Most people choose artificial sweeteners to lose or maintain weight. With the growing obesity epidemic now facing America, the weight conscious public often considers artificial sweeteners as “healthy choices” or “health foods.” Could these artificial sweeteners actually be contributing to your declining health and increasing weight? Here is some information regarding America’s most common artificial sweeteners and a few examples of healthy and safe alternatives.
Aspartame (NutraSweet, Equal) was discovered about half a century ago while working on an ulcer drug. Like sugar, aspartame has 4 calories/gram. Since such a small amount is needed for the intense sweetening effect, it is labeled as zero calories per serving. Aspartame has toxic breakdown products including formic acid (venom in ant stings) and formaldehyde (embalming fluid). Formaldehyde, stored in fat cells, is toxic to the retina and optic nerve, causes retinal damage, interferes with DNA replication, and causes birth defects, gastrointestinal, musculoskeletal, and cardiovascular issues were also reported. Formic acid contributes to decreased oxygen metabolism and can accumulate in the brain, kidneys, spinal fluid, and other organs due to its slow excretion from the body. Also, aspartame is approved in pharmaceutical products and is being used increasingly in chewable tablet and sugar-free formulations. Therefore, it is in many products of which the average person is unaware.
Other byproducts of aspartame have been shown to contribute to neurologic disorders by killing neurons in our nervous system including our brain. In addition, another breakdown product has a cumulative effect on the endocrine system (hormones) and reproductive system and has the ability to cross the placenta barrier and can elicit damage to a developing fetus. Increased levels of aspartame in the body can also lead to decreased levels of serotonin in the brain. This decrease in serotonin can contribute to emotional disorders including depression and can lead to carbohydrate cravings, which causes an increase consumption of carbohydrates. Yet another breakdown product can also contribute to brain tumors, uterine polyps, and changes in blood cholesterol.
Sucralose (Splenda) is an artificial sweetener that is a chlorinated form of natural sugar. Even though sucralose is a sugar molecule, it has been changed so that the body does not recognize it as a sugar or carbohydrate and passes through the body unchanged and not metabolized. This chemical can cause a shrunken thymus gland and enlarged liver and kidneys. Sucralose breaks down into a compound that has not been adequately tested in humans. Manufacturers claim the compound does not break down in the body’s digestive systems. If this was the case, then the chemical would not provide the sweet taste for which it is readily known. Saccharin (Sweet N’Low, Sugar Twin) is an artificial sweetener that is “sugar free” because it cannot be broken down by the body. However, it is considered a mutagen in many experiments. It causes DNA damage and imposes potential health risks associated with its exposure.
Therefore, the side effects of using artificial sweeteners may actually mimic other disease or whole syndromes. This makes it difficult for physicians to correctly diagnose their patients. For example, one study had patients who were diagnosed with fibromyalgia eliminate MSG or MSG and aspartame. All patients in the study had either complete or nearly complete resolution of symptoms after elimination of the chemicals. In addition, diabetics are encouraged to use artificial sweeteners by physicians. However, according to research conducted by H. J. Roberts, a diabetic specialist, aspartame: leads to the precipitation of clinical diabetes, causes poorer diabetic control in diabetics on insulin or oral drugs, leads to the aggravation of diabetic complications such as retinopathy, cataracts, neuropathy, gastroparesis, and convulsions. Artificial sweeteners can cause many symptoms or even exacerbate current conditions.
Why do we eat? The answer seems simple: we are hungry. When you are hungry, your body sends a message to the brain to reduce this level of hunger or discomfort. Initially when eating, the sensory reward pathway is stimulated through tasting the foods. Secondly, the post-ingestive pathway is stimulated when the food is broken down into its metabolic products. Therefore, eating is closely linked to your pleasure pathways (sex, drug administration, and other rewards) and hunger is reduced. Increasing evidence suggests that artificial sweeteners do not activate both reward pathways the same way as natural sweeteners. Artificial sweeteners do not have a calorie contribution as natural sweeteners do, therefore only half of the reward pathways are not stimulated. This lack of complete stimulation and therefore satisfaction may actually lead to increased appetite. In addition, artificial sweeteners encourage sugar craving and sugar dependence because they are sweet. Research has shown repeated exposure trains flavor preference. Perhaps unsweetening America’s diet may help reduce or even eliminate the obesity epidemic.
These artificial sweeteners are found in increasing amounts of common household foods. Any time the label reads “no sugar added” or “low sugar,” one should read the fine print. Many times these artificial sweeteners (aspartame, saccharin, surcalose) are included in the ingredient list. Sucralose is found in Diet Coke, Dannon Light Yogurt, Swiss Miss Fat Free Hot Cocoa Mix, BreathSavers, and even prescription medication. Even if you don’t use the “pink packets” containing saccharin, it is found in products including Listerine, Crest Toothpaste, Robitussin cough syrup, and Carefree chewing gum. It is also in salad dressing, jam, jelly, preserves and baked goods.
There are many alternative forms of sweeteners that are not artificial or synthetic. Honey is a great alternative to white sugar. It is sweet, all natural, and can be up to 20%-60% sweeter than white sugar so you use less. However, it will raise your blood sugar much like white sugar. Agave Nectar is a syrup made from the sap of a large, slow-growing succulent farmed in Mexico. Although the nectar can come from several species of agave, some of it does come from the sweetest variety, the Blue Agave, the same plant that produces tequila. It is made by taking juice from the agave’s core, then filtering it using enzymes, and heating it. Agave nectar is natural, but it has the same calorie value as sugar. However, due to the fact that it is a bit sweeter than sugar, you might use less but be cautious as it still affects blood sugar levels. Stevia (Stevioside) is another natural sweetener that has received more publicity as of late. Stevia is harvested from a botanical and comes in a variety of forms including: whole or broken leaves, coarse ground, powder extract, or liquid extract. The sweetness can be anywhere from about 10-300 times sweeter than table sugar depending on the form by which it is found.. In addition, Stevia by nature is calorie-free and therefore, does not affect blood sugar levels. Some studies even suggest that derivatives of the Stevia plant have anti-hyperglycemic, anti-hypertensive, anti-inflammatory, anti-tumor, anti-diarrheal, diuretic, and immunomodulatory actions.
However, the bottom line in this whole discussion is to remember that natural products are better for your body than the synthetic or manufactured products. A bit of regular table sugar or saw sugar once in a while is not going to lead to issues controlling blood sugar for life; remember that moderation is key. Also, be conscious that white or raw sugar can cause quick spikes and therefore quick falls in blood sugar. Refraining from white and processed foods will help to control blood sugar levels throughout the day and therefore lead to a more even energy level.
As always, consult your physician with questions regarding current medical conditions and before you change your diet.
Written by: Amanda M. Karm, D.C.
Bal, A & Barua, J. Emerging facts about aspartame. Journal of the Diabetic Association of India. 1995. Vol 35, No 4.
Bandyopadhyay A, Ghoshal S. Mukjerjes A. Genotoxicity testing of low-calorie sweeteners: aspartame, acesulfame-K, and saccharin. Drug and Chemical Toxicology 2008; 31(4);447-457.
Chatsudthipong V, Muanprasat C. Stevioside and related compounds: therapeutic benefits beyond sweetness. 2009. Pharmacology Therapeutics Jan; 122(3).
Rolls, B J. Effects of intense sweeteners on hunger, food intake, and body weight: a review. 1991. American Journal of Clinical Nutrition 53:872-8.
Smith JD, et al. Relief of fibromyalgia symptoms following discontinuation of dietary excitotoxins. 2001. Jun; 35(6):702-6.
Yang, Qing. Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings. Yale Journal of Biology and Medicine; 83 (2010), 101-108.
Aspartame (NutraSweet, Equal) was discovered about half a century ago while working on an ulcer drug. Like sugar, aspartame has 4 calories/gram. Since such a small amount is needed for the intense sweetening effect, it is labeled as zero calories per serving. Aspartame has toxic breakdown products including formic acid (venom in ant stings) and formaldehyde (embalming fluid). Formaldehyde, stored in fat cells, is toxic to the retina and optic nerve, causes retinal damage, interferes with DNA replication, and causes birth defects, gastrointestinal, musculoskeletal, and cardiovascular issues were also reported. Formic acid contributes to decreased oxygen metabolism and can accumulate in the brain, kidneys, spinal fluid, and other organs due to its slow excretion from the body. Also, aspartame is approved in pharmaceutical products and is being used increasingly in chewable tablet and sugar-free formulations. Therefore, it is in many products of which the average person is unaware.
Other byproducts of aspartame have been shown to contribute to neurologic disorders by killing neurons in our nervous system including our brain. In addition, another breakdown product has a cumulative effect on the endocrine system (hormones) and reproductive system and has the ability to cross the placenta barrier and can elicit damage to a developing fetus. Increased levels of aspartame in the body can also lead to decreased levels of serotonin in the brain. This decrease in serotonin can contribute to emotional disorders including depression and can lead to carbohydrate cravings, which causes an increase consumption of carbohydrates. Yet another breakdown product can also contribute to brain tumors, uterine polyps, and changes in blood cholesterol.
Sucralose (Splenda) is an artificial sweetener that is a chlorinated form of natural sugar. Even though sucralose is a sugar molecule, it has been changed so that the body does not recognize it as a sugar or carbohydrate and passes through the body unchanged and not metabolized. This chemical can cause a shrunken thymus gland and enlarged liver and kidneys. Sucralose breaks down into a compound that has not been adequately tested in humans. Manufacturers claim the compound does not break down in the body’s digestive systems. If this was the case, then the chemical would not provide the sweet taste for which it is readily known. Saccharin (Sweet N’Low, Sugar Twin) is an artificial sweetener that is “sugar free” because it cannot be broken down by the body. However, it is considered a mutagen in many experiments. It causes DNA damage and imposes potential health risks associated with its exposure.
Therefore, the side effects of using artificial sweeteners may actually mimic other disease or whole syndromes. This makes it difficult for physicians to correctly diagnose their patients. For example, one study had patients who were diagnosed with fibromyalgia eliminate MSG or MSG and aspartame. All patients in the study had either complete or nearly complete resolution of symptoms after elimination of the chemicals. In addition, diabetics are encouraged to use artificial sweeteners by physicians. However, according to research conducted by H. J. Roberts, a diabetic specialist, aspartame: leads to the precipitation of clinical diabetes, causes poorer diabetic control in diabetics on insulin or oral drugs, leads to the aggravation of diabetic complications such as retinopathy, cataracts, neuropathy, gastroparesis, and convulsions. Artificial sweeteners can cause many symptoms or even exacerbate current conditions.
Why do we eat? The answer seems simple: we are hungry. When you are hungry, your body sends a message to the brain to reduce this level of hunger or discomfort. Initially when eating, the sensory reward pathway is stimulated through tasting the foods. Secondly, the post-ingestive pathway is stimulated when the food is broken down into its metabolic products. Therefore, eating is closely linked to your pleasure pathways (sex, drug administration, and other rewards) and hunger is reduced. Increasing evidence suggests that artificial sweeteners do not activate both reward pathways the same way as natural sweeteners. Artificial sweeteners do not have a calorie contribution as natural sweeteners do, therefore only half of the reward pathways are not stimulated. This lack of complete stimulation and therefore satisfaction may actually lead to increased appetite. In addition, artificial sweeteners encourage sugar craving and sugar dependence because they are sweet. Research has shown repeated exposure trains flavor preference. Perhaps unsweetening America’s diet may help reduce or even eliminate the obesity epidemic.
These artificial sweeteners are found in increasing amounts of common household foods. Any time the label reads “no sugar added” or “low sugar,” one should read the fine print. Many times these artificial sweeteners (aspartame, saccharin, surcalose) are included in the ingredient list. Sucralose is found in Diet Coke, Dannon Light Yogurt, Swiss Miss Fat Free Hot Cocoa Mix, BreathSavers, and even prescription medication. Even if you don’t use the “pink packets” containing saccharin, it is found in products including Listerine, Crest Toothpaste, Robitussin cough syrup, and Carefree chewing gum. It is also in salad dressing, jam, jelly, preserves and baked goods.
There are many alternative forms of sweeteners that are not artificial or synthetic. Honey is a great alternative to white sugar. It is sweet, all natural, and can be up to 20%-60% sweeter than white sugar so you use less. However, it will raise your blood sugar much like white sugar. Agave Nectar is a syrup made from the sap of a large, slow-growing succulent farmed in Mexico. Although the nectar can come from several species of agave, some of it does come from the sweetest variety, the Blue Agave, the same plant that produces tequila. It is made by taking juice from the agave’s core, then filtering it using enzymes, and heating it. Agave nectar is natural, but it has the same calorie value as sugar. However, due to the fact that it is a bit sweeter than sugar, you might use less but be cautious as it still affects blood sugar levels. Stevia (Stevioside) is another natural sweetener that has received more publicity as of late. Stevia is harvested from a botanical and comes in a variety of forms including: whole or broken leaves, coarse ground, powder extract, or liquid extract. The sweetness can be anywhere from about 10-300 times sweeter than table sugar depending on the form by which it is found.. In addition, Stevia by nature is calorie-free and therefore, does not affect blood sugar levels. Some studies even suggest that derivatives of the Stevia plant have anti-hyperglycemic, anti-hypertensive, anti-inflammatory, anti-tumor, anti-diarrheal, diuretic, and immunomodulatory actions.
However, the bottom line in this whole discussion is to remember that natural products are better for your body than the synthetic or manufactured products. A bit of regular table sugar or saw sugar once in a while is not going to lead to issues controlling blood sugar for life; remember that moderation is key. Also, be conscious that white or raw sugar can cause quick spikes and therefore quick falls in blood sugar. Refraining from white and processed foods will help to control blood sugar levels throughout the day and therefore lead to a more even energy level.
As always, consult your physician with questions regarding current medical conditions and before you change your diet.
Written by: Amanda M. Karm, D.C.
Bal, A & Barua, J. Emerging facts about aspartame. Journal of the Diabetic Association of India. 1995. Vol 35, No 4.
Bandyopadhyay A, Ghoshal S. Mukjerjes A. Genotoxicity testing of low-calorie sweeteners: aspartame, acesulfame-K, and saccharin. Drug and Chemical Toxicology 2008; 31(4);447-457.
Chatsudthipong V, Muanprasat C. Stevioside and related compounds: therapeutic benefits beyond sweetness. 2009. Pharmacology Therapeutics Jan; 122(3).
Rolls, B J. Effects of intense sweeteners on hunger, food intake, and body weight: a review. 1991. American Journal of Clinical Nutrition 53:872-8.
Smith JD, et al. Relief of fibromyalgia symptoms following discontinuation of dietary excitotoxins. 2001. Jun; 35(6):702-6.
Yang, Qing. Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings. Yale Journal of Biology and Medicine; 83 (2010), 101-108.
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