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.

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The startling truth about artificial sweeteners

This week I wanted to share news of a recent study carried out on the affects of artificial sweeteners and my thoughts around foods containing these products.

Many women I work with have switched to artificial sweeteners in the pursuit of managing their weight before coming for help. Diet Coke and many supposed ‘health’ products are often on the menu. Unbeknownst to them, these very foods and drinks are likely to have been contributing to their challenges.

It’s a common misconception that swapping to artificial sweeteners is the answer to removing sugar from your diet and though too much sugar is unhelpful, the likes of sucralose (in products such as Splenda and Canderel) and aspartame (a key ingredient found in Diet Coke) have been found to have an impact on blood glucose levels and the balance of bacteria in our gut.

Sucralose - impact on food cravings and appetite 

A recently published study - one of the largest to date, has examined how the brain responds to sucralose, and has come to some startling conclusions. Sucralose was found to increase activity in regions of the brain responsible for food cravings and appetite in both women and those who were considered clinically overweight. They also discovered an overall decrease in the body’s satiety hormones that help us to feel full.   – Not quite so helpful for those wanting to take control of bingeing, emotional eating and snacking, after all!

So, what’s the answer when it comes to sugar?

I help my clients to have a more balanced approach to sugar rather than trying to eliminate it completely from the diet. Outright restriction is likely to lead to cravings and a compulsion to eat sugary foods in larger quantities. Similarly, I support them with moving away from products such as Diet Coke (which are often used in an attempt to suppress appetite or cravings) and help them to bring in a rich diversity of foods that will support their physiology instead.

If this is something you struggle with, then my Un-diet your Mind  21 day course will help you to transition from  food anxiety, restriction and endless dieting to a more a balanced approach to food. I will be with you every step of the way, so you feel supported and motivated to begin the process of long-lasting change. The course is starting on Monday 1st November

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