Walk With the Doc Saturday June 10th, 7:00 am Are artificial sweeteners safe? Manufactures of artificial sweeteners claim they are safe. Their claims come with endorsements from several reputable organizations including the National Cancer Institute/National Institutes of Health, American Academy of Pediatrics, and American Diabetes Association. For an overview of these endorsements for safety and efficacy read “Summaries of Recent Scientific Publications Supporting the Use Of Nonnutritive Sweeteners.” In general, these endorsements are based on studies submitted to the Food and Drug Administration (FDA). These studies conclude that artificial sweeteners • Cause no cancer at the levels consumed in human diets, • Have potential to reduce overall calorie intake, • May result in small decreases in calorie intake and short-term weight loss, and • Have uncertain long-term benefits for weight management Most studies involving the effect of nutrients are based on short-term trials that involve many limitations. This dependence on short-term studies creates a buyer beware dilemma. Studies that could tell us more about long-term effects would take decades or perhaps even a lifetime. Therefore, we either accept short term studies or wait a very long time for better answers. In time, all short-term nutrition studies come under attack. Questions raised typically involve differences based on sample size, length of study, food combinations, lifestyles, objectivity of data source, etc. For artificial sweeteners, controversy has been ongoing for decades and seems destined to continue. For example, in a recent study, higher cumulative intake of artificially sweetened soft drinks was associated with an increased risk of stroke and dementia. Read more at “Artificially sweetened soda, stroke, and dementia.” This was an observational study and could not prove a cause and effect relationship. However, the study does remind us that minimizing use of artificial sweeteners is a good idea until the science behind these finding is clearer. Of course, this study doesn’t suggest sugar-sweetened beverages are a better choice since they are implicated in a wide range of health problems including weight gain, diabetes, immunity issues, metabolic syndrome, etc. Until better long-term research results are available, short-term studies must be taken as tentative results. Using natural foods when possible makes sense. As we learn more about the unintended consequences of engineered foods the words of nutritionist Joan Dye Gussow seems on the mark, “As for butter versus margarine, I trust cows more than chemists.” We now know that early studies maligning the nutritional value of butter were flawed. It’s a reminder that when it comes to nutrition, nature is often smarter than we are. Eating natural foods prepared at home is the key. Home is where we have the most control over how food is prepared and the greatest opportunity to influence the family’s eating habits. If you need ideas for improving home nutrition then consider attending one of my upcoming summertime cooking demonstrations. These small group demonstrations can provide answers as you begin your home nutrition makeover. Till then, eat well, keep up your exercises, and don’t let yesterday or tomorrow use up too much of today. A Saturday morning walk around the lake is as close to ‘in the moment’ as it gets. Plan to join me. Nancy Neighbors, MD Can Artificial Sweeteners Cause Weight Gain? Some researchers believe artificial sweeteners are counterproductive when weight loss is the objective. The argument against artificial sweeteners comes from studies indicating that they may disturb the body's ability to feel satisfied and may encourage eating more. Compared to people who avoid diet or regular soft drinks, diet soda drinkers appear to have elevated risks for type 2 diabetes, heart disease and metabolic syndrome. While more research will be needed to validate the study, the possibilities are disturbing. The case against artificial sweeteners as a source of metabolic disruption goes something like this: “In a world without artificial sweeteners, a taste of something sweet preps the brain and the gut for digestion of incoming calories. When the calories don't show, as happens with artificial sweeteners, those metabolic responses don't fire the way they should. Insulin doesn't increase; hormones that increase the feeling of fullness and satisfaction aren't triggered; and the brain doesn't get a feeling of reward from the dopamine that sugars release. After a while, it’s like the mouth keeps crying wolf, and the brain and gut stop listening. As a result, when real sugar and real calories come along, the body doesn't respond to them as strongly as it normally might. Calories don't end up making you feel as full as they should. They aren't as rewarding. So you don't get the signals that might stop you from eating when you should.” Artificial sweeteners may also facilitate something psychologists call cognitive distortions. That is, they allow us to trick ourselves into thinking we can eat more calories than we really should. Ordering a triple whopper with a diet drink isn’t the answer to weight loss. More likely, the sweet taste will stimulate a desire for more calories. As a first step, I suggest kicking the sweet drink habit whether it is tea, coffee or colas. Most taste is acquired through repetition. In time, unsweetened drinks can become your preference. Better yet, join me for a walk on Saturday and a bottle of the original soft drink (water). Need more information about how artificially sweetened drinks can put on weight? Read more at “Could Artificial Sweeteners Cause Weight Gain?” Success isn’t overnight. It’s when everyday you get a little better than the day before. It all adds up. - Wayne Dyer Let’s take a walk Date: Saturday, June 10th Location: Jones Family Park (see map) Time: 7:00 am (Meet in front of Yogurt Mt.) Yogurt Mt. is the last store at the end of Valley Bend Shopping Center). If cloudy, bring an umbrella, we walk come rain or shine. Click here for Dr. Neighbors’ 2017 news page If you would prefer to discontinue receiving ideas about healthy living from Dr. Neighbors please phone (256) 882-6085. |
