Nutrition

Nov 25, 2020

23 simple things you can do to prevent overeating

Especially now that the less active fall and winter season with its holidays is upon us, it is all the more important to keep your food intake under control in order not to gain weight - at least not fat.

Eating too much at once or consuming too many calories throughout the day are habits that are hard to break. And while some people see these behaviors as habits, for others they can indicate eating disorders.

Overeating over time can lead to weight gain and increase the risk of chronic diseases such as diabetes or heart disease.

Whether it's just a habit or a real eating disorder, it can be a challenge to break this spiral. However, there are some techniques that can help. The following 23 tips can serve as a starting point to reduce overeating.

1. eat without distractions

Continuing to work on the computer while eating or munching on potato chips while watching TV are common distractions while eating that may seem harmless but can contribute to overeating.

A review of 24 studies found that distractions during a meal led to higher calorie intake at that meal. In addition, people who were exposed to distractions while eating also ate more later in the day (1).

For this reason, you should make sure to avoid potential distractions such as your phone, computer or even reading material while eating and focus on your meal.

2. know your trigger foods

Finding out which foods can trigger overeating and avoiding them can help you to eat less.

For example, if ice cream tends to trigger a binge, then it's a good idea to not have ice cream in the house. The harder something is to access, the less likely you are to overeat it.

Healthy alternatives such as apple slices with peanut butter, hummus with vegetables or homemade trail mix are better choices when it comes to snacks.

Another helpful tip is to keep unhealthy snacks such as potato chips, sweets and cookies out of sight to eliminate the temptation to grab a handful as you walk past.

3. don't give up all your favorite foods

Restrictive eating regimens that ban many of your favorite foods can lead to cravings that trigger binges on these forbidden delicacies.

Diets that focus on whole, unprocessed foods are always best, but indulging in the occasional treat is perfectly fine and healthy too. Forcing yourself to never eat a scoop of ice cream, a slice of pizza or a piece of chocolate again is simply not realistic for most people.

In the case of food addiction, however, it is important to completely avoid trigger foods. In this case, it is helpful to find healthy alternatives that are satisfying.

Focus on fueling your body with healthy, nutritious foods most of the time, while still allowing yourself to snack on something you love every now and then.

4. try volumetrics

Volumetrics is a way of eating that focuses on filling up on low-calorie, high-fiber foods like non-starchy vegetables.

Eating foods that are low in calories and high in fiber and water before meals can help fill you up and avoid overeating.

Examples of such foods include grapefruit, green salad, broccoli, beans, tomatoes and vegetable or meat broth.

Consuming a large salad or bowl of broth before lunch and dinner can be an effective way to prevent overeating.

5 Avoid eating from the packet

Eating potato chips straight from the bag, ice cream straight from the bulk pack or takeaway meals straight from the carton can lead to you eating more than one portion.

Instead, remove a portion and place it on a plate or in a bowl. This can help you control the number of calories you eat in one sitting. Use scales or measuring cups to get an idea of what a normal portion of different foods should look like.

6. reduce stress

Stress can lead to overeating, so it's important to find ways to reduce the amount of stress in your daily life.

Chronic stress increases cortisol levels - a hormone that increases appetite. Studies have shown that being stressed can lead to overeating, increased hunger, binge eating and weight gain (2).

There are many simple ways to lower your daily stress levels. Consider listening to music, gardening, exercising, doing yoga, meditating or using breathing techniques.

7. eat high-fiber foods

Choosing high-fiber foods like beans, vegetables, oatmeal and fruit can help you feel fuller longer and reduce the risk of overeating.

For example, one study found that people who ate high-fiber oatmeal for breakfast felt fuller longer and ate less at lunch than people who ate cereal for breakfast (3).

Snacking on nuts, adding beans to your salad and eating vegetables at every meal could reduce the amount of food you eat.

8. eat regular meals

When trying to lose weight, many people skip meals in the hope that this will reduce their calorie intake. This may work in some cases, as with intermittent fasting, but often skipping meals leads to eating more later in the day. Studies have shown that eating more frequently during the day can reduce both hunger and overall food intake (4).

For example, some people skip lunch to save calories, but end up overeating at dinner. However, eating a balanced lunch can help reduce the risk of overeating later in the day (5).

9. keep a food diary

Using a food diary or app to keep track of what you eat can help you reduce overeating.

Many studies have shown that self-monitoring techniques such as keeping a food diary can help with weight loss (6).

In addition, a food diary can help you identify situations and emotional triggers and foods that may contribute to overeating or bingeing.

10. eat with like-minded people

The food choices of your dinner companions can have a bigger impact on your food intake than you might imagine. Numerous studies have found that food choices are strongly influenced by the people we eat with.

People tend to eat portions that are similar to the portions of their dinner companions, which is why going to a restaurant with friends who eat too much can also tempt them to eat too much (7). In addition, studies have shown that people are more likely to order unhealthy foods when their dining companion does (8).

Choosing to eat with family members or friends who have similar goals can help you stay on track and reduce your risk of overeating.

11 Eat your fill of protein

Protein helps to keep you full throughout the day and can reduce the desire to overeat. A protein-rich breakfast, for example, has been shown to reduce hunger and snack consumption later in the day (9).

A high-protein breakfast such as eggs tends to lower levels of the hormone ghrelin, which stimulates hunger (10). And protein-rich snacks like quark can help you eat less throughout the day and keep hunger under control.

12 Stabilize your blood sugar levels

Eating white bread, cookies, sweets and other carbohydrates with a high glycemic index will lead to a sharp rise in blood sugar levels, followed by a rapid drop in blood sugar levels.

These rapid and sharp fluctuations in blood glucose levels have been shown to promote hunger and can lead to overeating (12).

Choosing foods with a lower glycemic index will help you avoid fluctuations in blood sugar levels and prevent overeating. Beans, oatmeal and brown rice are good options.

13. eat more slowly

Eating too quickly can cause you to overeat and gain weight over time. Eating more slowly is associated with increased satiety and reduced hunger and can be a useful tool for controlling food intake (13). It has also been shown that prolonged chewing can reduce overall food intake and increase satiety (14).

14 Watch your alcohol consumption

Alcohol consumption can lead to overeating by reducing your inhibitions and stimulating your appetite (15, 16). Although one or two drinks with a meal generally won't have much of an effect, several drinks in a row can lead to increased hunger.

One study found that college students who drank four or five drinks in a row more frequently than once a week were more likely to overeat after drinking compared to others who consumed only one or two drinks (17).

Reducing your alcohol intake could be a good way to reduce overeating.

15 Plan ahead

Being unprepared when hunger strikes can make you more likely to make poor food choices that can lead to overeating. Buying meals and snacks at the last minute at restaurants or fast food outlets increases the likelihood that you will choose unhealthy foods and eat more.

It is therefore better to have healthy snacks on hand, prepare meals at home for on-the-go and stock your fridge with healthy options for dinner at home.

These strategies can help reduce unnecessary calories, and more meals prepared at home can also save money and time.

16. replace sugary drinks with water

Consuming sugary drinks such as cola can lead to weight gain and increase the risk of certain diseases such as diabetes (18).

Studies have also shown that consuming sweetened drinks with meals may be associated with overeating.

A review of 17 studies found that adults who drank sugar-sweetened beverages with their meals consumed 7.8% more food than people who drank water with their meals (19).

Choosing water or other unsweetened beverages could help reduce overeating.

17 Listen to yourself

Overeating in the absence of hunger could be a sign that something deeper is going on. Depression and boredom are two common problems associated with the urge to overeat (20, 21).

Fortunately, certain measures can help with this. For example, you can try to take up new activities that you enjoy. This can help combat boredom and keep you from the urge to snack.

Also, spending some time thinking about what overeating can do to you might help you find the kind of help you need. If depression and anxiety are contributing factors, then treatment from a psychologist could help you reduce overeating.

Everyone is different, so it's important that you find the right treatment plan for you.

18. get rid of your diet mentality

Fad diets are unlikely to help you eat less in the long term. Short-term restrictive diets may lead to rapid weight loss, but they are often not sustainable in the longer term, so sooner or later you will fail.

Instead, you should implement long-term lifestyle changes that promote health and wellness. This is the best way to create a balanced relationship with food and break habits such as overeating.

19. break old habits.

It can be hard to break old habits, especially when they have to do with food. Many people have certain pleasurable routines, such as eating dinner in front of the TV or eating a serving of ice cream every night.

It can take time to identify unhealthy behaviors that lead to overeating and replace them with new, healthy habits, but it's worth the effort.

For example, you should get into the habit of eating your dinner at the dining table instead of in front of the TV or replacing your evening bowl of ice cream with a cup of hot tea. These "substitutions" will become healthy habits over time.

20 Eat healthy fats

Although high-fat foods are often associated with weight gain and overeating, foods rich in healthy fats can help you eat less.

Several studies have shown that adults who followed high-fat, low-carbohydrate diets were less hungry 3 to 4 hours after meals and lost more weight over time than those who followed diets high in carbohydrates and low in fat (22, 23)

Adding healthy fats such as avocados, nuts, seeds, nut butters and olive oil to your diet can help you feel fuller for longer after meals and reduce overeating.

21 Keep your goals in mind

Setting short and long-term goals and reminding yourself of them can often help you stay on track and reduce the urge to overeat.

Knowing the reasons why it is important to overcome overeating and why overeating is preventing you from reaching your health goals can motivate you to work on establishing new eating patterns.

Writing down motivational sayings and placing them prominently in your living space can help inspire you to stick to your plan.

22 Get help when needed

It is important to distinguish between normal overeating and eating disorders such as binge eating.

Binge eating is recognized as a mental disorder. This means that affected individuals will likely need medical help to overcome this disorder.

Binge eating is characterized by persistent episodes of consuming large amounts of food within a short period of time to the point of feeling unwell without being hungry. After such binge eating episodes, affected individuals often feel shame or guilt.

This disorder affects millions of people worldwide and binge eating is the most common eating disorder in the Western world.

If you feel you are affected by this, it is important that you seek help. Talk to your doctor about treatment options.

23 Eat consciously

Adopting mindful eating techniques is one of the best ways to prevent overeating. Conscious eating emphasizes the importance of focusing on the moment and being aware of your thoughts, emotions and senses while eating.

Many studies have shown that mindful eating is an effective way to reduce binge eating behaviors, overeating and emotional eating (24).

Eating slower, taking smaller bites, chewing carefully, being aware of your senses and appreciating the food you eat are all simple techniques you can incorporate into your daily routine.

Conclusion

Many people struggle with overeating. Fortunately, there are ways to improve eating habits and overcome eating disorders. Health professionals such as doctors, psychologists and licensed nutritionists can also offer advice and guidance to help you get back on track.

Overeating can be a difficult habit to break, but you can do it. Use these tips as a starting point to help you adopt a new, healthy way of eating. You should also make sure to seek professional help if you need it.

References:

Source: https://www.healthline.com/nutrition/how-to-stop-overeating

Nov 11, 2020

8 science-based benefits of MSM supplements

Methylsulfonylmethane, better known as MSM, is a supplement that is used for a wide range of symptoms and conditions.

MSM is a sulphur-containing compound that occurs naturally in plants, animals and the human body. MSM can also be produced synthetically in the laboratory for use in supplements in capsule or powder form.

MSM is used extensively in the field of alternative medicine, where it is primarily used to relieve joint pain, reduce inflammation and improve immune function.

In addition to this, scientific research supports its use for a number of conditions ranging from arthritis to rosacea.

Here are 8 science-based benefits of MSM:

1. MSM can reduce joint pain

One of the most popular uses of MSM is to relieve joint and muscle pain. It has been shown to help people with joint degeneration - a common cause of pain in the knees, back, hands and hips. Degenerative changes to the joints can reduce quality of life by reducing mobility.

Studies have shown that MSM can significantly reduce inflammation in the body. It also inhibits the breakdown of articular cartilage - the flexible tissue that protects the ends of the bones in the joints (1).

A study of 100 subjects over the age of 50 found that treatment with a supplement containing 1,200 mg of MSM over a 12-week period reduced joint pain, stiffness and swelling compared to a placebo (2).

The group receiving the supplement also reported an improvement in quality of life and less difficulty walking and getting up in the morning.

Another study of 32 subjects suffering from lower back pain found that a supplement containing MSM and glucosamine reduced stiffness in the lumbar spine and pain on movement. In addition, a significant improvement in quality of life was observed (3).

Summary: Studies have shown that MSM can reduce joint pain, stiffness and swelling. It can therefore improve the quality of life.

2. MSM has anti-inflammatory effects and can increase glutathione levels The anti-inflammatory effects of MSM are well documented in the scientific literature.

MSM is believed to inhibit NF-kB - a protein complex involved in inflammatory responses in the body (4). It also reduces the production of cytokines such as tumor necrosis factor alpha (TNF-ɑ) and interleukin 6 (IL-6), which are signaling proteins associated with systemic inflammation (5).

In addition, MSM can increase glutathione levels in the body. Glutathione is an extremely powerful antioxidant that is produced by the human body. In mice with gastric ulcers, for example, supplementation with MSM was able to reduce inflammation by inhibiting the release of pro-inflammatory cytokines including TNF-ɑ and IL-6, as well as increasing glutathione levels (6).

Another study conducted with 40 physically active men showed that taking 3 grams of MSM before strenuous exercise reduced the release of pro-inflammatory cytokines and prevented immune cell overload compared to a placebo (7).

Summary: MSM can reduce the release of molecules such as TNF-ɑ and IL-6, which are associated with inflammation, and increase levels of the powerful antioxidant glutathione.

3) MSM can reduce post-workout recovery by reducing muscle damage and stress

During strenuous exercise, muscle damage occurs and oxidative stress increases. This leads to muscle soreness and pain, which can hinder athletic performance and training.

MSM can accelerate muscle recovery after intense exercise by reducing inflammation and oxidative stress.

A study of 18 men showed that taking 50 mg of MSM per kilogram of body weight for 10 days after a 14-kilometer run significantly reduced exercise-induced muscle damage and significantly increased antioxidant capacity (8).

MSM may also be helpful in reducing pain after prolonged exercise.

In one study, 22 healthy women were given 3 grams of MSM or a placebo for 3 weeks before a half marathon. The MSM group reported less muscle soreness and joint pain than the placebo group (9).

Another study found that men who took 3 grams of MSM per day for 2 weeks had lower IL-6 levels and less muscle pain after intense resistance training (10).

Summary: MSM may help reduce muscle pain, muscle damage and oxidative stress after intense exercise, which may help speed recovery after exercise.

4. MSM may help relieve arthritis symptoms by reducing pain and stiffness

Arthritis is an inflammatory disease of the joints that can result in pain, stiffness and reduced joint range of motion.

Because MSM has powerful anti-inflammatory properties, it is often used as a natural alternative to medication to relieve symptoms associated with arthritis.

A study of 49 subjects with osteoarthritis of the joints found that taking 3.4 grams of MSM per day for 12 weeks reduced pain and stiffness and improved physical function of the knee joint compared to a placebo (11).

In addition, MSM may increase the effectiveness of other supplements such as glucosamine sulfate, chondroitin sulfate and boswellic acid, which are commonly used to treat arthritis. One study found that a combination of MSM with glucosamine and chondroitin was more effective than glucosamine and chondroitin alone in reducing pain and stiffness in people with knee osteoarthritis (12).

Another study showed that daily use of a supplement containing 5 grams of MSM and 7 grams of boswellic acid was more effective than glucosamine in reducing pain and improving knee function in people with knee osteoarthritis (13).

In addition, people who received an MSM and boswellic acid supplement were less dependent on anti-inflammatory medications than was the case with the glucosamine group (13).

Summary: MSM supplements have been shown to help reduce pain and stiffness in arthritis. They may also help to improve physical function.

5 MSM may help relieve allergy symptoms by reducing inflammation Allergic rhinitis is an allergic reaction that can cause symptoms such as watery eyes, sneezing, itching, runny nose and nasal congestion (14).

The most common triggers include animal dander, pollen and mold. After contact with one of these allergens, numerous prostaglandins and cytokines are released, which are responsible for the unpleasant symptoms.

Studies have shown that MSM can effectively reduce symptoms of allergic rhinitis. It may alleviate allergic reactions by reducing inflammation and inhibiting the release of prostaglandins and cytokines (15).

A study of 50 people suffering from allergic rhinitis found that a daily dose of 2,600 mg MSM per day for 30 days reduced symptoms including itching, nasal congestion, shortness of breath, sneezing and coughing (16).

In addition, the subjects experienced a significant increase in energy from day 14 of intake. Summary: MSM can help alleviate allergic symptoms including coughing, shortness of breath, nasal congestion, sneezing and fatigue.

6 MSM can improve the function of the immune system

The immune system is a specialized network of tissue types, cells and organs that protects the body from disease. Factors such as stress, illness, poor diet, lack of sleep or lack of exercise can weaken the immune system.

Sulphur compounds such as MSM play an important role in the health of the immune system (17).

For example, MSM can effectively reduce oxidative stress and inflammation, which can weaken the immune system. Because it can effectively lower levels of pro-inflammatory compounds such as IL-6 and TNF-ɑ, MSM can reduce stress on the immune system.

In addition, it is involved in the formation of glutathione, the body's most important antioxidant. It may help to increase levels of this important compound. Adequate glutathione levels are crucial for overall health and immune system function (18).

An in vitro study showed that MSM was effective in restoring glutathione levels and reducing markers of inflammation in mouse cells weakened by HIV proteins (19).

Summary: MSM may improve immune system function by reducing inflammation and increasing glutathione levels.

7 MSM may improve skin health by strengthening keratin

Keratin is a protein that acts as the primary structural component in hair, skin and nails. It contains large amounts of the sulfur-containing amino acid cysteine. This is the reason why burning hair releases a characteristic sulfur odor.

MSM may have benefits for skin health by acting as a sulfur donor for keratin. This can help to strengthen this important protein.

MSM also reduces inflammation, which can damage skin cells and contribute to premature skin aging and wrinkling (20).

MSM may even reduce symptoms of problematic skin conditions such as rosacea, which include redness, irritation and inflammation of the skin.

One study showed that MSM applied to the skin can reduce symptoms such as redness, irritation and itching in people with rosacea, as well as improve skin hydration (21).

Summary: MSM may improve skin health by strengthening keratin and reducing inflammation. It may even help alleviate symptoms of skin diseases.

8 MSM may have anti-cancer effects

One of the latest areas of study into the effects of MSM is its potential effectiveness in fighting cancer cells. Although research is still limited, the results so far have been promising.

Several in vitro studies have shown that MSM can inhibit the growth of cancer cells in gastric cancer, esophageal cancer, liver cancer, colon cancer, skin cancer and bladder cancer (22, 23, 24).

These effects appear to be based on the fact that MSM damages the DNA of cancer cells and promotes the death of cancer cells (25). MSM also appears to inhibit the spread of cancer cells, known as metastasis (26).

A study conducted on mice with liver cancer showed that mice injected with MSM had fewer tumors, smaller tumors and less liver damage than mice that did not receive treatment (27).

Another study showed that MSM was able to inhibit the growth of human breast cancer cells (28).

However, while these results are promising, further research is needed to determine the safety and efficacy of MSM in cancer treatment.

Summary: Studies have shown that MSM has anticancer effects in in vitro and animal studies.

Safety and side effects of MSM

MSM is considered safe, is generally well tolerated and has minimal side effects.

Numerous toxicity studies have been conducted to determine the safety of MSM and doses of up to 4.8 grams per day appear to be safe (29).

However, some people who are sensitive to MSM may experience mild reactions to MSM, which may include stomach problems such as nausea, bloating and diarrhea. When applied to the skin, MSM can cause mild irritation to the skin and eyes (30).

In addition to this, there are concerns about combining MSM with alcohol, as sulphur-containing compounds can have undesirable side effects when combined with alcohol (31). However, there are no studies to date that have investigated this potentially problematic combination.

Summary: MSM is generally considered safe and harmless, but can cause side effects such as nausea, diarrhea and skin reactions in some people.

Conclusion

MSM is a popular supplement with a wide range of applications.

Scientific research has shown that it can be helpful in relieving pain, reducing inflammation, improving skin health, reducing allergy symptoms and speeding up recovery after exercise.

Additionally, there is evidence that MSM can improve the function of the immune system and has anti-cancer effects.

MSM appears to be safe and harmless and studies report minimal side effects.

References:

Source: https://www.healthline.com/nutrition/msm-supplements#TOC_TITLE_HDR_11

Nov 04, 2020

The ketogenic diet A detailed beginner's guide to the ketogenic diet

The ketogenic diet is a low-carb, high-fat diet that has many health benefits. In fact, over 20 studies show that this type of diet can help you lose weight and improve your health (1).

Ketogenic diets can even have benefits for diseases such as diabetes, cancer and epilepsy (2, 3, 4, 5).

Here's a detailed beginner's guide to the ketogenic diet.

What is a ketogenic diet?

The ketogenic diet is a very low-carb, high-fat way of eating that shares many similarities with the Atkins diet and low-carb diets.

It involves a drastic reduction in carbohydrate intake and the replacement of these carbohydrates with fats. This reduction in carbohydrate intake puts the body into a state called ketosis.

When this happens, your body becomes amazingly efficient at burning fat for energy. It also converts fat in the liver into ketones, which can provide the brain with energy (6,7).

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased number of ketones, has numerous health benefits (6, 8, 9, 10, 11).

Different types of ketogenic diets

There are several versions of ketogenic diets, which include the following:

Standard ketogenic diet (SKD): this is a very low-carbohydrate ketogenic diet with moderate protein and high fat intake. It typically includes 75% fat, 20% protein and only 5% carbohydrates.
Cyclical ketogenic diet (CKD or cyclical ketogenic diet): This variant includes phases of so-called refeeds with higher carbohydrate intake. A scheme of 5 ketogenic days followed by 2 high-carbohydrate days is often used.
Targeted ketogenic diet (TKD or targeted ketogenic diet): This variation allows carbohydrates around training sessions.
High-protein ketogenic diet (high-protein ketogenic diet): This variation is similar to the standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% carbohydrates and 5% carbohydrates.

However, of these variations, only the Standard Ketogenic Diet and the High-Protein Ketogenic Diet have been extensively studied. Cyclical or targeted ketogenic diets are more advanced methods and are primarily used by bodybuilders and athletes.

The versions presented in this article are primarily applicable to the Standard Ketogenic Diet (SKD), although many of these principles are also applicable to the other versions.

Ketogenic diets can help you lose weight

A ketogenic diet is an effective way to lose weight and reduce risk factors for certain diseases (8, 9, 10, 11, 12, 13). In fact, research shows that the ketogenic diet is far superior to the commonly recommended low-fat diet (2, 14, 15, 16).

In addition, the ketogenic diet is so satiating that you can lose weight without having to count calories or control your food intake (16).

One study found that people on a ketogenic diet lost 2.2 times more weight than people on a calorie-restricted low-fat diet. Triglyceride levels and cholesterol levels also improved (17).

Another study found that people who followed a ketogenic diet lost three times more weight than those who followed the diet recommended by Diabetes UK (18).

There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which has numerous benefits (14, 19, 20).

The increased amounts of ketones, lower blood glucose levels and improved insulin sensitivity may also play a key role (21, 22, 23, 24, 25, 26).

Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by metabolic changes, high blood glucose levels and impaired insulin function (27).

The ketogenic diet can help lose fat, which is closely associated with type II diabetes, prediabetes and metabolic syndrome (28, 29, 30).

One study found that the ketogenic diet could improve insulin sensitivity by an astonishing 75% (29). Another study conducted with type II diabetics found that 7 of the 21 study participants were able to discontinue all of their diabetes medications (28).

In yet another study, the ketogenic group lost 11.1 kilos, while the higher carbohydrate group lost only 6.9 kilos. This is an important advantage when considering the link between weight and type 2 diabetes (2, 31). In addition, 95.2% of members of the ketogenic group were able to reduce or discontinue their diabetes medications, while only 62% of members of the higher carbohydrate group were able to do so (2).

Other health benefits of a ketogenic diet

The ketogenic diet was originally developed as a tool to treat neurological conditions such as epilepsy. Studies have also shown that the ketogenic diet can have benefits for a wide range of conditions:

Heart disease: the ketogenic diet can improve risk factors such as body fat, HDL cholesterol, blood pressure and blood sugar (32, 33).
Cancer: The ketogenic diet is currently used to treat several types of cancer and slow tumor growth (4, 34, 35, 36).
Alzheimer's disease: The ketogenic diet may reduce symptoms of Alzheimer's disease and slow the progression of the disease (5, 37, 38).
Epilepsy: Studies have shown that the ketogenic diet causes massive reductions in seizures in epileptic children (3).
Parkinson's: One study found that the ketogenic diet helped to reduce Parkinson's symptoms (39).
Polycystic ovary syndrome: The ketogenic diet can help lower insulin levels, which may play a key role in this disease (40).
Brain injuries: A study conducted with animals found that a ketogenic diet can alleviate concussions and aid recovery after brain injury (41).
Acne: Low insulin levels and consuming less sugar or processed foods could help alleviate acne.

However, you should keep in mind that research in many of these areas is still in its infancy and inconclusive.

Foods you should avoid

Any food that is high in carbohydrates should be limited. Here is a list of foods that you should reduce or eliminate from your diet when following a ketogenic diet:

Sugary foods: sugary soft drinks, fruit juice, smoothies, cakes, ice cream, sweets, etc.
Cereal and starch products: Wheat-based products, rice, pasta, cereals, etc.
Fruit: All fruit except small portions of berries such as strawberries
Beans and pulses: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These products are often highly processed and high in carbohydrates.
Some condiments or sauces: These often contain sugar and unhealthy fats.
Unhealthy fats: limit your consumption of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to their carbohydrate content, many alcoholic drinks can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which in some cases can affect ketone levels. These foods also tend to be highly processed.

Foods you should eat

The majority of your meals should be based on these foods:

Meat: red meat, steak, ham, sausages, bacon, chicken and turkey.
Fatty fish: such as salmon, trout, tuna and mackerel.
Eggs: look for omega-3 eggs.
Butter and cream: look for varieties from grass-fed cows if possible.
Cheese: unprocessed cheese such as cheddar, goat cheese, mozzarella, gouda, blue, etc.
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: primarily extra virgin, cold-pressed olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb vegetables: most green vegetables, tomatoes, onions, peppers, etc.
Spices: You can use pepper, salt and different healthy herbs and spices.

A sample keto diet plan for one week

To help you get started, here is a sample ketogenic diet plan for one week:

Monday

Breakfast: Bacon, eggs and tomatoes.
Lunch: Chicken salad with olive oil and feta cheese.
Dinner: Salmon with asparagus cooked in butter.

Tuesday

Breakfast: Eggs, tomatoes, basil and goat's cheese omelette.
Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
Dinner: Meatballs, cheddar cheese and veggies.

Wednesday

Breakfast: A ketogenic milkshake.
Lunch: Shrimp salad with olive oil and avocado.
Dinner: Pork chops with parmesan cheese, broccoli and salad.

Thursday

Breakfast: Omelette with avocado, salsa, peppers, onions and spices.
Lunch: Handful of nuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and soft cheese, served with vegetables.

Friday

Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
Lunch: Beef stir fry with coconut oil and vegetables.
Dinner: Burger without bun with bacon, eggs and cheese.

Saturday

Breakfast: Ham and cheese omelette with vegetables.
Lunch: Ham and cheese slices with nuts.
Dinner: White fish, eggs and spinach fried in coconut oil.

Sunday

Breakfast: Scrambled eggs with bacon and mushrooms.
Lunch: Burger with salsa, cheese and guacamole.
Dinner: Steak and eggs with a side salad.

Try to rotate vegetables and meats in the long run, as each type provides different nutrients and health benefits.

Healthy keto snacks

If you're hungry between meals, here are some healthy, keto-friendly snacks:

Fatty meat or fatty fish
Cheese
A handful of nuts or seeds
Cheese with olives
1 to 2 hard-boiled eggs
Dark chocolate with 90% cocoa
A low-carb milkshake with almond milk, cocoa powder, nut butter and protein powder
Full-fat yogurt with nut butter and cocoa powder
Strawberries with unsweetened cream
Celery with salsa and guacamole
Smaller portions of leftovers from previous meals

Tips for eating out during a ketogenic diet

It's not particularly difficult to make most restaurants "keto friendly" if you want or need to eat out.

Most restaurants offer meat or fish-based dishes. Order these and replace any carbohydrate-rich side dishes with additional vegetables.

Egg-based meals such as omelettes or eggs with bacon are also a good option.

Another favorite is burgers without buns. You can also swap fries for vegetables. Order extra avocado, extra cheese, extra bacon or extra egg.

For dessert, you can order a mixed cheese platter or berries with cream.

Possible side effects and how you can minimize them

Even though a ketogenic diet is healthy for healthy people, there may be some initial side effects as your body adjusts. This is often referred to as 'keto flu' and is usually over after a few days.

A "keto flu" includes lack of energy, impaired mental function, increased hunger, sleep problems, nausea, digestive discomfort and reduced exercise performance.

To minimize this, you can try following a regular low-carb diet for the first few weeks. This can teach your body to burn more fat before you completely eliminate carbohydrates.

A ketogenic diet can also alter the body's fluid and mineral balance, so adding extra salt to your meals or taking a mineral supplement can help.

In terms of minerals, you can try to take 3,000 to 4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize possible side effects.

At least in the beginning, it is important to eat until you are full and avoid restricting your calorie intake too much. A ketogenic diet usually results in weight loss even without deliberate calorie restriction.

Supplements for a ketogenic diet

Even if no supplements are needed in principle, certain ones can be useful.

MCT oil: Added to drinks or yoghurt, MCT oil provides energy and helps to increase keto body levels.
Minerals: Additional salt or minerals may be important in the beginning due to shifts in water and mineral balance.
Caffeine: Caffeine may have benefits for increased energy, fat loss and performance
Exogenous ketones: This supplement may help to increase the levels of ketones in the body.
Creatine: Creatine provides numerous health and performance benefits. This can help when combining a ketogenic diet with exercise.
Whey protein: Use a scoop of whey protein in your shakes or yogurt to increase your daily protein intake.

FAQ:

Here are answers to some of the most frequently asked questions about the ketogenic diet.

1. can I ever eat carbohydrates again?

Yes, but it is important to significantly reduce your carbohydrate intake initially. After the first 2 to 3 months, you can eat carbohydrates on special occasions - but be careful to switch back to a ketogenic diet immediately afterwards.

2. will I lose muscle?

With any diet there is a risk of losing some muscle mass. However, the high protein intake and high levels of ketones can help minimize muscle loss, especially when combined with weight training. If no calorie deficit is maintained and a ketogenic diet is chosen as a lifestyle, there is no risk of muscle loss.

3. can I build muscle on a ketogenic diet?

Yes, but it may not work as well as with a moderate carbohydrate intake.

4. do I need to refeed or carb load?

No, but a few higher calorie days now and then can be useful.

5. how much protein can I eat?

Protein intake should be moderate, as a very high protein intake can stimulate insulin secretion and lower ketone levels. About 35% of total calorie intake in the form of protein is probably the upper limit.

6 What if I am constantly tired, weak or fatigued?

You may not be fully in ketosis or using fat and ketones efficiently. To counteract this, you can lower your carbohydrate intake and go back to the points above. A supplement such as MCT oil or ketones could also help.

7. my urine smells fruity, why is that?

Don't worry about it. This is simply related to the excretion of by-products formed during ketosis.

8. my breath stinks. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

9. i have heard that ketosis is very dangerous, is this true?

People often confuse ketosis with ketoacidosis. The former is natural, while the latter can only occur when diabetes is not controlled.

Ketoacidosis is dangerous, but ketosis during a ketogenic diet is completely normal and healthy.

10. i have indigestion and diarrhea, what can i do?

This is a common side effect that usually disappears after 3 or 4 weeks. Try to eat more fiber-rich vegetables. Magnesium supplements can help with constipation.

A ketogenic diet is great, but not for everyone

A ketogenic diet can be great for people who are overweight, suffer from diabetes or want to improve their health.

However, it may be less suitable for elite athletes or those looking to gain large amounts of muscle mass or weight.

And like any diet or form of nutrition, the ketogenic diet will only work if you are consistent and stick to it long-term.

Having said that, it's worth mentioning that few things are as tried, tested and proven as the powerful health and weight loss benefits of a ketogenic diet.

References:

Source: https://www.healthline.com/nutrition/ketogenic-diet-101

Oct 28, 2020

The truth about the side effects of aspartame

The aspartame controversy

Aspartame is one of the most popular artificial sweeteners on the market. There is a very good chance that you, or someone you know, has had an aspartame-containing diet drink in the last 24 hours. According to a study by the U.S. Centers for Disease Control and Prevention, one-fifth of all Americans consumed diet drinks every day in 2010 (1).

Although this sweetener continues to enjoy great popularity, it has become an increasingly controversial compound in recent years. Many opponents of aspartame claim that this sweetener is bad for your health. There are also claims of long-term damage from prolonged aspartame consumption.

Unfortunately, despite extensive research, there is still no consensus on whether aspartame is actually harmful.

What is aspartame?

Aspartame is also marketed under the brand names NutraSweet and Equal. This sweetener is also used in many processed products sold as diet foods.

The ingredients that make up aspartame are aspartic acid and phenylalanine. Both of these compounds are naturally occurring amino acids. Aspartic acid is produced by the human body and phenylalanine is an essential amino acid that we consume in our diet.

When the body processes aspartame, some of it is broken down into methanol. The consumption of fruit, fruit juice, fermented drinks and some vegetables can also result in either a direct intake or production of methanol. In 2014, aspartame was the largest source of methanol in the American diet (2).

Methanol is toxic in larger amounts, but even smaller amounts can be of concern when combined with free methanol, which increases absorption. Free methanol is present in some foods and is also produced when aspartame is heated. Regularly consumed free methanol can become a problem as it breaks down into formaldehyde, which is a known carcinogen.

However, the Food Standards Agency in the UK has stated that even in children who consume large amounts of aspartame, the maximum non-critical amount of methanol is not reached. Furthermore, it has been pointed out that while fruit and vegetables are known for their health benefits, methanol intake from these sources is not a high priority for research.

As reported by Dr. Alan Gaby, in the Alternative Medicine Review in 2007, aspartame found in commercial products or heated beverages could be a trigger for seizures and should therefore be considered in cases of difficult seizure management (3).

Aspartame approval

A number of authorities and health organizations have spoken positively about the safety of aspartame and have approved this sweetener. These include, among others:

U.S. Food and Drug Administration (FDA)
United Nations Food and Agriculture Organization
World Health Organization
American Heart Association
American Dietetic Association

In 2013, the European Food Safety Authority (EFSA) conducted a review of over 600 data sets from aspartame studies (4). No reason was found to withdraw aspartame from the market. The review reported no safety concerns at normal or increased intakes.

On the other hand, artificial sweeteners have a long history of controversy. Aspartame was developed at the same time that the U.S. Food and Drug Administration (FDA) removed the artificial sweeteners cyclamate and saccharin from the market (5). Laboratory studies had shown that massive doses of these two compounds caused cancer and other diseases in laboratory animals.

While aspartame has been approved by the U.S. Food and Drug Administration, the consumer advocacy organization Centre for Science in the Public Interest has cited numerous studies suggesting problems with this sweetener, including a study by the Harvard School of Public Health (6).

Products with aspartame

Whenever a product is labeled "sugar-free", it usually means that it contains an artificial sweetener instead of sugar. Although not all sugar-free products contain aspartame, aspartame is one of the most popular sweeteners. It is found in many packaged foods.

Some examples of aspartame-containing products include:

Diet drink
Sugar-free ice cream
Sugar-free chewing gum
Yogurt
Sugar-free sweets

The use of other sweeteners can help to reduce aspartame intake. However, if you want to avoid aspartame completely, you need to look at food labels.

Side effects of aspartame

According to the American Cancer Society, aspartame is about 200 times sweeter than sugar, which means that only a very small amount is needed to give food and drinks a sweet taste (7). The acceptable daily intake according to the FDA and EFSA is

FDA: 50 milligrams per kilogram of body weight
EFSA: 40 milligrams per kilogram of body weight

A can of an aspartame-sweetened soft drink contains about 185 milligrams of aspartame. A person weighing 70 kilograms would therefore have to consume more than 15 or 18 cans of such a drink per day to exceed these amounts.

People who suffer from a metabolic disorder known as phenylketonuria, on the other hand, should not consume aspartame at all. People taking medication to treat schizophrenia should also refrain from consuming aspartame.

Phenylketonuria

People who suffer from phenylketonuria have high levels of phenylalanine in their blood. Phenylalanine is an essential amino acid that is found in protein sources such as meat, fish, eggs and dairy products. Phenylalanine is also one of the two components of aspartame.

People who suffer from this metabolic disorder are unable to metabolize phenylalanine correctly. If you suffer from this disease, aspartame has a highly toxic effect.

Tardive dyskinesia

Tardive dyskinesia is believed to be a side effect of some medications used to treat schizophrenia. The phenylalanine in aspartame may increase the uncontrolled muscle movements associated with tardive dyskinesia.

Other

Anti-aspartame activists claim that there is a link between aspartame and a variety of conditions including the following:

Cancer
seizures
headaches
depression
Attention Deficit Hyperactivity Disorder (ADHD)
dizziness
Weight gain
Birth defects
lupus
Alzheimer's disease
Multiple sclerosis

Numerous studies have attempted to establish or disprove a link between aspartame and these conditions, but so far these studies have produced inconsistent results. Some sources report increased risks, symptoms or exacerbation of certain conditions, while others have found no negative effects of aspartame (8).

The effects of aspartame on diabetes and weight loss

When it comes to diabetes and weight loss, one of the first steps people take is to eliminate empty calories from their diet. This often includes sugar.

Aspartame has both benefits and drawbacks when it comes to diabetes and obesity. The Mayo Clinic has stated that artificial sweeteners are generally beneficial for diabetics (9). However, this does not necessarily mean that aspartame is the best sweetener of choice.

Artificial sweeteners can also help support weight loss efforts, but this is generally only the case if you have consumed a lot of sugary products before starting your weight loss efforts. Switching from sugary products to products with artificial sweeteners could also reduce the risk of tooth decay.

According to one study, rats fed aspartame had a lower total body mass (10). One caveat to this study is that these rats had both more gut bacteria and increased blood sugar levels. This increase in blood glucose levels was also associated with insulin resistance.

The scientific evidence on how aspartame and other sweeteners affect these and other diseases is far from conclusive.

Natural alternatives to aspartame

The controversy surrounding aspartame continues. Available scientific data suggests no long-term negative side effects, but the final word has not yet been spoken and research is ongoing. Before you go back to using sugar (which is high in calories but has no real nutritional value), you may want to consider natural alternatives to aspartame, which include the following:

Honey
maple syrup
agave nectar
fruit juices
Stevia leaves

But even if these products are more natural than artificial sweeteners such as aspartame, you should still only use them in limited quantities. Just like sugar, natural alternatives to aspartame can provide a lot of calories with little or no nutritional value.

The future of aspartame

Public concerns about aspartame remain. Scientific research has found no consistent evidence of harmful effects, making aspartame acceptable for daily use.

Due to the intense criticism, many people have taken steps to avoid artificial sweeteners altogether, but many others who are consciously watching their sugar intake continue to use artificial sweeteners.

When it comes to aspartame, just as with sugar and other sweeteners, the best course of action is probably to use this sweetener in limited amounts.

References:

Source: https://www.healthline.com/health/aspartame-side-effects#outlook

Oct 16, 2020

8 natural alternatives to sugar

Added sugar is probably by far the worst ingredient in the modern diet. It has been linked to many serious diseases including obesity, heart disease, diabetes and cancer. In addition, most people consume far too much sugar without realizing it.

Fortunately, there are many ways to sweeten foods without sugar. This article explores 8 healthy alternatives you can use instead.

Why sugar is bad for you

It should be mentioned at the outset that there is nothing good about sugar. It contains no protein, no essential fats, no vitamins and no minerals. There is absolutely no need for sugar in the diet.

In fact, there is a long list of reasons to avoid sugar.

Sugar negatively affects the hormones in your body that regulate hunger and satiety (1, 2). This can lead to increased calorie intake and weight gain.

It also damages your metabolism, which can lead to an increase in insulin levels and increased fat storage. In fact, many studies have found a strong link between sugar and obesity (3).Simply put, people who consume the most sugar are at a much higher risk of becoming overweight or obese compared to people who consume the least sugar.

High sugar consumption has also been linked to some of the world's deadliest diseases including heart disease, diabetes and cancer (4, 5, 6).

Sugar is also addictive. It causes a release of dopamine in the brain's reward center, which is the same response caused by addictive drugs. This leads to cravings and can stimulate overeating (7).

In short, sugar is damn unhealthy and should be avoided at all costs. Instead, consider using the following 8 alternatives.

1. stevia

Stevia is a natural sweetener derived from the leaves of a South American shrub that goes by the scientific name Stevia rebaudiana.

Human studies have indeed concluded that stevia is not associated with any adverse side effects (8, 9). However, stevia is not only considered safe and harmless, but is also associated with several health benefits.

Several studies have shown that stevioside, which is one of the sweet-tasting compounds in stevia, can reduce high blood pressure by 6 to 14% (11, 12). Stevia has also been shown to lower blood sugar and insulin levels, which could help fight diabetes (12).

It's worth noting that the two different sweet compounds extracted from the stevia plant - stevioside and rebaudioside A - have slightly different flavors.

Typically available in powder or liquid form, products labeled as stevia may contain either one or both of these compounds in varying amounts. This is the reason why some variants taste better than others, which means that some experimentation may be necessary to find the right variant for you.

All in all, stevia is probably the healthiest choice if you want to sweeten something. Summary: Stevia is 100% natural, contains no calories and has no known negative health effects. Stevia has been shown to lower blood sugar levels and blood pressure.

2. xylitol

Xylitol is a sugar alcohol with a sweetness similar to sugar. It is extracted from corn or birch wood and is found in many types of fruit and vegetables.

Xylitol contains 2.4 kcal per gram, which is 40% less than sugar. In addition, it does not increase blood sugar or insulin levels (13).

Most of the harmful effects associated with regular sugar are related to the high fructose content of sugar. Xylitol, however, contains no fructose and has none of the negative effects associated with sugar.

On the contrary, xylitol is actually associated with multiple health benefits. Several studies show that xylitol can improve dental health by reducing tooth decay (14, 15). In addition, xylitol increases the absorption of calcium in the body. This is not only good for your teeth, but also for your bone density, which can help protect against tooth decay (16, 17).

Xylitol is generally well tolerated, but consuming too much can cause digestive discomfort such as bloating and diarrhea.

It is important to note that xylitol is very toxic to dogs. Dog owners should keep xylitol out of their dog's reach or not have xylitol in the house at all.

Summary: Xylitol is a sugar alcohol that contains 40% fewer calories than sugar. Consuming xylitol can potentially promote dental health and protect against osteoporosis.

3. erythritol

Erythritol is also a sugar alcohol, but it contains fewer calories than xylitol. At just 0.24 kcal per gram, erythritol contains only 6% of the calories of regular sugar. The fact that erythritol tastes almost exactly like sugar makes the changeover quite easy.

Your body doesn't have the enzymes needed to break down erythritol, so most of it is absorbed directly into the bloodstream and excreted unchanged in the urine (18).

At regular doses, erythritol does not appear to have any dangerous side effects. In addition, it does not increase blood sugar, insulin, triglyceride or cholesterol levels (19). It is considered safe for human consumption and is well tolerated.

Human studies show no side effects when erythritol is consumed at doses of 2.2 grams per kilogram of body weight per day. However, higher doses may cause mild digestive problems in some people.

Summary: Erythritol is a sugar alcohol that tastes almost exactly like sugar but contains only 0.6 kcal. It is an excellent sugar alternative for people who are overweight or suffer from diabetes.

4. yacon syrup

Yacon syrup is extracted from the yacon plant, which is native to South America and is known by the scientific name Smallanthus sonchifolius.

Yacon syrup is dark in color and has a thick consistency reminiscent of molasses. In America, yacon syrup has become popular as a weight loss supplement after it was featured on a television program hosted by a famous American doctor.

Since there is only one small study showing that yacon syrup causes significant weight loss (20), more research is needed to confirm this claim.

Yacon syrup contains 40 to 50% fructooligosaccharides - a special type of sugar molecule that the human body cannot digest. As these sugar molecules are not digested, yacon syrup contains only 1.3 kcal per gram, which is about a third of the calories of regular sugar.

In addition, studies show that fructooligosaccharides can lower levels of the hunger hormone ghrelin, which can reduce appetite and food intake (21).

Fructooligosaccharides also serve as food for the "friendly" intestinal bacteria, which are very important for general health. Healthy gut flora is associated with a reduced risk of diabetes and obesity, increased immune function and better brain function.

Yacon syrup is generally considered safe, but excessive consumption can lead to bloating, diarrhea and general digestive discomfort.

Another disadvantage of yacon syrup is that it is not suitable for baking, as high temperatures break down the structure of fructooligosaccharides (22).

However, yacon syrup is good for sweetening coffee, tea, muesli and oatmeal.

Summary: Yacon syrup contains only a third of the calories of regular sugar. It is also very rich in fructooligosaccharides, which feed healthy gut bacteria and may support weight loss.

5-8 Less bad sugar options

There are a number of natural sweeteners that health-conscious people use instead of sugar. These include coconut sugar, honey, maple syrup and molasses.

However, even though these natural sweeteners may contain more nutrients than sugar, your body metabolizes them in the same way as regular sugar.

So the following sweeteners are only slightly less bad than regular sugar. However, they are still forms of sugar.

5. coconut sugar

Coconut sugar is made from the sap of the coconut palm. It contains a few nutrients including iron, zinc, calcium and potassium, as well as some antioxidants.

Coconut sugar has a lower glycemic index than sugar, which appears to be partly due to its inulin content. Inulin is a type of dietary fiber that has been shown to inhibit glucose absorption (23).

Despite this, coconut sugar is still very high in calories and contains the same amount of calories per serving as regular sugar. It is also very high in fructose, which is the main reason why sugar is so unhealthy.

At the end of the day, coconut sugar is very similar to regular table sugar and should therefore be used sparingly.

Summary: Coconut sugar contains low amounts of fiber and nutrients, making it slightly less bad than regular sugar. However, it is high in fructose and should therefore be used sparingly.

6. honey

Honey is a viscous golden liquid produced by bees. It contains traces of vitamins and minerals, as well as plenty of healthy antioxidants (24).

Consuming honey can help increase antioxidant levels in the blood. High antioxidant levels in the blood are associated with a lower risk of disease (25).

In fact, honey has been shown to reduce several risk factors for disease. One study found that consuming honey over an 8-week period in diabetics significantly reduced levels of bad LDL cholesterol and triglyceride levels in the blood (26).

It also increased the levels of good HDL cholesterol. However, the same study also observed an increase in a marker for long-term blood glucose levels (HbA1c), which is not good.

Another study found that eating honey lowered levels of C-reactive protein (CRP), which is a marker of inflammation (27). It also lowered homocysteine levels, which is another blood marker associated with disease.

In addition, both studies showed that honey has slightly less harmful effects on blood sugar levels and metabolism than regular sugar.

However, despite the fact that studies have shown that honey has some promising health benefits, it still contains fructose, which can contribute to a variety of health problems.

In short, honey is still sugar and therefore not completely harmless.

Summary: Honey contains antioxidants and small amounts of vitamins and minerals. It has some health benefits, but at the end of the day it is still sugar and therefore should not be consumed in excess.

7. maple syrup

Maple syrup is a thick, sugary liquid made by boiling down the sap of maple trees. It contains a reasonable amount of minerals including calcium, potassium, iron, zinc and manganese. In addition, it contains at least 24 different types of antioxidants (28).

A number of test tube studies suggest that maple syrup may even have anti-cancer effects, but more research is needed to confirm this (29).

However, even though maple syrup contains some beneficial nutrients and antioxidants, it is very high in sugar. It has a slightly lower glycemic index than regular sugar, which means it does not raise blood sugar levels as quickly as sugar (30).

Similar to coconut sugar and honey, maple syrup is also slightly better than regular sugar, but should still be used sparingly.

Summary: Maple syrup contains some minerals and over 24 antioxidants. It is slightly better than sugar, but should still be used sparingly.

8 Molasses

Molasses is a sweet, brown liquid with a thick, syrupy consistency. It is produced by boiling down cane sugar or sugar beet juice.

Molasses contains a handful of vitamins and minerals, as well as some antioxidants. Molasses is even richer in antioxidants than sugar and maple syrup (31). In addition, molasses is rich in calcium and potassium and may promote heart and bone health (32, 33).

All in all, molasses is a good substitute for refined sugar, but there is no reason to add it to your diet as it is still a form of sugar.

Summary: Molasses contains nutrients that may support heart and bone health and help regulate blood sugar levels. Nevertheless, molasses is high in sugar and should be used sparingly.

Avoid replacing sugar with these sweeteners

Some alternative sweeteners may actually do more harm than good. Some could be even more harmful than sugar.

Here is a list of sweeteners you should avoid.

Agave nectar

Agave nectar is made from the agave plant. It is often marketed as a healthy sugar alternative, but is probably one of the unhealthiest sweeteners you can find on the market.

Agave nectar is 85% fructose, which is a much higher fructose content than regular sugar. As mentioned above, large amounts of fructose have been linked to obesity and other serious diseases.

High fructose corn syrup

High fructose corn syrup is a sweetener made from corn syrup. It is commonly used to sweeten processed foods and soft drinks.

As the name suggests, high fructose corn syrup is very high in fructose. It can increase the risk of weight gain, diabetes and other serious diseases (35, 36, 37).

High fructose corn syrup is at least as bad as sugar and should be avoided at all costs. Although you won't typically use high fructose corn syrup as an ingredient in your recipes at home, it can be found in sauces, salad dressings and other condiments you use in cooking.

Conclusion

Eating too much sugar has been linked to several serious diseases including obesity, diabetes, heart disease and cancer.

The sweeteners presented in this article are good alternatives, with alternative being the key word, meaning that they should be used instead of refined sugar.

Stevia is probably the healthiest option, followed by xylitol, erythritol and yacon syrup. Less bad sugars such as maple syrup, molasses and honey are slightly better than regular sugar, but should be used sparingly.

References

Source: https://www.healthline.com/nutrition/natural-sugar-substitutes#section1

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