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- The Problem With Sweeteners
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⏰ IN A RUSH?
Today’s 30-Second Summary
If you don’t have time to read the whole email today, here are some key takeaways:
The WHO has released a report about the use of non-sugar artificial sweeteners to help aid weight loss, and in a word, their advice is “don’t”.
The advice offered is instead to just get used to using less. Your taste buds will adapt, and you’ll get just as much pleasure as before, from progressively less sweetening agent.
A lot of collagen supplements on the market are made from industrial by-products of animal agriculture, and contain artificial ingredients that may not always be the best
Today’s sponsor, NativePath, are offering the closest-to-nature collagen supplements possible—check them out below, for details!
Ultra-processed foods linked to increased depression risk
Aerobic/cardio exercise linked to significantly lower risk of flu or pneumonia death
Read on to learn about these things and more…
👀 WATCH AND LEARN
We can cure almost all human diseases. Here’s how. | Dr. Albert-László Barabási
In this short (5:34) video, Dr. Barabási explains how understanding the structure of the network within our cells can allow for precise interventions that cure the problem without causing other issues:
Prefer text? Click here to read the transcript!
🧂 MAIN FEATURE
The WHO’s new view on sugar-free sweeteners
The WHO has released a report offering guidance regards the use of sugar-free sweeteners as part of a weight-loss effort.
In a nutshell, the guidance is: don’t
Here’s the report itself: Use of non-sugar sweeteners: WHO guideline
Here’s the WHO’s own press release about it: WHO advises not to use non-sugar sweeteners for weight control in newly released guideline
And it was based on this huge systematic review: Health effects of the use of non-sugar sweeteners: a systematic review and meta-analysis
They make for interesting reading, so if you don’t have time now, you might want to just quickly open and bookmark them for later!
Some salient bits and pieces:
Besides that some sweeteners can cause gastro-intestinal problems, a big problem is desensitization:
Because many sugar substitutes are many times (in some cases, hundreds of times) sweeter than sugar, this leads to other sweet foods tasting more bland, causing people to crave sweeter and sweeter foods for the same satisfaction level.
You can imagine how that’s not a spiral that’s good for the health!
The WHO recommendation applies to artificial and naturally-occurring non-sugar sweeteners, including:
Acesulfame K
Advantame
Aspartame
Cyclamates
Neotame
Saccharin
Stevia
Sucralose and erythritol, by the way, technically are sugars, just not “that kind of sugar” so they didn’t make the list of non-sugar sweeteners.
That said, a recent study did find that erythritol was linked to a higher risk of heart attack, stroke, and early death, so it may not be an amazing sweetener either:
Want to know a good way of staying healthy in the context of sweeteners?
Just get used to using less. Your taste buds will adapt, and you’ll get just as much pleasure as before, from progressively less sweetening agent.
❤️ OUR SPONSORS MAKE THIS PUBLICATION POSSIBLE
NativePath: Your New Secret Weapon Against Aging*
*Parts of aging, anyway! We’ve written before about the importance of collagen for far more than just youthful skin—it’s also critical for the health of joints and bones!
Most collagen supplements on the market are made from industrial by-products of animal agriculture, and contain artificial ingredients. What NativePath does differently is focus on keeping things as close to nature as possible, with the highest quality (and purest) ingredients.
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🌍 AROUND THE WEB
What’s happening in the health world…
Patients with rheumatic and musculoskeletal conditions vulnerable to long term opioid use
People too tired to lead healthier lifestyles, UK survey finds
Perception is not only a matter of now—our past influences what we see
Aerobic/cardio exercise linked to significantly lower risk of flu or pneumonia death
More to come tomorrow!
📖 ONE-MINUTE BOOK REVIEW
Eat To Beat Disease: The New Science Of How Your Body Can Heal Itself - by Dr. William W. Li
We all know that in principle, "food is medicine"... Or at least, that it can be. What we don't always know is exactly what and why and how!
Dr Li outlines it for us in a clear and simple fashion that's not just prescriptive, but also explanatory.
He starts with an overview of the body's own systems for keeping itself in good working order, including:
Angiogenesis
Regeneration
Microbiome
DNA protection
Immunity
When it comes to the framework of eating to beat disease—per the title—the principles map directly to the systems we just mentioned, thus:
Starve your disease, feed your health
(Re)generate your health
Feed your inner ecosystem
Direct your genetic fate
Activate your immune command center
Thereafter, most of the rest of the book is given over to foods and food-related habits to promote all of the above, and how each works.
Lastly, he shares a lot of information about "food doses" because it's all very well saying "eat cruciferous vegetables" or "eat these nuts", but how much is enough? For that matter, how much is too much, if applicable? Where lies the difference between "make sure to eat some healthy fats" and "congratulations, you buttered your arteries"?
All this and more, Dr. Li explains for us in a clear and easy-reading fashion.
In short: this book is a great one-shot at reducing all-cause mortality and improving general health with food.
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Wishing you amazing health from the inside out,
The 10almonds Team