Artificial sweeteners sound like such a great idea. Supposedly, you can have the sugary taste you love with zero calories, and you don’t have to worry about gaining weight.
Even organizations like the American Heart Association and American Diabetes Association approve the use of artificial sweeteners to some extent. On the other hand, a growing body of research suggests that these products may be contributing to the same health conditions they’re supposed to prevent.
Studies are being done on these zero-calorie sweeteners, including the one done by Experimental Biology, which you can read more about here. They state in this article:
“new research finds sugar replacements can also cause health changes that are linked with diabetes and obesity, suggesting that switching from regular to diet soda may be a case of ‘out of the frying pan, into the fire.’ “
If you’re still not ready to throw out your artificial sweeteners, keep reading. You will discover some simple ways to still satisfy your sweet tooth, without the sugar or artificial sweeteners.
Using Artificial Sweeteners:
- Count calories. Weight loss is one of the most common reasons for using artificial sweeteners. However, you may gain more pounds using artificial sweeteners. Keep track of how much artificial sweeteners or sugar you consume. Diet sodas contain artificial sweeteners that I believe are just not good for us to consume, even though the FDA has approved them. But a regular soda has 33g of sugar which equals 8 teaspoons of sugar in just one 12 ounce soda. So if you do consume these, you may want to count your calories, since they add up quick.
- Train your taste buds. Some artificial sweeteners are almost 10,000 times sweeter than sugar. Over time, they could condition you to reject the milder flavors of natural food, so be sure to make whole foods the main part of your diet.
- Read labels. You might be consuming more sweeteners than you think. Check the ingredients in your toothpaste, salad dressings, and even flavored “water.”
- Understand metabolic syndrome. Recent studies have found that daily use of sugar substitutes can actually raise the risk of metabolic syndrome, which is associated with increased body fat, diabetes, and heart conditions. It’s another good reason to use healthy natural sweeteners as much as possible.
- Ask your doctor. If you experience headaches or other symptoms, you might be sensitive or allergic to the substances in some sweeteners. Your doctor can advise you about these and other concerns.
Ditching the artificial sweeteners might be hard for you, so let’s dive into some healthier options to still satisfy your sweet tooth.
Healthy Ways to Satisfy Your Sweet Tooth:
- Squeeze a lemon or lime in your water. You probably know that soda and diet soda have been linked to weight gain, diabetes, and other conditions. If you dislike plain water, add lemon or lime.
- Try dairy or unsweetened nut milks. How do you take your coffee? Milk and other nut milks (my preference is coconut milk) contain natural sugars, so you may be able to skip any extra sweetener.
- Eat more fruit. Most fruits contain little fat, and lots of fiber and nutrients. If you’re watching your weight, you might want to eat just one piece with each meal, or grab fruit as your snack between meals.
- Splurge on real maple syrup or raw, local honey. Real maple syrup is also rich in vitamins, minerals, and antioxidants. While it costs more than the supermarket brands, a small amount will liven up your oatmeal or yogurt. Local honey is also another great option in liquid form to replace processed sugar and artificial sweeteners.
- Sprinkle cinnamon. Cinnamon is another nutritious solution. It’s a good source of calcium and antioxidants. My favorite way to enjoy my coffee every morning is with a packet of stevia, a sprinkle of cinnamon, and a splash of coconut milk. Yummy!
- Enjoy stevia. Have you been wondering what stevia is? Wellness Mama has a great article about it, you can check that out here. She really dives into commercial brands and knowing which ones to buy and which ones to leave on the shelf. Some people have complained over a bitter taste with stevia, but I have found that pure stevia, no added ingredients, is actually quite refreshing!
- Go cold turkey. If you want to go further than just cutting back on sugar and sugar substitutes gradually, you may be ready to eliminate them from your diet completely. You could lose weight and increase your energy levels in just 3 days by ditching the sugar and artificial sweeteners.
Most experts agree that limited use of artificial sweeteners may be helpful for some adults, especially if you’re overweight or have diabetes. On the other hand, you can eat healthier by cutting back on both sugar and sugar substitutes. Satisfy your sweet tooth with something more nutritious instead.
I hope these studies and links provide useful information for you as you learn to ditch the artificial sweeteners and sugar.
If you need further guidance, schedule a quick chat with me so that I can help you break the sugar or artificial sweetener habit once and for all.
