Calorie-cutting has been a long-standing weight loss strategy for those looking to shed pounds. However, beware of this practice, as it can lead to weight gain and an increased risk for diabetes. This is due to changes in gut bacteria caused by artificial sweeteners like aspartame. Studies have shown that people who consume these chemicals in their diet tend to weigh more than those who don’t.
Gut Bacteria and Weight Gain
For years, scientists have suspected that gut bacteria play a role in our weight. The different bacterial strains living in our digestive tract can influence how we digest and absorb nutrients. In particular, some bacteria have been linked to increased weight gain and others to weight loss. This complex relationship between gut bacteria and weight is often overlooked when people focus solely on calorie counting.
Artificial Sweeteners and Gut Bacteria
Researchers at the Weizmann Institute in Israel decided to take a closer look at the relationship between artificial sweeteners and weight gain. They tested the three most popular artificial sweeteners by adding them to the drinking water of lab animals. The result: these animals gained more weight and experienced glucose intolerance, a precursor for diabetes, compared to those that consumed plain water or sugar water.
Interestingly, when the lab animals’ gut bacteria were wiped out with antibiotics, artificial sweeteners no longer disrupted their glucose metabolism. This suggests that the chemicals in artificial sweeteners lead to a change in gut bacteria, ultimately promoting weight gain and increasing the risk of diabetes.
Human Testing – Confirming the Suspicions
Wanting to see if the same results applied to humans, the Israeli researchers conducted further experiments using human subjects. They found that, indeed, artificial sweeteners changed the gut bacteria in people as well. In some cases, consuming artificial sweeteners for just one week led to the first signs of glucose intolerance.
“Our relationship with our own individual mix of gut bacteria is a huge factor in determining how the food we eat affects us,” says researcher Eran Elinav. “Especially intriguing is the link between the use of artificial sweeteners – through the bacteria in our guts – to a tendency to develop the very disorders they were designed to prevent; this calls for reassessment of today’s massive, unsupervised consumption of these substances.”
How to Choose a Better Weight Loss Strategy
Protecting your gut bacteria and preventing weight gain starts with being mindful of the foods you consume. Begin by cutting out artificial sweeteners from your diet, and consider reducing your overall sugar consumption as well Mayo Clinic. Sugary drinks and processed foods high in sugar are major contributors to weight gain and health issues.
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. A healthy, clean diet not only provides our bodies with the essential nutrients, it also promotes a diverse and healthy gut microbiome, which has been linked to better weight management and overall health Harvard T.H. Chan School of Public Health.
Consider adding fermented foods like yogurt, kefir, sauerkraut, and kimchi to your diet, which can help maintain a healthy balance of gut bacteria WebMD. Probiotic supplements can also help improve your gut health, but be sure to consult your healthcare provider before adding supplements to your routine.
Regular exercise is also key to maintaining a healthy weight and managing blood sugar levels. The U.S. Department of Health and Human Services recommends a minimum of 150 to 300 minutes of moderate-intensity aerobic activity each week, in addition to muscle-strengthening activities on two or more days per week.
The Bottom Line
When it comes to weight loss, cutting calories and focusing solely on numbers may seem like a logical strategy. However, it’s essential to take a closer look at the quality of the food you consume, particularly in regards to artificial sweeteners. By focusing on a balanced diet, maintaining a healthy gut microbiome, and staying active, you’ll be on the right path to preserving your health and reaching your weight loss goals.
