The 2015-2020 Dietary Guidelines for Americans recommends a reduced intake of added sugars to less than 10% of total daily calories. If you consume a 2000 calorie diet, this is equal to less than 12.5 teaspoons of added sugar. The average American consumes 19.5 teaspoons of daily.
The guidelines noted available scientific evidence finds FDA-approved no calorie sweeteners to be safe for the general population and an option for reducing added sugar intake.
In order for a low calorie sweetener to be identified as safe for the general population, it must undergo a wide range of tests to determine adverse effects at any dose during different stages of the life cycle. The level connected to an adverse effect must be identified to then define an amount that is without effect.
Whether or not a sweetener is approved for use in food products and beverages it must be proven safe for pregnant women and children.
The following low calorie sweeteners have been approved as safe:
Aspertame
Saccharin
Stevia
Sucralose
Low calorie sweeteners have been controversial with concerns about connections to weight gain, increased sweet cravings, and altered gut flora.
A lot of the controversy has been spurred by associations in observational studies being misinterpreted, inappropriate data extrapolations from research, and/or experimental protocol not being physiologically relevant.
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Not only do shoots and sprouts add flavor and texture to meals, they also contribute needed nutrients. Bean sprouts are typically more calorie dense than seed sprouts, but they also contribute more protein.
Multivitamins are marketed as a form of insurance to ‘bridge the gap’ between what you consume and what you need to ensure your needs are met. There’s much debate on whether or not multivitamins are truly beneficial and the potential for them to cause more harm than good.
Questions surrounding the consumption of red meat and its contribution to heart disease has led to varied research. A main source of the nutrient choline is red meat and carnitine is derived of amino acids which are protein building-blocks. Red meat is a rich source of protein. Hence this exploration into whether or not we have another reason to reduce red meat consumption.
High cholesterol levels increase heart disease risk. There are dietary and lifestyle changes you can make to lower cholesterol levels.
