Nutrition. Vitamins. You.
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Written by: Claire Arcidiacono, ND
For further questions or concerns email me at [email protected]†
In our modern world we have many alternatives to sugar. These alternatives include artificial sweeteners and those that are considered natural sweeteners. In this blog I will be going over sugar substitute’s not actual sugar. For more information on sugar it please see my prior blog on sugar. Before I get into sugar alternatives I want to point out that while Agave, molasses and honey are considered by some to be healthy sugar alternatives they are actually still sugar. While they may be a better choice for some for those looking to lower their sugar intake they are not an alternative solution since they are still sugar.†
Artificial sweeteners are those that are made by extracting plant compounds or by using chemicals to form a sweet compound. Artificial sweeteners include aspartame, saccharin, sucralose and cyclamate. Typically when we think of artificial sweeteners we tend to think of those that are made in a lab or modified in a lab setting. And while this is not exact it can be helpful to think of them that way. “Over the counter” names for common artificial sweeteners include Equal, Sweet “n” Low and Splenda. (1) Those that are considered “natural” alternative sweeteners are usually extracted directly from plants. The most common of these include Xylitol, Stevia and Monk fruit.† (2)
Now I’m sure we have all heard about the side effects of artificial sweeteners but are there any benefits? Well some studies have shown that there is a potential for benefits when it comes to weight loss and helping improving fasting blood glucose. Side effects while not proven 100% have been found in studies to occur in some individuals that use these items. While as I said the following are not proven without a doubt the fact that the data suggests these do happen is concerning. Some data has found that artificial sweeteners can cross the blood-brain barrier and can in the long run affect appetite leading to an increase in food intake. Data has also found that artificial sweeteners can cause your taste buds to become accustomed to ultra-sweet flavors. In other words your taste buds are so used to super sweet that you can no longer even recognize mild sweet such as found in fruit. Additionally some studies have found that artificial sweeteners can affect bacteria in the gut leading to an increase risk of insulin resistance, diabetes, obesity and metabolic syndrome. Studies have also found that artificial sweeteners are linked to many different digestive issues such as IBS. In other words artificial sweeteners both decrease our immune system and increase our risk for chronic inflammatory disorders. Aspartame in particular cannot be consumed by anyone with Phenylketonuria. Unfortunately in this blog I just didn’t have the space to put all the potential side effects of artificial sweeteners. If I had tried we would be here for a very long time. So I just put the most common.† (3)
SIDE EFFECTS OF ARTIFICIAL SWEETENERS
Now natural alternative sweeteners have some potential side effects, however in clinical practice I have found that they tend to be pretty rare. However, just like with anything it is possible to overdo it. Sugar alcohols such as Xylitol in high amounts may have a laxative affect. (4)Stevia may cause bloating, nausea, dizziness and numbness. (5) So far Monk fruit only appears to cause allergy type side effects for those that are allergic to it.† (6)
Now unlike with artificial sweeteners where the benefits aren’t very varied natural sweeteners have a variety of benefits. Xylitol and Stevia have both been found to help improve bone health which is why Invite use’s Stevia in our Bone powder and Collagen Hx! Xylitol is very helpful when it comes regulating bacteria especially in the mouth. This is why Invite uses it in our periodontal lozenges and even our Chew-able Coq10! Back to Stevia it is associated with decreasing blood sugar levels. Monk fruit contains an antioxidant which has been found to be anti-inflammatory. And of course natural sugar alternatives are helpful for those who wish to lower their sugar intake either because of family history or personal medical history. (7) I always tell people that prevention is key. It is much better to avoid a problem than to try and correct it later. One way to help stay healthy is to use natural sweeteners which is what Invite does to help us stay healthy.†
INVITE’S SOLUTIONS TO THAT SWEET TOOTH CRAVINGS
Next week well be concluding our series on blood sugar.†
For further questions or concerns email me at [email protected]†
REFERENCES
1. https://www.healthline.com/nutrition/artificial-sweeteners-good-or-bad#types
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936
3.https://www.eatthis.com/artificial-sweeteners-side-effects/
4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936
5.https://www.webmd.com/vitamins/ai/ingredientmono-682/stevia
6.https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits
7.https://www.medicinenet.com/what_is_the_best_alternative_to_sugar/article.htm
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bloating
InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH
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At some point throughout your life, you will experience bloating. Some people have chronic bloating and I want to talk about what it is that is generating this effect and what you can be doing. Bloating is certainly not a fun experience and when we look at the statistics, we know that this is a major problem for so many people on a daily basis.†
You’ve probably heard someone say that they feel bloated or you may have experienced it yourself. You feel a little bit rounder in the abdomen area. Bloating occurs when the GI tract is filled with air or gas. This is oftentimes driven up by and associated with constipation. We have to look at what the main issue is.†
Let’s look at the pathophysiology of these problems. Our microbiome is playing a significant role in this. When we look at irritable bowel syndrome (IBS) and issues with constipation, we see a higher prevalence of bloating. Understanding the underlying cause is really important. This is where we have to look at the gut microbiome and the gas production that is generated by bad bacteria. We have to look at the intestinal transport of foods throughout our GI tract. This is like a staging effect and if one thing gets screwed up, then you can see how we start to have these other issues that backup throughout the system.†
We have to be able to zero in on things that we know are likely triggers to bloating. We can look at the bad foods that people are eating and the lack of fiber in the Standard American Diet. We can also look at carbonated beverages. We can also look at some remedies for this issue. Looking at something like green tea or white tea, as opposed to drinking carbonated beverages or soda, can be beneficial. We have to take a multi-functional approach when it comes to bloating and being able to target this.†
Number one, we should target the microbiome with something like a multi-strain probiotic such as the Probiotic HxⓇ. This is an area that we want to reestablish by laying down good bacteria. We also have to make sure we’re making dietary changes by including high-fiber foods in the diet each and every day. We also have to stay hydrated. Whether we’re doing this by taking the Purples HxⓇ or Oranges HxⓇ instead of juice, turning to a superfood powder would be a better option.†
THE BENEFITS OF PROBIOTICS FOR ALLERGIES – INVITE HEALTH PODCAST, EPISODE 124. Listen Now>>
Throughout the day, we can also take green tea or white tea in the form of Green Tea TxⓇ and White Tea TxⓇ to help support the body. Green tea has a really nice ability to allow the GI tract to have better movement. The EGCG in green tea also works with the healthy bacteria found in the Probiotic HxⓇ.†
Then we have to think about digestive enzymes. For a lot of folks, they think that bloating after a meal is normal, but it’s not. As we get older, our bodies get less efficient at making digestive enzymes such as amylase and protease. Taking Digestive HxⓇ will really allow the body to do a more efficient job at the digestion of the foods you are taking in. Vitamin C and magnesium are also supportive of the digestive tract.†
In this episode, Amanda Williams, MPH discusses bloating and how it comes about. She provides recommendations for nutrients that can help, as well as lifestyle changes.†
Key Topics:
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