Is carb addiction real? Here is all you need to know

Are you addicted to carbs?

Are you one of those who cannot resist junk food? Every time you walk by a bakery, you start feeling hungry even if you just had your meal? Or you cannot imagine your life without pasta or pizza? If you are shaking your head in approval with each question, you are addicted to carbs. It might seem like a normal thing to you, but carb addiction is a breeding ground for numerous problems including weight gain and cardiovascular issues.

What are carbs?
Carbohydrate is the primary source of food our body uses for energy. Made up of three primary elements like carbon, hydrogen, and oxygen, carbs help as a precursor to ribonucleic acid (RNA) and deoxyribonucleic acid (DNA). When we talk about carb addiction, the first thing that comes to our mind is refined carbs like pasta, pizza and cookies. However, there are numerous healthy sources of crab-like fruits, vegetables, legumes, and whole-grain bread, pasta, and rice. Every food items contain some amount of carbs.

Are carbs addictive?
Yes! Carb addiction is real, especially for the one that contains refined sugar, salt and fat. As per a 2008 study published in "Neuroscience & Biobehavioral Reviews," a lot of people are addicted to carbs, which is a major obstacle to optimal health. Excess intake of carbs from grains and sugar in your diet can disrupt normal body function, leading to weight gain, rise in blood sugar level and an eating disorder. Another study revealed that eating high-carb meals stimulate certain regions of the brain that are linked with cravings and rewards.

Tips to deal with carb addiction

The first step to get over carb addiction is to recognise that you are suffering from this problem. Here are 4 easy way to get rid of this addiction:

-Rather than filling your plate with carb-rich food, eat more protein-rich food items. Both plant and animal source of proteins are considered good for health and will help you keep fuller for longer.

-Sometimes when you feel hungry untimely, your body might actually want water. Most of the time people confuse dehydration with hunger. So drink plenty of water.

-To get rid of carb addiction, you must first recognise your triggers. What you cannot resist at all- pizza or pasta. This will make it easier for you to avoid those trigger foods.

-Do not be too hard on yourself. Shunning carb is not an appropriate solution to this problem. Controlling is good, but do not shun carbs. Just be mindful and eat in moderation.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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How Artificial Sweeteners Affect Blood Sugar and Insulin

Sugar is a hot topic in nutrition.

Cutting back can improve your health and help you lose weight.

Replacing sugar with artificial sweeteners is one way to do that.

However, some people claim that artificial sweeteners aren't as "metabolically inert" as previously thought.

For example, it's been claimed that they can raise blood sugar and insulin levels.

This article takes a look at the science behind these claims.
What are Artificial Sweeteners?
Artificial sweeteners are synthetic chemicals that stimulate the sweet taste receptors on the tongue. They are often called low-calorie or non-nutritive sweeteners.

Artificial sweeteners give things a sweet taste, without any added calories.

Therefore, they're often added to foods that are then marketed as "health foods" or diet products.

They're found everywhere, from diet soft drinks and desserts, to microwave meals and cakes. You'll even find them in non-food items, such as chewing gum and toothpaste.

Here's a list of the most common artificial sweeteners:

    Aspartame
    Saccharin
    Acesulfame Potassium
    Neotame
    Sucralose

    Bottom Line:
    Artificial sweeteners are synthetic chemicals that make things taste sweet without any extra calories.

What Causes Blood Sugar and Insulin Levels to Rise?

We have tightly controlled mechanisms to keep our blood sugar levels stable.

Blood sugar levels increase when we eat foods containing carbohydrates.
Potatoes, bread, pasta, cakes and sweets are some foods that are high in carbohydrates.

When digested, carbohydrates are broken down into sugar and absorbed into the bloodstream, leading to an increase in blood sugar levels.

When our blood sugar levels rise, our body releases insulin.

Insulin is a hormone that acts like a key. It allows blood sugar to leave the blood and enter our cells, where it can be used for energy or stored as fat.

But small amounts of insulin are also released before any sugar enters the bloodstream. This response is known as cephalic phase insulin release. It is triggered by the sight, smell, and taste of food, as well as chewing and swallowing.

If blood sugar levels drop too low, our livers release stored sugar to stabilize it. This happens when we fast for prolonged periods, like overnight.


    The sweet taste of artificial sweeteners triggers cephalic phase insulin release, causing a small rise in insulin levels.

    Regular use changes the balance of our gut bacteria. This could make our cells resistant to the insulin we produce, leading to both increased blood sugar and insulin levels.

    Bottom Line:
    Eating carbohydrates causes a rise in blood sugar levels. Insulin is released to bring blood sugar levels back to normal. Some claim that artificial sweeteners may interfere with this process.

Do Artificial Sweeteners Raise Blood Sugar Levels?

Artificial sweeteners won't raise your blood sugar levels in the short-term.

So, a can of diet coke, for example, won't cause a rise in blood sugar.

However, in 2014, Israeli scientists made headlines when they linked artificial sweeteners to changes in gut bacteria.

Mice, when fed artificial sweeteners for 11 weeks, had negative changes in their gut bacteria that caused increased blood sugar levels.

When they implanted the bacteria from these mice into germ-free mice, they also had increases in blood sugar levels.

Interestingly, the scientists were able to reverse the increase in blood sugar levels by changing the gut bacteria back to normal.

However, these results haven't been tested or replicated in humans.

There is only one observational study in humans that has suggested a link between aspartame and changes to gut bacteria .

The long-term effects of artificial sweeteners in humans are therefore unknown.

It is theoretically possible that artificial sweeteners can raise blood sugar levels by negatively affecting gut bacteria, but it hasn't been tested.

    Bottom Line:
    In the short-term, artificial sweeteners won't raise blood sugar levels. However, the long-term effects in humans are unknown.

Do Artificial Sweeteners Raise Insulin Levels?

Studies on artificial sweeteners and insulin levels have shown mixed results.

The effects also vary between different types of artificial sweeteners.

Sucralose

Both animal and human studies have suggested a link between sucralose ingestion and raised insulin levels.

In one study, 17 people were given either sucralose or water and then administered a glucose tolerance test.

Those given sucralose had 20% higher blood insulin levels. They also cleared the insulin from their bodies more slowly.

Scientists believe sucralose causes insulin increase by triggering sweet taste receptors in the mouth — an effect known as cephalic phase insulin release.

For this reason, one study that injected sucralose into the stomach, bypassing the mouth, did not detect any significant rise in insulin levels.

Aspartame

Aspartame is perhaps the most well-known and most controversial artificial sweetener.

However, studies have not linked aspartame with raised insulin levels.
Saccharin

Scientists have investigated whether stimulating the sweet receptors in the mouth with saccharin leads to an increase in insulin levels.

Results are mixed.

One study found that mouth washing with a saccharin solution (without swallowing) caused insulin levels to rise .

Other studies have found no effects.

Acesulfame Potassium

Acesulfame potassium (acesulfame-K) can increase insulin levels in rats.

One study in rats looked at how injecting large amounts of acesulfame-K affected insulin levels. They found a massive increase of 114-210%.

However, the effect of acesulfame-K on insulin levels in humans is unknown.
Summary

The effect of artificial sweeteners on insulin levels seems to be variable, depending on the type of sweetener.

Sucralose appears to increase insulin levels by triggering receptors in the mouth. However, few high-quality human trials exist, and it is currently unclear whether other artificial sweeteners have similar effects.

    Bottom Line:
    Sucralose and saccharin may raise insulin levels in humans, but the results are mixed and some studies find no effects. Acesulfame-K raises insulin in rats, but no human studies are available.

Can You Use Artificial Sweeteners if You have Diabetes?

Diabetics have abnormal blood sugar control due to a lack of insulin and/or insulin resistance.

In the short-term, artificial sweeteners won't raise your blood sugar levels, unlike high intakes of sugar. They are considered safe for diabetics.

However, the health implications of long-term use are still unknown.

    Bottom Line:
    Artificial sweeteners do not raise blood sugar levels, and are considered safe alternatives to sugar for diabetics.

Should You Avoid Artificial Sweeteners?

Artificial sweeteners have been declared safe by regulatory bodies in the US and Europe.

However, they also note that health claims and long-term safety concerns require more research (22/a>).

Although artificial sweeteners may not be "healthy," they are at the very least significantly "less bad" than refined sugar.

If you eat them as part of a balanced diet, then there is no strong evidence that you should stop.

However, if you're concerned, then you can use other natural sweeteners instead or just remove sweeteners altogether.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement