Lately, the question I hear most often is "what is the best artificial sweetener? And is it true that regular sugar is actually healthier for me?
If you have diabetes, you know that one of the first thing your healthcare providers will suggest is to reduce or eliminate sweetened beverages from your diet. Artificial sweeteners such as aspartame, saccharin, or sucralose have been commonly recommended as safe sugar alternatives for people trying to lose weight or manage diabetes.
The problem is, the research has been mixed. Some studies show they help with weight loss. Other research suggests they cause weight gain, "metabolic derangement", and/or insulin resistance by "tricking" the brain. (Studies here, here, and here.)
Now, a new study may have uncovered the mechanism. This article from NPR explains the findings of the new study:
"What we find is that a subgroup [four of the seven people] developed significant disturbances in their blood glucose even after short-term exposure to artificial sweeteners," Elinav says.
"For example, results of a glucose tolerance test found that some individuals' blood sugar temporarily shot up to levels that are characterized as pre-diabetic within just a few days of introducing the artificial sweetener.
And how it's happening may be even more surprising. Their experiments showed that artificial sweeteners can alter the mix of bacteria in the guts of mice and people in a way that can lead some to become glucose intolerant.”
Amazing! And alarming. But drinking sugar- or corn-syrup-sweetened beverages was not helping us, either. So what to do? Here are some ideas:
1. Flavor your water with:
- Lemon, lime, or orange slices
- Cucumber
- Fresh mint
- Frozen berries
- 1 oz fruit juice
2. Try seltzer - but avoid club soda, which has added sodium. Plain seltzer could be flavored with the ideas above, or there are many sodium-free unsweetened flavored options to choose from!
3. Make your own iced tea with black, green or herbal teas. Stevia is a safe sweetener to add if desired, or you could add some fruit or mint to these, too!
4. Iced coffee - order plain/black and add your own stevia and skim milk. Try adding natural flavors such as vanilla extract or cinnamon.
5. Try low sodium V8 or no-salt added vegetable juices. You can add tabasco/hot sauce, curry powder, or lemon/lime juice for extra flavor
Do you have any other fun beverage ideas? Let us know in the comments section below!
Enjoy, and happy summer!
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