If you've added the
artificial sweetener sucralose (brand name Splenda) to your diet because you
think it's a healthy alternative to sugar, you're being dangerously misled.
Research from the Ramazzini Institute has linked the popular sugar alternative
to cancer, specifically leukemia.
The findings were first
presented at a London cancer conference in 2012 and prompted The Center for
Science in the Public Interest (CSPI) to downgrade Splenda from its
"safe" category to one of "caution."
Now that the study has
been published in a peer-reviewed journal, CSPI has again downgraded Splenda,
this time from "caution" to "avoid."
Splenda May Increase Risk of Cancer in Mice
The researchers fed mice
Splenda beginning prenatally and continuing for their entire lifespan. The mice
were fed varying concentrations of the artificial sweetener: 0 ppm (parts per
million), 500 ppm, 2,000 ppm, 8,000 ppm or 16,000 ppm.
A significant increase in cancerous tumors was seen among male
mice, and the risk increased along with the dose. The risk of leukemia in male
mice also significantly increased, especially at Splenda doses of 2,000 to
16,000 ppm.1According
to the study:
"These findings do not support previous data that sucralose
is biologically inert. More studies are necessary to show the safety of
sucralose, including new and more adequate carcinogenic bioassay on rats.
Considering that millions of people are likely exposed, follow-up
studies are urgent."
CSPI explained that the only other long-term feeding studies
conducted on Splenda were conducted by its manufacturer. The new study, they
said:
" … [I]s more powerful than the industry-funded studies,
which tested fewer animals, started exposing the animals beginning at
adolescence as opposed to in utero, and ended earlier in the animals'
lives."
After more than a
decade, CSPI has finally gotten it right about Splenda in recommending that
consumers avoid it. For the record, however, CSPI is generally an organization
whose guidelines need to be taken with a grain of salt.
For instance, while recommending that people avoid artificial
sweeteners like sucralose, aspartame and
saccharin, they still consider drinking diet soda to be safer than drinking
regular soda.
Artificial Sweeteners Confuse Your Metabolism
When you eat something
sweet, your brain releases dopamine, which activates your brain's reward center.
The appetite-regulating hormone leptin is also released, which eventually
informs your brain that you are "full" once a certain amount of
calories have been ingested.
However, when you consume something that tastes sweet but doesn't contain any calories, like an artificial
sweetener, your brain's pleasure pathway still gets activated by the sweet
taste. However, there's nothing to deactivate it since
the calories never arrive.
Artificial sweeteners
basically trick your body into thinking that it's going to receive sugar
(calories), but when the sugar doesn't come your body continues to signal that
it needs more, which results in carb cravings.
Contrary to industry claims, research over the last 30 years — including
several large-scale prospective cohort studies — has shown that artificial
sweeteners stimulate appetite, increase cravings for carbs, and produce a
variety of metabolic
dysfunctions that promote fat storage and weight gain — often
to the researchers' great surprise.
For instance, a 2010
review published in the Yale Journal of Biology and Medicine revealed the
correlation between increased usage of artificial sweeteners in food and drinks
and the corresponding rise in obesity. More than 11,650 children aged 9 to 14 were
included in this study. Each daily serving of diet beverage was associated with
a body mass index (BMI) increase of 0.16 kg/m2.
You can see the trends
for yourself in the Yale Journal of Biology and Medicine graphic below, which
clearly refutes the beverage industry's claims that artificially sweetened diet
soda aids weight loss.
Are There Safer Artificial Sweeteners?
I recommend avoiding artificial sweeteners of any kind, as each is
linked with its own risks. Aspartame is perhaps the most dangerous of the
bunch. At least it's one of the most widely used and has the most reports of
adverse effects. There are also hundreds of scientific studies demonstrating
its harmful effects.
Sugar alcohols are
another option on the market. They can be identified by the commonality of
"ol" at the end of their name, such as xylitol glucitol, sorbitol,
maltitol, mannitol, glycerol, and lactitol. They're not as sweet as sugar, and
they do contain fewer calories, but they're not calorie-free. So don't get
confused by the "sugar-free" label on foods containing these
sweeteners.
One reason that sugar
alcohols provide fewer calories than sugar is because they're not completely
absorbed into your body. Because of this, eating too many foods containing
sugar alcohols can lead to abdominal gas and diarrhea. It's also worth noting
that maltitol, a commonly used sugar alcohol, spikes blood sugar almost as much
as a starchy new potato.
Xylitol, in comparison,
does not have a great effect on your blood sugar, so from that perspective it
may be a better choice. In moderation, some sugar alcohols can be a better
choice than artificial sweeteners like Splenda and aspartame. Of the various
sugar alcohols, xylitol is one of the best. When it is pure, the potential side
effects are minimal, and it actually comes with some benefits such as fighting
tooth decay.
All in all, I would say that xylitol is reasonably safe, and
potentially even a mildly beneficial sweetener. As a side note, xylitol is toxic
to dogs and some other animals, so be sure to keep it out of
reach of your family pets.)
That being said, two of
the best natural sugar substitutes are from the plant kingdom: Stevia and Luo
Han Guo (also spelled Luo Han Kuo). Stevia, a highly sweet herb derived from
the leaf of the South American stevia plant, is sold as a supplement. It's
completely safe in its natural form and can be used to sweeten most dishes and
drinks.
Luo Han Kuo is similar
to Stevia, but it's a bit more expensive and harder to find. In China, the Luo
Han fruit has been used as a sweetener for centuries, and it's about 200 times
sweeter than sugar.
Reference:
mercola
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