Artificial Sweeteners will Never Satisfy Your Cravings!

Why artificial sweeteners will NEVER satisfy your cravings: The brain 'desires sugar's calories - NOT its sweetness'

• Artificial sweeteners still leave people craving sugar, scientists revealed
• That's because the brain craves sugar's calories, not sweetness
• A study found the brain responds to taste and calories in different ways
• Sugar satisfies the area that deals with nutritional value, not taste
• Humans have a sweet tooth to ensure we eat enough calories, study said

By LISA RYAN

Many people assume replacing sugar with artificial sweetener can satisfy their cravings.

But after having a coffee or biscuit with artificial sweetener, they still feel a desire for a sugary treat.

That’s because the brain’s hankering for sugar is deeper than just sweetness, scientists revealed.

The brain responds to taste and calorie counts in ‘fundamentally different ways.’

And it is the brain’s yearning for calories – not sweetness – that dominates a person’s sugar cravings, according to a new study from Yale University.

Thus, those who resolved to crack down on sugar this New Year may still find themselves craving for a cupcake or chocolate.

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Replacing sugar with artificial sweeteners won't satisfy a person's sugar cravings, scientists revealed. That's because sugar activates the part of the brain relating to calorie intake, not taste

Senior study author Dr Ivan de Araujo, of the John B. Pierce Laboratory, said: ‘It turns out the brain actually has two segregated sets of neurons to process sweetness and energy signals.

‘If the brain is given the choice between pleasant taste and no energy, or unpleasant taste and energy, the brain picks energy.’

Sweet taste and nutrient value both register in the striatum – which is the ancient region of the brain involved in processing rewards.

Humans developed a sweet tooth as a way to ensure that we eat enough.

If we get enough calories, then we are able to give our large brains enough energy to operate at peak efficiency.

The scientists in the study examined the brains of mice.

They found that signals for taste and nutrients are actually processed in two separate areas of the striatum – the ventral and dorsal.

Signals that indicate the value of taste are processed in the ventral striatum.

Meanwhile, signals for nutritional value are processed in the dorsal striatum.

The scientists found the dorsal striatum remained responsive to energy – even when calories fed to mice were paired with adversive taste.

They then investigated which signal had more control over eating behavior.

The mice that were fed both sugar with sweet taste but no calories – or sugar that contained calories but was altered to taste horribly – preferred the sugar with energy.

Humans developed a sweet tooth over time as a way to ensure that we get enough calories. Scientists gave mice the option of eating something sweet but with no calories or high in calories but tasting poorly - and the mice picked the higher calorie option

And, when he neurons in dorsal striatum were activated by a light technique called optogenetics, mice also ate ‘copious amounts’ of bad-tasting sugar.

Dr de Araujo said: ‘The sugar-responsive circuitry in the brain is therefore hardwired to prioritize calorie seeking over taste quality.’

The scientists hope the findings lead to the development of new strategies to curb excess sugar intake.

The study was published in the journal Nature Neuroscience. 

Obesity epidemic caused by sugar or fat in our diets?

The truth about sugar

• By Kerry Torrens - Nutritional therapist
• • Some experts believe it's the sugar rather than the fat in our diets that's contributing to our obesity epidemic. Nutritional therapist Kerry Torrens explains how to spot the 'hidden' sugar you may not know you're eating.
    
    
    

    What's my daily allowance?

    There are two types of sugar - naturally occurring sugar like lactose in milk and added sugar, which includes table sugar (sucrose) as well as concentrated sources like fruit juice.

    The new recommendations from the World Health Organisation (WHO) and the UK's offical nutrition advisors are that only 5% of your daily calorie intake should consist of added, or 'free' sugars. This equates to approximately five-six teaspoons (25g) for women and seven-eight teaspoons (35g) for men.
    

    The devil's in the detail

    The instant 'lift' we get from sugar is one of the reasons we turn to it at times of celebration or when we crave comfort and reward. However, even those of us without a sweet tooth may be eating more than we realise because so many everyday, processed foods, from cereals and bread to pasta sauce and soups contain sugar.

    But it's not all bad news - sugar is a carbohydrate found naturally in a host of different foods from lactose in milk to the fructose in fruit and honey. In fact, we need some sugar in our diets to supply ready energy to fuel our muscles and keep our brains active. The problem is that many processed foods have added sugar which supplies energy in the form of calories - and very little else. This means our body has to draw on the nutrients from the rest of our diet to process it and this can affect our health, including our immunity - leaving us more prone to bugs and colds. A high intake of sugar causes our blood sugar levels to shoot up, giving us that feel-good 'high' followed by a crashing slump which leaves us tired, irritable and craving more sugary foods. It's a vicious cycle that may be contributing to our weight problems as well as health concerns like diabetes and heart disease.
    

    Spot the hidden sugar

    • Low-fat and 'diet' foods often contain extra sugar to help improve their taste and palatability and to add bulk and texture in the place of fat.
       
    • Even savoury foods, like ready-made soups and sauces may contain added sugar.
       
    • A can of soft drink, on average, contains the equivalent of seven teaspoons of sugar.
       
    • The natural sugar in some fruit, including apples, has increased as new varieties (including Pink Lady, Fuji and Jazz) are bred to satisfy our desire for greater sweetness.

    
    

    Look on the label

    Discover how much sugar is in your food by doing these simple checks:

    • Look at the 'carbs as sugars' on the nutrition panel - this includes both natural and added sugars; less than 5g per 100g is low, more than 15g per 100g is high.
       
    • Check the ingredients list for anything ending in 'ose' (glucose, sucrose, fructose, lactose, maltose) - these are all forms of sugar, as are honey, agave, molasses and syrups like corn and rice syrup. The higher up the ingredients list, the more sugar the product contains.
       
    • Know your substitutes - for example xylitol, sorbitol and mannitol. These occur naturally in small amounts in plants and fruits and are often used in low-calorie products to provide sweetness but with fewer calories. Xylitol can be used in home-baking as a replacement for regular sugar (ratio 1:1) although it won't brown as much and it can't be used where yeast is the raising agent.
      
       

    Ways to cut down on your sugar

    Making a few adjustments to your diet can help you cut down on unnecessary sugar consumption:

    • Reduce the sugar you add to hot drinks. Do this gradually to give your taste buds time to adjust. Try adding a sprinkle of cinnamon to cappuccino or hot chocolate, cinnamon helps stabilise blood sugar levels and adds flavour without the sweetness.
       
    • Avoid low-fat 'diet' foods which tend to be high in sugars. Instead have smaller portions of the regular versions.
       
    • Be wary of 'sugar-free' foods. These often contain synthetic sweeteners like sucralose, saccharin and aspartame. Although these taste sweet, they don't help curb a sweet tooth so they tend to send confusing messages to the brain, which can lead to over-eating.
       
    • Balance your carb intake with lean protein like fish, chicken and turkey - protein foods slow stomach emptying, which helps manage cravings.
       
    • Swap white bread, rice and pasta for wholegrain versions like oats, granary and wholemeal breads, brown rice and pasta.
       
    • Reduce the sugar in recipes and add spices to boost flavour and taste.
       
    • Stick to one glass of fruit juice a day (or dilute it) and keep sweet soft drinks and alcohol for the weekends. Enjoy herbal teas or water with slices of citrus fruits.
       
    • For a pick me up, have a piece of whole fruit with a handful of nuts or a small tub of plain yogurt. Both contain protein which helps balance blood sugar and energy levels.

    
    

The Benefits of Ginger to Your Health

The health benefits of... ginger

• By Jo Lewin - Associate nutritionist

The Zingiberaceae botanical family to which ginger belongs includes three spices: turmeric, cardamom and ginger. From ancient India and China to Greece and Rome, the rhizome (root) of ginger has been revered as a culinary and medicinal spice. Gingerbread, ginger beer and preserved ginger are all familiar products. But ginger is more than a seasoning - its medicinal properties have been valued and used throughout the ages.

Identifying ginger...

The ginger plant is a creeping perennial with thick, tuberous underground stems and an ability to grow up to one metre in height. Cultivated mainly in tropical countries, Jamaican ginger (which is paler) is regarded as the best variety for culinary use. According to Chinese tradition, dried ginger tends to be hotter than fresh.

Origins...

Native to southeastern Asia, India and China, ginger has been an integral component of the diet and valued for its aromatic, culinary and medicinal properties for thousands of years. The Romans first imported ginger from China and by the middle of the 16th century, Europe was receiving more than 2000 tonnes per year from the East Indies. The top commercial producers of ginger now include Jamaica, India, Fiji, Indonesia and Australia.

Ginger is available in various forms:

• Whole fresh roots. These provide the freshest taste.
• Dried roots.
• Powdered ginger. This is ground made from the dried root- Preserved or 'stem' ginger. Fresh young roots are peeled, sliced and cooked in heavy sugar syrup.
• Crystallized ginger. This is also cooked in sugar syrup, air dried and rolled in sugar.
• Pickled ginger. The root is sliced paper thin and pickled in vinegar. This pickle, known in Japan as gari, often accompanies sushi to refresh the palate between courses.
   

A 10g serving of fresh ginger
 

4.6 calories	0.2g protein	0.1g fat	0.9g carbohydrate	0.0g fibre

 

The benefits of ginger tea

Ginger tea is great to drink when you feel a cold coming on. It is a diaphoretic tea, meaning that it will warm you from the inside and promote perspiration. It is also good when you don't have a cold and just want to warm up!

To make ginger tea (for nausea)...
Steep 20-40g of fresh, sliced ginger in a cup of hot water. Add a slice of lemon or a drop of honey if you fancy.

The origin of ginger ale...

In English pubs and taverns in the 19th century, bartenders put out small containers of ground ginger for people to sprinkle into their beer. And it was the ancient Greeks who prized ginger so highly that they mixed it into their bread, creating the first gingerbread.
 

Research

The many curative properties of ginger are widely researched. Used on the skin it can stimulate the circulation and soothe burns. As a diaphoretic it encourages perspiration, so it can be used in feverish conditions such as influenza or colds. The root, which is the part of the plant most widely used in alternative forms of medicine, is rich in volatile oils. It is these oils that contain the active component gingerol.

Soothes digestive system...

Historically, ginger has a long tradition of being very effective in alleviating discomfort and pain in the stomach. Ginger is regarded as an excellent carminative, a substance that promotes the elimination of excessive gas from the digestive system and soothes the intestinal tract. Colic, and dyspepsia , respond particularly well to ginger.

Nausea...

Gingerroot appears to reduce the symptoms associated with motion sickness including dizziness, nausea, vomiting and cold sweating. Ginger has also been used to treat the nausea and vomiting associated with mild symptoms of pregnancy sickness.

Gingerols...

Ginger also contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. Gingerols inhibit the formation of inflammatory cytokines; chemical messengers of the immune system.
 

How to select and store

Fresh ginger can be purchased in most supermarkets. Mature ginger has a tough skin that requires peeling. Fresh ginger can be stored in the fridge for up to three weeks if it is left unpeeled. Whenever possible, choose fresh ginger over dried since it is superior in flavour and contains higher levels of the active component gingerol. The root should be fresh looking, firm, smooth and free of mould with no signs of decay or wrinkled skin. If choosing dry ginger, keep it in a tightly sealed container in a cool, dark dry place for no more than six months.

Safety

Ginger is very safe for a broad range of complaints, whether it is taken in a concentrated capsule form, eaten fresh or sipped as a tea or ginger ale. Ginger contains moderate amounts of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid overconsuming ginger. If you're unsure or concerned whether it is safe for you to consume ginger always consult your doctor.

5 Easy Things to do to Stay Healthy

How to be healthy: 5 easy things to do today

• By Roxanne Fisher - Health editor 
• • Small changes can make a big difference when it comes to boosting your health. Try these five simple steps and start feeling better today...
    

    1. Chew your food

    Thoroughly chewing will put less pressure on your digestive system and help your body to absorb more nutrients. The digestion of complex carbohydrates starts with our saliva, which contains an enzyme called amylase – this encourages more vitamins and minerals to be absorbed from your small intestine. 

    2. Don't count calories

    While it’s important to keep an eye on portion sizes, the health world has shifted its focus from calorie counting to making healthy, nutrient-dense choices that are kind to your digestive system. The old ‘a calorie is a calorie’ mantra has been challenged by recent research that says we should be looking at the type of foods we’re eating rather than just the calorie content. Quality is the key.

    3. Sweet and simple

    Don’t be scared of sugar. The rules are simple – purge the refined, processed stuff from your diet as much as possible and enjoy natural, sweet sources alongside foods that will slow down absorption and regulate blood sugar. For example, eat fruit together with a small handful of high-protein nuts to lower the overall glycaemic index of your snack. Or satisfy a post-meal sugar craving with a drizzle of honey over protein-rich Greek yogurt.

    4. Forget the fads

    Let moderation be your mantra and make sure that you pack your diet with vegetables, fruit, lean protein and wholegrains – introduce new ingredients into your diet gradually over a few weeks to see if you notice any benefits. 
     

    5. Stay positive

    Researchers have found that we’re more likely to adopt healthy habits if they’re presented positively. Being told we shouldn’t do something has less of a lasting impact than if we’re told that eating or exercising will have a positive outcome. Focus on the results you want and treat meals as positive choices to help reach that goal. 

Got Food Cravings? What that really means...

What your food cravings really mean
By Kerry Torrens - Nutritional therapist

Experiencing some unusual cravings? Is it just about mood or could you be lacking something essential? From pregnancy to feeling picky, Kerry Torrens explains what your body might be trying to tell you...

If you’re prone to the mid-morning munchies or feel the urge for that afternoon sugar hit you probably end up blaming yourself for being weak-willed. But have you ever thought there might be more to your cravings than lack of willpower alone?

Stress, anxiety and emotions can all impact our ‘need’ for certain foods – take carb foods like bread, biscuits and sweet treats, eating them has a calming effect and boosts levels of the good mood brain chemical, serotonin – which is just what you craves when you’re feeling down or you’re stressed out.

In fact cravings are far more likely to be a message from your brain about how you‘re feeling, than your stomach saying its hungry or that you have a specific nutrient need. That said there are some physiological conditions like type 2 diabetes and other metabolic disorders (like polycystic ovarian syndrome ‘PCOS’) which may find you craving carbs and sugary foods. Similarly, a large percentage of women experience cravings in the days before their period - typically for serotonin-boosters like chocolate or salty foods, which can boost the body’s stress managing glands, the adrenals.   

If all this sounds familiar then take heart because there are steps you can take to manage your cravings:

• Don’t allow yourself to establish a habit – a cream cake at 4pm each day is not the ideal – arm yourself with a piece of whole fruit and a handful of nuts instead and vary your choices
• When you need carbs make them wholegrain – a wholemeal scone, granary bread or oat cakes are filling options
• Use distraction and do something else that you enjoy – phone a friend, take a relaxing bath or listen to music
• Learn to manage your stress – what works for you is not necessarily going to be the same for your partner, but find that special thing that helps lighten the load
• When you’re premenstrual manage your blood sugar levels by eating little and often and don’t forget to include protein in your meals and snacks – it helps fill you up and satisfies

Food cravings in pregnancy

We’ve all heard of crazy food cravings during pregnancy but are they a useful sign of a nutritional need or just another example of hormonal havoc?

Almost two thirds of mums-to-be experience some form of food craving - whether it’s for chilli or chocolate, pickles or potato chips the urge to satisfy this ‘need’ is strong.  But is this really your body’s way of communicating some inborn wisdom?

This is a hotly debated topic with many arguing that the scientific proof of our body’s inner ‘knowledge’ just isn’t there.  What we do know, however, is that you’re far more likely to experience food cravings if you suffered from bad bouts of morning sickness during early stages of pregnancy. The most commonly craved foods tend to be those high in energy, especially fatty or sweet foods, rather than those which are rich in protein and fibre – so perhaps it’s the extra energy boost our bodies crave when the demands of pregnancy are upon us.

Strange cravings

It’s not just cravings for food that mums-to-be experience, they may also feel strong aversions, which may even be for foods they previously munched quite happily. Experiencing both these symptoms is a more likely scenario than having just cravings alone. What’s more research tells us you’re more prone to food issues during pregnancy if you experienced them beforehand – so faddy eaters beware!

For many of us food aversions can be quite easily explained by our often heightened sense of taste and smell – for example, many expectant mums declare the kitchen a no-go area when protein foods like meat and fish are being prepared. Other women have an urge for strange smells and scents with the object of their desire often as bizarre as some cited food cravings.

Ice, freezer frost, clay, earth, polystyrene and soap are amongst the weird and wonderful non-food items that pregnant women can feel the need to consume. This practice is known as ‘pica’ and once again many attempt to explain it by associating it with a nutrient deficiency, most commonly for the mineral iron. That said, although studies suggest women who tend to practice pica are more likely to have been under-weight and possibly anaemic at conception, the scientific link with a specific nutrient(s) remains elusive.

What's your body saying?

So if it’s not your body telling you of a specific nutrient need can it really be down to hormones?

Well a number of experts believe it is – but we’re not talking female hormones here, it’s more to do with the hormones that govern your appetite. Many of these appetite-controlling hormones shift during pregnancy with some, including a hormone called Neuropeptide Y increasing, this leads to a corresponding rise in appetite. Once again our knowledge is lacking because although these hormones can increase our appetite during pregnancy, linking them with an actual food craving is not so easy.   

So what do we know?

One thing is clear and that’s a cultural link with the food you crave - this means the food cravings of an expectant mum in Tanzania are likely to be quite different to those of a mum-to-be in the UK or US. Also food cravings and aversions tend to be at their most intense during early pregnancy (although that’s not always the case), with most mums-to-be experiencing a peak during the second trimester, after which the feelings generally peter out. That said, if you start to crave sweeter foods as the pregnancy progresses it’s worth mentioning this to your health care professional because an increased desire for sweet foods is common in women who go on to develop gestational diabetes.

Despite the ferocity of food cravings it’s good to know that they rarely lead to the types of over-eating bouts commonly seen with eating disorders. Although, don’t forget that indulging too often can lead to excess weight gain, which places extra stress on your body and may result in a high birth-weight delivery with its associated implications.

What your craving might mean…

Common cravings	Commonly suggested links with...	Could actually be because….
Ice	Iron	Chewing or sucking on ice relieves inflammation of the mouth and tongue which is thought to be a sign of anaemia.
Chocolate	Magnesium	Chocolate is a good source of magnesium but so are nuts which are less commonly cited as a craved food. So your choccie desire may be more to do with the feel good factor it delivers and its sweet taste.
Lemons	Vitamin C	Taste buds change during pregnancy so some experts suggest it’s actually the strong sour taste you crave.
Pickles	Salt	There’s no evidence to support this and some women say it’s the crunch and the acidity that actually satisfies them
Ice cream	Fat, sugar, protein	Sweet and cooling as well as rich and creamy could that be why you crave an ice-cream sundae?

With no widely accepted explanation for food cravings during pregnancy the best advice has to be that as long as your cravings do not threaten your health and that of your unborn baby, and you continue to eat a balanced diet then go ahead and indulge occasionally. However, if your cravings persist, they prevent you from getting the essential nutrients you need, they’re high in fat, sugar or salt or they put you at risk of food poisoning speak with your GP.

It’s worth remembering that salty foods not only impact your blood pressure but can cause bloating and make your ankles swell and eating too much sugar can put an additional load on organs like the pancreas. Likewise if your cravings are just plain weird – soap, sand and coal are not unheard of - and they are stopping you from achieving the right balance in your diet, seek medical advice.

Finally, a word for those planning a pregnancy - one thing we do know is that how you nourish yourself prior to conception is as important as your diet during pregnancy, so start early and eat a well-balanced diet now to help you enjoy a happy, healthy pregnancy in the future.