The Sweet Stuff
In our dietary habits, there exists a notable overconsumption of sugar within the populace. Statistics from the American Heart Association (AHA) indicate that American adults intake an average of 77 grams of sugar daily, approximately 20 teaspoons, while children exceed this number, with a significant portion stemming from sugary beverages. These numbers are nearly DOUBLE what most of us should be consuming as the AHA recommends 6-9 teaspoons of sugar daily. This is something of grave concern as elevated sugar consumption can lead to a number of negative health effects on the body such as obesity, diabetes, fatty liver disease and dental cavities.
It is important to note the difference between natural sugars and added sugars. Natural sugars are present in various foods like fruits, vegetables, grains, and dairy. These sugars, when consumed as part of whole foods, are beneficial for health as they are digested slowly, providing a steady supply of energy to the body's cells. The concern lies with free sugars, which can be either added to foods for sweetness, flavor enhancement, to prolong shelf life, or are naturally present in fruit juices. "Free" sugars refer to those that are readily absorbed by the body without needing to be broken down.
Common sources of free sugars include:
Soda
Energy drinks
Sports drinks
Grain-based desserts
Fruit drinks
Feeding the Microbiome
The intricate ecosystems of our microbiomes, spanning across various body regions including the skin, oral cavity, and gastrointestinal tract are critical for our health and impact nearly every organ system in our bodies. The composition of our bodies comprises nearly equivalent proportions of human and microbial cells, underscoring the necessity of acknowledging the nutritional requisites of the myriad microorganisms that cohabit within us. It is important to remember, what we eat our gut bacteria eat as well. Unfortunately, we are doing a poor job at feeding these microbial residents. Our modern diet is characterized by a high intake of sugars and low intake of dietary fibers, vegetables and fruit. Traditionally this is referred to as a Western Diet, meaning found in high income, more industrialized countries. However, the consumption of foods rich in simple or added sugars has begun to increase in middle- and low-income countries. This diet contrasts with what our gut bacteria would like to eat as they exhibit a pronounced affinity for high fiber diets.
Effects of excessive sugar on the Microbiome
When fed well, through the ingestion of dietary fiber, the gut microbiome will thrive and, in turn, provides indispensable life-sustaining functions and produce important regulatory molecules like short chain fatty acids, neurotransmitters, and bile acids. In suboptimal conditions, such as with a Western diet, there are significant negative implications for these microbial residents. Studies have shown alterations in microbial composition in response to heightened dietary sugar intake, with a diminished microbial diversity as a hallmark feature. Excessive sugar also causes the disruption of microbial equilibrium with an increase in pathogenic Proteobacteria and reduction in beneficial species within Bacteroidetes. Not only do these shifts increase the level of inflammation in the gut, but they lead to augmented cellular stress and perturbations in immunological function which can lead to serious autoimmune, cardiovascular, gastrointestinal, metabolic, neural, and oral diseases.
Artificial sweeteners, a poor substitute for sugar.
In the realm of nutrition, artificial sugars emerge as a contentious subject, bearing relevance due to their pronounced sweetness and purported advantages in weight management. While moderate sugar consumption is generally tolerated, heightened societal emphasis on weight control has spurred interest in artificial sweeteners for their negligible caloric content. However, beyond weight considerations, artificial sweeteners are often embraced by individuals grappling with insulin resistance, purportedly offering a glucose response devoid of insulin spikes, a contrast to natural sugars.
Artificial Sweeteners & the microbiome
Artificial sweeteners, distinct from natural sugars, are notable for their intensified sweetness, sometimes exceeding 200 times that of sucrose. Although heralded for their low to zero-calorie profile, such attributes do not inherently confer nutritional merit. Presently, six artificial sweeteners have garnered FDA approval, each carrying distinct implications for gut health. Aspartame, for instance, has been associated with alterations in small bowel bacterial richness compared to controls. Similarly, sucralose has been implicated in modifying gut microbiota composition while fostering the proliferation of cavity-inducing oral bacteria.
Despite their FDA approval and presumed metabolic inertness, artificial sweeteners can evoke profound repercussions on the gut microbiome. Interactions between sweeteners and resident microbes may precipitate shifts in microbial composition but have also been shown to affect the function of particular microbes. Either fostering the transition of commensal bacteria towards pathogenic phenotypes or inducing metabolic pathways that may lead to the production of cancer-causing molecules. Notably, emerging evidence suggests a plausible linkage between microbiome alterations induced by artificial sweeteners and heightened glucose intolerance, underscoring the multifaceted implications of sweetener consumption on metabolic health.
Not just a gut thing
The perceived allure of artificial sweeteners surpasses just taste as modern investigations hint at an intricate interplay between sweeteners and human psychology. The heightened sweetness may attenuate sensitivity to natural flavors over time leading to a proclivity towards less nutrient-dense food choices. Moreover, recent research evokes concerns regarding the addictive potential of artificial sweeteners, with animal studies suggesting a preference for saccharin over cocaine.
No sugar-coating it
In the world of nutrition, less is often more. This applies to foods with added sugars, and your overall sugar consumption. Artificial sweeteners at first glance appear to be a great alternative to beating calories and sugar intake, but upon closer inspection they come with a myriad of other issues and potential health-impacting effects. Our microbiomes are intricately interconnected and serve as guardians of our health. Optimal health is synonymous with maintaining homeostasis, which takes a conscious effort on our end to make careful dietary and lifestyle choices.
