Little Step No. 28
What to do:
Check food and drink labels for artificial sweeteners.
Why this step works:
After a little pause ... for a lovely sunny break ... little steps is back. This week's step is designed to bring your attention to some hidden ingredients that have sadly become incredibly prevalent in our food supply and that I think are best side-stepped. The ingredients in question are artificial sweeteners.
You’ll find artificial sweeteners added to many ‘sugar-free’ or ‘diet’ versions of foods and drinks. Some of the most commonly used are sucralose, aspartame, saccharin and Acesulfame K. Have a close check of food or drink labels before you buy. If you spot any of these ingredients on the label, my advice would be to avoid it.
One of the biggest reasons I’m not a fan is emerging research that links artificial sweeteners with damaging effects on the gut microbiome - your incredible internal ecosystem of bacteria that sits right at the foundation of pretty much every aspect of your health, a bit like the root system of a magnificent tree. Needless to say, this ecosystem is not something you want to actively disrupt if you can help it. I’m also uncomfortable with the way artificial sweeteners are marketed. Many people choose these foods or drinks for all the right reasons, perhaps to reduce their sugar intake, or to support / achieve a healthy weight. Yet the research simply doesn’t stack up in this area. In a 2017 scientific review, researchers evaluated the association between artificial sweeteners and obesity. They found that instead of helping to reduce obesity they may actually be contributing to it.
In the researchers own words:
“Although artificial sweeteners were developed as a sugar substitute to help reduce insulin resistance and obesity, data in both animal models and humans suggest that the effects of artificial sweeteners may contribute to metabolic syndrome and the obesity epidemic.
Artificial sweeteners appear to change the host microbiome, lead to decreased satiety (feelings of fullness), and alter glucose homeostasis, and are associated with increased caloric consumption and weight gain.
Artificial sweeteners are marketed as a healthy alternative to sugar and as a tool for weight loss. Data however suggests that the intended effects do not correlate with what is seen in clinical practice.”
So next time you're out shopping, pause to check the labels to see if you can spot any artificial sweeteners hidden in your choices. A moment's pause that puts you right back in charge of your food shopping and your health too.
Enjoy this beautiful sunshine x
Reference: Pearlman M, Obert J, et al. The association between artificial sweeteners and obesity. Curr Gastroenterol Rep. 2017 Nov 21; 19(12): 64.