But most of us are used to sweet foods, and do not want to live our lives without them.
For this reason, many artificial chemicals have been invented in order to obtain the effects of sugar.
These are substances that stimulate the receptors of sweetness in the mouth.
In general, no calories [2] and have no adverse effects on the metabolism of sugar.
These chemicals are called "artificial" sweeteners ... in contrast to the "natural" sweeteners such as sugar or honey known.
These chemicals are very soft, and often food and drinks that are marketed as then added weight loss [3] friendly ... which makes sense, since practically no calories.
However, despite the increasing use of low calorie sweeteners (and dietetic foods [4] in general), the obesity epidemic has intensified.
Evidence of artificial sweeteners is pretty mixed, and the use of these substances is very controversial.
So ... what is the truth about artificial sweeteners? How to control appetite, body weight and the risk of obesity-related diseases affect?
Take a look ...
There are many types of artificial sweeteners
There are many available types of artificial sweeteners, and the chemical structure varies between them.
What they all have in common is that they are incredibly effective in stimulating sweet receptors on the tongue.
In fact, most are hundreds of times sweeter than sugar, gram for gram.
Some of them (such as aspartame [5] ) contains calories, but the total amount necessary to provide a sweet taste is so small that the calories you eat are negligible ( 1 ).
Here is a chart showing the most common artificial sweeteners as they are is mild compared with the sugar, and the brand is sold:
Then there are other sweeteners, which are processed from natural ingredients and are therefore not considered as "artificial".
Of course, this zero-sweetener Stevia [6] , and sugar alcohols such as xylitol [7] , erythritol [8] , sorbitol and mannitol. Sugar alcohols are to be generally similar to the sweetness of sugar, but less than half the calories.
This is exclusively on artificial sweeteners ... but you can learn more here, of course .
[9]
Conclusion: There are many different types of artificial sweeteners. The most common are aspartame, sucralose, saccharin, acesulfame-K and neotame
Artificial sweeteners and appetite regulation
Animals, including humans, do not seek to satisfy needs food into energy.
We try as a "reward" of food.
Sugary foods cause brain chemicals and hormones that are released, a part of what as a way "food reward" known ( 2 , 3 , 4 , 5 ).
"Food Reward" is important, together, to feel satisfied after eating and brain circuits with addictions, including drugs [10] ( 6 , 7 , 2 ).
Although artificial sweeteners provide sweetness, many researchers believe that the lack of calories prevents the full activation of the food reward.
Maybe that's why artificial sweeteners are at increased appetite and cravings for sweet foods associated in some studies ( 8 ).
MRI in 5 men have shown that the sugar consumption to reduce signaling in the hypothalamus, the brain appetite regulator ( 9 ).
This response was not observed with aspartame consumption, suggesting that the brain does not register with artificial sweeteners that have a satiating effect.
Perhaps the sweetness without calories leads to a different type of foraging behavior, adding to your total calorie intake.
But ... there were also studies that artificial sweeteners have no effect on appetite or caloric intake of other foods ( 10 , 11 ).
In a 6-month study of 200 people, replace sugary drinks with or artificially sweetened drinks water [11] had no effect on food intake ( 12 ).
Conclusion: Some researchers believe that artificial sweeteners do not satisfy our desire for organic sugar in the same way that sugar, which could lead to increased food intake. However, the evidence is mixed.
Sweeteners and sugar cravings
Another argument against artificial sweeteners, artificial sweetness that promotes sugar cravings [12] and sugar addiction.
This idea makes sense, because the taste preferences in humans can (be trained repeated exposure 13 ).
For example, we know that reducing salt [13] or fat for several weeks to a preference for the lowest of these nutrients (levels 14 , 15 ). Softness is no different.
Although not proven, it seems to make sense. The more we eat sweet foods, the more we want.
Conclusion: The strong sweetness of artificial sweeteners can cause we are addicted to the sweet taste. This could be our desire to increase for sweets in general.
Observational studies on artificial sweeteners and weight
Many observational studies [14] have done on artificial sweeteners.
Such studies have a group of people, and on various factors, such as what they eat.
Then, after many years, they can, whether a particular variable (such as the use of an artificial sweetener) with a higher or lower risk of both diseases.
Such studies prove nothing, but they can help us find patterns that require further investigation.
Some of these studies found that, paradoxically, artificially sweetened beverages is with weight gain instead of weight loss (associated 16 ).
However, the current study, which summarizes the results of nine observational studies, we have found that artificial sweeteners have been linked with a bit more body mass index [15] , but not body weight or fat mass ( 17 ).
I want to emphasize that this study was funded by the industry. This does not mean that the results are not valid, just that we very skeptical because the funding source [16] a study often distort the results and interpretation of the data ( 18 ).
That said ... correlation does not imply causality [17] , so that these studies do not prove anything one way or another.
Fortunately, the effects of artificial sweeteners on body weight, numerous controlled clinical trials (real scientists).
Conclusion: Some observational studies have artificial sweeteners are related to weight gain shown, but the evidence is mixed.
Controlled studies on artificial sweeteners
Many studies have concluded that artificial sweeteners are good for weight control ( 19 , 20 , 21 , 22 ).
A larger study observed 641 children aged 4-11 years, drank 250 ml (8.5 oz) artificially sweetened drink or the same amount of a sugary drink per day for 18 months.
Children were assigned artificially sweetened beverages has much less weight and less fat than children, sugars (drink 19 ).
The recent study of 15 clinical trials found that replacing sugary drinks with their diluted versions can moderate weight loss of about 1.8 pounds (0.8 kg), medium (cause 17 ).
Two other recent studies have produced similar results (LED 23 , 24 ).
So ... seem to be artificial sweeteners on the best available data somewhat effective for weight loss.
It certainly does not appear, at least cause weight gain average.
Conclusion: Many controlled studies have examined the effects of artificial sweeteners on body weight. On average, sugary drinks replaced with diet drinks can lead to weight loss of about 2 pounds.
Artificial sweeteners and metabolic health
All that said, health is much more than just weight.
Some observational studies (Studies again, nothing) link between consumption of artificial sweeteners to metabolic disease.
These include an increased risk for the metabolic syndrome, type 2 diabetes and heart disease.
Sometimes the results are pretty amazing ... found, for example, in a study that diet soda [18] have (been related to a 121% increased risk of type 2 diabetes 25 ).
Another study found that these drinks have a 34% increased risk for the metabolic syndrome (associated 26 ).
This is supported by a recently [19] extensive study of artificial sweeteners, which show that a disturbance in the environment of intolerance caused, thin bacteria glucose in rats and humans ( 27 ).
It is known that bacteria in the gut ( intestinal flora [20] ) for health (extremely important 28 , 29 , 30 ).
Artificial sweeteners cause problems that would interfere with intestinal bacteria to be investigated further, but it seems that is no reason for concern.
Home message
Sugar substitute with artificial sweeteners can be useful for reducing body weight, but only slightly better.
Consumption certainly does not appear to cause weight gain, at least not in the short term.
At the end of the day, artificial sweeteners are not "toxic", as some people do, but I'm not convinced they are not completely safe.
Research must continue to come down to the person in both directions ... and use decision.
If you are healthy, happy and satisfied with the results you get and use artificial sweeteners ... then no need to change anything. If it is not broke, do not fix it.
But ... if you can have to avoid cravings, poor blood sugar control or mysterious health problem, artificial sweeteners one of the many things to consider.
Different strokes for different folks.
Credentials
- ^ a disaster (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ weight loss (authoritynutrition.com)
- ^ dietetic foods (authoritynutrition.com)
- ^ aspartame (en.wikipedia.org)
- ^ Stevia (authoritynutrition.com)
- ^ xylitol (authoritynutrition.com)
- ^ erythritol (authoritynutrition.com)
- ^ here natural (authoritynutrition.com)
- ^ including medications (authoritynutrition.com)
- ^ water (authoritynutrition.com)
- ^ sugar cravings (authoritynutrition.com)
- ^ salt (authoritynutrition.com)
- ^ observational studies (en.wikipedia.org)
- ^ BMI (www.nhlbi.nih.gov)
- ^ the funding source (www.drbriffa.com)
- ^ correlation does not imply causality (en.wikipedia.org)
- ^ diet soda (authoritynutrition.com)
- ^ last (www.marksdailyapple.com)
- ^ intestinal flora (en.wikipedia.org)
No comments:
Post a Comment