This post is an elaboration and clarification of where I stand on the use of artificial sweeteners (also called sugar substitutes,) “light” and “fat-free” foods. In my opinion, the greatest health misconceptions revolve around products that use these terms and these chemicals. Food manufacturers are telling us low-calorie and low-fat is good, while current research is telling us otherwise.

The original intention behind artificial sweeteners is that because your body doesn’t know how to metabolize them, they don’t contribute any calories. With this “magnificent” discovery, artificial sweeteners started being added to various foods ( in place of sugar or fat) to reduce the caloric value. You can find them in products like diet soda, light yogurt, powdered drink mixes, canned fruit, ice cream and chewing gum. They are usually in products that flaunt eye-catching terms like: sugar-free, light, lower calorie, diet, reduced sugar, or the one I dislike most: SKINNY. The only natural, non-chemical sweetener is Stevia (an herb.) Give that one a try (it’s sweet so you don’t need more than a pinch!) and avoid sucralose (trade name: Splenda,) aspartame (trade name: Equal,) and saccharin (trade name: Sweet’N Low.)

Do you think there might be a connection between this low-fat, sugar substitute craze and the rising rate of obesity? Doesn’t it make you wonder how foods that taste so sweet can have no negative effect on the body? Well, that might not be the case after all. Although these sweeteners don’t contribute calories, research is finding that they may interfere with metabolism—causing it to slow down. These substances may alter our metabolism and the way our bodies store fat.

I’ve always wondered why people aren’t losing weight by consuming these “calorie-free” products. I’ve had clients who normally drink a 12-pack of soda each day, make a complete switch to diet soda, yet don’t lose a single pound. There have been theories relating psychology, claiming that consuming foods said to be lower in calories subconsciously cause us to consume more of others later. Still, something about all of this never seemed to add up for me. This newer research suggesting that there may be more to metabolism than the calories in/calories out energy balance model seems to make sense. It also makes sense that ingesting chemical compounds interferes with your body’s metabolism, causing it to run slower than usual, which is why people aren’t losing weight like these products promise. So what should we do with the mix of information? Until we have definite answers about these additives, here are five of my top recommendations:

Think in a new way. Because we have been brainwashed by marketing campaigns for so many years, we need to change our mindsets and how we think about food. Start by remembering that your body was designed to metabolize food, not chemicals. It is better to eat a little bit of the real thing than a lot of the fake thing (chemicals.) Think of eating as a way to give your body energy because that’s exactly what you are doing every time you eat. Choose to fuel with foods that are high in nutrients and low in additives and chemicals.

Choose “normal” foods and ditch your “skinny latté.” I’m suggesting you stop buying anything “light” or “lower” in fat or sugar. Buy full fat yogurt and cottage cheese. If you want to have ice cream as a treat, eat a little bit of the real stuff. Research is also showing that we tend to eat more of the “light” stuff because it’s not as satisfying.  If you need sweetener in your coffee, try Stevia or get less of the real stuff. If I don’t have any Stevia packets on hand (you can pick these up in the natural section of the grocery store,) I ask for “1/3” of the syrup pumps (“half pumps” is common coffee-shop lingo, but it’s still more sugar than I’d like in my coffee.) Take control over what is being added to your beverages and what you are putting in your body.

Say “good riddance” to your soda. Or pop. Or cola. Regardless of what you call it, both regular and diet are toxic and should be avoided like the plague. Diet and regular sodas have both been linked to kidney damage, cancer, obesity, hypertension and countless other health risks. If you are the type of person who drinks either type of soda, one of the best choices you can make for your health is to give it up immediately. That being said, I’m going to answer the question a lot of you may be thinking: I am not by ANY means endorsing soda consumption, but if you choose to go against my advice and drink it anyway, regular is the lesser of the two evils (although it is evil, nevertheless!) The reason is because regular soda is made of real sugar, which your body knows how to metabolize. The catch is that if you don’t immediately utilize the 67 grams of sugar in that 20 ounce bottle for energy, your body stores it as fat. To burn off 67 grams of sugar, you would have to walk at a moderate speed for about an hour—I’ll leave it to you to decide if it’s worth it. Sure, diet soda doesn’t have any calories (because your body doesn’t know how to digest it.) Instead, it contains loads of chemicals in the form of artificial sweeteners which are toxic to your body for reasons that go far beyond interfering with your metabolism. Your best choice is to stick with clean, pure water or for something with natural flavor, try seltzer with fruit or an herbal tea.

Lose weight in a healthy way. Instead of looking to products that promise fewer calories and fat, if you want to get to a healthy body weight, do it in a natural way. Cut back on your portions, increase your activity level (e.g. exercise!) and eat real, whole foods. Once you are in this pattern, your metabolism will heal and learn to run efficiently once again and your body will naturally try to get back to a healthy weight by shedding excessive pounds.

Keep it simple. As always, I like to end with saying this because it’s true. Don’t buy into the marketing tactics for “fake foods” that are low in fat and high in sugar and artificial substances. Eat the real stuff, and eat it in moderation.

And how could one of those benefit me?

Registered Dietitians are food and nutrition experts, nationally known to be credible for providing nutrition information. It’s a long road to obtain the Registered Dietitian (R.D.) credential. To become an RD one must:

• Complete a bachelor’s degree in Nutrition or Dietetics
• Complete an American Dietetics Association (ADA)-approved dietetic internship (a rigorous program about a year in length that provides field experience across all areas in dietetics (and, in fact, only about 50% of individuals who apply for internships are accepted into one)
• Pass the national, comprehensive written Registration exam.
• Once the above steps are completed, RDs must keep their credentials current with continuing education credits.

That’s the bare minimum—meaning the fun doesn’t stop there :) RDs can go on to receive licensure and additional credentials in specialty areas. RDs work and specialize in a variety of different areas, ranging from clinical (hospital) nutrition, corporate wellness, community and public health settings, sports nutrition, and research areas (just to name a few.)

What’s in it for me?
Registered Dietitians can work closely with you to help you meet your health goals. Nutrition plays a vital role in one’s overall health, and what you eat affects every part of your body and your life. Whether your blood lipid panel could use improvement, you are on a quest for weight loss, you desire more energy (who doesn’t?) or to heal a specific condition, a Registered Dietitian can help you through each of these processes. You will sit down together, cover your personal health history, establish realistic goals and receive the education you need to achieve them.

RD Wanna-Bes
Beware of other professionals who are not Registered Dietitians, but may freely provide nutrition information out of their scope of practice. Chances are, everyone will try to give you their two cents about nutrition. A recent study even tells us that doctors, one of our most trusted health experts, often times have only a course or two in nutrition (only 32% of medical schools require a nutrition education course!)

Personal trainers are experts in the field of health and fitness, but unless they have the “RD” credentials, it is out of their scope of practice to provide any nutrition advice including assessment of dietary practices, making recommendations or formulating meal plans for their clients.

“Nutritionists” may claim to be nutrition experts, and some may be (especially those who are licensed)—but unfortunately the term “nutritionist” is unregulated and therefore has been adopted by many who lack accreditation. In reality, “nutritionist” and “nutrition consultant” are terms that anyone can choose to call themselves, so it is important to be on the defense. The only exception is that a “Licensed Nutritionist” does require a master’s degree in nutrition and 900 hours of field experience, so if you are putting your faith in a nutritionist, make sure it’s one who is licensed.

The bottom line is to know the qualifications and credentials of who you are trusting to provide you with nutrition information. The foundation for the information provided by dietitians is evidence-based research and can be trusted above any nutrition advice received elsewhere.

Official definition of an RD:
The Academy of Nutrition and Dietetics defines an RD as: “a food and nutrition expert who has met academic and professional requirements including:
• Earned a bachelor’s degree with course work approved by the Academy of Nutrition and Dietetics’ Accreditation Council for Education in Nutrition and Dietetics (ACEND). Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry.
• Completed an accredited, supervised practice program (internship) at a health-care facility, community agency or foodservice corporation.
• Passed a national examination administered by the Commission on Dietetic Registration.
Completes continuing professional educational requirements to maintain registration.

Visit www.eatright.org for more information.