Eat + Enjoy + Restore
Did you know that there are several types of Vitamin K? Vitamin K2 in particular remains relatively unknown to the majority, yet, this potent nutrient plays a crucial role in various aspects of our health. It might as well serve as the connection between our […]
Artificial sweeteners have been a hot topic in the health and wellness industry for many years. While some people swear by them as a way to cut back on sugar and calories, others are concerned about their potential impact on gut health. However, recent research […]
Do you have a sweet tooth? With the rise of health consciousness and concerns surrounding high sugar intake and “empty calories”, the consumption of sugar-free foods has become increasingly popular over the years. Artificial sweeteners are frequently consumed as sugar substitutes and have become a staple in many households. While they’re considered safe and well-tolerated, their effects on glucose intolerance and alterations in the composition of the intestinal microbiota are still a topic of debate. If you’re one of the people who regularly consume artificial sweeteners and are wondering what impact they have on your gut health, keep reading and let’s delve into the science behind it!
Artificial sweeteners are synthetic sugar substitutes that are designed to provide sweetness to food and beverages without the added calories of sugar. They can be used in a wide range of products labeled sugar-free, including sodas, baked goods, and candies. Additionally, they are typically hundreds of times sweeter than sugar so a small amount goes a long way to sweeten foods and beverages.[1]
Six artificial sweeteners are approved as food additives by the US Food and Drug Administration (FDA): saccharin, aspartame, acesulfame potassium (acesulfame-K, or Ace-K), sucralose, neotame, and advantame.[2]
The use of artificial sweeteners is prevalent in various food processes and their impact on gut health is more complicated than previously thought. Despite the fact that artificial sweeteners are not metabolized in the same way as natural sugars, they still interact with the gut. Recent studies have shown that certain artificial sweeteners can alter the composition of the gut microbiota, which is the community of microorganisms that live in the digestive system and play a key role in many aspects of health.[3]
Both animals and humans exhibited changes in metabolic pathways related to glucose tolerance and dysbiosis following the consumption of saccharin.[3] Dysbiosis is a condition in which the balance of beneficial bacteria in the gut is disrupted, and it has been linked to a range of health problems, including mood disorders, inflammation, digestive issues, and a weakened immune system.
One particular study of 120 individuals has shown that the consumption of two of the artificial sweeteners, saccharin and sucralose, significantly impacted glucose tolerance in healthy adults.[4] The researchers found that the groups that consumed saccharin and sucralose had larger spikes in blood sugar levels during glucose tolerance tests, suggesting that these sweeteners may cause the body to have trouble absorbing sugar.[4] The other sweeteners, aspartame and stevia, did not show significant differences in blood sugar levels compared to the control group.[4]
Polyols are another type of sweetener that can cause gas in the colon, especially in people with inflammatory bowel disease.[3]
Some sugar substitutes might also cause digestive distress and other side effects such as dizziness, headaches and diarrhea, if consumed in large quantities.
In conclusion, artificial sweeteners have become a popular alternative to sugar due to health concerns surrounding high sugar intake. However, their effects on gut health are still a topic of debate. While they are generally considered safe, recent studies have shown that certain artificial sweeteners can alter the composition of the gut microbiota and lead to dysbiosis, which is linked to a range of health problems. Additionally, some artificial sweeteners have been found to impact glucose tolerance in healthy adults. Therefore, it’s important to be mindful of the potential effects of artificial sweeteners on gut health and to choose them wisely!
Be on the lookout for my next blog post, where I will be discussing some artificial sweeteners that can actually BENEFIT our gut health! Also, if you want extra support and accountability on your wellness journey, click here to join my FREE Facebook Support Group!
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Did you know that the number of people with food allergies in America has doubled each decade? Food allergies and sensitivities have become a growing concern in recent years. In fact, it’s safe to say that it’s a rising, global epidemic. According to the latest […]
Have you ever wondered how the foods you eat affect your health? Well, you’re not alone! In fact, a 2018 Food & Health Survey found that many Americans are deeply concerned about the impact of their food on their overall health. With 20% of respondents […]
Have you ever noticed that it’s hard to say no to junk food when you’re tired? Or think about how much easier it is to choose healthy foods when you’re well rested. Understanding the links between sleep and nutrition opens up possibilities for improving both to eat better, improve sleep, and live a healthier life overall!
In today’s blog post, we’ll dive deep into the foods that improve sleep, micronutrients linked to better sleep, and how sleep can have a huge impact on your weight and hormones. Read on to learn!
As a general rule, a balanced diet rich in vegetables and fruits can supply the needed daily intake of vitamins and nutrients, aiding in improved sleep and supporting a healthy weight. However, there are certain macronutrients and nutrients in general that can help or hurt your quality of sleep.
Protein is a macronutrient that helps you stay fuller for longer and more satisfied after your meals. Protein-rich diets (for example, fish, lean meat, nuts, and seeds) have been associated with increased sleep length and quality. The NHANES 2007-2008 found that people who slept less than 7 hours per night consumed less protein overall.[1] Additionally, lower protein intake and increased carbohydrate intake led to less than 6 hours of sleep in a study of 410 young adult women compared to normal-sleeping participants.[2]
Diets high in fiber are also linked to better sleep. The 2007–2008 NHANES found that over 12,000 people who slept well had the most fiber in their diets, while those who slept 5–6 hours or more than 9 hours had a low fiber intake.[1] People who slept less than 5 hours a night had the least amount of fiber in their diets.[1] So, how much fiber is enough? The daily fiber requirements for women are 25g, while males need 38g per day. Around 25 grams of fiber can be obtained from four servings of whole grains or five to six servings of produce.
Researchers have found mixed results about how carbohydrates affect sleep.[3] Some carbohydrate-rich foods, such as whole grains and fruit, seem to help people sleep well. People who eat more whole grains are also less likely to have insomnia, according to research.[3] However, consumption of sugar and refined grains have been associated with insomnia.[3]
Check out this blog post to learn how to stay satisfied after meals!
According to research, there is a link between vitamin and mineral deficiencies and sleep disturbances. A deficiency in vitamin B1, for example, might cause sleep problems.[3] Furthermore, sleep disorders are common in elderly people who are deficient in magnesium.[3]
There is more and more evidence that suggests vitamin D helps regulate sleep. More specifically, a deficiency in vitamin D can increase the risk of sleep disorders and is linked to trouble sleeping, shorter sleep duration, and waking up at night in both children and adults.[4]
According to a study, foods that are high in melatonin, tryptophan, and phytonutrients (phenolic acids and flavonoids) seem to help individuals sleep better.[5] Melatonin and tryptophan are thought to help regulate the sleep cycle, while phytonutrients can improve communication between cells and reduce inflammation.[5]
It’s important to run blood tests to be able to see what’s going on in your body and address any micronutrient deficiencies that you may have. That’s why I use Spectracell micronutrient testing with my private clients (optional service). This test looks at how all of the key micronutrients and antioxidants work together so that we can create an individualized plan together! You can apply to work with me privately here!
Sleep deprivation typically results in hormone abnormalities that have a negative impact on our health. Studies have found a strong link between ghrelin (the hunger hormone) activity and the amount of hours of sleep. Simply put, when you don’t get enough sleep, your levels of leptin (the fullness hormone) decrease while your levels of ghrelin increase (so you’ll be more hungry and less satisfied).[6,7] Melatonin is also an important hormone produced by the body and plays a fundamental role in getting quality sleep.
Given the hormonal imbalance, it’s not surprising that when we don’t get enough sleep, we eat more and consume more calories in general! A meta-analysis showed that sleep-deprived individuals consumed over 400 more calories per day than people who had enough sleep.[8] Sleep-deprived individuals also ate more fat and less protein and were more prone to food cravings.[8] Furthermore, a study of Japanese workers found that workers who slept less than six hours a night were more likely to eat out, have irregular meal patterns, and snack than those who slept over six hours.[9]
Bottom line: Nutrition plays a HUGE role in sleep and there are many ways you can improve your diet and therefore, improve your quality of sleep! This may look like adding more fruits and veggies to your diet, increasing protein and fiber intake, consuming complex carbs vs refined carbs, and checking with your doctor to see if you have any nutrient deficiencies!
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