Artificial sweeteners + perimenopause news [plus easy dinner recipe]
ARE ARTIFICIAL SWEETENERS THE ANSWER?
A recent largest-to-date study has examined whether the brain responds differently to the artificial sweetener sucralose compared to regular sugar in different groups of people.
We already know that artificial sweeteners behave in the same way as sugar, when it comes to insulin and they can have detrimental effects on our gut health too. However, this study highlights that for women and larger bodied people, there is an increase in activity in the regions of the brain responsible for food cravings and a decrease in fullness hormones when consuming sucralose.
This latest discovery should have implications for our public health messaging. We have been told for years to switch from sugar laden or high fat products to diet versions containing artificial sweeteners. Until the dietary guidelines are changed - it's important we keep spreading the word from the ground up that diet products are not the answer.
PERIMENOPUASE ANYONE?
I’m delighted to have been asked to be one of the experts in the Perimenopause Hub. It’s an amazing community lead by the wonderful Emily Barclay. I’m particularly drawn to this community as Emily is extremely determined to ensure this space is a diet culture free zone and is anti all diet talk! There are a huge number of perimenopausal women suffering with poor self-esteem, body image and their relationship with food and I’m looking forward to being able to support them.
WHAT I’M COOKING WITH THIS MONTH
Spring onions are in season this month and I love them for their light onion flavour in dishes. They’re equally at home in British cooking as they are in Asian-inspired dishes. If you experience digestive discomfort like bloating with white onions you may find you can tolerate spring onions if you use the green part only.
This is a super-easy, delicious recipe
INGREDIENTS
100g pak choi
4x 150g fillets firm white fish
5cm knob ginger, finely chopped
2 garlic cloves, finely sliced
2 tbsp soy sauce
1 tsp mirin (rice wine)
1 bunch spring onions
Handful of fresh coriander, to serve
Juice of 1 lime
METHOD
Heat the oven to 200C. Cut a large rectangle of foil - big enough to make a large envelope. Place the pak choi on the foil, followed by the fish, then the ginger and garlic.
Pour over the soy sauce and rice wine, and season.
Fold over foil and seal the 3 edges. Put the foil parcel on a baking sheet.
Cook for 20 mins then open the parcel and scatter over the spring onions and coriander. Squeeze over the lime juice.
Serve with steamed veg and short grain brown rice or noodles.