Skrite nevarnosti umetnih sladil: vpliv na možgane, apetit in razpoloženje

Aku Energija
3 days ago
Branje traja 7 min

Dolga desetletja so umetna sladila oglaševali kot brezskrbno alternativo sladkorju. Obljubljala so manj kalorij, boljši nadzor telesne teže in celo zaščito pred sladkorno boleznijo. A nedavne raziskave kažejo drugačno sliko. Svetovna zdravstvena organizacija (WHO) zdaj opozarja, da umetna sladila ne pomagajo pri dolgoročnem uravnavanju telesne teže [6]. Kaj torej v resnici pomenijo za naše zdravje?

Umetna sladila in iluzija sitosti: spodbujajo lakoto namesto zadovoljstva

Ste vedeli, da lahko sukraloza, pogosto uporabljeno umetno sladilo, apetit dejansko poveča namesto zmanjša? Sladila, kot so sukraloza, aspartam in saharin, lahko pretentajo jezik, a možganov ne. Nedavna raziskava je pokazala, da so udeleženci, ki so pili vodo s sukralozo, občutili skoraj 20 % večje povečanje lakote v primerjavi s tistimi, ki so pili z vodo oslajeno s sladkorjem [8, 9]. [Preberi več: Skrita zdravstvena tveganja energijskih pijač]

Zakaj je temu tako? Običajno sladek okus pomeni prihajajočo energijo in sproži hormone, ki telesu sporočijo: »Sit si.« Umetna sladila pa ponujajo sladek okus brez kalorij. Posledično signal sitosti nikoli ne prispe, zaradi česar ste bolj lačni in bolj nagnjeni k prenajedanju [8]. Sčasoma lahko to privede do povečanja telesne teže – prav tistega izida, ki bi ga sladila morala preprečiti.

Umetna sladila in staranje možganov: neviden udarec kogniciji

Nedavne raziskave so razkrile zaskrbljujoče povezave med umetnimi sladili in pospešenim kognitivnim upadom.

Študija, objavljena v reviji Neurology, je več kot osem let spremljala 12.772 brazilskih odraslih. Udeleženci z največjim vnosom umetnih sladil so pokazali 62 % hitrejši upad spomina in miselnih sposobnosti v primerjavi s tistimi z najnižjim vnosom. To ustreza približno 1,6 dodatnim letom staranja možganov. Tudi zmerni uživalci so doživeli 35 % hitrejši upad, kar pomeni približno 1,3 dodatnega leta [5, 6, 7].

Učinek je bil še posebej izrazit pri odraslih, mlajših od 60 let, ter pri osebah s sladkorno boleznijo. Sladila, kot so aspartam, saharin, acesulfam-K, eritritol, ksilitol in sorbitol, so bila povezana z upadom delovnega spomina in verbalne tekočnosti, medtem ko takatose takšnega učinka ni pokazal.

[Preberi več: Več kot le igra - igranje mahjonga lahko izboljša kognitivne sposobnosti in zrelost uma]

Povezava z depresijo: sladila za žalost?

Uživanje ultra-predelanih živil, zlasti tistih z umetnimi sladili, je prav tako povezano z večjim tveganjem za depresijo.

Študija skoraj 32.000 žensk je pokazala, da so tiste, ki so zaužile največ ultra-predelanih živil (9 ali več porcij na dan), imele 50 % večje tveganje za depresijo v primerjavi s tistimi, ki so jih zaužile najmanj (4 ali manj porcij na dan). Posebej so umetna sladila in zasladene pijače povečale tveganje za depresijo za 26 % oziroma 37 % [3, 4].

Čeprav ima depresija več vzrokov, prehrana očitno igra pomembno vlogo.

Druge zdravstvene težave: od srca do črevesja

Umetna sladila so povezana še z nekaterimi drugimi zdravstvenimi težavami:

Sladkorna bolezen tipa 2: Že ena umetno sladkana pijačo na dan lahko poveča tveganje za sladkorno bolezen tipa 2 za 38 %, kar je več kot pri pijačah sladkanih s sladkorjem (23 %) [1, 2, 10].
Kardiovaskularne bolezni in možganska kap: Nekatera sladila, kot sta eritritol in ksilitol, lahko rahlo povečajo agregacijo trombocitov, s čimer se poveča tveganje za srčni napad ali možgansko kap [6, 7, 10, 12].
Težave s prebavo in mikrobiomom: Sladila lahko spremenijo črevesno mikrobioto, kar vpliva na uravnavanje glukoze, občutljivost na inzulin, shranjevanje maščob in apetit [7, 9, 10]. [Preberi več: Kako zdraviti zaprtje z akupunkturo in TKM]
Glavoboli: Aspartam je pogosto povezan s sprožanjem glavobolov in migren [8, 10].
Alergijske reakcije: Sladila, kot so aspartam, ksilitol in eritritol, lahko povzročijo alergijske reakcije, vključno z izpuščaji in koprivnico [8, 10].
Spremenjeno zaznavanje okusa: Dolgotrajna uporaba sladkorja in sladil lahko zmanjša občutljivost brbončic, poveča željo po sladkem in zmanjša zaznavanje naravnih okusov [9].

Kaj lahko storimo? »Rehabilitacija« brbončic in izbira naravnih možnosti

Če umetna sladila ne izpolnijo svojih obljub, kaj je alternativa? Nekaj preprostih sprememb lahko pomaga obnoviti ravnovesje:

Preverjajte etikete: Preglejte pogosto uživana živila (pijače, ploščice, jogurti, žvečilni gumiji) in preverite prisotnost sladil, kot so aspartam, sukraloza, saharin, acesulfam-K, eritritol ali ksilitol.
Postopno zmanjševanje: V 2–4 tednih zmanjšujte uporabo sladil za 25–50 %, dokler jih ne odpravite.
Test z jabolkom: Ocenite sladkost jabolka na lestvici od 1 do 10. Če se vam zdi brez okusa, to lahko pomeni, da so vaše brbončice preobčutljive zaradi umetne ali rafinirane sladkosti. Sčasoma se občutljivost na naravne okuse lahko povrne.
Raje izberite naravno sladko, nepredelano hrano: Namesto rafiniranega sladkorja ali umetnih nadomestkov izberite blago sladko hrano, ki tudi podpira prebavo: buča, sladki krompir, korenje, datlji jujube, goji jagode, proso ali riževa kaša. Ta živila podpirajo Vranico po TKM in pomagajo uravnotežiti energijo, ne da bi pretirano spodbujala željo po sladkem. [Preberi več: Sladkor v novi luči: Kako uravnovesiti željo po sladkem]

Obnavljanje ravnovesja s pravo hrano

Umetna sladila, ki so nekoč veljala za neškodljivo alternativo sladkorju, zdaj razkrivajo bolj zapleteno zgodbo. Lahko povečajo apetit namesto, da bi ga zmanjšala, pospešijo staranje možganov in celo vplivajo na razpoloženje ter duševno zdravje.

Najboljša strategija ni prehod z enega sladila na drugega, temveč zmanjšanje splošne sladkosti v prehrani. S poudarkom na naravni, nepredelani hrani lahko ponovno naučimo brbončice, podpiramo jasnost uma in hranimo telo na način, ki presega prazne obljube »brez sladkorja«. [Preberi več: Prehranski nasveti TKM]

Če se spopadate z željo po sladkem, prebavnimi težavami ali nihanji razpoloženja, povezanimi s prehrano, lahko pomaga individualiziran pristop. TKM ponuja prehransko terapijo in smernice za življenjski slog, pa tudi dodatne terapije – kot so akupunktura in kitajska zeliščna medicina – prilagojene vašemu posameznemu stanju in potrebam. Ti pristopi obravnavajo tako simptome kot, še pomembneje, vzroke, s čimer pomagajo trajno obnoviti ravnovesje. [Preberi več: Vaše telo je ekosistem, ne stroj]

Razmislite o TKM svetovanju, ki združuje prehranske smernice in ciljane terapije ter lahko podpira vaše dolgoročno zdravje in dobro počutje.

Viri:

The Hidden Dangers of Artificial Sweeteners: Effects on the Brain, Appetite, and Mood

For decades, artificial sweeteners were marketed as the guilt-free alternative to sugar. They promised fewer calories, better weight control, and even protection against diabetes. But recent evidence paints a different picture. The World Health Organization (WHO) now warns that artificial sweeteners do not help with long-term weight management [6]. So what do they really mean for our health?

Artificial Sweeteners and the Illusion of Satiety: Stimulating Hunger Instead of Satisfaction

Did you know that sucralose, a common artificial sweetener, may actually increase appetite rather than reduce it? While sweeteners like sucralose, aspartame, and saccharin may trick the tongue, they don’t fool the brain. A recent study revealed that participants who drank water with sucralose experienced almost a 20% greater increase in hunger compared to those who drank sugar-sweetened water [8, 9]. [Read more: The Hidden Health Risks of Energy Drinks]

Here’s why: normally, sweetness signals incoming energy, prompting hormones that tell the body “you’re full.” Artificial sweeteners provide the sweet taste without the calories. As a result, the satiety signal never arrives, leaving you hungrier and more likely to overeat [8]. Over time, this can contribute to weight gain, the very outcome sweeteners were supposed to prevent.

Artificial Sweeteners and Brain Aging: An Invisible Blow to Cognition

Recent research has revealed alarming links between artificial sweeteners and accelerated cognitive decline.

A study in Neurology followed 12,772 Brazilian adults over eight years. Those with the highest intake of artificial sweeteners showed a 62% faster decline in memory and thinking skills than those with the lowest intake. That’s roughly 1.6 extra years of brain aging. Even moderate consumers experienced a 35% faster decline, about 1.3 extra years [5, 6, 7].

The effect was especially pronounced in adults under 60 and those with diabetes. Sweeteners such as aspartame, saccharin, acesulfame-K, erythritol, xylitol, and sorbitol were linked to declines in working memory and verbal fluency, while tagatose showed no such effect.

The Link to Depression: Sweeteners for Sadness?

Consumption of ultra-processed foods, particularly artificially sweetened products, is also linked to higher depression risk.

A study of nearly 32,000 women found that those eating the most ultra-processed foods (9+ servings/day) had a 50% higher risk of depression than those eating the least (4 or fewer servings/day). Specifically, artificial sweeteners and sweetened drinks increased depression risk by 26% and 37%, respectively [3, 4].

While depression has many causes, diet clearly plays a significant role.

Other Health Concerns: From Heart to Gut

Artificial sweeteners have been linked to several additional health issues:

Type 2 Diabetes: Consuming just one artificially sweetened drink per day can increase the risk of type 2 diabetes by 38%, higher than sugar-sweetened drinks (23%)[1, 2, 10].
Cardiovascular Disease and Stroke: Some sweeteners, like erythritol and xylitol, may slightly increase platelet aggregation, raising the risk of heart attack or stroke[6, 7, 10, 12].
Digestive and Microbiome Disruptions: Sweeteners can alter gut microbiota, affecting glucose regulation, insulin sensitivity, fat storage, and appetite[7, 9, 10]. [Read more: How to Treat Constipation With Acupuncture and TCM]
Headaches: Aspartame has been frequently linked to triggering headaches and migraines[8, 10].
Allergic Reactions: Sweeteners such as aspartame, xylitol, and erythritol may cause allergic reactions, including rashes and hives[8, 10].
Altered Taste Perception: Long-term use of sugar and sweeteners may desensitize taste buds, increasing cravings for sweetness and reducing sensitivity to natural flavors[9].

What Can We Do? “Rehabilitating” the Taste Buds and Choosing Natural Options

If artificial sweeteners don’t deliver on their promises, what’s the alternative? A few simple shifts can help restore balance:

Check Labels: Review commonly consumed foods (drinks, bars, yogurts, chewing gum) for sweeteners such as aspartame, sucralose, saccharin, acesulfame-K, erythritol, or xylitol.
Cut Back Gradually: Over 2–4 weeks, reduce sweetener use by 25–50% until eliminated.
Apple Test: Rate the sweetness of an apple on a scale of 1–10. If it tastes bland, it may mean your taste buds are overstimulated by artificial or refined sweetness. With time, sensitivity to natural flavors can return.
Favor Naturally Sweet, Whole Foods: Instead of refined sugar or artificial substitutes, choose mildly sweet foods that also nourish digestion: pumpkin, sweet potato, carrots, jujube dates, goji berries, millet, or rice porridge. These foods support the Spleen in TCM and help balance energy without overstimulating cravings. [Read more: Rethinking Sugar: How to Balance Sugar Cravings with TCM]

Restoring Balance Through Real Food

Artificial sweeteners, once considered a harmless alternative to sugar, now reveal a more complicated story. They can increase hunger instead of reducing it, accelerate brain aging, and even influence mood and mental health.

The best strategy is not to switch from one sweetener to another, but to lower overall sweetness in the diet. By focusing on whole, minimally processed foods, we can retrain our taste buds, support mental clarity, and nourish the body in ways that go beyond the empty promise of “sugar-free.” [Read more: TCM Dietary advice]

If you’re struggling with sugar cravings, digestive discomfort, or mood swings linked to diet, a personalized approach can help. TCM offers food therapy and lifestyle guidance, as well as additional therapies—such as acupuncture and Chinese herbal medicine—tailored to your individual condition and needs. These approaches address both the symptoms and, more importantly, the root causes, helping to restore balance in a sustainable way. [Read more: Your Body as a Garden]

Consider a TCM consultation to explore how a combination of dietary guidance and targeted therapies can support your long-term health and well-being

Reference: