By now, the connection between a diet high in refined carbohydrates and the development of type 2 diabetes is widely accepted by most if not all of those involved in medicine and public health. What is now becoming clear, however, is that the chemical sweeteners commonly recommended as a replacement for these sugars may in actual fact be a stronger driver of diabetes than the sugars themselves.
A report in the American Journal of Clinical Nutrition discussed findings from a French study that demonstrated an increased risk of type 2 diabetes in those who consumed artificially sweetened beverages that was more than twice the amount of those that consumed traditional sugar sweetened beverages. The main theory in play is that these artificial sweeteners may inhibit a typical satiety response whilst also driving the stimulation of adipose tissue formation, a recipe for weight gain and hormonal dysregulation.
Furthermore, Israeli researchers have demonstrated the ability of artificial sweeteners to alter the gut microbiome in ways that encourage increased appetite and weight gain.
Note that the ability to induce type 2 diabetes is not the only pitfall of artificial sweeteners. Other serious health issues include:
- Aspartame’s ability to form formaldehyde, a highly potent carcinogen, upon consumption
- Neurotoxicity from the conversion of phenylalanine (the major constituent of aspartame) into excitory neurotransmitters
- The tendency for sucralose to stay in the body for extended periods of time, potentially triggering allergenic symptoms and other health issues
When it comes to sugar alternatives, I’m really only comfortable recommending stevia as a viable option (and even then in moderation). Stevia is an all natural botanical compound, and has a highly concentrated sweetness flavour profile (meaning you only need very small amounts to invoke a sweet taste response). Unfortunately I have seen sugar alcohol alternatives like xylitol wreak havok on many of my patients with gut issues, especially younger children that seem to be less able to process them.
Really the best advice is to wean yourself off your need to consume sweetened foods by focusing on nutrient dense whole foods and increasing your intake of healthy fats such as coconut and olive oil. It’s amazing how the need for sweet things goes away when your body is actually getting the nutrition it craves.
In wellness,
James
