Experts share 5 tactics to banish artificial sweeteners out of your life for good
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Many turn to artificial sweeteners for a healthier lifestyle, but new research suggests they may not be as guilt-free as once thought. The World Health Organization has raised concerns about risks like heart disease and weight gain from sugar substitutes.
Are these sweeteners truly as harmless as we believed?
In the quest for a healthier lifestyle, many of us have turned to diet sodas, sugar-free snacks, and other artificially sweetened products.
However, recent research and expert opinions are sounding the alarm on the potential dangers of these sugar substitutes.
The World Health Organization (WHO) has even advised against relying on any sugar substitute, including natural options like stevia and monk fruit, for weight control.
With concerns ranging from increased body fat to heart disease and even potential carcinogenic effects, it's clear that it's time to rethink our relationship with artificial sweeteners.
If you're ready to make a change and eliminate these sweeteners from your diet, here are five expert-approved strategies to help you succeed:
1. Retrain your taste buds
Our palates have been conditioned to crave intense sweetness, but it's possible to dial back this desire.
Dr. David Katz, a preventive and lifestyle medicine specialist, suggests a “taste bud rehab” approach.
By gradually reducing your intake of both sugar and artificial sweeteners, you can retrain your taste buds to appreciate the natural sweetness found in whole foods.
Over time, you may find that foods you once found deliciously sweet now taste overly saccharine.
2. Become a label sleuth
Artificial sweeteners and sugar alcohols are often hidden in products where you least expect them. To avoid these additives, you'll need to become adept at reading labels.
Look beyond the obvious “diet” and “no-calorie” labels and search for terms like “low calorie,” “light,” and “no sugar added.”
Familiarize yourself with the names of FDA-approved sweeteners and sugar alcohols, which typically end in 'tol,' such as sorbitol and xylitol.
3. Question health claims
Be skeptical of products marketed as “healthy” or suitable for popular diets like paleo and keto.
These items may still contain artificial sweeteners to keep the carb count low.
If a product tastes sweet but boasts few calories, it's likely using a sugar substitute. Always check the ingredient list to confirm what's really inside.
4. Prepare sweet alternatives
When cutting out artificial sweeteners, it's crucial to have healthier alternatives on hand for when cravings strike.
Incorporating more protein and fiber into your diet can help regulate blood sugar levels and keep you feeling full.
Enjoy fresh fruit, which can be enhanced with spices or made sweeter by baking or grilling. And remember, a little natural sugar, like a teaspoon of honey in your tea, is perfectly fine in moderation.
5. Prioritize sleep
Your sleep patterns have a significant impact on your cravings. Lack of rest can lead to a desire for sugary, fatty foods as a quick energy boost.
Ensuring you get enough quality sleep can help reduce these cravings and support your overall health.
By following these expert tips, you can take control of your sweet cravings and make more health-conscious choices.
Remember, it's not about eliminating sweetness from your life entirely, but rather finding balance and enjoying natural sources of sugar in moderation.
We'd love to hear from our readers about their experiences with artificial sweeteners and any strategies they've used to reduce their consumption. Share your stories in the comments below, and let's support each other in our journey towards healthier living!
Are these sweeteners truly as harmless as we believed?
In the quest for a healthier lifestyle, many of us have turned to diet sodas, sugar-free snacks, and other artificially sweetened products.
However, recent research and expert opinions are sounding the alarm on the potential dangers of these sugar substitutes.
The World Health Organization (WHO) has even advised against relying on any sugar substitute, including natural options like stevia and monk fruit, for weight control.
Some nonnutritive sweeteners have been linked to heart disease, early death, and other health issues. Image source: Suzy Hazelwood/Pexels.
With concerns ranging from increased body fat to heart disease and even potential carcinogenic effects, it's clear that it's time to rethink our relationship with artificial sweeteners.
If you're ready to make a change and eliminate these sweeteners from your diet, here are five expert-approved strategies to help you succeed:
1. Retrain your taste buds
Our palates have been conditioned to crave intense sweetness, but it's possible to dial back this desire.
Dr. David Katz, a preventive and lifestyle medicine specialist, suggests a “taste bud rehab” approach.
By gradually reducing your intake of both sugar and artificial sweeteners, you can retrain your taste buds to appreciate the natural sweetness found in whole foods.
Over time, you may find that foods you once found deliciously sweet now taste overly saccharine.
2. Become a label sleuth
Artificial sweeteners and sugar alcohols are often hidden in products where you least expect them. To avoid these additives, you'll need to become adept at reading labels.
Look beyond the obvious “diet” and “no-calorie” labels and search for terms like “low calorie,” “light,” and “no sugar added.”
Familiarize yourself with the names of FDA-approved sweeteners and sugar alcohols, which typically end in 'tol,' such as sorbitol and xylitol.
3. Question health claims
Be skeptical of products marketed as “healthy” or suitable for popular diets like paleo and keto.
These items may still contain artificial sweeteners to keep the carb count low.
If a product tastes sweet but boasts few calories, it's likely using a sugar substitute. Always check the ingredient list to confirm what's really inside.
Experts suggest learning to read labels to identify hidden sweeteners in products and to reduce their overall intake. Image source: Jane Trang Doan/Pexels.
4. Prepare sweet alternatives
When cutting out artificial sweeteners, it's crucial to have healthier alternatives on hand for when cravings strike.
Incorporating more protein and fiber into your diet can help regulate blood sugar levels and keep you feeling full.
Enjoy fresh fruit, which can be enhanced with spices or made sweeter by baking or grilling. And remember, a little natural sugar, like a teaspoon of honey in your tea, is perfectly fine in moderation.
5. Prioritize sleep
Your sleep patterns have a significant impact on your cravings. Lack of rest can lead to a desire for sugary, fatty foods as a quick energy boost.
Ensuring you get enough quality sleep can help reduce these cravings and support your overall health.
By following these expert tips, you can take control of your sweet cravings and make more health-conscious choices.
Remember, it's not about eliminating sweetness from your life entirely, but rather finding balance and enjoying natural sources of sugar in moderation.
