Are artificial sweeteners a beneficial substitute for sugar, or do they bring their own set of challenges?
The Benefits of Sweeteners
- Sweeteners generally have a minimal effect on blood glucose levels, helping to avoid the sharp spikes and subsequent crashes that are common with carbohydrate consumption. This can be particularly advantageous for maintaining stable blood sugar levels throughout the day.
- Certain sweeteners, particularly bulk-forming ones like polyols, can contribute to a feeling of fullness. This effect may assist in appetite control, helping to manage weight gain — a common concern for those living with type 2 diabetes.
- Unlike sugar, many sweeteners do not contribute to tooth decay. This is a significant benefit for oral health, especially since individuals living with type 2 diabetes may be more susceptible to dental issues.
Concerns About Sweeteners
- Research indicates that consuming some sweeteners triggers a cascade of signals from your tongue to your brain, which then sends a message to your pancreas to start producing insulin in anticipation of incoming carbohydrates. If the expected glucose doesn’t arrive (because many sweeteners contain few or no calories), the released insulin remains unused, prompting your brain to signal hunger. This cycle can potentially lead to overeating and weight gain.
- Recent studies suggest that sweeteners can disrupt the delicate balance of gut bacteria, affecting the composition and diversity of the gut microbiota. These changes have been linked to the development and progression of type 2 diabetes, contributing to insulin resistance and glucose intolerance. Moreover, sweeteners may impact gut barrier function and promote low-grade inflammation, which are both associated with insulin resistance and type 2 diabetes.
- Emerging research shows that adipose tissue (or belly fat) has receptors for artificial sweeteners. These receptors can mimic the action of insulin receptors, activating fat cells to store energy. This implies that artificial sweeteners may influence fat storage, potentially contributing to weight gain.
- Some sugar substitutes, like xylitol and erythritol, have been linked to gastrointestinal discomfort, including bloating and diarrhoea. Additionally, ongoing research raises concerns about potential connections between sweeteners and conditions such as cancer and heart disease. These findings highlight the importance of understanding the potential risks of excessive sweetener consumption and the need for further investigation into their long-term health effects.
Nourish’s Recommendations
When seeking sugar substitutes, we at Nourish recommend focusing on natural whole foods like fruits, and possibly using honey in moderation. Training your tastebuds to adjust to less sweetness is beneficial. Rather than eliminating sugar entirely, aim for a reduction to maintain metabolic health. The World Health Organisation recommends a daily sugar intake of 25 grams for optimal health. By making informed choices and understanding the potential impacts of sweeteners, you can better manage Type 2 Diabetes while enjoying the sweetness you crave.
If you would like tailored advice to help reduce your sugar intake for better glucose levels, book an appointment with Rebecca Greco
