Harmful effects of artificial sweeteners (with natural sweetener suggestions)

 

Artificial sweeteners are in a lot of foods, and you might not even know it. They are inexpensive for companies to manufacture with, and they enable the zero calorie, low sugar supplement facts, so there they are. The food companies will claim them harmless, but are they really? Aspartame and sucralose are the worst. Refined sugar can have similar effect. 

Here's the facts. 

Harmful effects of artificial sweeteners:

    1. Weight gain and increased cravings: Some studies suggest that artificial sweeteners can confuse the body's natural ability to regulate calorie intake, leading to increased cravings and potential weight gain.

    2. Potential impact on metabolism: Some artificial sweeteners might disrupt the body's metabolic processes, affecting insulin levels and glucose tolerance.

    3. Digestive issues: Certain individuals might experience digestive discomfort, bloating, or diarrhea when consuming artificial sweeteners.

    4. Risk of certain health conditions: Studies have linked artificial sweeteners to increased risks of conditions like type 2 diabetes, heart disease, and metabolic syndrome. However, more research is needed to establish a definitive causal relationship.

    5. Increased inflammation: Any chemical or synthetic ingredients will inevitably increase inflammation, which will increase painful joints, muscles and can cause headaches and restless legs. 

Natural sweeteners as alternatives:

    1. Stevia: Derived from the leaves of the Stevia plant, it's a zero-calorie natural sweetener that doesn't affect blood sugar levels. Some sources show that it may help regulate blood sugar, similar to cinnamon. 

    2. Honey: Contains antioxidants and has antimicrobial properties, but it's calorie-dense, so moderation is key. For weight loss, limit to 1 tsp daily. 

    3. Maple syrup: Rich in antioxidants and minerals, it can be a good alternative in moderation due to its higher calorie content. For weight loss, limit to 1 tsp daily. 

    4. Dates: High in fiber, vitamins, and minerals, they can be blended into a paste or used as a whole food sweetener.

    5. Monk fruit: Another zero-calorie sweetener extracted from monk fruit, it doesn't impact blood sugar levels.

When using natural sweeteners, it's important to remember that moderation is crucial, as they still contribute to calorie intake. Incorporating a variety of these alternatives can provide sweetness while also offering additional nutritional benefits compared to artificial sweeteners.