5. High-Fructose Corn Syrup
High-fructose corn syrup is a sweetener made from corn. It’s frequently found in soda, juice, candy, breakfast cereals and snack foods.
It’s rich in a type of simple sugar called fructose, which can cause serious health issues when consumed in high amounts.
In particular, high-fructose corn syrup has been linked to weight gain and diabetes.
In one study, 32 people consumed a drink sweetened with either glucose or fructose for 10 weeks.
By the end of the study, the fructose-sweetened beverage caused significant increases in belly fat and blood sugar levels, plus decreased insulin sensitivity compared to the glucose-sweetened beverage.
Test-tube and animal studies have also found that fructose can trigger inflammation in the cells .
Inflammation is believed to play a central role in many chronic conditions, including heart disease, cancer and diabetes.
Additionally, high-fructose corn syrup contributes empty calories and added sugar to foods without any of the important vitamins and minerals that your body needs.
It’s best to skip sugary snacks and foods that contain high-fructose corn syrup.
Instead, go for whole, unprocessed foods without added sugar, and sweeten them up with Stevia, yacon syrup or fresh fruit.
SUMMARYHigh-fructose corn syrup is associated with weight gain, diabetes and inflammation. It’s also high in empty calories and contributes nothing but calories to your diet.
6. Artificial Sweeteners
Artificial sweeteners are used in many diet foods and beverages to enhance sweetness while reducing calorie content.
Common types of artificial sweeteners include aspartame, sucralose, saccharin and acesulfame potassium.
Studies show that artificial sweeteners can aid in weight loss and help manage blood sugar levels.
One study found that people who consumed a supplement containing artificial sweeteners for 10 weeks had a lower intake of calories and gained less body fat and weight than those consuming regular sugar.
Another study showed that consuming sucralose for three months had no effect on blood sugar control in 128 people with diabetes.
Note that certain types of artificial sweeteners like aspartame may cause headaches in some people, and studies show that certain individuals may be more sensitive to its effects.
Still, artificial sweeteners are generally considered safe for most people when consumed in moderation.
However, if you experience any negative side effects after using artificial sweeteners, check ingredients labels carefully and limit your intake.
SUMMARYArtificial sweeteners may help promote weight loss and blood sugar control. Certain types may cause mild side effects like headaches, but they are generally considered safe in moderation.