I don't know if many of you saw the BBC2 documentary 'Trust Me, I'm a Doctor' last night (8pm on BBC2), but I found it an interesting programme, and was particularly concerned by the results that they showed with regard to the effects of artificial sweeteners. If you haven't seen it, and would like to see a link to that study, there is one here:
My husband has decided to stop having artificial sweeteners in his drinks as a result of watching that programme, and hearing the results of their experiment.
Just wanted to bring people's attention to this, if they've not seen it.
They did suggest that Stevia was ok as an alternative, as it's plant-based and didn't have the same effect on the body.
I'm glad that I don't take any sugar or alternatives in my hot drinks, as I can tolerate the taste well - I used to have 2 large spoonfuls of sugar in all hot drinks a few years ago, but I weaned myself off it, and now if I ever pick up a sugared drink by mistake, I really don't like the taste of it - so it shows how our taste-buds can adapt.
I'm interested to see how my husband gets on, now he's stopping the artificial sweeteners.
Update posted on 5th February 2016: I'm pleased to say that my husband has coped well with stopping the artificial sweeteners in his coffee, and so he did manage it well.
I wonder if anyone else is making any changes like that?
Lowcal
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Sounds interesting, I shall watch it this evening in iPlayer. I have avoided artificial sweeteners for years, even after giving up natural sugars recently.
Once you stop having sweeteners, the taste seems much stronger and quite unpleasant, so hopefully your hubby will be successful.
I am still a bit unsure about Stevia, am avoiding it for the time being.
I think you'll enjoy the programme when you watch it tonight, it covered a few different areas, including fasting overnight and lengthening that 'fasting window' - that was interesting too. It's already influenced me today, as I pledged on Dave1961's 'daily challenge' that I'm not going to snack after 8pm tonight.
We do have some Stevia sweeteners at home as well, which my husband tried once, but he didn't like the taste of them, so he reverted to the original ones he was using before - but now he's decided to literally go 'cold turkey' and just not have any sweetener at all - he said his coffee this morning didn't taste too bad, so I think that's a good start!
I make all my cakes now without using any sugar or alternative sweeteners at all - just dried fruits, almond flours, seeds etc. I also toyed with adding Stevia to those, but find it's just not necessary to have any added sweetener. I think this is really good!
I wonder whether a tiny bit of extra milk (if he takes milk of course!) might help in coffee? I may sound crazy but I'm thinking lactose...I can actually notice a slight taste of sweetness in my tea if someone makes me a cuppa and puts too much milk in it, as I like my tea strong and never have taken sugar in it. Just an idea.
He's actually having a cup of coffee with me just now, and I asked him how it tastes, and he said "It's alright, I think I've finally cracked it!" - so I think he's feeling quite positive about the taste already - and it's only been a day.
Thanks for that suggestion though, as I'm sure it will help someone who might be trying to cut out using sweeteners and/or sugars.
Your suggestion sounds like a very good idea, and many thanks for suggesting it!
Oh my, both cakes sound lovely. I am copying that to my recipe folder for special occasions!
I will try the extended fasting window next week, starting Monday. Going to trial it for a whole week and see how it affects my weight loss and energy levels.
Yes, they do. I've posted 2 cake recipes above in response to LotToLose, - I think Ruth's version is healthier than mine, but I have to say that I really like my own too.
I hope you enjoy watching it. Yes, I would imagine it does include the artificial sweeteners in diet drinks, as they are the same substances.
Great that you drink your tea with no sugar.
Hope you're enjoying your week.
Lowcal
Hi Lowcal - thanks for posting about this. We watched a bit of the program last night and saw the results of the artificial sweetener test, and it was concerning.
It's so difficult though to avoid it - I would love to be able to buy things without either added sugar or artificial sweetener, but they just don't seem to exist sometimes. It seems they take one out and just replace with the other (baked beans and squash being a case in point !) Can we not do without either - do things really taste that bad without !!!
Yes, it is a bit of a minefield to try to avoid these things - I no longer use those bought 'stir-fry sauces', because I realise how much sugar is in them - and it's relatively easy to make your own.
Lucca, was it you who had your own recipe for making baked beans? I meant to ask you this before, as I would love to see that recipe if you have it - I would much prefer to make my own baked beans and ensure they are not loaded with sugar and excess salt etc, than rely on the tinned varieties. I know it might take more time initially - but I could freeze portions, and they would then be very economical in terms of time and peace of mind that they were healthier.
Yes, I've always used the tinned ones (although I guess you could use dried if you soak them - but that's too much faf for me !).
Meant to say the recipe actually says 400g tin of beans - so don't use 400g drained weight or you might not have enough sauce !
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I do something like this but with some spices, a tiny bit of cinnamon and cloves, and butter beans, more like giant baked beans. I puree the sauce before adding the butter beans. Cooking the onions slowly at the beginning helps to create sweetness. To be honest I only developed the recipe because I didn't have any baked beans one day and really wanted some. So I 'interpreted' the ingredients list on an empty tin in the recycling
You and Lucca are both extremely creative chefs in the kitchen. I love that you experiment with ingredients and achieve such great resulting recipes. Delicious! I'll be trying both Lucca's and your version of the baked beans, hopefully soon!
Hi Lowcal, I don't do artificial sweeteners- they play havoc with my guts and what's more if I want a sweet taste I want the real thing! That's one point I fall out with Slimming World on, they have lots of sweet recipes using artificial sweeteners.
Oh and for those of us with dogs- don't let xylitol into your house, apparently it is lethal for dogs...
Thanks for responding - interesting that you found that artificial sweeteners actually 'play havoc' with your guts - that doesn't sound good at all...! Good job you're avoiding them.
Interesting to hear that Xylitol is apparently lethal for dogs - I did buy some of that once, but only used it once. I'm wondering what impact that has on humans, if it's lethal for dogs - but I know that dogs can't eat the same chocolate that humans eat either, and we cope ok with chocolate don't we... Interesting!
Like you, I am happy to stick to natural foods wherever I can - like you say, having a sweet taste and enjoying the real thing is a wonderful thing.
Readers might want to try growing stevia as a plant and using the natural leaf rather than the processed form of it. You can use it all summer and then simply dry some leaf for winter.
I took a couple of plants into my last school staffroom. surprisingly some colleagues found it too sweet!!
What a good idea to grow your own Stevia plant! I love having fresh herbs like coriander and mint, so easy to just snip some off - so I could imagine it would be similarly fun to have a Stevia plant. Can you get seeds for the plants, or do you buy them as young plants, and then look after them?
Hi bo-Henry, maybe the staff did not realise that you need only 1/3 of the quantity for the same sweetness of sugar. I can just imagine how yuk it must have been if they put two full teaspoons in their tea 😝😝😝😝😝
I'm not sure whether I'll get one, as I am not missing sugary tastes that much really - but I think it's good to know that people can grow their own if they want to try that option.
So, they decided that saccharin is bad (raises blood sugar levels due to the action of people's intestinal bacteria), aspartame probably is too, but stevia isn't. Of course, the sweetener they didn't cover was sucralose/Splenda, which is the one I've been using. Typical!! ☺
The info has been out there for a long time, though those tests were done on mice.
Pity they didn't cover your sweetener type as well - personally I've always felt a bit cautious of artificial sweeteners, and I felt concerned that my husband used them, so I'm really glad that the BBC documentary team did the experiment on people, because it has persuaded my husband to give them up.
I found it interesting that Rainshine commented that she feels that her stomach gets upset by taking them, hence she avoids them, and my husband has also experienced feeling bloated for 'no apparent reason' - so I'm curious to know if his occasional feelings of bloating will reduce now that he is no longer going to be taking the artificial sweeteners.
Thank you, I am going to take the time to watch this when the masses are in bed and I have peace - lol! There seem to be varying schools of thought on artificial sweeteners, I have a vague memory of either reading or watching a video where people condemned stevia too. At the time I was looking into Xylitol as it is derived from birch, I believe. I'll try to rack my brains and remember where I saw it...if I do remember, I'll come back again on this!
Yes, please do come back again on this, if you remember the comments about the Stevia. I had heard that Xylitol was considered quite healthy, but Rainshine mentioned it is lethal for dogs - but of course dogs can't tolerate 'human chocolate' either, so I don't really know!
I know I like to avoid most of them if I can.
Hope you enjoy watching the programme when you get chance later.
Will do, probably will have a proper think about it when the house is quiet. I know I was looking into Xylitol because it was supposed to be more beneficial for teeth and my son has a sweet tooth. I used to bake buns and biscuits with it rather than sugar, although honestly, if it's a processed food, which it obviously is, it probably can't be all that good for us anyway. I know they put it in some chewing gums, it's something to do with plaque(?) not being able to metabolize it like they can sugar, I THINK, although my memory is hazy as this was a few years ago, so please don't quote me til I check lol. I'm really struggling to dig it out of the old memory bank - I think said bank might have been robbed at gunpoint or something!
I can't remember where I saw that video, the more I think, the more I'm sure it was a video I saw on you tube. Gosh I wish I'd bookmarked it! I did find this text to do with Xylitol, but it's purely backing up the bit I remembered about it being kinder to teeth rather than any effects it might have on the whole body. I think the safer way forward is to just try to avoid or certainly limit consumption of this type of thing, as you have already mentioned!
"Xylitol works in 3 major ways. Its strong chemical molecular structure so cavity and plaque forming oral bacteria such as streptococcus mutans can not feed on it.
The second way xylitol works is by raising the oral pH to more alkaline. When the streptococcus mutans bacteria are fed by sugar, they produce acids (lower the pH below 7) that slowly but surely weaken the protective tooth enamel. Once pockets of the enamel are gone, cavities begin to form. Since these bacteria can not use xylitol, they decrease and the oral pH stays higher (above 7 is more alkaline). Instead of being destroyed in an acid pH, the tooth enamel in an alkaline pH tend to form, this is why xylitol helps to remineralize tooth enamel.
The third way that xylitol works is by stimulating saliva flow. Saliva is the mouth's natural defense against invaders like 6 carbon sugars but when too much sugar is ingested too often, the saliva can not defend the teeth because of the acid pH created by sugar usage. Again, saliva containing xylitol is an effective substance to decrease bad bacteria and promote the growth of tooth enamel."
There is so much information out there (and some of it is provided by people who profit from the promotion of supposed health benefits to increase sales) that I find it difficult to know WHAT to believe any more!
Thanks for sharing that, I agree that there is lots of information out there, and it's good to be aware of the potential promotion behind it. There may be huge vested interests.
They refused to license stevia for many years, due to concerns about it causing low fertility, low blood pressure and IBS. Rural people in Latin America have used the plant for decades as a contraceptive.
Truvia and similar are heavily-refined extracts of the stevia plant, and have been given the OK by health authorities. But they also licensed saccarin, aspartame and sucralose, so who knows?!
Especially when you read all about aspartame, Monsanto and Donald Rumsfeld, the number of times the sweetener was rejected, and the dodgy ways that it finally got licensed!
Thanks so much for posting the links (above and this one too) - I am going to have a good look at them over the weekend. Not read them yet, but I will definitely do so, as I like to learn more. Thank you!
I've read through the links you gave (above and this one), and I am really glad I don't drink Diet coke anymore, and that I avoid artificial sweetener.
A pleasure. I have to admit that I do put the odd sucralose tab in coffee or blender lemonade if I desperately need a sweet kick, but I try and avoid the others - and I try desperately to keep away from sugar these days.
I guess it's like everything: what's important is moderation. I know some folks who drink a couple of large bottles of fizzy pop every day, either sugared or the diet version with aspartame. I think they're crazy, but: yeah, well, that's just, like, my opinion, man....
I'm the opposite, and on meds for it. I used stevia and my BP was swinging up and down like crazy. the GP requested that I stop using it, just in case. He said it was better to try and keep a steady 120/80 or whatever rather than have unexpected peaks and troughs.
Both programs have been very interesting. Good luck to your husband on giving up the sweeteners. I gave up sugar some years ago, didn't find it easy, and it took several goes but it was a change I'm very pleased to have managed.
I did try xylitol in cooking for a while, but wasn't happy about it, so, like you, now use things like ground almonds instead. Coconut flour also gives an interesting alternative taste for baking.
Hope you have a good week. It's snowing here, so we're thinking of doing some bulk soup cooking.
Great to see you and hope you're well and having a great week. Well done for succeeding in giving up sugar - much healthier.
Thanks so much for your good wishes to my husband. I have been impressed by his positivity about the taste of his coffee without sweetener today, so it's a great start!
I have also tried coconut flour, in addition to using ground almonds in baking, and my fruit cake version that I currently favour uses both! I really like it.
Great that you're doing some bulk soup cooking, especially as it's snowing outside - somehow seems a nice comforting thing to do in such circumstances!
I saw that programme too, brilliant!! Yes very interesting, I did like that part about the eating window too, except that they didn't spell out when it started ( 7am? 8am? ), I think it finishes at 6 pm, which is roundabout my dinner time, so phew!!
There is a lot to read on the website guys, worth having a browse.
Thanks for this, I will also be adding that to my 'reading' this weekend - I am looking forward to looking through the links people have put in this thread when I have a slightly larger window of time to do that, hopefully later today!
I've read the link now and found it to be a good summary of their experiment on the fasting period. I am definitely going to consider having a longer 'fasting period' at night-time - thereby hoping not eating snacks or any food after a particular time - I'll try not to eat after 8pm, if I can. I'll see how it goes, and adjust if necessary.
Eating Window and munchies : I think the problem has something to do with the weather ! If it is cold and dark, it is easy to sit in front of the tv or around the dining table talking and munching away.
We live in a warmer climate and have early dinner. We sit outside and once dinner is over, that's it. We don't munch at night. Generally anyway 😀. Now and again we have sundowners with neighbours / friends, so it is mainly alcohol and nibbles. I drink water or a small glass of wine with lots of ice cubes and go for carrots and celery sticks and a homemade cottage cheese and sweet chilli sauce dip. Now and again of course I pig out but not often so it is ok. Conclusion: where people live and the weather is the guilty party😇
Yes, I think you're right about the weather playing its part. In the Summer months it can feel so different in the UK, when our climate is typically warmer at that time.
Sounds like you have an excellent strategy to enable you to cope with those nibbles and alcohol when you have those sundowners currently. You've got lots of healthy nibbles prepared and your ice-cubes in your wine etc
That weather has a lot to answer for! The guilty party - I like that!!!
Great to see some more people have commented about this programme, and I'll look forward to reading and responding to your comments tomorrow, as I'm just dashing to bed now - so very tired tonight!
In fairness it was a very small sample. Not everyone was affected by the sweetener. I have been using them for years in drinks and to sweeten porridge. I have my blood sugar checked regularly and it is always fine. I understand people's concerns but I will continue to use them.
You're right, it was a very small sample, and a couple of the people didn't appear to be affected by the sweetener at all.
Great to hear that you've been using them for years with no apparent ill-effects, and that you have your blood sugar checked regularly. Your decision to continue using them is understandable in those circumstances.
I already had reservations about them, hence I have tried to avoid them long-term - although I did drink diet coke sometimes - I haven't had any of that for about a year now either.
Certainly the current practise is to licence these products, so they are being manufactured as being 'safe' for consumption.
But I did find the study very interesting, and wanted to share the information.
Hi lowcal, I use or used Natvia to wean myself of sugar and so to lose weight. Natvia is Stevia extract and erythritol. Very sweet and no sugar. Instead of two large teaspoons of sugar, I used 1/3 of a teaspoon for the same sweetness. I did this for a while and then eventually went without. I just did not need it anymore as my taste buds had changed.
If I bake a cake, I may use half or even a third only of the sugar required plus a very small amount of Natvia and it works. Sometimes I use Natvia only. My quantity ratio is 1/3 of Navia = full quantity sugar.
So from my experience, using Natvia (Stevia) was conducive to getting off sugar.
Thanks for commenting - great to see you! I've not heard of Natvia before. It sounds interesting. Great that you managed to wean yourself off sugar that way, and that you currently don't need it at all - it's great that our taste buds do change, and it doesn't seem to take too long for that to happen - I'm amazed at how my husband appears to have coped - I asked him today how he felt about it, and he said "I'm getting away with it - it's not too bad." - I think that doesn't sound quite as enthusiastic a statement as yesterday's "I think I've cracked it!" but he's still doing ok.
Thanks for sharing your experience, it's really interesting to hear what different people do, and how we all cope.
Thank you so much for linking to this post - I am really happy that you did so. I love it when people get involved and contribute to each other's posts, it's really great.
I love the picture of your cat - beautiful colour! Looking relaxed too.
Hope you are having a good weekend and that your weekend will be a good one too.
Great to make the acquaintance of yourself and also your beautiful Kitty (Zarathustra). I looked at your paintings, they are amazing! You are a skilled Artist indeed.
By the way, if you'd like to be part of our Monday group weigh-in, you'd be very welcome to join us for that. Not sure if you are hoping to lose weight in this forum, but if you are, then it's a great group - very supportive, and we'd love to have you on board with us.
Thanks for your comment about Agave nectar. I have to say that I sometimes use honey to sweeten things, and you've reminded us of another natural alternative. I've never tried Agave nectar, but have heard it mentioned quite a bit in magazines etc.
I found this programme and last weeks very interesting. Quite apart from the health concerns about artificial sweeteners I haven't had them in many years because they taste exactly that - artificial. up till about 9 months ago I was eating a lot of actual sugar and now that I've cut it right down I appreciate the taste of foods I previously wouldn't have noticed sweetness in like peppers, tomatoes, milk. The problem with replacing real sugar with artificial is that it doesn't let your taste buds develop an ability to detect more subtle sweetness in foods but keeps you hooked on very sweet tastes which is indeed a good marketing strategy. Now if I need occasionally to sweeten something eg some very sharp raspberries I use a tiny drop of maple syrup ☀️
Great that you enjoyed the programme and found it interesting. Brilliant to hear that you've cut down on your sugar consumption and that you now appreciate the taste of foods so much more. I have found a similar experience, and think it really helps to savour the food more.
Using maple syrup as a natural alternative is a good idea, as like you say, there are occasions when it's good to balance a particularly sharp taste - John-Bailey mentioned agave nectar, and I sometimes use honey - those are all delicious natural sweeteners.
I have not seen the programme you mentioned. Though however I have decided to exclude all diet and sugared sodasn all brought drinks. When I am out I'll drink tea, coffee, milk, fizzy water or cold pressed juice, but have to be careful that it is cold pressed drinks with nothing added. My little girl the other picked up a Fanta. I let her have it as a one off. I had a sip and it was watery and chemical after taste to it. Sweetness to it tasted artifical. That was sugary rather than diet.
Thanks for commenting on this, and sharing your own decision to exclude all diet and sugared sodas in your bought drinks. I also tend to drink tea or coffee when I'm out, or plain water.
Thanks lowcal, actually this was the easiest decision of the all lifestyle changes that I need to make. I just wish sugar in pretty much every thing else was so easy to avoid.
Just wanted to put a link in here to the health benefits of honey, as there was a review that I saw today about honey - perhaps a better alternative therefore? I only have honey occasionally, but I do enjoy it when I do.
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