Can Artificial Sweeteners Make You Gain Weight?

By: Katherine Loukianoff

A recent study, published in the February 2008 issue on Behavioral Neuroscience of the Journal of American Psychological Association, suggested that eating artificial sweeteners could actually cause gain weight. The study was based at the Ingestive Behavior Research Center at Purdue University, conducted on adult male laboratory rats. One group was provided yogurt that was naturally sweetened with glucose, and the second group was fed yogurt that was sweetened with the zero-calorie saccharin.

Statistically significant results showed that the rats fed the saccharin sweetened yogurt consumed more calories, gained more weight and body fat, and did not cut back on their calorie consumption over a longer period of time compared to the group fed the yogurt naturally sweetened. The authors also measured the core body temperature to see the effects the sweeteners had on the body. Normally when an animal is getting ready to eat there is a “metabolic engine” that is getting ready, and raises the core body temperature. The authors stated the group fed the artificial sweeteners did not experience as much increase of body temperature as those fed the naturally sweetened yogurt.

The authors of this study suggest that when animals eat something with a sweet taste there is anticipation for higher calorie content food. Artificial sweeteners provide that sweet taste; however, the sweeteners are lacking in the calories. They suggest that this can cause an energy imbalance because the animal may increase food intake or decrease the amount of energy being expended. The researchers expect that other sweeteners besides saccharin would produce similar results. Authors also suggested increase weight and body fat from artificial sweetener use could be contributing to the increased obesity in America. Although many health professionals may be hesitant to believe this study because of various studies that show some weight gain, and others that show weight loss with artificial sweeteners, there have been more studies that show people who consume the artificially sweetened diet beverages are at increased risk for obesity and metabolic syndrome.

What does this all mean for us? Well the studies were conducted on rats, and although the researchers suggest there would be similar results in humans there isn’t a lot of data to support this. Decreasing the artificial sweeteners that we use would not hurt us at all. Although artificial sweeteners are considered to be safe, it really is not known if there are any long-term affects that many artificial sweeteners may have on our bodies. This study may be one of them, with the side effect of causing increased calorie consumption. Many use these in place of high calorie natural sweeteners, so cutting them out entirely may be difficult. The next time you are at the coffee shop reaching for some type of sweetener for your beverage it is up to you to decide what you want to sweeten with.

To read the abstract of this study, go to:
http://psycnet.apa.org/index.cfm?fa=search.displayRecord&uid=2008-01943-017

Assessing Benefits vs. Risks of Detox Diets

By: Katherine Loukianoff

Detoxifying is defined as “removing a harmful substance (as a poison or toxin) or the effect of such”. Detox diets have been around since the 1970s, and may have different meaning to each person. One typical idea of a detox diet is that eating certain foods or drinks or even the possible elimination of items from your diet to decrease the “toxins” that are stored in your body. Toxins are thought by some to cause inflammation and disease. In the May 2008 issue of Today’s Dietitian a review of the benefits vs. risks of detox diets was evaluated.

There are countless different types of detox diets. A case where the body would need to be detoxified would be if there were exposures to radioactivity, heavy metals, or poisons, not typically because of foods. However, some people are referring to “toxins” caused by environmental factors such as pesticides, air pollution, or from preservatives that are added to foods today. Massage therapists are known for recommending that clients drink plenty of water after a session because of substances that are stored in cells being released into the bloodstream from the massage. Detox diet can be thought of in this way as well, where nonnutritive substances in our body will be released, and pass through the body.

The author reminds us of the very limited research regarding detox diets, and that there are no published studies. There is some research regarding fasting, and the possible benefits that have been shown for people with chronic conditions, or breaking addictive habits. Detox diets are not particularly good for weight loss. It may be beneficial to jump start a weight loss plan and break habits, but should not be used long-term.

Those who are diabetic have low blood sugars, eating disorders, growing children, teens, pregnant women, and older adults should avoid detox diets. Also people on medications or have medical conditions shouldn’t jump into a detox diet with out consulting a health professional first. A short-term detox diet would best used by a healthy individual as a method of rejuvenation, and not as a method to handle a weight problem or for disease prevention.

Some side effects of detox diets can include decreased concentration, irritability, headaches, runny noses, allergy type reactions, diarrhea, and even more serious life-threatening electrolyte imbalances. Many claim the symptoms are due to the toxins moving out of the body.

Whether or not detox diets are effective remains unknown. The appeal of the detox diets is probably to do with ridding our bodies of stuff that should not be there, helping become clean from the inside out. Eating a healthy diet that is balanced with variety and moderation is still the best way to stay healthy. Some simple ways to eat better, and possibly reduce the “toxins” with out following a detox diet include eating less saturated fat, less sodium, less simple sugars, and eating more plant-based foods.

To read this article, go to:
http://www.todaysdietitian.com/newarchives/tdmay2008pg34.shtml

Egg Consumption To egg or not to egg! That is the question.

Over the years, studies have shown that eating too many eggs in a week may cause heart disease. An added benefit of cutting back on the number of eggs you eat is that your blood cholesterol levels may be lower as a result.

Although a good many studies agree that eating one or less eggs a week is good for you if you are healthy, wouldn’t you know, that it be “too good to be true”? Why? Because eggs are rich in cholesterol, and cholesterol has been found to clog arteries and increase the chances of heart failure and stroke in some people.

You may hear that one study says this and one study says “no, that’s not true, but this is”, and another says “but have you thought about this,”—which is even more different. The point is that the best thing to do, when deciding if you should eat eggs or not, is to use moderation and follow an otherwise heart-healthy diet.

But since that might not be the easiest thing to do, try to eat with “your heart in mind” as often as possible. For instance, you could cut back on how many eggs you eat—one or less a week--especially, if you happen to be a male, which was the target group.

So what does any of this mean for you? Some people love eggs and eat them every day. Get your blood cholesterol checked to see how you’re reacting to the eggs! If your cholesterol is high, it might be a good time to start cutting down. If your cholesterol is a healthy low, discuss your egg intake with your doctor and make sure you’re also eating healthy fats, lots of fruits and vegetables, lean proteins and whole grains. And, of course, regular exercise.


To read the abstracts of the studies, go to;
http://www.ncbi.nlm.nih.gov/pubmed/18195171?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum
or
http://jama.ama-assn.org/cgi/content/abstract/281/15/1387

Adolescent Eating Habits

Most of us didn’t get through school without taking at least one “Health” class in which we learned about the Food Pyramid and how it was made up of the Five Food Groups. We could also name them, and perhaps some of us still can.

Today, the lack of eating among TV and movie starlets is more than obvious. Sadly, it seems, the race is on to see who can be the thinnest and most skeletal looking. But in the end, the true outcome of the physical results is of no real concern except to the individual involved. Unfortunately, this has now become the norm in some circles in the “real world”, enough so that adolescents use peer pressure and Hollywood to compare their self-worth with the way they look.

Aside from the belief that too much time is spent on thinking “thin is in”, an added concern is just how much “good” food are they eating? It’s hard enough to be a teen without having to worry that you can’t eat ‘fun’ foods in moderation.

Luckily, as a new push toward helping grade school children and adolescents re-learn how to eat healthy, the President has asked the schools to focus on changing their menus and incorporate physical activity into the daily class schedules. He’s also given “physical activity” a boost when he’s photographed running in the park or down the street.

So what does that mean for you? Watch how your teens eat. Often the growth of an eating disorder goes unnoticed until it’s too late. Make sure that mealtime is a time that family does together. Not only is this an important time for family bonding, but if you don’t eat meals with your kids, you can’t see when there’s a problem developing. Warning signs are that your child plays more with her/his food than actually eats it, or says she/he isn’t hungry a lot. Another would be noticing she/he is starting to lose weight. Some eating disorders do not result in weight loss, however, which we’ll save for another blog.

To read the abstract of this study, go to; http://www.ucl.ac.uk/hbrc/diet/AFHQreliabilityandvalidity.pdf
To learn more about adolescent eating behaviors, go to; http://www.epi.umn.edu/let/pubs/img/adol_ch2.pdf