It is pretty clear that sugar is not healthy. Many swap sugar with artificial sweeteners but this is not likely the answer either. While I do try to limit my added sugar intake, I avoid artificial sweeteners altogether.
What are artificial sweeteners?
Artificial sweeteners, or non-nutritive sweeteners, are synthetic products used to sweeten food in place of sugar or other nutritive sweeteners. They have gained tremendous popularity due to their low- or zero-calorie content.
The FDA has approved 5 artificial sweeteners: acesulfame-K, aspartame, neotame, saccharine, and Sucralose. They are found in processed and packaged foods, predominantly items advertised as “diet”, “low sugar” or “no added sugar”. This includes foods such as diet pop, desserts, protein powders, and breakfast bars). They are promoted as a safe method to assist with weight loss and control blood sugar levels. However, over the years many studies have demonstrated otherwise.
Continue reading “Why to Avoid Artificial Sweeteners”
A quick walk down almost any isle of the grocery store will expose you to a host of toxic ingredients that are fueling the epidemic of obesity and chronic diseases, such as type 2 diabetes. Items in which many consider to be “food” more so resemble science projects, as the majority of the ingredients are chemicals most have never heard of and that surely don’t sound like anything anyone would want to eat. In other words, they’re “frankenfoods”.
You are probably wondering, “So how do I know which foods are safe and which to avoid?” A good rule of thumb is if the food has more than 5 ingredients, or multiple ingredients you can’t pronounce, put it back on the shelf. Otherwise, here is a quick and dirty list of some of the top offenders that should be avoided as often as possible.
- Hydrogenated or partially hydrogenated oils AKA trans-fats – The purpose of these fats is to prolong the shelf life of products. They have been shown to increase bad cholesterol, lower good cholesterol, slow your metabolism, and cause obesity, heart attacks, dementia, inflammation and cancer. The FDA has declared trans fats unsafe and banned their use. However, small amount still remain in the food supply. Commonly found in: peanut butter, non-dairy creamer, baked goods
- High fructose corn syrup – This is a highly processed sweetener made from corn. It is incredibly cheap to make and even sweeter than sugar. As reviewed in this study, it has been associated with increased risk of fatty liver when consumed in excess amounts. It has also been show to lead to insulin resistance, obesity, and type 2 diabetes. Commonly found in: ice cream, pop, desserts, peanut butter, bread, salad dressing, canned fruit, candy
- Artificial sweeteners – This group includes aspartame (NutraSweet, Equal), sucralose (Splenda), saccharin (Sweet’N Low), and acesulfame potassium (Sweet One, Swiss Sweet). According to this study, (plublished this month!) high intake of artificially sweetened beverages (>2 per day) was associated with an increased risk of stroke, coronary artery disease and all-cause mortality. Commonly found in – diet pop, “sugar-free” foods, yogurt, gum, zero calorie flavored water
- Artificial flavors – These are fake flavors used to make frankenfoods taste more palatable. Each flavor can contain up to 100 ingredients, including synthetic chemicals, solvents and preservatives such as BHA, propylene glycol, MSG, parabens, and more. The FDA recently banned 7 ingredients used to make artificial flavors as they have been shown to cause cancer in animal studies. However, food companies have TWO years to remove these ingredients from their products. They are also not required to disclosed if their product contains these ingredients, leaving consumers completely clueless to what they are consuming. Refer to this article for more information on this topic. Commonly found in: cereal, candy, desserts, drink mixes, pop
- Monosodium glutamate (MSG) – Used as a flavor enhancer. It increases food cravings and has been linked to chronic pain, headaches, obesity, depression, and mental disorders. Commonly found in: Chinese food, frozen meals, chips, salad dressing
- Carrageenen – Commonly used as a thickening and stabilizing agent. Although it is derived from seaweed and considered a “natural” ingredient, it has been associated with a host of issues, particularly related to the gastrointestinal system. The inflammation it causes can lead to ulcerations and bleeding. According to research conducted by Joanne Tobacman, MD, there may also be a connection between carrageenan and gastrointestinal cancer. Commonly found in: almond milk, coconut milk, ice cream, deli meat, cottage cheese
- Artificial colors – These have been linked to anything from hyperactivity in children to cancer. Commonly found in: ice cream, baked goods, cereal, pop, gum, popsicles, fruit snacks
- Canola oil/soybean oil/corn oil – These are highly processed oils that go rancid very quickly, which causes inflammation when consumed. Refer to my previoud post, Fat: Friend or Foe, for more information on this topic. Commonly found in: chips, bread, nuts, granola bars, baked goods, cereal, salad dressing
- Butylated hydroxyanisole (BHA) – A synthetic preservative shown to be an endocrine disrupter. National Toxicology Program has classified it as “reasonably anticipated to be a human carcinogen.” Commonly found in: Sausage, pepperoni, pizza, canned soup, instant potatoes, potato chips, drink mixes, spaghetti sauce, gum
- Butlated hydroxytoluene (BHT) – Another synthetic preservative. This one has been shown to impact the signaling that tells us we are full, which could contribute to overeating and obesity. It has also been shown to cause cancer in animals. Commonly found in: potato chips, cereal, instant potatoes, dry beverage and dessert mixes, gum
Did you find one of these ingredients in any of your favorite foods? Which one? Comment below!