For many women, artificial sweeteners could be a great option to satisfy their sweet tooth without excessive sugar or calories. However, the wrong kind of sweetener may do more harm than good, especially when it comes to insulin resistance and keeping our weight under control as we get older. Read on for the low-down on which types of artificial sweeteners are dangerous, why they should be avoided, and what you can do instead.
Artificial sweeteners have been around since the late 1800s as a way to provide sweetness without added calories. Despite their long history, there is still debate about the safety of some artificial sweeteners like aspartame and sucralose. The controversy often centers around potential health risks associated with these chemical compounds. There’s evidence linking artificial sweeteners to cancer, metabolic syndrome, bad gut health, and diabetes—all of which put you at risk for insulin resistance.
Certain types of artificial sweeteners have been shown to cause spikes in insulin levels—even though they don’t contain any calories or carbohydrates! Spiking your insulin will make you feel hungry later when it drops, this just creates a bad cycle to get on.
If you are wondering, what is insulin spike? Insulin spike occurs when your body releases too much insulin into the bloodstream. This can result from consuming large amounts of carbohydrates or sugar, which triggers the release of excess insulin. Over time, this can lead to a condition known as insulin resistance, where your body does not respond properly to the presence of insulin in the blood. In turn, this increases your risk for several chronic diseases like type 2 diabetes and heart disease.
Aspartame is one of the most commonly used examples; it has been linked to higher insulin levels that can lead to insulin resistance in those who use it frequently. Sucralose is another popular option but studies have found that people who consume it regularly can experience an increase in blood glucose levels that leads to insulin resistance over time. Saccharin is known for causing an exaggerated response from the body’s production of insulin—which is why it should be avoided at all costs if you are trying to prevent or reduce your risk of diabetes and other metabolic diseases. Here are some other sweeteners/ingredients to watch for, malitol, maltodextrin, xylitol that will spike your insulin.
Insulin spikes can cause a number of serious health issues if left unchecked, including metabolic disorders like type 2 diabetes and obesity. In addition, spiking your insulin too often can lead to increased inflammation throughout the body which increases your risk for cardiovascular disease and other chronic illnesses such as cancer and Alzheimer’s Disease. Ultimately, spiking your insulin too often will age you faster than normal due to a decrease in energy production and an increase in free radicals (which damage our cells).
The bottom line is that if you are looking for something sweet without all the added calories or carbohydrates then artificial sweeteners may seem like a great option—but not all are created equal! Aspartame, sucralose, and saccharin (this is not a complete list either) should all be avoided if you want to keep your blood glucose levels steady and maintain healthy insulin function over time.
Consider opting for natural alternatives instead like stevia or monk fruit which won't spike your blood sugar levels. Just watch because sometimes these will be mixed with other ingredients. And just because these are healthier for you, you don't want to be consuming tons of sweets all day long. I personally prefer monk fruit. With this knowledge in hand you can make healthier decisions going forward regarding how you satisfy your cravings without sacrificing your health in the process!
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