Sugar Substitutes: Natural & Synthetic

sugar-sweetner-400x400Sugar substitutes can be in either natural or synthetic form.  All sugar can add to the body’s toxic load, so moderation and  product knowledge is key to minimizing your risks.

Here is a list of some of the most common synthetic sugar substitutes:

Acesulfame Potassium is used in soft drinks, gelatins, and chewing gum.  This sugar substitute “might” be linked to cancer and requires further testing.

Aspartame, Equal, & NutraSweet are synthetic sugar substitutes and are used in drinks, gum, yogurt, and baked goods.  Aspartame has been accused of causing everything from weight gain to cancer.

Neotame is used in drinks, dairy products, frozen desserts, and fruit juices. This artificial sweetener is between 7,000 and 13,000 times sweeter than table sugar and is produced by the same company that makes aspartame.

Saccharin is a synthetic sugar substitute used in Sweet’N Low and is found in many drinks, canned goods, and candy.  Studies in the early 1970s found a link between consuming Saccharin and bladder cancer, prompting in 1981 that all foods containing it must contain a warning label.

Rebiana is used in many diet drinks,  and yogurt. Derived from the stevia plant, rebiana is deemed the natural alternative to artificial sweeteners. It has been linked to DNA damage and requires further testing.

High-fructose corn syrup used in thousands of processed foods including soft drinks, baked goods and cereals.  This sweetener contains the sugars fructose and glucose from processed corn syrup.

Sugar substitutes trick your body into gaining weight by turning off your body’s appetite control system and fooling your bodies metabolism.

Sugar and sugar substitutes brake down in your liver like alcohol, and produces many of the side effects of chronic alcohol use.

Two sugar substitutes that are from the plant kingdom are:  Stevia, a highly sweet herb derived from the leaf of the South American stevia plant and cane sugar.  Both of these sugar substitutes are safe in their natural form and can be used to sweeten most foods.

Natural sweeteners such as honey and agave syrup may seem like a healthier choice, but they’re loaded with fructose and many products that use these sweeteners are highly processed.

The ingredients found in artificial sweeteners can cause inflammation, hormonal imbalances, and chronic disease such as diabetes, heart disease and cancer.

Be informed of the different types of sugar substitutes, and use all sugars, natural and synthetic in moderation.  Understanding that sugar is found in most processed foods in several different forms, so try to incorporate more unprocessed foods, fruits, and veggies, and you will be on your way to a healthier diet.

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Sugar: How Much Is Too Much?

sugar-addictionSugar addiction is on the rise in Canada and our bodies are not equipped to handle the large quantity and quality of sugar that we currently ingest. Sugars that occur naturally in foods like fruits and vegetables are fine and our bodies are able to process these types of sugars: however, it’s the added sugars such as regular table sugar and high fructose corn syrup that are putting our health at risk.

The World Health Organization has recently announced that it is halving its recommended sugar intake for adults, from the original 10 percent of total daily calories to 5 percent: that’s about 6 teaspoons per day.

With sugars hidden in many food products, is it any wonder that we have become addicted to sugar?

How do you know if you are becoming addicted to sugar….

If you eat refined sugar every day (table sugar, candies, baked goods, sugary drinks)

If you can’t go one day without eating food or drink containing sugar

If you eat something sweet after every meal

If you find it difficult to have sweets in your home and not eat them

If you get fatigued or irritable if you go several hours without eating

If these statements sound like you, you need to become pro-active in curbing your sugar cravings.  Here are some tips you can use the next time you have a sugar craving.

Combine foods – Try dipping a banana in chocolate or combining mix nuts with dried fruit and chocolate chips.

Grab some gum – Research has shown that chewing gum can reduce sugar cravings

Keep fruit handy – Make sure that your fruit is ready to go, such as cut up in a container for when sugar cravings hit

Skip artificial sweeteners – Artificial sweeteners don’t lessen cravings for sugar, they actually increase your cravings because artificial sweeteners are so sweet, that a piece of fruit or naturally sweet foods start to taste less sweet and not as satisfying.

Drink water – Drinking water is essential for good health. If plain water is boring, try infusing your water with cucumber and ginger, for oranges and limes.

Can’t wait –  If you must have “sweet,” go with something that’s naturally sweet, such as dried fruit or 100% fruit juice.

Wait out the craving – If you can wait it out for 10 minutes… the craving will usually pass. One of the best distraction is to go for a 10 minute walk outside in the fresh air.

Acupuncture – Acupuncture has shown to have beneficial effects on cravings by having the body release its own naturally occurring neuro-chemicals into the bloodstream. The needles used in acupuncture are applied at particular points to stimulates blood and energy flow.

As always, “everything in moderation”… Variety and moderation are the key to a healthy lifestyle!

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Side Effects of Diet Soda

Soda-GlassesIf you think that drinking a diet soda is a healthier alternative than a regular soda…. think again.   Drinking just 2 glasses of diet soda a day can have negative effects to your health.

Kidney Problems/Damage

There are many studies that show the negative effects of drinking diet sodas.

In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that diet soda is associated with a an increased risk for kidney decline.

A 2009 Nurses’ Health Study of 3,256 women found a 30% drop in level of kidney function for participants who drank 2 or more  diet sodas a day.

Since kidney decline was not associated with sugar-sweetened sodas, researchers suspect that the diet sweeteners are responsible, and that they may scar kidney tissue over time; but more research still needs to be done.

Messed-Up Metabolism & Weight Gain

The intense flavor, or the “sweet” taste of a diet soda, can dull our taste to naturally sweet foods such as fruit, which then makes these foods less appealing. Artificial sweeteners trigger insulin, the same as real sugar, and sends your body into fat storage mode which can lead to weight gain.

Consuming sugary or sweet tasting diet soda or foods on a regular basis will force you to overeat because your body is being tricked into thinking it’s eating sugar, and you will crave more.

No Nutritional Value

Many people drink diet soda because there are no calories….however, there is also no nutritional value.  Try to substitute water, which is essential for maintaining a well run body.

If it’s the sweetness that you craze, try infusing your water with fruit, cucumber and ginger, or try making your favourite tea, and adding a small amount of honey. If it’s the “fizziness” and carbonation that you crave, try sparkling water.

Tooth Enamel Damage

All diet soda’s contain some type of ingredient to promote carbonation.  Phosphoric acid and citric acid are found in many diet sodas to preserve carbonation: both of these ingredients weaken and destroys tooth enamel over time.

As with most things in life, moderation is the key. Remember, one of the easiest and least expensive health tools is to simply drink water  throughout your day. This will hydrate your body, make your organs work more efficiently and help to regulate your cravings.

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Knee Exercises: Straight Leg Raise

Physio exercises to help improve range of movement at the knee and strengthen the quads.

This video is presented by qualified Chartered Physiotherapists Steph Davies and Louise Aylwin at www.physioexerciselibrary.com

For more information about knee exercises, please contact our physiotherapists Nicole Logan or Shadie Fleifel.

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