During my “How Food Affects Mood” lectures, people often ask for my opinion of artificial sweeteners. My reply has been, “I am a naturopath, I am skeptical of anything that did not exist 500 years ago.” Now, with the results of a long term study sponsored by the National Heart Lung and Blood Institute, my doubts are confirmed. The study shows that artificial sweeteners cause the very things—obesity and diabetes—that people are trying to prevent by using sugar substitutes.
The Multi-Ethnic Study of Atherosclerosis (MESA) looked at the affects of daily consumption of diet soda, among other factors, on the health of over 6,000 study participants. The study found that the
relative risk of type 2 diabetes increased 67% and the risk of metabolic syndrome increased 36% in people who drink diet soda on a daily basis. Type 2 diabetes is caused by an excessive level of glucose in the blood stream due to insulin resistance. Metabolic syndrome is a combination of health concerns that many Americans struggle with, including type 2 diabetes, obesity and hypertension (high blood pressure).
So why would something with no sugar, like diet soda, cause weight gain and glucose regulation problems? To find the answer, let’s first look at what happens when you drink a glass of freshly made lemonade (½ lemon, 2 tsp white sugar and 12 oz. water). The sucrose (white sugar) is converted into glucose and enters the blood stream. Insulin is released by the pancreas when the taste buds sense sweetness on the tongue. Iinsulin’s job is to open the glucose gates on cell membranes so the glucose can enter cells and then be burned as fuel. This is how the body naturally processes sugar.
Now, let’s look at what happens when you drink a diet soda. The taste buds register that you are consuming something really sweet and the pancreas releases insulin expecting glucose to arrive shortly in the blood stream. The insulin starts unlocking the gates to let fuel into cells but there is no renewed fuel supply because there is no sugar in the soda. The cells absorb the limited supply of glucose in your blood stream left over from you last meal, causing a critical deficit. Typically when the level of glucose in the blood stream gets dangerously low, the body has over ten hormones that mobilize glucose to fuel the brain. However, the diet soda has triggered the release of all that insulin, which turns off the mobilizing hormones and causes the body’s glucose regulation system to fail. Long term exposure to these insulin spikes from artificial sweeteners in diet soda causes the body’s muscle cells to ignore insulin prompting and put up a big “Closed for Business” sign or causing insulin resistance. Once the body’s natural process has broken down like this, the glucose rejected by the muscles is absorbed by adipose tissue (fat cells) and the rest accumulates in the blood stream, causing obesity and insulin resistant type 2 diabetes.
Another problem caused by artificial sweeteners is that when insulin is released to clear calories from the blood stream and there are no calories, the body begins burning muscle mass as fuel to keep glucose feeding the brain. Losing muscle mass through this process increases health risks since muscle mass is what consumes calories and helps prevent diabetes and obesity. Additionally, our brain and body with the low fuel supplies will say “Feed me, feed me”. Often setting up the likelihood to binge on sweets later in the day or the next day. The calories in the binge will be a lot higher than in the lemonade.
The ingredients of diet soda, particularly caffeine and amino acids, for a few hours will help improve the symptoms of fatigue and depression.
However, long term the same metabolic processes which cause obesity and diabetes will also cause depression and fatigue.Take home message: Artificial sweeteners don’t delivery! To help keep your body functioning properly, avoid unnatural alternatives. Eat real food and if you are going to have sugary treat have it in small amounts and stop and really enjoy it.
