Potential Harms of Artificial Sweeteners: What You Need to Know

?? I'm back in Canada after an amazing two weeks visiting family in Brazil.?

It was an incredible trip, but it's also lovely to be home again. I'm looking forward to spending more time with my kiddos and enjoying a summer full of swimming in lakes, paddleboarding, surfing, hiking, and working in our garden.

During my time in Brazil, I noticed something quite striking…

?? The amount of sugar many people consume daily is staggering.

This was particularly evident in the rural regions, where there are all the ingredients for a healthy lifestyle, such as daily exercise, sunshine, fresh vegetables, and quality meat. Yet, many people are suffering from chronic diseases.?

While there are various root causes, it really struck me how much sugar has crept into their daily diets.

Many have turned to artificial sweeteners, but research shows these are not great options either.?

I believe one of our challenges in this lifetime is to learn how to master our sweet tooths.?

As someone with a super sweet tooth myself, I know how hard it is. Yet, mastering it can be one of the most rewarding skills, both physically, psychologically, and emotionally. When we no longer rely on sugar to feel better, it opens up another dimension of living—one in which we can truly enjoy the sweetness of life and better health.

P.S. This summer I challenge you to feel your BEST! Check out Part 1 of my FREE transformational webinar that I created with Natasha Samson, Ayurveda & Yoga teacher, where we teach powerful practical ancient wisdom that you can use to optimize aspects of your life, health, and mind.?

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Potential Harms of Artificial Sweeteners: What You Need to Know

Artificial sweeteners have become incredibly popular as a way to enjoy the sweet taste we love without the added calories. You'll find these sweeteners, such as aspartame, saccharin, sucralose, and stevia, in many "diet" or "sugar-free" foods and drinks. While many generally consider them safe, some research suggests they might come with a few risks. Here's what you should know.

1. Metabolic Effects

Some studies suggest that artificial sweeteners might mess with how our bodies process sugar. This could potentially lead to insulin resistance and an increased risk of type 2 diabetes. The exact reasons aren't clear, but it might involve changes in our gut bacteria or how our bodies respond to sweet tastes.

2. Gut Health

Speaking of gut bacteria, there's growing evidence that artificial sweeteners can upset the balance of these tiny organisms in our digestive tracts. This imbalance can lead to various health issues like obesity, metabolic syndrome, and inflammatory bowel diseases. For example, studies on animals have shown that sucralose and saccharin can reduce the number of beneficial bacteria in the gut, which isn't great news for our overall health.

3. Appetite and Weight

You might think that switching to artificial sweeteners will help you manage your weight, but it might not be that simple. Some research suggests that these sweeteners can actually increase your appetite and lead to more eating. This happens because they might confuse your body’s ability to gauge calorie intake based on sweetness, leading to overeating and craving high-calorie foods.

4. Cancer Concerns

The potential link between artificial sweeteners and cancer has been a hot topic for a long time. Back in the 1970s, some studies suggested that saccharin could cause bladder cancer in lab rats. However, further research hasn't shown a similar risk in humans, and regulatory bodies have largely dismissed those early findings. Still, scientists continue to study the long-term effects to ensure there are no hidden risks.

5. Neurological Effects

Aspartame, one of the most common artificial sweeteners, has been scrutinized for possible effects on the brain. It breaks down into several compounds, including phenylalanine, methanol, and aspartic acid, which could theoretically impact brain function. Some people have reported headaches, mood changes, and even seizures after consuming aspartame, but the scientific evidence is mixed and inconclusive.

6. Allergic Reactions and Sensitivities

Some folks might experience allergic reactions or sensitivities to artificial sweeteners. These reactions can range from mild, like headaches and digestive issues, to severe, such as anaphylaxis in rare cases. Additionally, people with a genetic disorder called phenylketonuria (PKU) must avoid aspartame because their bodies can't process phenylalanine properly.

Take Home Message

While artificial sweeteners can be a great way to cut down on calories, it's important to be aware of their potential risks. The evidence points to various metabolic, gut health, and neurological effects that should make us pause and consider our intake. Keep an eye on how your body responds to these sweeteners. As with many things in life, moderation is key.

Additional Resources

If you want to learn more about this super important topic through one of my detailed YouTube videos, click here to watch and empower yourself with Wild Wisdom!??

References:

1. Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., ... & Elinav, E. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181-186.
2. Pepino, M. Y. (2015). Metabolic effects of non-nutritive sweeteners. Physiology & Behavior, 152, 450-455.
3. Palmn?s, M. S., Cowan, T. E., Bomhof, M. R., Su, J., Reimer, R. A., Vogel, H. J., & Shearer, J. (2014). Low-dose aspartame consumption differentially affects gut microbiota-host metabolic interactions in the diet-induced obese rat. PLoS One, 9(10), e109841.
4. Swithers, S. E. (2013). Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends in Endocrinology & Metabolism, 24(9), 431-441.
5. Yang, Q. (2010). Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings. Yale Journal of Biology and Medicine, 83(2), 101.
6. Weihrauch, M. R., & Diehl, V. (2004). Artificial sweeteners—do they bear a carcinogenic risk?. Annals of Oncology, 15(10), 1460-1465.
7. Magnuson, B. A., Carakostas, M. C., Moore, N. H., Poulos, S. P., & Renwick, A. G. (2016). Biological fate of low-calorie sweeteners. Nutrition Reviews, 74(11), 670-689.
8. Walton, R. G. (1986). Seizure and aspartame: review of the literature. European Journal of Clinical Nutrition, 40(4), 231-241.
9. Humphries, P., Pretorius, E., & Naudé, H. (2008). Direct and indirect cellular effects of aspartame on the brain. European Journal of Clinical Nutrition, 62(4), 451-462.
10. Jacobson, M. F. (1987). Aspartame: adverse reactions. Center for Science in the Public Interest.
11. Stegink, L. D. (1984). Aspartame metabolism in humans: acute dosing studies. Handbook of aspartame, 143-150.

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