Tag: diet

Artificial Sweeteners – not so sweet!

Today’s post is about artificial sweeteners.

Alternative sweeteners have had a significant rise in popularity in the past year or 2.

This got me thinking about the different myths that are in circulation about sugar alternatives. There are several and we have all heard of 1 or 2.

Unfortunately, some are driven by marketing companies trying to sell a particular product.

Others started when our grandparents were children and more scientific research had not yet been conducted.

The myth I am going to focus on today is – artificial sweeteners are better for weight loss.

There are so many products on the market that contain artificial sweeteners. The ever-growing use of these products is due to the sweeteners having little or no calories compared to other sugars.

The problem is, no one talks about the side effects of these chemicals. 1 of the sites I used to research this topic listed 7 different artificial sweeteners, many I had not heard of.

I have chosen to focus on 2 that are widely available and known to most people.

First – Aspartame

The discovery of this artificial sweetener in 1965, made it possible to replace sugar with a less caloric product. Mostly listed on ingredient labels as 951, aspartame is up to 200 times sweeter than sugar.

2 widely used, commercially produced forms of aspartame are Equal® or Nutra-Sweet®.

The soft drink industry is quick to point out that the aspartame is a very minor amount that causes no harm in the body. However, that minor amount soon magnifies when you consider the average quantities consumed today. For instance, 1 litre of diet soft drink is an average daily intake for millions of people.

Safety studies have found the metabolism byproducts of aspartame (aspartic acid, phenylalanine, and methanol) to be more harmful to the body than the original substance itself.

For instance, Methanol is first converted in the liver to formaldehyde. While methanol is known to damage the liver, formaldehyde is known to be responsible for the destruction of liver cells.

Methanol found naturally in foods is always accompanied by other compounds which counteracts the dangerous effects of methanol. Aspartame does not contain these.

The recommended maximum intake of methanol is 7.8 mg. per day. However, 1 litre of soft drink containing aspartame actually contains 56 mg. of methanol.

A medical article published in 2021 highlighted that Aspartame consumption can cause mood disorders, mental stress, and depression. Other studies have also found that absorption of aspartame during pregnancy correlates with autism in children.

Second is – Sucralose, also listed as 955

A compound that was originally under consideration as an insecticide became Sucralose. It was invented by accident in 1975 when a laboratory leader at Queen Elizabeth College, London, told an assistant to “test” the chemical, but the assistant misunderstood; he thought that he needed to “taste” it.  After discovering the sweet taste of the compound, the team continued with its scientific work. The research team filed for a patent for ‘Sucralose’ in 1976, and received it in 1984.

The artificial sweetener Splenda®, is a sucralose. It is 600 times sweeter than table sugar; although this can vary from 300 to 1,000 times sweeter, depending on the food application.

This product is advertised as “made from sugar”. It is, via a complicated process that involves five steps that chemically change the structure of the sugar molecule, making it a chlorocarbon.

Chlorocarbons have long been known to cause damage to organs and the reproductive system, which, in turn, causes genetic defects.

The manufacturer has assured the public that sucralose passes through the body unabsorbed. However, it seems that this is not correct. According to Japanese researcher’s, sucralose is absorbed and metabolised into the body by as much as 40%, In particular, the absorbed sucralose has been found to concentrate in the liver, kidneys, and gastrointestinal tract.

Studies of sucralose have shown it actually affects a part of the brain, confusing it, making the brain think it needs more calories. This actually translates to an increase in the consumption of calories and therefore an increase in weight.

 

With this information so readily available, it still amazes me that people will continue to consume products containing these chemicals.

If you’re considering artificial sweeteners to lose weight, try replacing sugary foods and drinks with unsweetened substitutes and slowly cut down on the amount of sugar you use.

 

I think I will look at other sugar alternatives in some future posts.

 

Till the next post,

Live clean n prosper

Sources – www.innvista.com – National Library of Medicine –  Environmental Health Journals –

Tyrosine

Todays post is about Tyrosine, also courtesy of Scott.

We are continuing to look at how diet and supplementation can assist with mental health.

So what is it?

Tyrosine is a nonessential amino acid that is used by the body to produce proteins. The term nonessential means that a person does not need to get it through diet, not that it is unimportant to health. It means that the body can produce it from another amino acid called phenylalanine, which is sourced through diet.

What does tyrosine do?

The body uses it to produce several important neurotransmitters. The following 3 play a vital role in many important functions.

* Dopamine: sometimes thought of as the motivational neurotransmitter, is regarded as being in charge of the 3 M’s, mood, memory and movement. It also helps support feelings of pleasure, reward, and motivation. On top of that it is also a big player in addiction, so it needs to be well balanced. Fortunately the body is very good at doing this. The absence of dopamine may contribute to attention issues, sexual dysfunction and depression.

* Epinephrine: Also known as adrenaline, this chemical plays a critical role in the fight-or-flight response.

* Norepinephrine: Also known as noradrenaline, the body releases this chemical along with epinephrine to increase heart rate and support the fight-or-flight response. It also provides energy by breaking down fat and increasing blood sugar.

Apart from being responsible for the fight or flight response, adrenaline and noradrenaline are also associated with memory retrieval, attention and vigilance.

When the body cannot produce these important neurotransmitters in sufficient quantities, a person may experience concentration issues, mood changes, and difficulty managing stress.

Tyrosine is also involved in the production of thyroid hormones. The thyroid is a small gland in the neck that is responsible for regulating metabolism, heart rate and blood pressure.

So, diet and/or supplementation?

Early research on tyrosine suggests that it may help counteract the effects of stress by supporting neurotransmitter function, attention, and cognition. A 2015 study supports this claim, suggesting that when stress depletes neurotransmitters, tyrosine supplements may improve cognition.

Tyrosine is sometimes prescribed for mood improvement and to help deal with stress, even to help with cognitive performance. However, excess amounts of tyrosine can lead to an imbalance of thyroid hormones leading to hyperthyroidism.

High protein foods tend to be high in amino acids. So a diet containing whole foods rich in phenylalanine usually means that a person can meet their daily tyrosine needs.

Some foods that are rich in phenylalanine, include:

  • soy products, such as soybeans, tofu, and soy milk
  • fish and meat, including chicken, turkey, and pork
  • eggs and dairy products, such as milk and cheese
  • seeds, including pumpkin and sesame seeds
  • beans, such as lima beans

Vegetarians and vegans may need to focus on eating more high protein foods, such as tofu, to ensure that they produce enough tyrosine and other amino acids.

Always see your preferred health professional rather than self-prescribing with Tyrosine supplements.

Till the next post,

Live clean n Prosper

(Sources – National Library of Medicine – Science direct -)

A bit about Depression

Todays post, courtesy of Scott, is about Depression.

September 8 was R U OK day; a day organised to create awareness about mental health issues. So with that in mind, we have decided to share this short overview about depression.

Depression is among the most common of all mental health conditions, and impacts many Australians every day. While we all get sad, feel low or lacking in energy at times, people with depression experience these feelings more intensely and for longer.

What is Depression?

The Webster dictionary states that depression is defined a state of feeling sad: low spirits: or melancholy. More specifically it is a mood disorder that is marked by varying degrees of sadness, despair, and loneliness.

It is typically accompanied by inactivity, loss of concentration, feelings of guilt, social withdrawal, sleep disturbances, and sometimes there may be suicidal tendencies. But in reality it is far more complicated than that. It affects how you feel, think and behave, and there are physical symptoms as well.

Experts have been arguing for years over what causes depression and still there is no consensus.

So, what have I learnt from study, observation and experience?

All of our thoughts and emotions are the culmination of an incredible array of interactions of neurotransmitters. Things like serotonin, dopamine and nor epinephrine just to name a few. All of these chemicals are affected by another multitude of things like our vitamin and mineral intake, genetics, epigenetics and our environment.

This means that the food we eat and the drugs/medications we take can have a measurable physiological effect on our mood. Recently scientists are discovering more about the brain-gut connection and our moods.

Genetics and epigenetics means that our biological family and even where we live can also have an effect on our mood.

What simple things can we do?

The good news is that no matter what is going on now or whom your parents were; good mental health is in your hands.

Making time to talk with a mental health professional is a good start, however there are some additional things that can help. With some simple changes to your daily routine, big improvements can be made. This does not mean that things will get easy or that a good diet is a cure all, but it is a start and every little bit helps.

When it comes to nutrition, things can get a little more complicated and a consultation with a naturopath or nutritionist will be beneficial.

Generally the nutrients we need for good mental health include vitamin B6, tryptophan, zinc, iron and folate. What foods can I get these from you ask and what is tryptophan? That is a whole other subject and will be covered in another post.

For now consider making sure your diet is high in green leafy veg, bright coloured fruit and lean meats. Also, don’t forget to drink water; the recommended amount per person is .03 mls per kilo of body weight. It doesn’t sound like much but when you do the sums, you will be surprised at how much you should be drinking.

We hope this information is helpful,

Till the next post,

 

Live clean n Prosper