8 Minute Fitness



Is Diet Soda Making Us Fat?Research suggests the additives in diet soda could be far more potent than the additives in regular sodaFirst came cyclamate, discovered in 1937 and later removed due to cancer concerns. Then came aspartame in 1965, about 200 times sweeter than sucrose, shown to cause cancer in animals, and nonetheless approved for use in 1981. Last came acesulfame potassium (ace k) and the current top dog often used in the soft drink industry, sucralose. Since sucralose is consistently used throughout the food industry, it’s best you know what sucralose is and what it does to the body. So what is sucralose? Sucralose is an artificial sweetener, most commonly known for its presence in Splenda. One study claims this calorie-free sweetener is 400-700 times sweeter than sugar, without the bitter aftertaste of other sweeteners. The question is can something like an artificial sweetener, with zero calories, really make us fat?Evidence from controlled studies actually suggest that artificial sweeteners don’t cause weight gain and may even be mildly effective for weight loss.One study of 641 children revealed that those who were drinking 8.5 ounces (250 ml) of an artificially sweetened drink gained significantly less weight and fat than children who consumed a sugary drink. How can this be? Aren’t artificial sweeteners worse for your body than regular sugary drinks?Let’s look at the facts. Sugar-sweetened foods trigger the release of brain chemicals and hormones in part of what is known as the “food reward pathway”. Basically, once you drink a regular sugary drink, your body recognizes the caloric intake and your brain becomes satisfied. With zero-calorie, artificial sweeteners, your brain does not recognize that you have consumed any calories, and the brain fails to release the chemicals and hormones responsible for the “food reward pathway”. Your brain thinks that you have not consumed anything. The result is an increase in appetite and a craving for sugary foods and sweets than what you would normally have. This means it’s not the artificial sweeteners that make you fat, it’s the intense craving for other sugary foods that leads you to make unhealthy eating choices, thus making you fat. So what if I just control my cravings?If you are magically able to fend off the craving effects of artificial sweeteners, you still may have to deal with the added health risks that come along with it. Though observational studies cannot prove cause and effect, the results of these studies can be quite staggering. One study showed a high intake of diet soft drinks was linked to a 121% greater risk of type 2 diabetes. Another study showed these beverages were associated with 34% greater risk of metabolic syndrome. So not only do you increase your craving for food, you have to deal with the added health risks that come along with it.Are there healthier drink options while still getting your sweet fix? I’m glad you asked!Here are 4 healthy drink options that can replace your diet soda:YUMMY BLUEBERRY SMOOTHIEBlueberries are packed with anti-oxidants and are one of the healthiest super-foods for your body. Pair that with the anti-inflammatory properties of cinnamon and the soothing and anti-bacterial properties of honey and you have a great mix of healthy ingredients for any drink.TIP: Try this recipe in place of your daily diet soft drink: 1/2 cup nonfat or 1 percent lowfat milk1/2 cup plain Greek yogurt1 cup frozen blueberries (unsweetened)1 teaspoon honey1 teaspoon of cinnamon ? small bananaTEATea, which began as a medicine, has zero calories, has many awesome health benefits, and is packed with flavonoids (plant-based phytonutrients) and antioxidants. Regular tea drinkers may experience excellent hydration, improved concentration and focus, reduced stress levels, and excellent cardiovascular health and blood pressure. One study connected green tea to better working memory, the type of memory we use on a day-to-day basis.Which type of tea is best?As far as antioxidants are concerned, white tea, the “healthiest of all teas”, is trailed by jasmine tea, green tea, then black tea. If you are trying to find a good replacement for your diet soda habit, tea might be one of your best bets. GREEN SUPERFOOD DRINKI’ve been making green drinks as far back as I can remember. The benefits to juicing are endless and can dramatically change your life, if done consistently. I’ve tried anything and everything with regards to combinations of vegetables and fruits to get the healthiest and best tasting green drink recipes I can put together. Some of the super foods I like to use include:ChlorellaCinnamonFlaxseedGingerSpirulinaMoringaOatsTurmericSpinachKale ChardDark Leafy GreensBlueberriesGreen ApplesKiwiMangosOrangesBananasCeleryCabbageBeetsCucumberLemonLimeHoneyBasilCilantroMintPick your favorites and put them together for an afternoon treat. The key is to balance the veggies with the fruit to get something that tastes pretty good. TIP: Try this healthy green drink recipe:1 cup frozen?mango chunks1/2 cup frozen?peach slicesa handful of?kale?(stems removed, unless you can handle the taste of the nutrient rich stems)1-2 cups?almond milk1/2 inch slice of?fresh gingersprinkle of?cinnamonhoney?to tasteThe better quality the machine, the smoother your juices and smoothies will be. Many of the basic, cheap versions miss out on a lot of nutrients, and if you are going to spend the money on weekly vegetables, you need to get the most nutrition you can out of them. There are added benefits to using complete vegetables for your smoothies, but if you just can’t find the time to make your own drinks, there are several powder options that give a lot of the same benefits. I personally do both to try and get the most of both worlds. TIP: Use a heavy-duty juicer or blender to make juice or smoothies to get the most nutritional benefit out of your fruit and vegetables. Not only that, they will last a lot longer than the cheaper versions. With juicers especially, you get what you pay for. WATER (WITH LEMON, CUCUMBER OR GINGER)Everyone knows hydration is important and water with lemon might give you that little bit of sweetness that could help you curb taste for diet soda. One study at the University of East London found that children who were in a state of mild dehydration were cognitively better after given a glass of water. They were better in nearly every measure including happiness, visual attention,?and visual search.TIP: If you want some additional health benefits or a little bit of sweetness, try adding lemon, cucumber or ginger to the water. LemonLemon acts as a digestive and detoxifying agent helping the body to maintain a good pH balance. They are a rich source of vitamin C, helping the body to protect itself from immune deficiencies. The anti-inflammatory lemon helps maintain good digestive health, can reduce the appearance of skin problems such as acne, promotes weight loss, and helps reduce joint and muscle pain.CucumberCucumbers are 95% water so you might as well add them back in their natural watery environment. Cucumbers are filled with anti-oxidants, promote brain health and memory, decrease swelling and inflammation, and play a roll in the prevention of certain cancers. Cucumbers are filled with lignans and cucurbitacins. In one study, scientists found that cucurbitacins can help block the signaling pathways that are important for cancer cell proliferation and survival.?GingerOne of my favorite additives to any drink is ginger. Ginger is one of the healthiest spices on the planet. Most notably, it contains gingerol, a substance with powerful medicinal properties. Ginger is mainly known for its treatment of nausea and morning sickness. Not only that, ginger reduces muscle pain and soreness, has anti-inflammatory effects, helps with osteoarthritis, can drastically lower blood sugar, may protect the brain against Alzheimer’s, and has cancer preventing properties. The benefits are endless, but be careful, a small amount of ginger can provide a big kick!Conclusion: Diet sodas are only diet in their calorie content. But what they lack in calories, they gain in an increase in cravings and health risks. Switching from diet to non-diet soda is not the solution. Switch to a vitamin and nutrient rich drink. Remove your bad habit and replace it with a healthy habit. Your mind and your body deserve something better than what you’ve been putting into it.Are you drinking unhealthy drinks? What’s holding you back from switching to something better? Comment below! ................
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