Artificial Sweeteners

Funny how I'm drinking a caffeine free diet coke while I'm writing today's post on artificial sweeteners. Of course I rarely drink soda anymore but my point is that while it's a good idea to avoid the list of ingredients I've been discussing as much as possible, having a soda a few times a year is not a health crime. I'm actually finding that I don't like it as much as I used to. I had a few sips of Dr. Pepper on the plane back from Florida and was disappointed that it wasn't as yummy as I remember but perhaps that is a good thing! There are several artificial sweeteners but the bulk of my focus will be on the most common ones such as Aspartame, Saccharin, and Sucralose.

Aspartame, a.k.a. Equal or NutraSweet, is used in many foods and beverages as a sugar substitute with many scientists regarding it as a neurotoxin. It was first introduced in the 1970's to reduce calories and sugar in food. Aspartame, as well as other artificial sweeteners, go unrecognized by the brain's satiety centers so they are not counted as real food, therefore your body will be looking for those calories and fullness elsewhere. Some of the more minor side effects associated with Aspartame are intestinal problems, headaches, and dizziness while there are 92 more serious side effects including seizures and hallucinations. A full list can be seen here. Also, long term use of aspartame can lead to symptoms that mimic such diseases as Multiple Sclerosis (MS), Lupus, Fibromyalgia, and Alzheimer's disease. Aspartame cannot be ingested after heating because it is turned into formaldehyde; it also takes the longest to be processed by the body which can lead to toxicity and has been rumored to limit the brain's ability to use certain vitamins and minerals.

Saccharin, a.k.a. Sweet-n-Low, was first introduced in the early 1900's but did not become popular until there were sugar shortages during WWI. Saccharin is calorie free and does not effect blood sugar levels but, like aspartame, is not recognized by the brain's satiety center. Saccharin was long regarded as one of the safest artificial sweeteners until experiments showed increased cancer rates in lab rats, however those findings did not translate to humans.

Sucralose, a.k.a. Splenda, is relatively new to the scene and is made by chemically reacting sugar with chlorine. It is 500 times sweeter than sugar and is able to be heated (unlike aspartame and saccharin), however the same holds true with Sucralose - it is not recognized by the brain's satiety centers. It is thought to be safer than the others because it is produced using sugar although in some instances has been used as a mosquito repellent. Sucralose can reduce the good bacteria in the intestines while increasing the pH of intestines, lead to weight gain, and have an effect on the ability of the intestines to absorb medication.

Other artificial sweeteners to be wary of are, acesulfame-K, neotame, and sugar alcohols (which aren't necessarily artificial) due to their potential side effects. Research on all of these is inconclusive but it is sometimes better to err on the side of caution and try to maintain a natural diet as possible.

Look for upcoming blogs on MSG, Sodium Nitrates and Nitrites, Olestra, Benzoate Preservatives, and Brominated Vegetable Oil (BVO).