careful! "Zero-calorie" foods make you fatter and more depressed the more you eat

"Nutritionist, I always choose zero-calorie cola as my drink, and zero-calorie snacks like jelly, but why can't I lose weight? And I'm often in a bad mood! Is it because I'm not eating real sugar that I'm in a bad mood?" This is a question often asked by clients in the weight management nutrition clinic. You must be thinking, you have already chosen "zero calories", which means there is no calories at all, so why can't you lose weight? The secret to the sweetness of zero-calorie foods is "artificial sweeteners", which are also known as "sugar substitutes".

We can often see its traces in beverages, jellies, and various foods, such as zero-calorie cola, zero-calorie sparkling water, zero-calorie jelly, sugar-free chewing gum, etc. Sometimes, manufacturers even add sugar substitutes to whey protein powder, biscuits, beef jerky and other foods that are not labeled as "zero-calorie" in order to reduce calories or increase flavor.

Although sugar substitutes have no calories, they can affect the hormonal balance in our bodies and further lead to obesity! In fact, the real culprit behind our weight is not just calories, but the wrong kind of diet that causes hormonal imbalance! The following is an explanation of common types of sugar substitutes and their effects on metabolism and the brain.

Sugar Substitutes Cause Metabolic Imbalance

Common sweeteners include: saccharin, aspartame, sucralose, stevia, erythritol, lactitol, maltitol, sorbitol, xylitol, etc., which are one of the most widely used food additives in the world. We can often see its traces in beverages, jellies, and various foods, such as zero-calorie cola, zero-calorie sparkling water, zero-calorie jelly, sugar-free chewing gum, etc. Sometimes, manufacturers even add sugar substitutes to whey protein powder, biscuits, beef jerky and other foods that are not labeled as "zero-calorie" in order to reduce calories or increase flavor.

In fact, as early as 2012, studies have found that sugar substitutes affect the flora of our gastrointestinal tract, and intestinal bacteria control all the physiological metabolism of our body. Therefore, the imbalanced intestinal flora (dysbiosis) caused by sugar substitutes will further cause our body to produce insulin resistance, high blood sugar, obesity, non-alcoholic fatty liver, and even severe cases can lead to menstrual disorders, bladder cancer, fetal malformations, etc.

Sugar substitutes can worsen depression symptoms

In addition, more and more studies have found that many sugar substitutes are related to depression. This is because sugar substitutes affect the intestines and cause imbalance, which will further change the concentration of neurotransmitters in our brain that regulate emotions, and hinder the production and secretion of neurotransmitters that make us feel happy. Aspartame, a common sugar substitute, increases free radicals that attack our brain cells, while sucralose increases specific intestinal pathogens, which are commonly found in the intestines of patients with depression. Long-term intake of sugar substitutes may lead to hyperactivity, depression or worsening, dizziness, migraines, and in severe cases may cause Parkinson's disease, Alzheimer's disease and brain cancer.

After reading this, you should know that when choosing food, in addition to looking at the price and calories, it is more important to look at the ingredient list to see if it contains "artificial sweeteners". Don't blindly pursue "zero calories". Choosing the "type" of food is actually more important than "calories"!

This article was provided by Taipei Medical University Hospital Health Report May 2022

Author: Li Peifen, nutritionist at the Weight Management Center of Peking University Hospital