Think you can outsmart your body? Maybe...but it's going to take some willpower. Tons of research has been done on artificial sweeteners and one thing is clear: there is not an easy answer when it comes to deciding whether or not these non-nutritive food additives are right for your diet and lifestyle. Artificial sweeteners may be used in an effort to satisfy a sweet tooth or prevent blood sugar spikes in people with diabetes. However, despite the absence of sugar and the negligible calorie content, these tricksters may be harming, more than helping, your waistline. Whoa, weight gain without calorie consumption?? The short explanation for why this would happen is because the pleasure centers in our brain "light up" in response to ingestion of real sugar. When we provide the sweetness without the substance, as is the case with these artificial sweeteners, we may continue eating in an attempt to fill our sugar craving. Unless the only ingredient in the treat you're eating is the calorie free sweetener, this continued eating results in more calories eaten than intended, which will eventually lead to weight gain. So to be fair, it is not the sweetener per se that is causing the weight gain. It is the eating behaviors, which are thought to be triggered by the artificial sweetener. In addition to their association with weight gain, there have also been concerns regarding the safety and long term health implications of artificial sweeteners. The 5 artificial sweeteners approved as food additives by the oh-so-prudent FDA include the following:
In summary, artificial sweeteners are artificial. So while there may not be sufficient evidence to claim that they are harmful to human health, they are not recognized by our bodies in the way that naturally occurring substances are. They also aren't necessarily beneficial for weight loss. For this reason, I would suggest limiting them. Substituting for real sugar is okay, especially if you feel that you need to for medical reasons, but try to maintain a portion size comparable to one you'd take if real sugar were used. There really aren't any diet loopholes that will result in the ability to eat unlimited quantities of highly palatable foods without consequence. While you can have cake and eat it too, recognize that you will have the calories that go along with that cake. And that's okay! No need to play tricks on your body by feeding it emptiness that does not satisfy. Happy weekend! Check out these recent posts:
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In light of First Lady Obama's "Drink Up" campaign, which encourages people to drink more water, I thought I'd roll out this post suggesting ways to do just that. Our bodies are made of around 60% water. We lose water each day through breathing, sweating, excreting, and even through routes we are unable to sense (insensible losses!). Therefore, we need to replenish these fluid losses by staying hydrated. The best way to do this is by drinking water. While it's true that milk, coffee, tea, and any other liquid contribute to fluid intake, none of these will truly quench your thirst the way that water does. Moreover, unless you are drinking unsweetened tea or coffee, these options will also add calories. Liquid calories can be more difficult to monitor since you don't feel full, as you typically would with a meal. On to the tips: 1. Dress it up. People like things that are aesthetically pleasing. If something looks good, we are more likely to seek it out. This holds true for what we eat and drink. Make your water pretty: decorate it with mint leaves, cucumber slices, watermelon, lemon or lime wedges (don't forget to squeeze a bit of the juice into the water). Not only will these additions make the water look good, they will impart flavor to the water without adding many calories. 2. Purchase a reusable water bottle. Since it's reusable, you'll save money and you won't have the guilt you feel when you toss a plastic bottle into the waste bin instead of recycling it (c'mon, we've all done it...or maybe you don't feel guilty about it!). In any case, having an easily accessible, attractive (this is KEY) water bottle increases the likelihood of you drinking water. Smaller bottle = fill up more often = unintentional physical activity. Yes, walking to the water fountain counts!
3. Eat more fruits and vegetables. Fruits and vegetables have a high water content. In addition to water, fruits and veggies are full of fiber. Double win. This combination of water and fiber will give you a feeling of fullness, which may curb your appetite. Some of my favorites include melon, berries, tomatoes, and peppers. While there is not scientific evidence to support the 8 glasses a day rule, it's a good goal to aim for. You may need more or less, depending on your weight and activity level. |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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