drink wholesome makes the best meal replacement shakes without artificial sweeteners or stevia.
Written by Jack Schrupp & endorsed by Baylee Reller, RDN
What are artificial sweeteners?
Artificial sweeteners are chemicals added to foods and beverages to make them sweet. They are a common ingredient in meal replacement shakes due to their intense sweetness. Just a tiny bit of artificial sweetener can deliver the same level of sweetness as several tablespoons of sugar. This enables meal replacement manufacturers to cut down on both calories and sugar in their products. The most widely used artificial sweeteners are sucralose and acesulfame potassium.
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Are artificial sweeteners bad for you?
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Despite their apparent advantages, artificial sweeteners come with their fair share of drawbacks. Firstly, numerous studies have indicated that artificial sweeteners can actually increase cravings for sugary and sweet foods, potentially leading to binge-eating episodes and withdrawal symptoms. Secondly, artificial sweeteners have been associated with a heightened risk of glucose intolerance, which is a precursor to conditions like pre-diabetes and diabetes.
Adding to the list of concerns, research demonstrates that artificial sweeteners are not easily digested by the body, often causing diarrhea or feeding your hungry gut bacteria. As bacteria eat, they release gases that can lead to bloating, flatulence, and stomach pain. Excess intestinal gas can also slow down the transit of food through the colon, causing constipation.
Lastly, regular consumption of artificial sweeteners can alter the composition of your gut microbiota, the community of microorganisms living in your gut. This can trigger widespread inflammation and contribute to the development of metabolic derangements that cause obesity and cardiovascular disease. In light of these findings, it is clear that artificial sweeteners are far from a healthy alternative to sugar.
What is stevia?
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If a meal replacement doesn’t have sucralose or another artificial sweetener, chances are it contains stevia. Stevia is an affordable zero-calorie sweetener extracted from the stevia rebaudiana plant. It is more than 100 times sweeter than table sugar and is often touted as a “natural” substitute for artificial sweeteners. As a result, stevia has become a common choice in many meal replacement shakes aimed at health-conscious consumers.
Is stevia bad for you?
People have reservations about stevia for a few reasons. First of all, the extraction of stevia from the stevia rebaudiana plant involves the use of chemicals like ethanol and methyl alcohol. Some argue that this process makes it no more “natural” than the artificial sweeteners it intends to replace. In fact, a recent class action lawsuit in California led to a $6.1 million settlement, concluding that the company in question had falsely labeled and advertised its stevia sweeteners as natural.
Second, research has revealed that stevia can interfere with communication among bacteria in your gut microbiome. This is a matter of significance because your gut microbiome plays a vital role in your overall health.
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