Tag Archives: heart disease

Why Artificial Sweeteners Make You Fat: What Do We Do Now?

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SodaWe’ve been hearing for years that artificial sweeteners are bad for you and can actually cause weight gain. This flies in the face of logic. After all, if you’re consuming fewer calories than you would if you were using sugar or honey, how could they encourage weight gain? And just how bad are they for you in other ways? We decided to stop asking ourselves these questions and get down to what appears to be the truth of the matter.

Artificial sweeteners have been around for more than 130 years; saccharin was developed in 1878 from coal tar derivatives (yum!). It didn’t enter widespread use until WWI, due to sugar shortages. But artificial sweeteners experienced a huge boost in popularity in the 1960s and 1970s, as new sweeteners were introduced to satisfy the sweet tooth (teeth?) of dieters.[1] The rising tide of American obesity increased in step with the increase in consumption of artificially sweetened products, particularly diet sodas.

Artificial sweeteners have been controversial and subject to scrutiny almost from their inception. The USDA began investigating saccharin in 1907, and then proceeded to flipflop, proclaiming it an adulterant in 1911, then stating in 1912 that saccharin was not harmful to human health.

Cyclamates underwent similar scrutiny by the FDA in the 1960s, and is still banned in the U.S., spurring the development of alternatives such as aspartame and sucralose. Artificial sweeteners are in widespread use today in sodas, candies and other processed foods, as well as available on (almost) every restaurant table in America. Some, like stevia, claim to be derived from natural sources, the implication being that they are better for you than completely laboratory-derived products. (Most stevia products are actually highly processed.)

The basis for the story that artificial sweeteners promote weight gain comes from a study at Purdue University.[2] Rats were fed yogurt sweetened with glucose (table sugar) and compared to a group of rats fed yogurt sweetened with zero-calorie saccharin. Three different experiments were conducted to see whether saccharin changed the rats’ ability to regulate intake of calories. The saccharin-fed rats later consumed more calories, gained more weight, put on more body fat and didn’t make up for it by cutting back on calories. This phenomenon occurred at statistically significant levels.

The researchers postulated that when the body detects sweetness, it gears up to consume a high-calorie food. When the false sweetness is not followed by the anticipated calories, it confuses the body’s connection between sweetness and calories. This leads to increased intake of calories and a blunted satiety response to overeating, leading to increased accumulation of fat.

Of course, these were rats, not people. Other studies have shown that at some level, the brain can distinguish between real and artificial sweeteners—but not, as it happens, if the person regularly consumes diet soft drinks. A diet soda drinker’s pleasure center in the brain will respond equally to either sucrose- or artificially sweetened sodas. Activity was diminished in an area of the brain called the caudate head in diet soda drinkers. Decreased activation of this area is associated with elevated risk of obesity.[3]

So far, we’ve learned that artificial sweeteners may blunt people’s satiety response, but that if they come in the form of diet soda, this effect may be worsened. Is there anything else out there to worry us about artificial sweeteners?

Although there have been many hoaxes perpetuated around artificial sweeteners and their alleged danger to human health, according to the FDA, all sweeteners currently on the market have been conclusively proven safe for human consumption.[4] There is no credible evidence that any of these sweeteners cause toxic reactions, cancer, seizures, or any of the other claims that have been lodged against them.

However, there is ample evidence they can make you fat. What more do we need to know? Artificial sweeteners are products that do the exact opposite of what they were intended to do.

So what alternatives do we have? We know that sugar isn’t good for us, and we know that high fructose corn syrup is worse. Sugar alcohols (which are not alcohols) can raise blood glucose levels, although not usually to the level of sugar. Sugar alcohols (including maltitol, sorbitol and xylitol) can also cause gastric symptoms, especially in children.[5] Honey is no better than sugar, healthwise, especially if processed (raw honey may confer some health benefits in the form of trace minerals, vitamins and phytochemicals).

Fortunately, there are a number of alternatives for sweetening the morning cup of tea or coffee. Which you choose depends on your personal taste, plus where it falls on the glycemic index. Diabetics in particular need to find a low-glycemic-index sweetener they can live with if they wish to avoid artificial sweeteners.

Brown rice syrup. This has a distinct malty or nutty flavor. It falls high on the glycemic index at 85, which makes it unsuitable for diabetics. It does contain minute traces of arsenic because brown rice contains minute traces of arsenic, but not enough to harm you unless you’re really chugging the stuff—in which case, you might have other worries.

Coconut palm sugar. This is a pale brown, granulated sugar made from the sap of coconut palms. It has a pleasant, light flavor and is relatively low on the glycemic index at 35.

Barley malt syrup. This is derived from malted (sprouted) barley that is cooked until the starch converts to sugar. It comes as a syrup or powder and is 42 on the glycemic index.

Agave nectar. Made from the juice of the blue agave plant (the same plant used to make tequila). It’s low on the glycemic index, between 15 and 30, depending on whether you are using raw or refined syrup. The raw syrup is darker and has more flavor, while the refined is a light color and has less flavor.

Stevia. Stevia is 0 on the glycemic index although it is 200-300 times sweeter than table sugar. It is touted as a natural product, but the white powder you put in your iced tea is in fact the product of an intensive refining process (and may also contain maltodextrin, which is highly processed and may elevate blood sugar[6]). There are liquid tinctures of stevia available that are not highly processed.

The sweeteners mentioned here are widely available, affordable, and palatable to most people (although some people react strongly to the taste of stevia). Find out more about sweeteners and where they fall on the glycemic scale at http://www.organiclifestylemagazine.com/healthy-sugar-alternatives/

SweetBeat Tuned for Athletic HRV Training

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Front crawl swimmer speeding through the pool

 

Many of you are athletes or fitness-focused individuals and currently use SweetBeat to monitor and track your HRV as it correlates to your training routine. In an effort to better meet your needs, we have added some features that are specifically designed for HRV recovery and training.

The latest release of SweetBeat can now be downloaded from the App Store.

When you press start, you can view a selection screen to monitor stress, run HRV For Training session or run a Heart Rate Recovery session. If you select the Help icon (question mark in a box) at the right of each session type, you will see the following screen.

Session Selection Screen

Select session

 

You can learn about the HRV For Training feature set by swiping to the left after you select the help ? button. The following six screens give you an overview of the new SweetBeat functionality.

 

Screen1

 

Screen2

 

Screen3

 

Screen4

 

Screen5

 

HRV for Training over time

 

To run an HRV For Training session, select the session option, and press the start button on the main monitor screen. SweetBeat will automatically filter your HRV readings from your heart rate monitor and begin counting down a three-minute session.

The SweetBeat learning algorithm will establish a reference line over a few days as shown in the HRV For Training Over Time graph.

We recommend that you initially do light training or no training for a couple of days.  If you do train during initial sessions, the algorithm will compensate and adjust over the first 10 days of use, improving accuracy over time.

The HRV For Training Over Time graph will provide recommendations after each daily reading for a regular training day (HRV is above reference line), a light exertion day (HRV is below reference line for one day), or a rest day (HRV is below the reference line for two days).

If you wish, SweetBeat will remind you to take a daily HRV reading, with a selectable time that you preset. This reminder will appear initially when you select your first HRV training session. If you want to change the daily reminder time, you can access the preset in the settings menu under application settings.

Daily Reminder Setting

Daily Reminder

 

Charts for each session are included in history tab as well as cumulative charts for all sessions. HRV training sessions are tagged as HRV in the history screen.  You can also still select your own tag.

Good luck with your training! If you have any questions you can email us at support@sweetwaterhrv.com and we will reply within 24 hours.

Important Information for SweetBeat Users

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SweetWater Health is a very young company. SweetBeat™, our iPhone app, has been on the market for just a little over a year. We started with no users at all (except for us SweetWaterites), and during the months that followed SweetBeat’s debut, we have watched with interest as our audience of users has grown.

And you, our users, have surprised us. We thought that most people would purchase SweetBeat to help reduce stress. There are certainly some users that fit that profile, but the dedicated users, the ones who really use SweetBeat all the time, are athletes—often elite athletes—who use SweetBeat for HRV training to help understand their bodies better and to optimize training schedules.

And you—our dedicated users—told us that the product needed tweaking so you could use it even more effectively. So tweak it we did, and we need to tell you about the changes we made. This is important to know even if you are not an athlete, as your HRV levels will appear lower than in previous versions. This does not mean your HRV has changed—only the scale.

SweetBeat version 1.2.2 (and beyond) includes a refinement of the HRV calculation algorithm to fine-tune it for athletes. Some of you ultra-fit individuals were “maxing out” the HRV reading at 100. The new algorithm fixes this with the result that the calculated HRV will appear lower than in previous versions of SweetBeat. We have included some charts to illustrate what you can expect with version 1.2.2.

For SweetBeat users who have been measuring HRV for athletic training, your HRV will appear to decrease with version 1.2.2. For this reason we recommend starting with a new baseline taken on a day that you know you are fully recovered. We believe this will provide more accurate results in the long run as your fitness levels improve.

Below are a couple of charts that illustrate how your new HRV scores may differ from your previous scores.

How is HRV calculated? SweetBeat measures the RR intervals (the time between heartbeats) then calculates the HRV parasympathetic parameter rMSSD. We then run a scaling algorithm on rMSSD to create an HRV value. Typical values will be in the range of 0-100. rMSSD is the square root of the mean squared difference of successive RRs. Elite athletes will experience very high rMSSD scores compared to others.

If you want to see the raw numbers, look at the “Geek Screen” on the flip side of the ECG heart beat screen. To see the Geek Screen, press the button in lower right corner of the window where the animated ECG appears. You will see the summary numbers from your last session. Below are the same charts from above that include rMSSD.

As a reminder on how to use HRV for training:

  1. Take your HRV every morning prior to any activity.
    1. This session can be measured sitting, standing or lying down, but be consistent in the position you select.
    2. Do a five-minute session.
      1. HRV is time dependent so be consistent in the length of the session
      2. If HRV drops significantly (more than 10 points) a low exertion or rest day is in order.
      3. If HRV drops significantly two or more days in a row, a rest day is in order.

Questions? Please send them to support@sweetwaterhrv.com. We’d love to hear from you.

 

 

Can We Fight Diabetic Neuropathy with Your Help?

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Diabetic neuropathy is one of the most hideous symptoms of a devastating disease, and can result in loss of limbs and eyesight, debilitating pain—and even death. I’m about to ask a favor of anyone reading this who is diabetic, but first, a brief description of diabetic neuropathy for those who haven’t already learned about it.

There are various kinds of neuropathies, or damage to the nervous system, that can result from diabetes. In diabetes, neuropathies are believed to be caused by long-term exposure of the nerve cells to high blood glucose and possibly by low levels of insulin.[1] Symptoms of neuropathies depend on the type of nerve damage:

Peripheral neuropathies, the most common, cause pain or numbness in toes, feet, legs, hands, arms, or fingers.

Diabetic autonomic neuropathy  (DAN) affects the autonomic nervous system and may cause changes in digestion, bowel or bladder function, sexual response and perspiration.

Cardiovascular autonomic neuropathy (CAN), one of the most serious versions, damages the nerve fibers that control the heart and blood vessels, resulting in cardiovascular disease.[2]

Proximal neuropathy causes pain in the thighs, hips or buttocks and leads to weakness in the legs.

Focal neuropathy results in the sudden weakness of one nerve or group of nerves, causing pain or weakness in that area. While painful, focal neuropathy usually does not lead to more severe, long-term problems.[3]

The most insidious aspect of diabetic neuropathy is that by the time you experience symptoms, the nerve damage is already done. Various therapies are available for treating the symptoms and slowing nerve damage, but the best of all approaches is PREVENTION. The best prevention is keeping blood sugar under control, but as the nerve damage often takes place long before you notice symptoms, wouldn’t it be great if there were some way to detect the onset of neuropathy before damage has been done?

While neuropathy testing has been added to the treatment recommendations of the American Diabetes Association, testing for diabetic neuropathy is usually not a part of your annual or biannual visit to the doctor. (If it is, we applaud your physician!) Neuropathy is usually diagnosed after you have developed symptoms—by which time, it is too late to reverse the damage; it can only be managed.

There is, however, a way to test for diabetic neuropathy that is non-invasive, not painful, and easy. Heart rate variability (HRV) can be used to identify nerve damage in very early stages, which would allow diabetic patients to seek help from their physicians before greater damage has occurred. (For an explanation of HRV, download our whitepaper on HRV or see the article on HRV in Wikipedia.)

SweetWater Health is working on an iPhone app that would allow diabetics to test themselves at home as often as desired (though twice a year is usually sufficient). The app would require the purchase of a compatible heart rate monitor such as athletes use, usually priced under $100. You would perform three simple physical exercises while wearing the monitor and the app will tell you if you are experiencing damage to your nervous system.

Now for the favor. If you are diabetic and are interested in the development of such an app, please go to http://www.sweetwaterhrv.com/dan.php and let us know. Your input will help us by letting us know there is a genuine need and desire for such a product. You can also sign up for more information about the product and volunteer to be a beta tester if you want.

Sincere thanks for taking the time to help us help you!

[1] National Diabetes Clearinghouse, http://diabetes.niddk.nih.gov/dm/pubs/neuropathies/

[2] “Diabetic Cardiovascular Autonomic Neuropathy,” A. Vinik, MD, PhD, FCP, MACP; D. Ziegler, MD, PhD., FRCPE; Contemporary Reviews in Cardiovascular Medicine, Jan. 22, 2013.

Canola Oil: Why Not Just Drink Gasoline?

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Fat, fat, fat, fat. So much controversy swirls around various forms of fat. First we’re told coconut oil is deadly—then it’s a healthy miracle food. Then we’re told butter is poison—but now, it, too, has assumed the virtuous glow of health. Margarine is the healthy butter substitute—but now we hear it clogs your arteries. Olive oil, once eschewed by American cooks because it added flavors to food, is now lauded by American cooks because it adds flavors to food (and it’s good for you).

So what about the humble kitchen standby for cooking, canola oil? It’s tasteless and it contains high amounts of omega-3 fatty acids, so it should be good for you, right?

Well, apparently not so much. Canola oil is not only bad for you, it’s horrendously bad for you.

Let’s start at the beginning. Have you ever seen a canola plant? No, you haven’t, because there is no such thing. The word “canola” was made up. Originally, it stood for “Canadian oil low-acid.” This is because growers in Canada believed, with good reason, that Americans would not want to eat something called “rapeseed oil.” It also sounded like “granola,” so the producers reasoned it would be perceived as a healthy food.

Rape is a member of the mustard/cabbage family. It has pretty, bright yellow flowers. It’s grown for its seeds—but unprocessed rapeseed has never been used for food, as has mustard seed. That’s because the seeds contain as much as 45% erucic acid, which is a poison. Insects won’t eat the seeds, and natural, unprocessed rapeseed is poisonous to humans and other animals. It causes deposits of fatty acids in the heart and thickening of the cardiac walls, which can lead to valve dysfunction and heart failure. Erucic acid can cause these effects even in quantities as small as 2%, which is the percentage of erucic acid allowed in canola oil in the United States. Rapeseed also contains glycosides, which interfere with thyroid functioning.

Growers have genetically modified the rape plant to produce lower concentrations of erucic acid and glycosides, but the oil must still be processed before it meets the standards set for food-grade oil. Using heat and hexane (and other solvents) strips more of the erucic acid from the oil, but turns the omega-3 fatty acids rancid. These are solidified and removed by partially hydrogenating the oil, which produce free radicals and some trans-fatty acids (known to create fatty deposits on arterial walls).

When Canadian researchers fed formula containing canola oil to piglets, the piglets developed vitamin E deficiency, even though the formula contained sufficient vitamin E for their nutritional needs. Vitamin E deficiency can lead to a boatload of health problems including anemia, muscular weakness, increased risk of heart disease and cancer, and more.

So what has been marketed to the North American public as heart-healthy oil, high in omega-3 fatty acids, is actually an unhealthy, genetically modified trans-fat that can damage vital organs, deplete vitamin E and promote disease. And it’s everywhere. Even if you don’t use it for cooking, canola oil is in many thousands of processed foods such as salad oils, baby foods, sauces, marinades, canned foods, baked goods, and so on.

So I don’t know about you, but when I learned this, I went through every bottle, can and jar in my kitchen and read the ingredients. Anything that contained canola oil went into the trash, never to be purchased by me again. If you want more details, there’s an excellent article in the November-December 2012 issue of Wellbeing Journal entitled “Canola Oil: Is It Healthy?” by Brian Fife, ND. It’s a pretty scary article—and I bet you, too, will clean out your kitchen after reading it!

The Anatomy of Desire

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In “The Willpower Instinct,” by Stanford University psychology instructor Kelly McGonigal, she defines willpower as composed of three parts: “I Will, I Won’t and I Want.” These three functions reside in the prefrontal cortex of the brain—something we humans have more of than most other animals.

“I Will” is the function that allows you to get things done, even if they are hard. “I Won’t” is the function that prevents you from eating something unhealthy or spending more money than you should. “I Want” is the function that tells you what you desire—what you really desire. So when your sweet tooth is screaming at you to drink a chocolate frappucino, “I Want” can remind you that what you really desire is losing 15 pounds. These three elements combine to create what we call willpower—the ability to control impulses that tempt us to do things that may not be in our best interests.

Our willpower is often at odds with our impulsive self, rooted in a deeper, more primitive part of the brain. We still need that older, less sophisticated system because it also provides us with valuable instincts such as fear and disgust that work to keep us safe and healthy. But our baser selves are always urging us to act on impulse, so it’s a pretty constant struggle.

Fortunately, there’s an easy way to increase willpower, according to McGonigal: meditation. Dr. McGonigal is a scientist, not a Buddhist nun or new-age guru, and she backs up her assertions with scientific evidence.

The enemy of impulse is mindfulness: being present and aware of what you are doing and which decisions you are making at all times. A lot of poor decisions can be made while you are thinking about something else. For example, how many times have you suddenly come to the realization during a meal that you have eaten more than you intended, or eaten something that you shouldn’t have? Maybe you were reading a book or talking to a friend, and “didn’t notice”. That was your impulsive self, slipping one over on the prefrontal cortex while you were distracted. When you are fully aware of your decisions, you are more likely to make the right ones.

Meditation improves mindfulness. Neuroscientist have discovered that meditation trains the brain to become better at self-control, including “attention, focus, stress management, impulse control, and self-awareness,” according to McGonigal’s book. Just three hours of meditation practice led to an increase in these benefits, and after 11 hours, novice meditators increased the neural connections needed for focus and impulse control. Eight weeks of daily meditation increased the gray matter of the prefrontal cortex and led to increased self-awareness, or mindfulness in the individuals studied.

Meditation is easy, and does not necessarily involve spiritual seeking or levitation, or any of those other weird things you sometimes hear about. It is a matter of setting aside a period of time to sit and be quiet (including the inner voice we always hear). Be quiet, don’t fidget, and focus on something neutral, like breathing. It isn’t necessary to turn off that inner voice entirely; just notice that you have become distracted, and return to your focus on breathing. Start with five minutes and work up to a longer period. Even distracted meditation is better than none and will have positive benefits, so don’t get discouraged.

For excellent and simple instruction on how to meditate, see page 26 of McGonigal’s book, “The Willpower Instinct”. There are also several meditation resources online—try Googling “how to meditate” and you’ll find something that works for you.