The Connection between Artificial Sweeteners, Blood Sugar, and Weight Loss

If you are using artificial sweeteners as a way to help control your weight or blood sugar, think again!

An Israeli study in 2014 found that artificial sweeteners (aspartame, saccharin, and sucralose) raised blood sugar levels in mice.  They followed up with research on approximately 400 non-diabetic individuals and found that consumption of artificial sweeteners increased their blood sugar levels similar to those found in the mice.

Artificial sweeteners also alter gut bacteria, which is an important part of blood sugar regulation.

It is well documented that chronic high blood sugar levels can lead to obesity.

A recent study of more than 3,000 pregnant women and their infants found that mothers who consumed more beverages containing artificial sweeteners were twice as likely to have children who were overweight than those who used less.  (Research led by Meghan Azad, assistant professor of pediatrics and child health at the University of Manitoba.)

If that’s not enough to make you cautious about your intake of artificial sweeteners, here’s a few more thoughts:

A 2015 press release pointed out that the Center for Science in the Public Interest recommends that consumers avoid aspartame (NutraSweet is a brand name) and has urged food manufacturers not to use it.  CSPI based their recommendations on studies that link cancer, including brain tumors, to the consumptiontion of aspartame.

A study at the University of Iowa of almost 60,000 women found that, on average, those who consumed at least two or more diet sodas per day had a higher body mass index, as well as higher rates of diabetes and high blood pressure.  All of these conditions can contribute to heart disease.

A 2014 study at the University of North Dakota found a connection to neurological heath.  Those participants who maintained a short-term high-aspertame diet were more depressed and irritable. They also performed worse on spatial orientation tests.

The Journal of Applied Nutrition (1988) reported the results of a survey by the late Dr. H. J. Roberts, a diabetes specialist that analyzed the reactions of 551 individuals to NutraSweet (aspartame) consumption.  He found the most common reactions were headaches, dizziness, memory loss, confusion, vision problems, depression, irritability, and anxiety attacks.

Dr. Roberts wrote a book, Aspartame Disease:  An Ignored Epidemic (published in 2001), in which he documents a more detailed account of the above reactions, along with less common reactions, like low blood sugar, bloating, skin problems, restless leg syndrome, abdominal pain, nausea, diarrhea, shortness of breath, thinning hair, blindness, burning urination, and joint pain.

Read the ingredients on all foods, beverages, gum, vitamins (especially children’s), and even over-the-counter drugs.  Aspartame alone is in an estimated 6,000 diet and sugar-free products!

If a label says it contains “phenylalanine,” aspartame is one of the ingredients.

Avoid saccharin, Sweet ‘n Low, sucralose, Splenda, aspartame, NutraSweet, and other artificial sweeteners.  You are not made of artificial ingredients, so they have no place in your body!

For a more complete list of artificial sweeteners, visit this link:  https://www.doctoroz.com/article/list-names-artificial-sweeteners

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

Need some help with planning healthy meals, along with daily health tips and motivation?  Check out my 6-Week Health Transformation!

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need.  Consult your health care provider about making dietary and lifestyle changes that are right for you.

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Eat lutein for healthy eyes!

Lutein helps protect the eyes from damage which can lead to cataracts and age-related macular degeneration (AMD). It is found in high concentrations in the macula of the human eye, known as the “macula lutea”.  Dark green and yellow orange foods are good sources of lutein.

Studies confirm that as lutein levels increase in the eyes, there is a decrease in the amount of harmful light rays that reach the retina, where vision is produced.

Based on studies, the recommended daily amount of lutein to benefit vision is 12 mg.

One cup of cooked kale or spinach will give you more than 20 mg. of lutein.  You can get an average of 12 mg. from one cup of cooked Swiss chard, collard greens, mustard greens, or turnip greens, and a large orange bell pepper contains about 9 mg.  The amount of lutein will vary based upon the nutrient content of the soil in which the food was grown, whether or not it is organic, and how it is prepared.

Other foods that contain varying amounts of lutein include romaine lettuce, leafy greens, asparagus, carrots, squash, pumpkin, sweet potatoes, broccoli, green peas, beet greens, Brussels sprouts, sweet corn, egg yolk, and green lentils.

Increase lutein in your daily diet by adding herbs and spices like basil, thyme, paprika, cayenne pepper, parsley, cilantro, marjoram, oregano, sage, cumin, chili powder, mustard seed, and cinnamon.

Nature’s Sunshine makes Lutein, a supplement that contains 10 mg. of lutein per capsule. You can order it at www.learningtobehealthy.mynsp.com.

Lutein-Rich Soup

Rinse one pound of organic green lentils, and place in a large stainless steel cooking pot with 10 cups of filtered water.

Add:

1 chopped yellow onion

2 stalks chopped, organic celery

1 peeled and diced sweet potato

2 peeled and diced organic yellow potatoes

4 large chopped, organic carrots

Bring to a boil, cover, reduce heat, and simmer for about an hour, until lentils are tender.

Stir in:

1 tablespoon mineral-rich salt

2 teaspoons chopped fresh, organic thyme or 4 teaspoons dried

2 teaspoons organic cumin

1/2 teaspoon organic black pepper or 1/8 to 1/4 teaspoon organic cayenne pepper

Juice of 1 lemon or 1 tablespoon organic apple cider vinegar

4 garlic cloves, chopped or pressed

Continue to simmer for about half an hour or so.

When done, stir in 1 cup organic cilantro or parsley and 1 cup organic spinach or kale.  Cover and let greens soften in hot soup.

Alternatively, instead of adding cilantro or parsley to soup pot, top each bowl of soup with a handful of the fresh herbs.

Serving idea:  Cut off tops and scoop out seeds of organic orange bell peppers.  Ladle some soup inside.

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist, CNHP

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

www.learningtobehealthy.mynsp.com

www.facebook.com/learningtobehealthy

www.pinterest.com/healthywithlisa

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.