Title : How artificial sweeteners affect blood sugar and insulin
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How artificial sweeteners affect blood sugar and insulin
Sugar is a hot topic in the nutrition.
The cut can improve your health and help you lose weight.
Replacing sugar with artificial sweeteners is one way to do that.
However, some people claim that artificial sweeteners are not as "metabolically inert" as previously thought.
For example, claimed they can increase blood sugar and insulin levels.
This article takes a look at the science behind these claims.
What are artificial sweeteners?
artificial sweeteners are synthetic chemicals that stimulate the sweet taste receptors on the tongue. They are often called low calorie or non-nutritive sweeteners.
Artificial sweeteners give things a sweet taste without adding calories (1).
Therefore, often food which are marketed as "healthy food" or diet products is added.
are found everywhere, from diet sodas and desserts, to microwave meals and pastries. In addition, you can find non-food items such as chewing gum and toothpaste items.
Here is a list of the most common artificial sweeteners:
- Aspartame
- saccharin
- acesulfame potassium
- neotame
- Sucralose
Conclusion :. Artificial sweeteners are synthetic chemicals that make things sweet taste without extra calories
What causes blood sugar and insulin levels in Rise ?
We have well controlled mechanisms to maintain our levels of blood sugar stable (2, 3, 4).
blood sugar levels increase when we eat foods that contain carbohydrates.
potatoes, bread, pasta, cakes and sweets are some foods that are rich in carbohydrates.
When digested, carbohydrates are broken down into sugar and absorbed into the bloodstream, leading to increased levels of blood sugar.
When our blood sugar levels in the blood rise, our body releases insulin.
Insulin is a hormone that acts as a key. It allows blood sugar out of the blood and into our cells, where it can be used for energy or stored as fat.
If the levels of blood sugar drops too low, our livers release stored sugar to stabilize it. This happens when we fast for long periods, such as overnight.
There are theories about how artificial sweeteners may interfere with this process (5).
Insulin is released in response to sweet taste.
Regular use changes the balance of our intestinal bacteria. This could make our resistance to insulin-producing cells, leading to both increased levels of sugar and insulin in the blood.
Conclusion: eating carbohydrates causes increased levels of blood sugar. Insulin is released to bring sugar levels in the blood back to normal. Some claim that artificial sweeteners may interfere with this process.
No Artificial Sweeteners raise levels of blood sugar?
Artificial sweeteners do not raise their levels of blood sugar in the short term.
Therefore, a can of diet coke, for example, that does not cause an increase in blood sugar.
However, in 2014, Israeli scientists in the headlines when artificial sweeteners linked to changes in intestinal bacteria.
mice, when fed with artificial sweeteners for 11 weeks had negative changes in their intestinal bacteria that caused increased levels of blood sugar (6).
When bacteria from these mice were implanted in germ-free, they also had increased levels of blood sugar mice.
Interestingly, the scientists were able to reverse the increased levels of blood sugar by changing intestinal bacteria return to normal.
However, these results have not been tested or replicated in humans.
is not only an observational study in humans that has suggested a link between aspartame and changes in intestinal bacteria (7).
The long-term effects of artificial sweeteners in humans are therefore unknown (8).
Theoretically, it is possible that artificial sweeteners may raise levels of blood sugar that adversely affects the intestinal bacteria, but has not been tested.
Conclusion: In the short term, artificial sweeteners are not going to raise levels of blood sugar. However, long-term effects in humans are unknown.
Do artificial sweeteners raise insulin levels?
Studies of artificial sweeteners and insulin levels have shown mixed results.
The effects also vary between different types of artificial sweeteners.
Sucralose
Studies in animals and humans have suggested a link between sucralose intake and high level of insulin.
In one study, 17 people were given or sucralose or water and then a test of glucose tolerance (9) is administered.
The sucralose given insulin levels were greater than 20% blood. Insulin also cleared from their bodies more slowly.
However, the results are mixed and other human studies have shown no effect (10).
Aspartame
Aspartame is perhaps the best known and most controversial artificial sweetener.
aspartame However, studies have not linked to elevated insulin levels (11, 12).
saccharin
Scientists have investigated whether stimulation of sweet receptors in the mouth with saccharin leads to an increase in insulin levels .
The results are contradictory.
One study found that washing your mouth with a solution of saccharin (without swallowing) caused insulin levels to rise (13).
Other studies have found effects (14, 15).
acesulfame potassium
Acesulfame potassium (acesulfame-K) can increase insulin levels in rats (16, 17).
In a study in rats examined how the injection of large amounts of acesulfame-K affect insulin levels. They found a massive increase of 114-210% (16).
However, the effect of acesulfame-K in insulin levels in humans is unknown.
Summary
The effect of artificial sweeteners on insulin levels appears to be variable, and the results are inconclusive. It may also depend on the person.
At the moment, there is no evidence in humans of high quality, so do not definitely know their effects on insulin.
Conclusion: sucralose and saccharin can raise insulin levels in humans, but the results are mixed and some studies have found no effects. Acesulfame-K raises insulin in rats, but not available human studies.
Can you use artificial sweeteners if you have diabetes?
Diabetics have an abnormal blood sugar control due to a lack of insulin and / or insulin resistance.
In the short term, artificial sweeteners will not raise your blood sugar levels in the blood, unlike the high sugar intake. They are considered safe for diabetics (14, 18, 19, 20, 21, 22).
However, the health consequences of long-term use are still unknown.
Conclusion :. Artificial sweeteners do not raise levels of blood sugar, and are considered safe alternatives to sugar for diabetics
must avoid artificial sweeteners?
Artificial sweeteners have been declared safe by regulatory agencies in the US and Europe.
However, they also note that allegations of health and safety issues require more long-term research (24).
Although artificial sweeteners may not be "healthy", which are at least significantly "less bad" than refined sugar.
If eaten as part of a balanced diet, then there is no strong evidence that must stop.
However, if you are concerned, then you can use other natural sweeteners in place or simply remove sweeteners altogether.
Source: http://authoritynutrition.com/artificial-sweeteners-blood-sugar-insulin/
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