"Fake" sugar: Why is it not good for you?
half_moon
Posts: 807 Member
Aspartame, sucralose, etc. We all see them in "sugar free" snacks, and many people claim it is no good for weight loss because the body metabolizes the fake sugar the same way it does real sugar because it "can't tell a difference."
If I am trying to watch my sugar intake, do you think there is truth to this? Or zero-calorie substitutions just fine?
Thanks for your input.
If I am trying to watch my sugar intake, do you think there is truth to this? Or zero-calorie substitutions just fine?
Thanks for your input.
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Replies
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Artificial sweeteners are often metabolised differently - for example they exit in urine. They have no energy value because of this, or very little because of their sweetness requiring tiny amounts.
A gram of aspartame might be as sweet as a kilogram of sugar (or more), so even if it were fully digested and absorbed there would be 1/1000th of the calories.0 -
FWIW-I dont believe their is any truth to this. Anecdotal-but if it wasn't for sugar free products I probably would not be losing. I go for sugar free ice pops when I feel snacky, coke zero when I need a caffeine fix, sugar free jello, artificial flavors in my coffee.
All of these things have HELPED me lose weight-not hindered it. If I replaced all of my "fake sugar" items with the full-calorie versions I would be heavier, as I would be consuming 100's more calories a day.0 -
Aspartame, sucralose, etc. We all see them in "sugar free" snacks, and many people claim it is no good for weight loss because the body metabolizes the fake sugar the same way it does real sugar because it "can't tell a difference."
If I am trying to watch my sugar intake, do you think there is truth to this? Or zero-calorie substitutions just fine?
Thanks for your input.
Eat the fake sugars if they help you.
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If anyone tells you that Aspartame is a neurotoxin, just walk away from the conversation. There are a group of people that are convinced Aspartame is harmful, but every scientific study done on it has shown there are no ill effects to it.0
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I just eat real sugar, problem solved.0
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I know people that have severe reactions to artificial sweeteners (headache, digestive problems, etc). My feeling is that it is an artificial chemical you are ingesting, so avoid it. Just eat natural foods.0
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rossinator63 wrote: »I know people that have severe reactions to artificial sweeteners (headache, digestive problems, etc). My feeling is that it is an artificial chemical you are ingesting, so avoid it. Just eat natural foods.
My cousin has severe reactions to most meat, dairy, all but 2 or 3 types of fruit. He has to avoid these items to not get sick-does that mean I have to avoid them also? Obviously not0 -
rossinator63 wrote: »I know people that have severe reactions to artificial sweeteners (headache, digestive problems, etc). My feeling is that it is an artificial chemical you are ingesting, so avoid it. Just eat natural foods.
Those reactions are allergies/sensitivities. Just because someone else cannot tolerate a certain food does not mean it is bad for everyone. (Anyone want a peanut?)
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rossinator63 wrote: »I know people that have severe reactions to artificial sweeteners (headache, digestive problems, etc). My feeling is that it is an artificial chemical you are ingesting, so avoid it. Just eat natural foods.
I get sick if I eat bananas. That doesn't mean that no one else should eat them.
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I think the problem with the artificial sweeteners has been appetite and cravings, which is the same problem with sugars. When I eat sugar, I tend to eat more calories overall. The sweetness registers the same as far as the brain is concerned. If you don't experience that, it may not be a problem for you. My bias is that simple whole foods are generally better (fruits and vegetables, small amounts of fish and chicken, small amounts of whole grains and legumes).0
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rdberg1957 wrote: »I think the problem with the artificial sweeteners has been appetite and cravings, which is the same problem with sugars. When I eat sugar, I tend to eat more calories overall. The sweetness registers the same as far as the brain is concerned. If you don't experience that, it may not be a problem for you. My bias is that simple whole foods are generally better (fruits and vegetables, small amounts of fish and chicken, small amounts of whole grains and legumes).
Wait doesn't fruit have sugar in it??0 -
Now, I haven't seen any articles that says splenda will cause you cancer or anything like that there are articles that says sugar free items can help with gaining weight. Some articles argue that people will argue that they are having a large diet coke, they can have the Big Mac with out realizing that they are going over their calorie limit.
Another article that I had read, said something that splenda tricks your body into eating because it expecting something sort of food.0 -
Stevia is all natural. Some brands add fillers - such as Truvia... However, a brand called Sweet Leaf is pure stevia.
I have found it in the organic section of my supermarket and on Amazon. They have tons of flavors too in droplet form. You can add it to water, plain yogurt, coffee, etc. It is a zero calorie alternative that is less controversial. However, most food manufacturers use aspartame, which is artificial. I can tolerate it without any side effects, cravings, etc. But, apparently, some people still crave sugar when they ingest aspartame.0 -
Artificial sweeteners are often metabolised differently - for example they exit in urine. They have no energy value because of this, or very little because of their sweetness requiring tiny amounts.
A gram of aspartame might be as sweet as a kilogram of sugar (or more), so even if it were fully digested and absorbed there would be 1/1000th of the calories.
How does this address the question posed in the OP?0 -
Commander_Keen wrote: »Now, I haven't seen any articles that says splenda will cause you cancer or anything like that there are articles that says sugar free items can help with gaining weight. Some articles argue that people will argue that they are having a large diet coke, they can have the Big Mac with out realizing that they are going over their calorie limit.
Another article that I had read, said something that splenda tricks your body into eating because it expecting something sort of food.
Unproven broscience.
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How does this address the question posed in the OP?
The OP:Aspartame, sucralose, etc. We all see them in "sugar free" snacks, and many people claim it is no good for weight loss because the body metabolizes the fake sugar the same way it does real sugar because it "can't tell a difference."
If I am trying to watch my sugar intake, do you think there is truth to this? Or zero-calorie substitutions just fine?
Thanks for your input.
The input:Artificial sweeteners are often metabolised differently - for example they exit in urine. They have no energy value because of this, or very little because of their sweetness requiring tiny amounts.
A gram of aspartame might be as sweet as a kilogram of sugar (or more), so even if it were fully digested and absorbed there would be 1/1000th of the calories.
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In MY experience, it can be worse than sugar - makes me crave carbs like crazy. Especially splenda. Especially because most things that have splenda in them are just way too sweet (which is the case of most products with artificial sweeteners, honestly).0
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FWIW-I dont believe their is any truth to this. Anecdotal-but if it wasn't for sugar free products I probably would not be losing. I go for sugar free ice pops when I feel snacky, coke zero when I need a caffeine fix, sugar free jello, artificial flavors in my coffee.
All of these things have HELPED me lose weight-not hindered it. If I replaced all of my "fake sugar" items with the full-calorie versions I would be heavier, as I would be consuming 100's more calories a day.
This. Although I also incorporate moderate amounts of sugar in my diet as well (hello Talenti). If you need to cut sugar out due to lack of control around it, that's fine, but replacing with artificial sugar may help you prevent binges when you do get sugar cravings. Other people cut out a lot of sugars and have no cravings because their palates change.
Find something that works for you.0 -
FWIW-I dont believe their is any truth to this. Anecdotal-but if it wasn't for sugar free products I probably would not be losing. I go for sugar free ice pops when I feel snacky, coke zero when I need a caffeine fix, sugar free jello, artificial flavors in my coffee.
All of these things have HELPED me lose weight-not hindered it. If I replaced all of my "fake sugar" items with the full-calorie versions I would be heavier, as I would be consuming 100's more calories a day.
This. Although I also incorporate moderate amounts of sugar in my diet as well (hello Talenti). If you need to cut sugar out due to lack of control around it, that's fine, but replacing with artificial sugar may help you prevent binges when you do get sugar cravings. Other people cut out a lot of sugars and have no cravings because their palates change.
Find something that works for you.
Same here. Should have specified that. I use sugar free products just for low calorie snacks and soda. I also eat plenty of regular chocolate, use real sugar in my coffee, and steal the BF's candy frequently 0 -
rdberg1957 wrote: »I think the problem with the artificial sweeteners has been appetite and cravings, which is the same problem with sugars. When I eat sugar, I tend to eat more calories overall. The sweetness registers the same as far as the brain is concerned. If you don't experience that, it may not be a problem for you. My bias is that simple whole foods are generally better (fruits and vegetables, small amounts of fish and chicken, small amounts of whole grains and legumes).
Wait doesn't fruit have sugar in it??
Fruit sugar is "clean" sugar......and well the other stuff is processed different, right? That's what I keep hearing around here........
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If it works for you, there is no harm in using it.0
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It makes me feel like crap, so I don't eat it. I know there are others who are fine using it though, so it depends on your personal preference. I use honey or maple syrup in small quantities and I use Erythritol if I don't want the calories, which has very little impact on blood sugar and no real caloric impact in the body.0
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In MY experience, it can be worse than sugar - makes me crave carbs like crazy. Especially splenda. Especially because most things that have splenda in them are just way too sweet (which is the case of most products with artificial sweeteners, honestly).
I have found this to be true for me too. If I need to sweeten something up, i use it. But, if I start eating too much of it I am hungrier in general.0 -
rdberg1957 wrote: »I think the problem with the artificial sweeteners has been appetite and cravings, which is the same problem with sugars. When I eat sugar, I tend to eat more calories overall. The sweetness registers the same as far as the brain is concerned. If you don't experience that, it may not be a problem for you. My bias is that simple whole foods are generally better (fruits and vegetables, small amounts of fish and chicken, small amounts of whole grains and legumes).
Wait doesn't fruit have sugar in it??
Fruit sugar is "clean" sugar......and well the other stuff is processed different, right? That's what I keep hearing around here........
Fruit: Fructose and glucose
Donut: Fructose and glucose0 -
rdberg1957 wrote: »I think the problem with the artificial sweeteners has been appetite and cravings, which is the same problem with sugars. When I eat sugar, I tend to eat more calories overall. The sweetness registers the same as far as the brain is concerned. If you don't experience that, it may not be a problem for you. My bias is that simple whole foods are generally better (fruits and vegetables, small amounts of fish and chicken, small amounts of whole grains and legumes).
Wait doesn't fruit have sugar in it??
Fruit sugar is "clean" sugar......and well the other stuff is processed different, right? That's what I keep hearing around here........
Clean sugar...chuckles. That's like the idiots who says Stevia is a more natural sugar despite the fact that is just as processed as cane sugar. Are we not at the expiry date of the latest nutrient blame fad yet?0 -
rdberg1957 wrote: »I think the problem with the artificial sweeteners has been appetite and cravings, which is the same problem with sugars. When I eat sugar, I tend to eat more calories overall. The sweetness registers the same as far as the brain is concerned. If you don't experience that, it may not be a problem for you. My bias is that simple whole foods are generally better (fruits and vegetables, small amounts of fish and chicken, small amounts of whole grains and legumes).
Wait doesn't fruit have sugar in it??
Fruit sugar is "clean" sugar......and well the other stuff is processed different, right? That's what I keep hearing around here........
you forgot fiber....0 -
rdberg1957 wrote: »I think the problem with the artificial sweeteners has been appetite and cravings, which is the same problem with sugars. When I eat sugar, I tend to eat more calories overall. The sweetness registers the same as far as the brain is concerned. If you don't experience that, it may not be a problem for you. My bias is that simple whole foods are generally better (fruits and vegetables, small amounts of fish and chicken, small amounts of whole grains and legumes).
Wait doesn't fruit have sugar in it??
Fruit sugar is "clean" sugar......and well the other stuff is processed different, right? That's what I keep hearing around here........
you forgot fiber....
Sooooo Fiber is sugars kryptonite then? lulz....GeeWillickers wrote: »rdberg1957 wrote: »I think the problem with the artificial sweeteners has been appetite and cravings, which is the same problem with sugars. When I eat sugar, I tend to eat more calories overall. The sweetness registers the same as far as the brain is concerned. If you don't experience that, it may not be a problem for you. My bias is that simple whole foods are generally better (fruits and vegetables, small amounts of fish and chicken, small amounts of whole grains and legumes).
Wait doesn't fruit have sugar in it??
Fruit sugar is "clean" sugar......and well the other stuff is processed different, right? That's what I keep hearing around here........
Clean sugar...chuckles. That's like the idiots who says Stevia is a more natural sugar despite the fact that is just as processed as cane sugar. Are we not at the expiry date of the latest nutrient blame fad yet?
Glad you got my sarcasm....
There will be no expiry date when too many people stand to profit from fear mongering..... it's just sad really...
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I'm not sure how to begin this...
Sugars are made from carbon, hydrogen, and oxygen. The two we use for our major metabolic pathways are glucose and fructose (other sugars are altered in the body to become either of these two). Table sugar, sucrose, is glucose and fructose linked together. There are several other types of sugar, but glc and frct are the two important ones.
Artificial sweeteners are created in a couple different ways. Sucralose is created by chlorinating sucrose. Aspartame is basically a couple amino acids linked together (the building blocks of protein). Regardless of how they are made they are said to be metabolically unimportant because the amount needed to make something sweet is miniscule compared to "normal" sweeteners. Artificial sweeteners are several hundreds to over a thousand times sweeter than sucrose. The number of calories you injest when you eat an artificial sweetener is basically too small to count.
All of that being said, the big push for these sweeteners was also because of the diabetic community. Because these are metabolized in a different way, it was believed for many years that the gut didn't recognize this as a sugar even though it tastes sweet. Now however, we've learned that the taste of sweetness may be causing the pancreas to release insulin in the blood in order to decrease blood glucose.
All of that being said... if a diet coke helps you stick to your diet, or some sweetener in your yogurt makes it easier, and you don't personally feel any side effects, then it's probably safe to use. There is a lot of research going on and the biochemistry world is rapidly changing our view on how our bodies work.
http://www.ncbi.nlm.nih.gov/pubmed/25271009
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221019/0 -
The problem with artificial sweeteners is that they trigger the same blood chemistry as regular sugar ...
You get the high, and then the crash. And the crash tends to make you hungry/crave. This, in turn, causes most ppl to eat more, defeating CICO.
If you have the willpower to not submit to the cravings and stay on track for your macro and caloric goals, you will be fine using artificial sweeteners.0 -
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