Sweet Liberation: Embracing the Natural Bliss of a No Artificial Swee…
“A no artificial sweetener diet focuses on eliminating or reducing the consumption of artificial sweeteners in food and beverages. Here we look at what advantages there may be of adopting a no artificial sweetener diet, and highlight the potential risks associated with artificial sweeteners. We also look at practical tips for incorporating natural food choices into your daily routine.
Understanding Artificial Sweeteners
Artificial sweeteners are synthetic sugar substitutes used to enhance the taste of food and beverages without adding calories. Common examples include aspartame, sucralose, saccharin, and acesulfame potassium. While they offer sweetness without the added calories, concerns have been raised about their potential impact on health.
Traditionally it was felt the use of artificial sweeteners would help individuals reduce their overall calorie intake and there they may be beneficial in weight management. It was also thought that artificial sweeteners do not affect blood sugar levels, making them more attractive options for people with diabetes or those aiming to control their blood sugar levels.
However, The World Health Organization (WHO) has released a new guideline on non-sugar sweeteners (NSS), which recommends against the use of NSS to control body weight or reduce the risk of noncommunicable diseases (NCDs).
The recommendation is based on the findings of a systematic review of the available evidence which suggests that use of NSS does not confer any long-term benefit in reducing body fat in adults or children. Results of the review also suggest that there may be potential undesirable effects from long-term use of NSS, such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.
For this reason WHO recommends consuming food with naturally occurring sugars, like fruit, or unsweetened food and beverages. WHO notes “NSS are not essential dietary factors and have no nutritional value. People should reduce the sweetness of the diet altogether, starting early in life, to improve their health."
Other downsides
Artificial sweeteners are often much sweeter than natural sugars. Regular consumption can desensitize taste buds to the taste of natural sweetness, making it harder to appreciate the natural flavors of foods. By eliminating artificial sweeteners, individuals can reset their taste buds and redevelop an appreciation for the natural sweetness found in whole foods.
Products with artificial sweeteners often contain other artificial colours and flavourings
Tips to Avoid Artificial Sweeteners
Choose Whole Foods: Opt for whole foods like fruits, vegetables, whole grains, and lean proteins, which offer natural flavors and are free from artificial sweeteners. Experiment with different cooking methods and seasonings to enhance the taste of these foods without relying on artificial sweeteners.
Read Labels: When shopping for packaged foods, carefully read ingredient labels to identify products that are free from artificial sweeteners. Look for natural sweeteners like honey, maple syrup, or stevia as alternatives.
Prepare Meals at Home: Cooking meals at home gives you full control over the ingredients you use. Experiment with natural sweeteners like mashed bananas, applesauce, or dates to add sweetness to recipes without relying on artificial sweeteners.
Be Mindful of Processed Foods: Many processed foods, such as sodas, snacks, and desserts, contain artificial sweeteners. Reduce your consumption of these products and opt for healthier alternatives or homemade versions using natural sweeteners.
A no artificial sweetener diet can offer numerous benefits in pointing consumers to more natural food choices and allowing the taste buds to adapt to natural foods.
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References:
American Heart Association (2022). Artificial Sweeteners. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
Harvard T.H. Chan School of Public Health (2021). Artificial Sweeteners. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/artificial-sweeteners/
Mayo Clinic (2021). Artificial Sweeteners and Other Sugar Substitutes. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936
Healthline (2022). 6 Natural Sweeteners: Which Are Safe and Which Are Not? Retrieved from https://www.healthline.com/nutrition/natural-sugar-substitutes