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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Why an apple a day might help keep the doctor away!🍎

In the early 20th century, an article in American Medicine magazine praised the apple as   “. . . therapeutically effective in all conditions of acidosis, gout, rheumatism, jaundice, all liver and gallbladder troubles, nervous and skin diseases caused by sluggish liver, hyperacidity, and states of autointoxication.”

Apples contain a soluble fiber called pectin, shown to have the following properties:

Pectin helps remove lead and other toxic metals from the digestive tract.  This is especially beneficial for those who live in high-traffic urban areas.

Pectin stimulates the growth of beneficial bacteria in the large intestine, which can improve digestion and support the immune system.

Pectin helps lower bad cholesterol (LDL) and raise good cholesterol (HDL), making it useful against heart disease.

Pectin can help balance blood sugar.

Pectin can help manage both constipation and diarrhea.

In addition to pectin:

The peel of an apple contains quercetin, a powerful anti-inflammatory.

Apples contain the mineral boron, which helps increase blood levels of estrogen, acting as a mild “estrogen replacement therapy.”  Estrogen helps prevent calcium and magnesium loss from bones.  Studies showed that just 3 mg of boron a day decreased calcium loss by 40%!  An average apple contains about .5 mg of boron.

According to Psychologist James Penland, at the U.S. Department of Agriculture’s Grand Forks Human Nutrition Research Center, a lack of boron can affect mental alertness and test performance by slowing the brain’s electrical activity.  Dr. Penland found that just 3 mg of boron a day increased brain activity.

Fruits, nuts, and beans are some of the best sources of boron, as well as honey.

Bonus benefits:

Apples have compounds that are anti-inflammatory, anti-bacterial, and anti-viral.

When eaten before meals, apples can help suppress the appetite.

Boron may hinder the excretion of magnesium associated with taking diuretics or digitalis.

Recommendation:

Buy organic apples.  According to ewg.org, non-organic apples come in second on the list of produce that contains high amounts of toxic residues.

Try this boron-rich Stovetop Apple Dessert recipe!

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

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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.

 

Have a cup of tea for your health!

After water, tea is the world’s most popular drink!  The following list of impressive information makes me want to have a cup of tea!

Tea contains flavonoids, which are powerful antioxidants that help protect the cells in our bodies against damage.  Laboratory research shows that these flavonoids are more potent than vitamins C and E!  Tea contains five times as many flavonoids as red onions!  One cup of brewed black tea contains about 268 milligrams of flavonoids, and a cup of brewed green tea has about 316 milligrams.  Decaffeinated tea contains only about half those amounts.

Tips:

After steeping three to five minutes, squeeze the tea bag to release more of the flavonoids.  Add fresh lemon juice for additional antioxidants.

Drink some tea before you exercise in the morning.  The flavonoids will enter your bloodstream within about 30 minutes and help protect you against free radicals produced during exercise.

Research:

Laboratory studies consistently show that tea inhibits the formation and growth of tumors.

People with the highest intake of flavonoids seem to have the lowest risk for developing dementia.

Tea consumption is associated with a lower risk of heart disease and stroke.  One study found that deaths from coronary artery disease were reduced by 40% among males who drank one or more cups of tea daily.  A Harvard study showed a 44% lower risk of heart attack in people who drank at least one cup of tea a day.

Tea may help increase your metabolism.

One study found that tea may reduce cavity formation by up to 75%, due to its natural fluoride content (not the toxic kind).  Tea also inhibits bacteria from adhering to tooth surfaces.

The Nurses’ Health Study found that the risk of developing kidney stones decreased by 8% for every cup of tea consumed.

Studies have found that habitual tea consumption improved bone mineral density.  This seems to be due to the phytoestrogenic activity of the flavonoids.

Tea has anti-allergenic properties.

Tips:

Drink tea earlier in the day to make sure that the caffeine doesn’t interfere with your sleep.

Green tea has less caffeine than black tea, and both have less caffeine than coffee.

If you are sensitive to caffeine, reduce the brewing time to only one minute, and do not squeeze the tea bag.

Buy organic teas so you won’t consume pesticides.

Instant tea has less health benefits than brewed tea.

Drink warm or iced tea soon after brewing, before its flavonoids begin to deteriorate.

Avoid drinking tea that is too hot, as there is some evidence that throat cancer may be linked to consuming extremely hot beverages and foods.

Avoid using refined sugars and artificial sweeteners to sweeten tea.  These contribute to inflammation and work against its health benefits.

When I worked at a health food store several years ago, I learned this recipe from a customer.  Many whom I’ve recommended it to have had good results.

Green Tea Sinus Remedy:

To make one cup:  Pour boiling water over one organic green tea bag (or 1 teaspoon of loose-leaf dried green tea) and 1 teaspoon of raw local honey; steep 3 to 5 minutes; squeeze tea bag with back of spoon to release more flavonoids; stir in a dash or two of cayenne pepper. Drink warm.

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Natural Health Consultant

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

www.learningtobehealthy.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.