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The Worst Sweeteners for Belly Fat, Experts Say – Eat This, Not That

The Worst Sweeteners for Belly Fat, Experts Say - Eat This, Not That
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For those with a sweet tooth, add a few sweeteners to your drinks or food can be part of your daily diet. They help coffee taste less bitter and food taste less bland. In some cases, it’s harmless. There are even sweeteners that can help your health. However, in other cases, sweeteners can be dangerous for your body.

You need to watch the type of sweeteners you use, as some may contain more harmful chemicals that others. Trying to watch your weight? It is also beneficial to stay away from certain sweeteners that are not as natural. If you’re looking to cut back on certain sweeteners that aren’t helping your belly fat, there are two, in particular, that you should avoid.

Refined sugar

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Refined sugaralso known as table sugar, comes from sugar cane or sugar beets, which are processed to extract the sugar.

According to Cleveland Clinictable sugar is high in calories and provides no nutritional benefit, which basically means you are simply adding it to your diet for taste.

The article goes on to mention that many sugary drinks contain around 40 grams of added sugar per serving. During this time, the American Heart Association recommends limiting added sugars to 25 grams per day for women and children over 2 years of age. For men, they recommend limiting added sugars to 36 grams per day. These refined sugar drinks already maximize your recommended daily sugar intake.

Ann Taylor, MS, RD, LD, CDCES mentions in the Clinic article that the average American eats about 77 grams of sugar per day. That’s about three times what the recommendation is for a woman.

“That equates to about 230 calories a day, which could be up to 23 pounds of body fat a year,” she told the clinic.

The more unnecessary sugar you eat, the more likely you are to have belly fat. With abdominal fat increases the risk of becoming obese. The Cleveland Clinic suggests limiting sugary drinks to help reduce the risk of obesity.

According to University of Texas MD Anderson Cancer CenterEating too much refined sugar can also cause you to experience sugar dots. This will eventually contribute to weight gain and other problems like diabetes and heart disease.

High Fructose Corn Syrup

According Brittany Dunn, MS, RDN, CDand member of our advice from medical experts, high fructose corn syrup was initially considered a great alternative for diabetics due to its low glycemic index. However, it can only be processed in the liver.

High Fructose Corn Syrup triggers the production of fat-cholesterol and triglycerides,” says Dunn. “Some studies show that high fructose corn syrup increases appetite more than traditional added sugar.

Dunn shares that regular sugar is processed in the intestines and broken down into glucose. This causes an increase in blood sugar. This will release insulin and then leptin. This transmits to your brain a feeling of fullness.

Since high fructose corn syrup is processed in the liver, these steps are skipped. Therefore, your brain does not receive the same message. There is no feedback to let you know that you have consumed enough energy from the diet.

Another issue with high fructose corn syrup is that it can negatively affect the gut microbiome and lead to leaky gut.

“This in turn can increase the risk of obesity, inflammation and insulin resistance,” says Dunn.

If you’re looking for a sweet but healthier alternative, Dunn says natural fructose, like what’s found in fruit, does not have the same effect as high fructose corn syrup. Substituting fruit will also introduce you to fiber and vitamin intake, which can help maintain a healthy weight.

Kayla Garritano

Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University, where she majored in Journalism and earned a double minor in Marketing and Creative Writing. Read more

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