Artificial Sweeteners and Blood Clots: What You Need to Know

Many people use artificial sweeteners to cut down on sugar. These sweeteners make food taste sweet without adding calories. But new studies show they might not be as safe as we thought. Let’s look at what scientists have found about artificial sweeteners and blood clots.

What Are Artificial Sweeteners?

Artificial sweeteners are man-made sugar substitutes. They’re much sweeter than sugar, so you only need a little bit. Some common ones are:

• Aspartame (in NutraSweet and Equal)
• Sucralose (in Splenda)
• Saccharin (in Sweet’N Low)
• Acesulfame potassium (in Sunett and Sweet One)
• Erythritol (often mixed with other sweeteners)

You can find these in many foods and drinks:

• Diet sodas
• “Sugar-free” foods
• Baked goods
• Chewing gum
• Protein bars
• Some medicines

Why Do People Use Artificial Sweeteners?

People use artificial sweeteners for different reasons:

1. To lose weight: They have fewer calories than sugar.
2. To control blood sugar: They don’t raise blood sugar like regular sugar does.
3. To protect teeth: They don’t cause tooth decay like sugar.
4. To enjoy sweet tastes: People can eat sweet foods without guilt.

How Long Have We Been Using Artificial Sweeteners?

Artificial sweeteners have been around for a long time:

• Saccharin was discovered by accident in 1879.
• Cyclamate came along in 1937.
• Aspartame was found in 1965.
• Sucralose was approved for use in 1998.
• Stevia, a natural sweetener, became popular in the 2000s.

New Research on Erythritol

Scientists recently did a study on erythritol. This is a type of artificial sweetener. They found something worrying:

1. Erythritol made blood more likely to clot.
2. This happened very quickly, within 30 minutes of drinking it.
3. Everyone who had erythritol showed this effect.
4. People who had regular sugar didn’t have this problem.

What Did the Scientists Do in Their Study?

The scientists did a few important things:

1. They gave some people a drink with erythritol.
2. They gave other people a drink with regular sugar.
3. They checked everyone’s blood before and after drinking.
4. They looked at how the blood clotted.
5. They did this test more than once to be sure.

Why Are Blood Clots Bad?

Blood clots can be very dangerous. They can cause:

1. Heart attacks: When a clot blocks blood to the heart.
2. Strokes: When a clot stops blood from reaching part of the brain.
3. Problems in the lungs: When a clot travels to the lungs.
4. Pain and swelling in the legs: When a clot forms in a leg vein.

That’s why doctors are worried about anything that might make blood clots more likely.

How Do Blood Clots Form?

To understand why this study is important, let’s look at how blood clots form:

1. Blood has tiny cells called platelets.
2. When you get a cut, platelets stick together to stop bleeding.
3. This is good when you’re hurt.
4. But sometimes clots form when they shouldn’t.
5. This can happen in blood vessels.
6. If a clot gets too big, it can block blood flow.

Other Studies on Artificial Sweeteners

This isn’t the first time artificial sweeteners have been in the news. Other studies have found:

• People who drink a lot of diet soda might have a higher risk of heart problems.
• Artificial sweeteners might not help with weight loss.
• They might even increase the risk of diabetes and heart disease.

What Did These Other Studies Find?

Let’s look closer at what other scientists have discovered:

1. A study in 2019 found that women who drank two or more diet drinks a day had a higher risk of stroke.
2. Another study in 2017 showed that people who used artificial sweeteners might gain more weight over time.
3. Some research suggests that artificial sweeteners might change how our bodies handle sugar.

How Might Artificial Sweeteners Affect Our Health?

Scientists think artificial sweeteners might:

1. Change the good bacteria in our gut
2. Affect how our body handles sugar
3. Make us crave more sweet foods
4. Directly affect our blood vessels
5. Cause mild inflammation in the body

But we need more studies to know for sure.

What is Gut Bacteria and Why Does it Matter?

Our gut is full of tiny living things called bacteria. These bacteria are important for our health:

1. They help us digest food.
2. They make vitamins we need.
3. They help protect us from bad bacteria.
4. They might affect how we feel and think.

Some scientists think artificial sweeteners might change these good bacteria. This could affect our health in many ways.

What Do the Sweetener Companies Say?

The companies that make artificial sweeteners say their products are safe. They say:

• Erythritol has been used safely for years.
• The study used more erythritol than people usually eat.
• Many other studies have shown artificial sweeteners are safe.

But the scientists who did the study say the amount they used is like what’s in some foods and drinks.

Who Makes the Rules About Food Safety?

In the United States, the Food and Drug Administration (FDA) decides if food additives are safe. They look at many studies before they approve something. But sometimes new information comes out after approval. That’s why scientists keep studying these things.

What Does This Mean for Different People?

• People with heart problems might need to be extra careful.
• People with diabetes often use artificial sweeteners. They should talk to their doctors.
• People trying to lose weight might need to rethink using these sweeteners.
• Everyone should be aware of how much they’re eating.

How Might This Affect People with Diabetes?

People with diabetes often use artificial sweeteners because they don’t raise blood sugar. But if these sweeteners might increase the risk of blood clots, that’s a problem. Diabetes already increases the risk of heart disease. So people with diabetes should talk to their doctors about what sweeteners are best for them.

What About People Trying to Lose Weight?

Many people use artificial sweeteners to cut calories and lose weight. But some studies show this might not work. In fact, artificial sweeteners might make people crave more sweet foods. This could lead to eating more calories, not less. If you’re trying to lose weight, talk to a doctor or dietitian about the best plan for you.

Are There Any Safe Alternatives to Sugar?

If you’re worried about artificial sweeteners, you might wonder if there are safe alternatives. Here are some options:

1. Stevia: This comes from a plant and is very sweet.
2. Monk fruit: Another natural, very sweet option.
3. Honey: It has some health benefits, but it’s still high in calories.
4. Maple syrup: Like honey, it has some nutrients but is high in sugar.
5. Fruit: Using mashed banana or applesauce can add sweetness to recipes.

Remember, even natural sweeteners should be used in moderation.

What Should You Do?

Here are some tips:

1. Talk to your doctor if you’re worried.
2. Don’t eat too many artificial sweeteners.
3. Read food labels to see what’s in your food.
4. Try natural sweeteners like a little honey or maple syrup.
5. Eat more whole foods and fewer processed foods.
6. Keep learning about the latest health news.

How to Read Food Labels

Reading food labels is important. Here’s what to look for:

1. Check the ingredients list. Artificial sweeteners are usually listed by name.
2. Look for words like “sugar-free” or “diet.” These often mean artificial sweeteners are used.
3. Check the nutrition facts. If it says 0 calories but tastes sweet, it probably has artificial sweeteners.
4. Be aware that some products use more than one type of sweetener.

What Are Whole Foods?

When we say “eat more whole foods,” what does that mean? Whole foods are:

1. Foods that are not processed or only lightly processed
2. Foods without added sugars, artificial sweeteners, or preservatives
3. Examples include fruits, vegetables, nuts, seeds, and whole grains

Eating more whole foods can help you avoid artificial sweeteners naturally.

How to Cut Down on Sweeteners (Natural and Artificial)

If you want to use fewer sweeteners, try these tips:

1. Slowly reduce the amount of sweetener you use in drinks like coffee or tea.
2. Try flavoring foods with spices like cinnamon or vanilla instead of sweeteners.
3. Eat fruit when you crave something sweet.
4. Drink water, unsweetened tea, or sparkling water instead of sweetened drinks.
5. When baking, try using less sugar than the recipe calls for.

What’s Next for Artificial Sweeteners?

Scientists will keep studying artificial sweeteners. They want to know:

1. What happens when people use them for a long time
2. How they affect our bodies
3. If some people react differently to them
4. If there’s a safe amount to eat
5. How they compare to sugar and natural sweeteners

How Do Scientists Study Food Safety?

When scientists study food safety, they do different kinds of research:

1. Lab studies: They test sweeteners on cells or animals in a lab.
2. Observational studies: They look at what people eat and their health over time.
3. Clinical trials: They give some people sweeteners and others a placebo to see what happens.
4. Long-term studies: They follow people for many years to see long-term effects.

Each type of study gives us different information. Scientists look at all the evidence to understand if something is safe.

What Other Health Issues Are Scientists Studying?

Besides blood clots, scientists are looking at how artificial sweeteners might affect:

1. Weight gain or loss
2. Diabetes risk
3. Heart health
4. Cancer risk
5. Brain health
6. Kidney function

It’s important to remember that just because something is being studied doesn’t mean it’s dangerous. Scientists study many things to keep us safe and healthy.

How Can You Stay Informed?

It’s important to stay informed about health news. Here are some ways to do that:

1. Talk to your doctor at check-ups.
2. Follow reputable health organizations on social media.
3. Read health news from trusted sources.
4. Be careful of headlines that seem too dramatic.
5. Look for information that’s based on scientific studies.

What If You’ve Been Using Artificial Sweeteners for Years?

If you’ve been using artificial sweeteners for a long time, don’t panic. Remember:

1. The research is still ongoing.
2. Not all artificial sweeteners are the same.
3. Your overall diet and lifestyle matter more than any one food.
4. You can make changes slowly if you want to use less.
5. Talk to your doctor if you’re worried about your health.

How to Make Healthy Food Choices

Making healthy food choices can be confusing with all this information. Here are some tips:

1. Eat a variety of foods, especially fruits and vegetables.
2. Choose whole grains over refined grains.
3. Limit processed foods.
4. Drink plenty of water.
5. If you use sweeteners, use small amounts.
6. Cook at home more often so you know what’s in your food.
7. Enjoy treats in moderation.

The Importance of Balance

When it comes to diet and health, balance is key. This means:

1. Not cutting out entire food groups unless your doctor says to.
2. Enjoying a variety of foods.
3. Not worrying too much about any one ingredient.
4. Focusing on your overall eating pattern rather than individual foods.
5. Remembering that other factors like exercise, sleep, and stress also affect health.

What About Natural Sugar?

With all this talk about artificial sweeteners, you might wonder about natural sugar. Here’s what to know:

1. Natural sugar is found in fruits, vegetables, and milk.
2. It comes with other nutrients like fiber and vitamins.
3. It’s better than added sugar, but you still shouldn’t eat too much.
4. The sugar in whole fruits is generally considered healthy.
5. Fruit juice has more sugar and less fiber than whole fruit.

How Much Sugar is OK?

The American Heart Association suggests:

1. Men should eat no more than 9 teaspoons (36 grams) of added sugar a day.
2. Women should eat no more than 6 teaspoons (25 grams) of added sugar a day.
3. Children should have even less.

Remember, this is for added sugars, not the natural sugars in whole foods like fruit.

Other Ways to Reduce Sugar Intake

If you want to cut down on sugar without using artificial sweeteners, try these ideas:

1. Gradually reduce sugar in your coffee or tea.
2. Choose unsweetened versions of foods like yogurt and add your own fruit.
3. Eat more savory snacks instead of sweet ones.
4. Drink water or unsweetened beverages instead of sugary drinks.
5. When baking, try using less sugar or substituting some with mashed fruit.

The Role of Exercise

While we’re talking about diet, it’s important to remember exercise too. Regular physical activity can:

1. Help control weight
2. Reduce the risk of heart disease
3. Help prevent type 2 diabetes
4. Strengthen bones and muscles
5. Improve mental health and mood

Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

Wrapping It Up

Artificial sweeteners seemed like a good way to enjoy sweet tastes without sugar. But new research shows they might have their own risks. The study on erythritol and blood clots is especially worrying.

Does this mean you should never use artificial sweeteners? Not necessarily. But it’s a good idea to be careful about how much you eat. Try to eat more whole foods and fewer processed foods. And if you’re worried, talk to your doctor.

Remember, what we know about food and health is always changing. The best thing you can do is stay informed and make choices that feel right for you and your health.Here are some key points to remember:

1. Artificial sweeteners might increase the risk of blood clots.
2. They might not help with weight loss as much as we thought.
3. Natural doesn’t always mean better – even natural sweeteners should be used in moderation.
4. Reading food labels can help you make informed choices.
5. A balanced diet with plenty of whole foods is important for overall health.
6. Exercise, sleep, and stress management are also key parts of a healthy lifestyle.
7. If you have health concerns, always talk to your doctor.

In the end, the most important thing is to find a way of eating that keeps you healthy and makes you feel good. This might be different for everyone.

Stay curious, keep learning, and don’t be afraid to ask questions about your health and diet.For more information,

you can ask your doctor or look for updates from health organizations. They often share the latest news about food and health. Remember, your health is important, and you have the power to make choices that support it every day.