Sugar Controversy
For decades many health experts have been telling people to avoid sugar, and some say to avoid carbs altogether. They’ve cited all kinds of ill effects that sugars can lead to and how many calories it adds to your diet. They’ve talked about diabetes, they’ve talked about how addicting sugar can be. And, these arguments aren’t completely ill-founded, but what’s the answer to all these negative effects of sugar? Is sugar as completely evil as they say, or is the alternative even worse?
Enter Artificial Sweeteners
The answer to these arguments from the food industry was artificial sweeteners. They avoided the calories of natural sugar. They didn’t spike blood sugar as much as natural sugar, so they were “safe” for diabetics. They affected your metabolism differently. By consuming artificial sweeteners you could avoid dental decay. They seemed to be the answer to the ill effects of sugar.
But is it really such a good idea?
It seems to keep going back and forth whether or not artificial sweeteners are good or bad. So, which is it? While it ultimately up to the consumer whether or not an additive is right for them, let’s break things apart here. We have to start by talking about what artificial sweeteners really are.
What are artificial sweeteners?
- Chemicals
Artificial sweeteners are chemicals. Plain and simple. There’s no denying it, no getting around it. The simple fact is that they are man-made chemicals and derivatives. These chemicals are meant to make your food sweeter without using natural sugar.
- Fake Sugar
They’re the pink packets your mom used at the restaurants to sweeten her coffee. They are a man-made replacement for real sugar? But, does it ever turn out good when man starts trying to play God?
The Dangers
- Weight Gain
Artificial Sweeteners have actually been linked to weight gain, believe it or not. Perdue University came out with an article in 2004 (1) which suggests that artificial sweeteners may upset the body’s natural ability to gauge the caloric value of foods. They argue that the body’s natural mechanisms that gauge calorie intake are basically confused (my words, not theirs). Then, when you do eat something with real sugar in it, your body still gauges by the artificial sweeteners and you end up eating more than you would have. What happens is that your trigger for satisfaction is delayed because you body has gotten used to the artificial sweeteners. This, of course, means you actually end up gaining weight, instead of losing it.
- Gut health
There is also evidence that artificial sweeteners can cause disruptions in the natural microbiome of your gut. (2,3) The microbiome is the natural microbes in your gut that help digest food and promote overall health. These are the friendly bugs or probiotics. When the microbiome balance is upset it can negatively affect digestion as well as start a chain reaction of bad health throughout the rest of your body. This disruption of the microbiome can also impede your body’s ability to process fiber, which further upsets digestion.
What You Should Do Instead
- Use Moderation
So, then, what are you supposed to do? If sugar isn’t that great for you and artificial sweeteners are even worse, what now? Really, it’s very simple. Just use moderation. If you enjoy food in moderation and pay attention to serving size you don’t have to worry that much about sugar. The most important thing is just to remember not to go overboard on sugary foods and drinks.
Artificial replacements for food are never the best way to go. Real, whole foods are always much better for your body in the end. The downside to the chemicals of artificial sweeteners outweighs the upside of having fewer calories. In the end, all you have to do is use moderation. While it is best to avoid processed sugar as much as possible, just remember, the artificial alternative is even worse! That’s it for now, catcha next time!
Works Cited
1. Purdue University. “Artificial Sweetener May Disrupt Body’s Ability To Count Calories, According To New Study.” ScienceDaily. ScienceDaily, 30 June 2004. <www.sciencedaily.com/releases/2004/06/040630081825.htm>.
2. Suez,
Jotham et al. “Non-caloric artificial sweeteners and the
microbiome: findings and challenges.” Gut
microbes vol.
6,2 (2015): 149-55. doi:10.1080/19490976.2015.1017700
3. Gerasimidis, K., Bryden, K., Chen, X. et al. The impact of food additives, artificial sweeteners and domestic hygiene products on the human gut microbiome and its fibre fermentation capacity. Eur J Nutr (2019). https://doi.org/10.1007/s00394-019-02161-8