Artificial sweeteners have become a popular substitute for sugar, but they can cause health problems. Although they add a sweet flavor to your food and drink, they are not as healthy as you might think. They can increase your risk of heart problems, including heart attacks.
Some people switch to artificial sweeteners to consume fewer calories, while others switch to artificial sweeteners to avoid the harmful health effects of sugar. However, the change may not be as good as it seems. The health effects of artificial sweeteners can be deadly, which means it’s not as good an alternative as we believe.
Understanding how artificial sweeteners can increase your risk of heart attack can help you kick the habit. You can also incorporate healthy, natural sweeteners into your foods and drinks. This option can give you a sweet taste without causing any health risks.
Why Artificial Sweeteners Became Popular
Artificial sweeteners became popular because they produced a sweeter taste with fewer calories than sugar. Many foods and drinks contain artificial sweeteners, so you may be consuming them without realizing it. You will often find it in the following products:
- processed foods
- sugary drinks
- snacks labeled low calorie
- low calorie meals
- dairy products
- cereals
- roasts
The experts indicate that artificial sweeteners are found in over 23,000 foods or beverages worldwide. Many people use them in their coffee, tea and other beverages in place of sugar.
A food label usually does not clearly state that it contains these additives, so knowing how to look for them is essential. Food labels may even say they don’t contain added sugars, but that’s because they include undeclared artificial sweeteners. Some of the popular artificial sweeteners are as follows:
- Aspartame: This sweetener is sold under the names NutraSweet or Equal. It is much sweeter than refined sugar, but not much healthier as it carries health risks.
- Acesulfame Potassium – This sweetener is sometimes called Acesulfame K and is used in cooking and baking. You may recognize it by the Sunset or Sweet One brands.
- Sucralose – This sweetener is about 600 times sweeter than table sugar and is used in baking and cooking. The brand name is Splenda, which is commonly used to sweeten beverages.
- Saccharin – Although this sweetener is much sweeter than refined sugar, it is not a healthier option. Brands include Sweet’N Low, Sweet Twin and Necta Sweet.
- Neotame – This sweetener is often used in cooking and baking, so you’ll often find it in processed baked goods. It is sold under the brand name Newtame.
How artificial sweeteners can increase heart attack risk
As cardiovascular disease is the leading cause of death, it is critical not to ignore the risks. The World Health Organization notes an association between drinks containing artificial sweeteners and heart disease.
studies show that artificial sweeteners can increase the risk of heart attack by nearly 9% and stroke by 18%. It can cause problems in many ways making it a serious concern. Some of the ways that risk increases include:
- weight gain
- high pressure
- inflammation
- vascular dysfunction
- altered gut microbes
- high cholesterol
The researchers followed the participants for about nine years to see how the fake sweeteners affected them in the long term. Artificial sweeteners increase the risk of heart attacks, angina, transient ischemic attacks and strokes.
People who regularly consumed these sweeteners were more likely to need an angioplasty procedure than others. This procedure involves widening the blocked or narrowed arteries leading to the heart. Without this procedure, death can occur.
If you are using these sweeteners as a safer alternative to sugar, then reconsider your plan. It is not healthier and does not lessen the harmful effects of sugar. The increased risk of heart attack is not the only health problem, although it is the deadliest.
Other health risks associated with artificial sweeteners
Artificial sweeteners pose more risks than you might think. studies show which can cause intestinal bacteria to invade the cells of the intestinal walls. When this occurs, it can increase the risk of infection and organ failure.
Other research links these additives to obesity, although many people use them to lose weight. It often has the opposite effect, causing weight gain even when you reduce your calorie intake.
Another health risk associated with these sweeteners is dementia. People who drank at least one diet drink every day were three times more likely to develop dementia. Those who drank regular sodas had no increased risk, showing that the artificial sweetener was the different factor.
Artificial sweeteners can also increase your risk of diabetes. They can alter your body’s ability to metabolize glucose, a risk factor for diabetes. And the problem doesn’t end there, as these additives can make you more prone to developing cancer.
Alternatives to artificial sweeteners
With all these health risks associated with artificial sweeteners, it would be better to find healthier alternatives. You don’t have to go back to sugar, as there are so many other beneficial ways to sweeten your foods and drinks.
Add flavor to your water
Instead of consuming juices or soft drinks, you can opt for water flavored with natural fruits. You can add fruit to a pitcher of water and let it sit in the fridge. So when you want a sweet drink, you can choose that over something unhealthy.
You can also add slices of mint or cucumber to the water for flavor. While it might not be sweet, it will still give you something interesting to drink instead of plain water.
Honey
Honey is a natural sweetener packed with antioxidants and digestive enzymes. You can use it to sweeten your foods and drinks, improving your digestive system without increasing your risk of health complications.
It can help your body fight free radicals and alleviate allergies by helping to strengthen your immune system. You will find it easier to fight the local histamines that often trigger allergies if you consume honey regularly.
However, it is important to mention that honey is high in calories. You may want to consider another sweetener option for weight loss.
agave nectar
This nectar comes from the bulb of an agave plant. It is processed into a sweet syrup that offers a naturally healthy sweetener. Agave nectar is thick and best used in baking and beverages. Like artificial sweeteners, agave is not high in calories, so keep that in mind if you want to reduce your calorie intake.
Molasses
Molasses comes from beets and sugar cane. It is a thick sweetener that comes in syrup and can be light or dark in color.
Molasses is a by-product of sugar production, but it contains nutrients and antioxidants that other sweeteners lack. It also doesn’t contribute to high blood pressure like refined sugar. You only need a small amount of molasses to add flavor and sweetness to your food or drink.
monk fruit
Monk fruit originates from China and is over 150 times sweeter than refined sugar. However, it does not have the high amount of calories that sugar implies. You can add monk fruit to your drinks or use it as a sugar substitute in baking or on top of food.
dates
This fruit comes from a palm tree and is dense and sweet. Dates are packed with nutrients, antioxidants and fiber, making them a healthy choice. You can use them in desserts instead of butter, sugar or chocolate as a beneficial alternative. They are high in calories, so keep that in mind if you’re concerned about your intake.
xylitol
This natural sweetener is found in many fruits and vegetables, usually in small amounts. You can also find it in birch or vegetable fibers. Xylitol has fewer calories than refined sugar and does not contribute to raising blood sugar levels. Not only is it healthier than artificial sweeteners, but it can also improve oral health.
stevia
This low-calorie sweetener comes from the leaves of the plant. stevia rebaudiana. It is sweeter than sugar and has a minimum of calories. Stevia is beneficial for sweetening beverages or foods without adding calories.
Research shows that it can help lower blood pressure in people with hypertension without affecting normal blood pressure. Other studies indicate that it may help maintain healthy blood sugar levels, making it a healthy alternative for people with diabetes.
As if that weren’t enough, it’s possible grow it at home easily and always have it at hand.
yacon syrup
This sweetener comes from the yacon plant in South America and contains fructooligosaccharides, like soluble fiber, which feed your body’s good bacteria.
Yacon syrup can also help prevent constipation and has other benefits related to soluble fiber. You can use it to sweeten food and drinks, but don’t overdo it, as it can cause digestive problems.
Final thoughts on artificial sweeteners
Cutting out sugar can benefit your health, but only if you don’t replace it with unhealthy artificial options. The use of harmful additives can increase the risk of a heart attack and just poor health.
Instead of using artificial sweeteners, you can consider other options. There are many natural sweeteners you can use to protect your health while enjoying a sweet treat.
