Artificial Sweeteners: The Controversy Rages On

By Joseph McCaffrey, MD, FACS

"In a nutshell, she was being poisoned by the aspartame in the diet soda. . . and literally dying a slow, and miserable death ."¹

Comments, case reports and claims like this are sprouting up all over -- especially on the web. The above quote comments on aspartame, but other artificial sweeteners come under fire as well.

Just how scary are artificial sweeteners? Are these compounds actually toxins? Have the guardians of our food supply been bought out by big business?

I hope to add a little clarity to the situation as well as tell you ways to safeguard your own well-being.

First, what chemicals are we talking about and why are people eating them?

The main artificial sweeteners used in the US today are saccharin, aspartame and sucralose. They're sold under the brand names Sweet N' Low, NutraSweet, and Splenda, respectively. You're undoubtedly familiar with the competing pink, blue, and yellow packets.

All of these are artificially produced chemicals. Saccharin is derived from coal tar, aspartame from amino acids, and sucralose from substituting chlorine for oxygen on the sucrose molecule.

If you look around on the web, you'll find horror stories about all these sweeteners.

Commonly, people report physical symptoms they experienced -- restless legs, ringing in the ears, nausea, and hives -- that went away when they eliminated the sweeteners from their diet. Others claim that these sweeteners cause severe chronic diseases such as multiple sclerosis or systemic lupus.

Still others comment on toxic "chemical cousins" of the sweeteners, implying that the same toxicity may apply to the sweetener. For example, sucralose is chemically related to organochlorines, many of which are, in fact, extremely toxic (think dioxin).

On the other hand, the balance of the available science fails to document definite health risks. A well-respected mainstream journal recently published a major review of all available scientific data concerning aspartame and gave it a pass.²

This review concluded: "In summary, there has been extensive investigation of the possibility of neurotoxic effects due to consumption of aspartame. The data from these studies, in general, do not support the hypothesis that aspartame in the human diet will affect neuronal function, learning or behavior."

Yet critics continue to claim aspartame causes neurotoxicity.

This review also looked for evidence of other possible toxicities for aspartame. Their bottom line for all of it was:

"Controlled and thorough scientific studies confirm aspartame's safety and find no credible link between consumption of aspartame at levels found in the human diet and conditions related to the nervous system and behavior, nor any other symptom or illness."

Similarly, other studies haven't clearly proved any ill effects from saccharin or sucralose.

What to make of it all?

One thing I know is that medicine and scientific research aren't perfect. I made recommendations to people 25 years ago that I cringe thinking about now.

I had every good intention -- and I certainly hadn't been bought out. I was giving advice based on the best knowledge available to me then. It was reasonable advice at the time, only it was wrong. Remembering this keeps me from being too dogmatic.

If someone tells me something made him or her sick, I believe them. However, that doesn't mean the same thing will make everyone sick. Nor does it necessarily mean we should ban the substance.

Every year, people die of an allergic reaction to peanuts. Many others have horrible non-fatal reactions. Despite this fact, no one is calling for a ban on the cultivation or sale of peanuts.

Here's my take on artificial sweeteners: I recommend avoiding them, or at least minimizing their use. They are man-made chemicals. There's no need for any of these in our diet. They're called non-nutritive sweeteners for a reason.

The science hasn't (as yet) shown any detrimental effect. But who knows if it's just a matter of time before a problem shows up?

I find the current research somewhat reassuring, but I'm not completely convinced there's no need for concern. The best we can hope for is that we won't react badly and that toxicity won't show up down the road.

Another downside is that by consuming sweetened foods of any sort we develop taste preferences that influence our food choices.

As a country, we definitely eat too much sugar. We have the obesity and the diabetes to prove it. Average annual consumption has gone from 15 lbs in the early 1800's to over 160 lbs (!) today.

Using artificial sweeteners is just another way to try to feed our sweet tooth. It would be best to retrain our taste buds not to prefer sweet.

This is especially important in children. The foods they eat determine their preferences as an adult. They don't need artificial sweeteners. They also don't need all the sugar they're getting. They do need to develop habits that will serve them well as they grow.

Avoid artificial sweeteners. Also avoid foods that have sugar or high fructose corn syrup among the top ingredients.

Diet sodas are a major source of artificial sweeteners. Switch to unsweetened drinks. Why not water? Unsweetened tea or seltzer, maybe with a squeeze of lemon, are other good choices.

If you must have a sweetener, consider the herb stevia. This South American plant has been used as a sweetener for centuries without reported adverse effects.

There's no need to panic about artificial sweeteners, but there's no need to use them either.

References

1. http://www.rumormillnews.com/cgibin/forum.cgi?read=121777
   
2. Burdock, G A et al. Aspartame: A Safety Evaluation Based on Current Use Levels, Regulations, and Toxicological and Epidemiological Studies. Critical Reviews in Toxicology; September , 2007.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness. For more information, click here.]

Cutting Edge Fitness: Get Fit Fast With Uphill Training By Matt Furey

Great NFL running backs like LaDainian Tomlinson, Walter Payton, and Marcus Allen have proven that uphill wind sprints are an unbeatable way to get super fit while building explosive speed.

I began doing them in 1981, during my senior year in high school -- and they made a huge difference. I went from being an unranked, unrated nobody to a state finalist. I beat a man who was the defending state champion, a first-team all-state running back, and the state champion in the 100-meter dash.

And that's not all.

In 1997, before I went to China to compete in the World Shuaijiao Kung Fu championships, I did hill sprints two to three days a week, and I am certain that without them I would not have won the gold medal. They got me into peak condition.

How to do Hill Sprints

If you're already reasonably fit, you can begin to sprint uphill full blast. If you're just getting into shape, run up them at a brisk pace until your body is able to handle a sprint. For those who are totally out of shape, begin by walking uphill. This alone will suffice in the beginning.

A good hill to do sprints on should be about 170-230 feet (50-70 meters) in length. The steeper the better -- but don't worry if you don't have a hill that is long and steep. Search for an incline that will make you pant good and hard.

After you trek to the top of the hill, walk back down to recover. This will give you sufficient time to get physically and mentally ready for the next burst. Do three sprints the first time you train this way. Work up to doing 5-7, two or three times a week.

One last thing: do these sprints on an empty stomach.

[Ed. Note: Martial arts and discipline titan Matthew Furey motivates thousands of people with his politically incorrect fitness, fighting and maximum success instruction. For more information, click here.]

Healthy Recipes: White Chicken Chili : A Metabolic Code Recipe By Laura LaValle, RD, LD

This is a lighter chili recipe that you don't mind eating even in warmer weather. Paired with a salad or raw veggies it makes a satisfying complete meal. It's also a good option for a make-ahead recipe -- something that you can prepare at the beginning of the week and get several meals from.

An excellent source of fiber, vitamin B6, iron, niacin, phosphorus, magnesium, and selenium
A good source of calcium, zinc, and thiamin

Serves 6

Ingredients:*
1 T. grape seed oil
1 medium onion, chopped
3 or 4 green onions, chopped
3 or 4 cloves garlic, minced
3 cups organic chicken broth
2 cans organic beans, drained; i.e., navy, cannellini, etc.
3 cups cooked chicken breasts, chopped into bite-sized pieces, or pre-cooked such as Trader Joe's Cajun Lime Chicken
1 tsp. cumin
¼ tsp. cayenne pepper
1 to 2 tsp. chili powder
Sea salt and pepper, to taste

*Use all organic ingredients for optimal nutrition.

Directions:
Heat oil over medium heat in a Dutch oven or heavy saucepan. Add onion and garlic. Cook 2-3 minutes. Process one cup chicken broth and one can cannellini beans in a blender or food processor until smooth. Add to onion and garlic mixture. Stir in remaining ingredients. Bring to a boil, and turn heat down to medium-low. Simmer 20 to 30 minutes. Top with grated sheep's or goat's milk cheddar cheese. Makes six servings.

Recipe adapted from healthycooking.suite101.com/article.cfm/white_chicken_chili

Recipe Nutrient Analysis: 292 calories, 7 g total fat, 1 g saturated fat, 1 g monounsaturated fat, 2 g polyunsaturated fat, 6 mg cholesterol, 25 g carbohydrate, 9 g fiber, 1g sugar, 32 g protein, 85 IU vitamin A, .2 mg thiamin, .1 mg riboflavin, 10 mg niacin, .7 mg pantothenic acid, .5 mg vitamin B6, .24 mcg vitamin B12, 4 mg vitamin C, 13 mcg folate, 115 mg calcium, 335 mg phosphorus, 268 mg sodium, 90 mg magnesium, 577 mg potassium, 4 mg iron, 20 mcg selenium, 2 mg zinc

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 05-13-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/