Avoid Artificial Sweeteners
A recent recommendation from the World Health Organization (WHO) suggests that any form of non-sugar sweetener (NSS) can be detrimental to your health. This guideline was issued after health experts at WHO reviewed evidence and concluded that the long-term use of NSS may increase the risk of type 2 diabetes and cardiovascular diseases in adults, and that using NSS does not result in reducing body fat or weight in adults or children.
When your body digests foods that contain carbohydrates (for example, grains, fruit, vegetables, and beans), your body expects to expend energy as it breaks down, or metabolizes, the carbs in these foods into the simple sugar glucose. But consuming artificial sweeteners creates a disconnect between the brain’s perception of sweetness and the need to metabolize a carbohydrate.This confuses your brain and makes you crave more sweetness, which can lead to increased consumption of sweet-tasting items, whether they contain natural or added sugars or NNS.
The NSS that WHO advises not to consume include “all … non-nutritive sweeteners that are not classified as sugars found in manufactured foods and beverages, or sold on their own to be added to foods and beverages by consumers.” These include saccharine, aspartame, sucralose, and stevia, as well as acesulfame K, advantame, cyclamates, and neotame. (The term “non-nutritive” means these items contain no nutrients, including calories.) Some popular brands of NSS include Splenda, Sweet n’ Low, Equal, Truvia, Pure Via, and SweetLeaf.
So, whether you’re dieting in an attempt to lose weight or just maintaining your weight, eat small amounts of natural carbohydrates, such as those found in fruit, grains, and other nutritious foods, rather than masking the taste of your food with artificial sweeteners.
Of course, it’s also smart to skip foods and beverages that are high in added sugars, so save the desserts and sweet treats for very special occasions.
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