Artificial sweetners- Which is the best one?

Do they have any side effects?

Artificial sweeteners are mainly recognized for their zero (0) calories feature. A sugar substitute i.e. artificial sweetener is a food additive that duplicates the effect of sugar in taste, but usually has less food energy.

Zero calories- So healthy, right?

There are different facets to this idea that we need to understand. You avoid sugar to keep away from the sugar spike or glucose spike which happens in your body after its consumption. This triggers the release of insulin.

Artificial sugars also cause an insulin spike, and on a long term run, lead to insulin resistance- diabetes like symptoms.

Besides this, artificial sweeteners could also cause liver injury. You also promote the growth of inflammatory bacteria in your gut with the use of artificial sweeteners.

Inflammation in turn has been linked with cardiovascular diseases and diabetes.

When you consume artificial sweeteners, the tongue tastes something sweet and triggers the release of insulin in the anticipation of ‘real sugar’. The more insulin released, the more calories are absorbed from the GI tract and converted to triglyceride (fat cells). Artificial sweeteners thus also lead to more weight gain.

What does science say?

One study published in 2008 assessed the potential toxicity of artificial sweeteners on several diseases and chronic illnesses including obesity.

A 2020 study on the effect of artificial sweeteners on insulin resistance is significant in relation to this specific newsletter. The incidence of diabetes mellitus had increased over the past few years, mainly due to our eating habits, including the use of artificial sweeteners and physical inactivity. The results at the end of the study had found clear increased levels of insulin resistance among artificial sweetener users.

So what goes in my Chai?

Homemade date syrup with the fiber intact and fruits. Brown sugar, cane sugar, jaggery is all as bad as sugar.

Trust this helps,

Roshni Sanghvi.

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