Lu Xun (bushi) A philosopher once said: Zero card drink is the last sense of security for middle-aged people.
I don't know if the weight loss people in the world are like me, when facing a variety of beverage cabinets, they will look at all the bottles and cans, stay on the original Coke for a few seconds, flash a sentence in their minds "hip meat resurrection", and finally reluctantly take a can of "zero degrees".
What the? I'm not spying on you.
Part.1
Sugar substitute in hand, weight loss I have?
Ridicule is ridicule, and the problem of obesity is indeed getting more and more attention from modern people. Obesity is not only an external problem, but also closely related to cardiovascular and cerebrovascular diseases, diabetes, and a variety of cancers. Therefore, weight control is not only a need for beauty, but also a health need.
As we all know, controlling sugar intake is an important part of weight loss, but human beings are born with a sense of dependence on sweetness, which makes people can afford to put down the sweetness, and sure enough, they still pinch people to death, damn!
Thus, in the contradiction between the pursuit of sweetness and the desire to lose weight, sugar substitute stands out - it has the sweetness of energy-supplying sugars such as sucrose, but does not produce additional calories. This seemingly perfect solution has allowed a variety of sugar substitute foods and sugar substitute drinks to gradually occupy the shelves and people's stomachs.
The history of sugar substitutes dates back to the 1870s, when Hopkins University chemist Constantin Fahlberg discovered a white powder that is sweeter than sugar, known as "saccharin." This kind of low-cost, stable food additives quickly became popular, and later gave birth to sucralose, aspartame, cyclamate and other types, and humans who struggle with weight loss began a painstaking search in the food and beverage ingredient list, just to find these reassuring names.
A wide variety of sugar substitutes
(Image source: www.kidney.org)
Part.2
I thought it was the gospel, but I didn't expect it to make my fat friend cry
But unfortunately, there are too few good things under the heavens. A recent new clinical study shows that for obese people and women, sugar substitutes can significantly increase appetite, resulting in people eating more and may instead consume more calories. Here we must first criticize, how can we target obese people and women?! Let's take a look at what they studied first.
What researchers want to know most is whether the intake of sugar substitutes can really make people feel the satisfaction of diet.
To this end, the researchers enrolled 74 experimenters, of whom men and women were basically half divided into three groups according to healthy weight, excess weight and obesity (based on body mass index). They hope to observe through this experiment the possible effects of sugar substitutes on both gender and weight dimensions. The sugar substitutes of choice were the common Sucralose , while the control group was the common Sucrose and water.
Sucralose, commonly known as sucralose, was born in 1976 and is 600 times sweeter than sucrose, calorie-free, safe, but not resistant to temperatures above 119 °C.
(Image source: wikipedia)
According to the designed experimental procedure, the experimenter will be required to drink drinks containing sucralose, sucrose, or drinking water only. After 20 minutes, the researchers showed them pictures of high-calorie foods that were easy to make people giggle, such as donuts, burgers, candies, and so on. Functional magnetic resonance imaging (fMRI) techniques are also used to monitor the activity of the appetite-controlled areas of the brains of these experimenters. After 125 minutes, they are free to eat the buffet and see how much they eat. Blood is drawn several times throughout the process to test the secretion levels of several appetite-related hormones in the experimenter.
In simple terms, it is through brain activity, hormone levels and the "big stomach king challenge" three methods to prove the effect of sucralose on people's appetite.
1. Betrayed by the brain again
In terms of brain activity, the researchers monitored blood oxygen level dependence (BOLD) imaging of the medial frontal cortex (MFC) and orbitofrontal cortex (OFC). The stronger the BOLD signal compared to the baseline, the stronger the person's appetite. Subtract the signal from the sugar group by the signal of the sugar substitute group to know which group has a stronger appetite.
The human brain controls two areas of appetite: MFC and OFC
(Image source: screenshot of the paper)
The results are very interesting. First of all, healthy bodies recombinant and over-recombinant, there is no significant change in the appetite control area of the brain, indicating that they drink sucralose and sucrose, and there is no difference in appetite. The obese group was significantly different, and the experimenters who drank sucralose were extremely active in the appetite control area of the brain!
Look at the gender aspect. The health group and the over-recombination are no different in appetite, not to talk about. However, within the obese group, which also had a stronger appetite, the degree of appetite enhancement of female fat friends was almost 2 times that of male fat friends! Girls, are you scared?
Differences in MFC BOLD signals when experimenters faced with "gourmet temptation" after drinking sucralose and sucrose
2. Hormones also come to mend the knife
What about hormonal changes? We know that in addition to being controlled by the brain, people's appetite eventually requires the co-regulation of many hormones. The researchers tested the concentrations of 5 hormones involved in appetite regulation in the blood. They are insulin, GLP-1, PYY, and Leptin, which suppress appetite, and Acyl-ghrelin, which stimulates appetite.
Compared with the sucrose group, the levels of insulin and GLP-1 in the sucralose group were significantly lower, similar to those in the drinking water group, while the levels of appetite-stimulating hormone were significantly higher than those in the sucrose group; and the levels of PYY and leptin were not different. In addition, the differences between different body recombination and sex groups in this set of experiments were not significant.
Overall, drinking sucralose and drinking water have the same effect, and the human body is still "hungry" for food.
3. Big Stomach King Challenge
Since someone wanted to eat it, the researchers asked the experimenters to let it go. After buffet testing, the researchers found that the experimenters in the sucralose group ate significantly more. What is particularly striking is that after women drank sucralose, the amount of food was significantly higher than that of the experimenters who drank sucrose. Male experimenters, although very different, on average, drinking sucralose and sucrose are no different.
However, in this link, there is no obvious difference between different body recombinations.
In the buffet session, the difference in calorie intake between the sucralose group and the sucrose group
The good news is that even in the sucralose group that ate more buffets, those calories still didn't add up to as much calories as the next group's cup of sucrose water. Writing this, the author is slightly relieved.
Part.3
Sugar substitute leads into the door, and weight loss depends on the individual
From the results of this study, sugar substitutes are useful for limiting caloric intake, but on a case-by-case basis.
First of all, it should be made clear that sugar substitutes basically cannot suppress people's appetite, and although it is sweet enough to fool you and my tongue, it cannot fool the brain and hormones.
As can be seen from the experiments at the buffet, the sugar substitute group eats more, but the overall calorie intake is less, which is entirely due to the terrible calories of the cup of sugar water in the next group (do you dare to drink an oversized cup of milk tea and cola?). ）。 But just imagine, you have a strong appetite, what if you don't brake in time?
Obese people and women in particular need to pay attention, two groups of three groups of experiments show that obese people and women are more sensitive to real sugar and more "numb" to sugar substitutes. If you think that you usually drink the so-called zero-calorie drink, you will "believe in the reins" and eat and drink heavily, then I am afraid that you will not be able to complete the cause of weight loss.
In short, although sugar substitutes are good, the key to controlling weight is to fight with "desire".