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Artificial Sweeteners – Blog 1

Last week, we talked about fluids and how to choose unsweetened fluids. I have had questions this week about artificial sweeteners, so I thought this would be an appropriate time to talk about them. Then I went to the research and my favorite publications, and I am thoroughly overwhelmed with the amount and complexity and varieties of information I found. I suspect I will be writing several blogs about artificial sweeteners, but for today, let’s stick to the basics.

All artificial sweeteners are not real food products. They may come from coal tar residue, from plants, and from other chemical sources. They are all processed and refined products, and are at least 200 times sweeter than sugar. So, you use much less, and you get a sweeter taste for fewer calories. Here is a chart that lists the most common sweeteners on the market today, with how sweet they are.

These products have a uniquely sweet taste; some of them are packaged with a real sugar, because something is needed to give the amount of volume so that you can see the product in the envelope.

It is easy for the manufacturer to add more to his liquid products. A twelve oz can of coca cola has 39 gm sugar; 16 oz bottles contain 16 teaspoons (65 grams sugar.) Is there artificial sweetener in Diet Coke?  A twelve-ounce Diet Coke contains about 200 mg aspartame; 16 ounce, about 266 mg. (Remember that 1000 mg = 1 gram)

“Diet Coke contains no added sugars since it uses artificial sweeteners instead. Regular Diet Coke uses aspartame, but you can also purchase a variety of Diet Coke that’s made with Splenda, a brand of sucralose” (https://www.healthline.com/nutrition/coke-zero-vs-diet-coke#:~:text=Diet%20Coke%20contains%20no%20added,ginger%20lime%20and%20feisty%20cherry).

Sweet taste receptors on your tongue tell your brain that you are eating something sweet. This sends a signal to your brain and your body that a lot of calories are coming. But because these sweeteners are more powerful than normal sugar with few or none of the calories, they can confuse your brain and your stomach as many calories do not follow. One potential consequence of this, studies have found, is that you might develop stronger sugar cravings and end up eating more sugar and sweetened foods, leading to more sugar cravings that are hard to quiet.

Pay attention to your ingredients lists. Artificial sweeteners are now being added to many foods like yogurt, oatmeal, muffins, canned and frozen soups and meals, salad dressings, condiments and snack bars.

This, in my opinion does not define you or your abstinence; that isn’t the point right now, I will get into that another time.  The point in this blog, is to explain about sugar substitutes and how they are cheap for the manufacturer, sweeter than anything God or Mother Nature can make, and need to be evaluated by each user.

Here is a list of some of the articles I used for this:

https://www.nutrisense.io/blog/sucralose-aspartame

https://www.washingtonpost.com/wellness/interactive/2023/sugar-substitutes-health-effects/

https://www.fwdfuel.com/artificial-sweetener-side-effects/

https://www.ideafit.com/personal-training/delicious-danger-a-research-update-on-artificial-sweeteners/

Blessings to you,

Theresa

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