Author Stephanie Copeland

We were all just warned to steer clear of erythritol! This was the advice stemming from a study that showed it is present in the plasma of people who are already at high risk for blood clots and heart disease.

This study was picked up by almost every major news network and they’ve been having a heyday with the headlines. Reminds us of when we had to respond when coconut oil was touted as a heart disease culprit just a few years back. (Let’s not forget the study of the fruit flies that died when they consumed Truvia… well Hmmm… Truvia has no calories. The flies starved. Only makes sense.) But this new sensational clickbait is even more fear inducing… erythritol is apparently out to give us heart attacks and strokes! There are already memes circulating… “Marked Safe From Erythritol.” The hysteria is upon us!

Allow us to respond… in depth. We can’t just say… “Nah… it’s fine!” and expect you to trust us. We will not only include our own common sense take away from this latest research, but we’ll start with that of Dr. Peter Cicero. He is a seasoned Ph.D. OrthoMolecular Organic Chemist, NPD, and R&D executive with over 30 years of significant experience in leading proactive product development initiatives and innovations for global organizations. He is a trusted food scientist that reads, undertakes and translates health studies as his profession.

From Dr. Peter Cicero:

So now one study makes us think that erythritol is going to kill us all. Not so fast! After a complete and thorough review of the findings, I would like to raise several issues which cast doubt on this study:

1.  The study allegedly determined that erythritol is linked to heart issues including heart attacks and stroke. What we need to keep in mind is that no direct causation of erythritol leading to heart issues was made. In fact, only a weak correlation between erythritol to heart issues was made. The study showed that subjects with pre-existing conditions who experienced heart issues were found to have a high amount of erythritol in their blood. That’s it! Nothing else. That is similar to saying that drinking water kills people because you drink it, then eventually you die. At this point, further study is warranted to prove anything more than a very weak correlation between heart issues and erythritol intake.

2. In the present studies, they used an untargeted metabolomics approach as a discovery platform to identify circulating metabolites associated with incident CVD event risk. Untargeted metabolomics is only qualitative in nature, yet these results were used to state that erythritol is linked to heart issues! What does this actually mean? It means that they used second class unreliable testing methods to prove their theory. Several advanced quantitative testing methods exist which would better prove or disprove the researcher’s theory. Also, the level of erythritol in your blood is always changing. The largest amount of evidence shows the body completely rids itself of consumed erythritol within 24-hours, 90% from urination and 10% from colon. To be able to quantify a reliable level of erythritol in your blood that could cause heart issues is next to impossible since the level is always changing. For some reason, the study failed to use these advanced testing methods and neglected consideration of the body’s flux in erythritol levels. This again requires us to suspect the researcher’s ultimate goal of the study. 

3. Erythritol is a naturally occurring sugar alcohol found in grapes, watermelons, pears, and wine. Even if the study followed proper testing methods, which we know is not true, there is no way to even remotely link erythritol consumption to heart issues. It is simply present in too many food products and is present in everyone’s bloodstream at various concentrations during various times. As stated above, it is similar to stating that water kills people. To say that something that could always be present in the blood is a cause for a heart issue is completely preposterous and incredibly unscientific.

At this point, I stand by the FDA in saying that erythritol is safe and poses no threat in its use. Until additional studies, performed using valid scientific methods are conducted, this researcher will continue to use erythritol as a natural sweetener.

Now Back to Us… This Is Personal:

We take everything we eat ourselves, feed our families and have shared with you through our books and online business very seriously. Being health enthusiasts, researchers, (and even one of us being a food purist to the core) we don’t just eat anything daily that is controversial or dangerous. For instance, we put weeks of study into erythritol before putting it into the diet of our family and then introducing it to so many of you.

We will later cite many studies on the safety and benefits of erythritol and why we introduced it into our own diets, allowed our children to eat it and even encouraged our 80-something-year-old parents to enjoy it. Before doing so, we want to assure you that we are not dismissing this new information and will keep looking at all the research as it comes in. We are not loyal to erythritol, we are loyal to our families and to you. But even with this recent frenzy, we are not worried at this point for our own families’ health and we are not changing how we use erythritol in our homes. This is important to note… the blood serum in the raw data for this scare was on 60- to 70-year-old men who were already diabetic and at risk for stroke and it was not even revealed if they even eat or drink erythritol. In fact, the initial cohort’s blood samples were collected in the early 2000s before erythritol was even popular!

Many people who have been using erythritol for well over a decade (like ourselves) are healthier and have better blood work than before we began. In the case of our own blood work… we both recently had our C-Reactive Protein (CRP) levels tested. This test reveals how much inflammation is in the body. High CRP numbers are associated with higher risks for heart attacks and cardiovascular diseases including poorer outcomes after strokes. Both of our CRP levels came back as so low, they were documented as “excellent” on our blood work. Our own father is at high stroke risk at 83 years old. Before we introduced him to our lifestyle of healthier eating a decade ago and advised that he put our Gentle Sweet (containing erythritol) on his morning oatmeal instead of higher glycemic sweeteners, he had already had a partial stroke. Since adding erythritol to his diet he has not had another stroke episode (this has spanned the last ten years).

Of course, we are not saying it was the erythritol that prevented another stroke. We are just pointing out real living examples of people using it and remaining healthy. If erythritol was really as dangerous for heart attacks and strokes as they are attempting to say, then most of our families would be dead by now. Just saying! There would be a much higher incidence of stroke and heart attacks amongst the millions of families who eat the Trim Healthy way. Instead, what we see in reality is greater health and so many testimonies of lowered risks and incidences of cardiovascular diseases.

All cards on the table… yes, we carry erythritol and erythritol-containing food products on our website. If we find factual data to make us pull it from our food line, you bet we will. We have a passion for health and that is what drives our lives and company. It is not the almighty dollar factoring into the reason we are not reacting strongly to this most recent article about erythritol. We simply don’t see compelling data that reveals dietary erythritol is the cause of the stroke and heart attack risk. When it comes to making money from our products, we’ve always tried to place our customers before ourselves. We’ve tried to keep our prices much lower than we should according to our frustrated finance team. This is because we know what it is like to struggle, and we’ve always wanted to honor our Mamas and the families and budgets they represent. If we truly do find concern in the future, please be assured we will pull erythritol and instead source other low or no glycemic impact sweeteners. Erythritol is not the only non-glycemic sweetener we currently use. And if this response does nothing to ease your concerns, consider using our pure stevia. But this is not where we are heading, in fact, one of us sprinkled some Gentle Sweet on her oatmeal this morning (Pearl) and the other of us just spooned some into her matcha latte as we sat down to write this response.

Safety:

As Dr. Peter mentioned, despite what the Headlines are screaming, erythritol is not an artificial sweetener. It naturally occurs in plants and is even made by the human body, but it is also currently produced commercially by fermentation. It can also be detected in the plasma of humans that don’t even eat dietary erythritol. (This is an important fact to note as we discuss this recent study correlating plasma erythritol to heart attack and stroke, so keep it in your mind as you continue to read). Erythritol was even found in the plasma and urine of a child with an inborn error of the pentose phosphate pathway (PPP) *Pub Med, NM Verhoeven et al. Am J Hum Genet. 2002 May. It has now been discovered that it is endogenously produced in healthy human erythrocytes from glucose via (PPP), which is a branch of glucose metabolism, present in all organisms *Pub Med, Katie C Hootman et al. Proc Natl Acad Sci U S A. 2017. It is thought that enzymes expressed in the liver and kidney are the main contributors to erythritol in mammals *Pub Med, Lisa Schilicker et al. J Biol Chem. 2019. (A bit of nerdy stuff to help you know that erythritol does not need to be eaten to be seen in human plasma.)

Erythritol has been reviewed for safety by multiple regulatory entities. It has been approved by the FDA as GRAS (generally recognized as safe) for dietary purposes which to us doesn’t mean much so we looked further, and others chimed in. The European Food Safety Authority (EFSA) approved erythritol in 2003 as safe which has much more strict guidelines. Also, the Joint Expert Commission on Food Additives of the World Health Organization (JECFA) has no safety concerns about erythritol.

Erythritol’s safety is founded on extensive evidence from human and animal studies on its absorption, distribution, metabolism and excretion. It has also been researched thoroughly with short- and long-term toxicological studies to examine potential mutagenic and carcinogenic effects as well as, reproductive, genotoxicity and developmental issues, Pub Med, I C Munro et al. Food Chem Toxicol. 1998 dec. One long-term study with rats was conducted for 107 weeks and examined the toxicity and carcinogenicity of diets that contained up to 10% erythritol. The research revealed that erythritol did not affect the survival of the animals and showed no signs of nephrotoxicity or tumor-inducing *Pub Med, B A Lina et al. Regul Toxicol Pharmacol. 1996 Oct.

Erythritol does not have an effect on blood levels of glucose or insulin. The glycemic index for erythritol is zero. That’s why so many of us are consuming it right? Quoting from a Pub Med, M Ishikawa et al. Regul Toxicol Pharmacol. 1996 Oct, “In a 2-week intervention trial, patients with diabetes consumed erythritol (20mg/day) and exhibited a significant decrease in hemoglobin A1c (HbA1c) from 8.5 to 7.5%”,*Pub Med, Bettina K Wolnerhanssen et al. Am J Physiopl Endocrinol Metab. 2016. Erythritol delays gastric emptying and glucose absorption from the small intestine and can even induce dose-dependent increases in the gut of the weight loss hormones glucagon-like peptide 1 (GLP-1), cholecystokinin (CCK), and Peptide YY (PYY), *Pub Med, Bettina K Wolnerhanssen et al. Diabetes Obes Metab. 2021 Jun. This is a very good thing considering that the GLP-1 peptide is the mechanism of the latest weight loss drugs like Ozempic, which have been shown in studies to decrease inflammatory heart conditions and other conditions such as Syndrome X. In fact, a study on Type 2 diabetes found that taking 36 grams of erythritol for a month improved the function of their blood vessels. To quote the study… “erythritol consumption acutely improved small vessel endothelial function, and chronic treatment reduced central aortic stiffness.” Acta Diabetol 2014, Epub 2013 Dec 24.

We could go on with study after study of the safety and benefits of erythritol and why we introduced it into our own diets, allowed our children to eat it and even encouraged our 80-something-year-old parents to enjoy it. But let’s stop and bring to light a bit of a sinister side of what might be happening here that we can’t help but notice and scratch our heads about.

Things Are Not Making Sense:

Imagine if the following headline came out tomorrow morning:

“New study – Sugar Causes Heart Attack and Increases All Known Mortality Risks.”

Would this headline trend like the current one we are questioning? Would it sweep through all the news networks? The fact is… when it comes to sugar… there is not just a correlation to Diabetes, Heart Attack and Stroke as there is with this erythritol study. There is actual causation. Study after study proves diets high in sugar consumption actually promote diseases such as Type 2 diabetes, Syndrome X, stroke and inflammatory heart diseases. Let’s look at just one of hundreds of studies. To quote… “A meta-analysis of cohort studies reported that intake of SSBs (sugar sweetened beverages) is associated with risk of CHD (coronary heart disease) [47]. A 22% greater risk of myocardial infarction was seen for each additional daily serving (RR: 1.22, CI 1.14–1.30). These findings are consistent with the results of RCTs which reveal that sugar causes an increase in the blood pressure and the blood level of triglycerides, TC, and LDL-cholesterol.” Nutrients. 2018 Jan; 10(1): 39. Published online 2018 Jan 4.

So, it is not a question of… Could sugar really do that? Let’s worry about it before we know… which is the case with this current erythritol study. No, sugar really does do it! Where’s the concern from the media? If these kinds of headlines came out about the lowered mortality and general harm sugar inflicts on our culture would people suddenly drop their sugar and fear it? Erythritol will now be feared by many millions of people. They will likely return to sugar! And that is a travesty because there is not just speculation… there is hard evidence that sugar causes disease! What is going on here? Where is the sanity?

New Villain on the Block:

This sort of villain-izing is not new. It has happened over and over again. Other natural substances have been smeared only to be found innocent with more research. Let’s take the case of Essential Amino Acids (EAAs) in supplement form as an example. They have been used with incredible results for transforming metabolic and muscular health. They regulate glucose and lipid metabolism, increase mitochondrial biogenesis, maintain immune homeostasis and increase energy production. EAAs also have a positive role with gut health and the microbiota. They enhance muscle protein synthesis and endurance and promote cardiac and skeletal muscle mitochondrial biogenesis. They also prevent oxidative damage. We could cite all the Pub Meds on EAAs, but they are not our topic here and we don’t have time. The point is that research plus real-world use in the sports and medicine arena for decades proved this supplement helped improve metabolic control and was associated with reduced body fat and healthier body composition. But then… several years ago it was found at the scene of the crime. Some research showed a correlation to high circulating serum levels of EAA’s with insulin resistance in diabetics. The headlines screamed… EAAs Will Make You Insulin Resistant!!! Suddenly EAAs were from hell and were making us all diabetics (although most people using them looked and felt healthier and had better lab work).

Yes, it was true that they were found at the scene of the crime but not because they were taken as a supplement. It was later understood that people who already have insulin resistance and Type 2 diabetes tend to have higher levels of BCAAs (three of the EAAs) and their metabolites in their blood. This is due to the fact that their insulin resistant condition speeds up protein breakdown in their muscles. This makes for more EAAs in the blood serum. Type 2 diabetics also inhibit the gene expression of enzymes that stimulate BCAA (three of the EAAs) breakdown. This way they can’t clear their blood of these EAAs like the rest of us. EAAs were and are not the cause of diabetes or insulin resistance, they were just innocent bystanders. When pre-diabetics or obese adults supplement with EAAs UCLA researchers found that it did not negatively affect their plasma insulin, glucose tolerance, or plasma amino acid levels. The verdict is that taking EAAs does not produce insulin resistance, Pub Med, Shih-Lung Woo et al. Am J Clin Nutr. 2019. They have now been vindicated but not before millions were scared off using them.

Do you remember some years back that a similar thing happened to collagen? A study showed collagen was associated with a greater risk for metastasis for breast cancer tumors. But it was nothing to do with eating collagen. We need collagen… we lose it as we age… and the ages when we lose it are actually the ages when breast cancer rates start soaring. It declines in our skin, in our bones, in our joints and in our hair. Just because collagen is seen at the crime of a tumor does not mean we shouldn’t eat it! Tumors are made up of all sorts of natural substances. Collagen has since been vindicated but not before many women became fearful of it.

Perhaps the greatest example (or should we call it the worst) of this kind of unfounded fear generated from study headlines occurred in 2002. A press release made headlines throughout the world. The WHI study, the most expensive study ever undertaken in history – costing around 260 million dollars, was suddenly halted. Why? An increased risk of breast cancer and stroke… at least that is what was reported. What was true was something else entirely.

This WHI study was set up to observe the benefits of Hormone Replacement Therapy for women but now the screaming headlines were… “Estrogen Causes Cancer!” The news spread like wildfire. Millions of women dropped their hormone therapy and a large majority of doctors stopped prescribing it altogether. The prescription rate for HRT fell by a dramatic 70% while the big pharma prescription rates for, antidepressants, osteoporosis meds, sleep meds and anti-anxiety meds like Prozac skyrocketed and remain elevated to this day! The Truth finally came out that estrogen was not the culprit for the increased risk of cancer after all. It was in fact the women who took the progestin (known as Prempro) along with the estrogen that had a very slight increased chance of breast cancer, stroke and heart disease. This risk was so small it “almost” reached statistical significance but not quite. The WHI data also revealed that women who started estrogen therapy under the age of 60 had a whopping 35% lower mortality rate than the control group. Yet the headlines and the hysteria overwhelmed these pieces of info. Headlines can harm. And they can hurt women.

Donning Our Foil Hats:

Look, we might lose a few of you here… but it’s too hard not to say it. There are a lot of strokes and heart issues happening lately and not many news articles want to talk about what might really be responsible. Maybe we’re getting a little conspiracy theory-ish, but it’s becoming challenging to believe things we are told in the media about our health lately. Is erythritol just a scapegoat here? You can go to the original source of this study and there you will see how it was funded… page 12 under “Acknowledgments”. You will see where the funding came from and you can make your own conclusions. Our foil hats are sparking but whatever you decide after your own research, hopefully we can still remain friends. We are not trying to be controversial here, (ahem… well maybe we are) but it seems like erythritol is being smeared while the real dangerous lifestyle factors are being ignored. A diet high in processed foods and sugars causes strokes and heart attacks… that cannot be refuted. Let’s put the focus on where it should be! We have testimony after testimony of people on our plan that have discovered enhanced health and less inflammation, and they have the blood work to prove it!

Okay… we’re done. Rant over. Time for our afternoon snack… you can guess what is going in our accompanying drinks.

Don’t let the humble oat mislead you into thinking it’s short on benefits. Despite being one of the cheapest and most accessible foods, oats are also one of the most nutritious. Aside from the many powerful health and weight loss benefits discussed in more detail in this article, oats are also known as a longevity food. Adele Dunlap was the oldest living American. She passed away on February 5, 2017, at the age of 114 and ate oats every day. The Donnelly family was inducted into the 2017 Guinness Book of World Records for being the oldest family in the world. The family currently resides in Northern Ireland and holds an impressive combined age of 1,075 years. Their secret? They attribute their health and longevity to eating a bowl of oatmeal twice a day.

Health Benefits of Oats

1. Boost the Immune System…

Oats are among the richest sources of Beta-glucans – a soluble fiber that is gaining a lot of interest in the research community. Scientists tell us that B-glucans act as immunomodulators – meaning they have the ability to help regulate or normalize the immune system. And although more research is ongoing, it is suggested that B-glucans may have the potential to be used in treating cancers and other diseases.

In one study, Beta-glucans extracted from oats were even shown to enhance resistance to bacterial infections in mice.

2. Decrease Inflammation with Antioxidants…

Speaking of the immune-boosting powers of oats, this can’t be done without mentioning their rich source of antioxidants.

Antioxidants play a major role in fighting off free radicals in our bodies. While a certain number of free radicals are used by our bodies to fight off infections, an excess of free radicals can lead to oxidative stress. This can cause illnesses like diabetes, heart disease, and cancer. It is therefore crucial that we consume enough antioxidants in our diets to balance out the free radicals.

There are three powerful antioxidants found in oats worth mentioning…

• Avenanthramides (AVA) – Oats are the only grain that contain this remarkable antioxidant. In fact, AVA are so unique to oats that the only other sources in nature known to contain avenanthramides are cabbage butterfly eggs and fungus-infected carnations! Not likely you want to eat a bowl of those for breakfast. Avenanthramides have powerful anti-inflammatory effects. They promote nitric oxide which helps to relax veins and arteries and as you’re most likely already aware, oats help soothe itching and inflamed skin… this is enabled through their avenanthramides. Much more about AVA’s throughout this article, but they have also been shown to benefit athletes in particular. In one study, researchers concluded that AVA supplementation via oat cookies was linked to reduced inflammation and perception of discomfort in test subjects participating in the activity of downhill running.
• Zinc – Oats are in the top 10 foods containing zinc! This is a mineral that our body cannot produce or store. This makes it an essential nutrient and one that we must continually intake from our diets. Zinc is vital for the function of over 300 enzymes, immune function, and preventing excess inflammation. Be sure to serve your children a big bowl of oatmeal for breakfast because zinc plays a huge role in body growth and development.
• Selenium – This mineral has been shown to decrease the risk of certain cancers. It’s important for reducing oxidative stress and decreasing inflammation, so much so that selenium deficiency could weaken the immune system.

3. Strengthen the Heart…

Not only do B-glucans strengthen your immune system, but there is evidence that they can reduce LDL “bad” cholesterol, thus, reducing the risk for heart disease. But the heart-health benefits of oats do not stop with B-glucans. The soluble fiber in oats can also reduce LDL cholesterol. And the unique avenanthramides in oats may  protect against coronary heart disease. In addition, AVA can also help prevent clogged arteries.

There’s more… a study involving 54,871 Danish adults found that eating whole grains is related to a lower risk of heart attacks for both men and women. But this was especially true for men who ate rye and oats. Another study indicates that those who eat a higher intake of whole grains have a 29% lower risk of developing atherosclerotic cardiovascular disease.

4. Aid the Digestive System and Gut…

Thanks to oatmeal’s high fiber content, it can help you stay “regular”.  A trial involving 30 elderly patients found that the fiber from oats helps to improve constipation so much that 59% of the group consuming this oat bran were able to discontinue their use of laxatives!

Seeking relief from heartburn? Diets high in fiber-rich foods, such as oats, have also been linked to reducing acid reflux. And one study using the bran of oats, saw a significant improvement in abdominal pain and reflux from patients with ulcerative colitis.

B-glucans really are the superstar in oats, and we need to circle back to their benefits yet again!  Science says B-glucans have the potential to act as novel prebiotics, which aids the gut by promoting the growth of healthy bacteria. Having a healthy gut microbiome is essential for many aspects of health, including digestion.

5. Help with Weight Loss and Controlling Blood Sugar…

• Weight Loss:

A bowl of oatmeal every morning could be an effective way to help you trim down. The abundant source of Beta-glucans in oats helps increase satiety. This can prevent overeating, and in turn, lead to weight loss.  B-glucans do this by boosting the gut hormone, cholecystokinin, which improves digestion and fights hunger by increasing a feeling of fullness during a meal. In fact, one study found that not only did oat B-glucans increase cholecystokinin levels, but they also decreased insulin response as well as giving a feeling of fullness in overweight subjects. Lowering insulin is another way oats can help you shed pounds because when insulin levels are too high, this can lead to excess glucose, which the body then converts into fat.

What is more, a clinical trial concluded that oats may reduce obesity as well as improve liver function. Maintaining a healthy liver is important to functionally regulate fat metabolism by breaking down fats and producing energy.

• Blood Sugar:

Type-2 diabetes is a chronic disease that occurs when blood sugar levels are too high. While high spikes of blood sugar are best avoided, the current trend to avoid all grains and carbohydrate foods when dealing with elevated blood sugars can work against you in the long run. It is important to stay metabolically flexible. Your body was created to burn both carbs and fats to be at its optimum. Oats are an excellent choice for those with type-2 diabetes since the B-glucan fiber in oats may help prevent sharp rises in blood sugar after a meal.

A study observing 22 people with type-2 diabetes looked at the effects of an oat-enriched diet over a period of 8 weeks. They discovered that oats decreased harmful microparticles that could lead to high blood sugar and inflammation – concluding that oats improved risk factors assessed by microparticles, even among those with type-2 diabetes who maintained a healthy diet lifestyle. Oatmeal has also been shown to significantly reduce the acute postprandial glucose and insulin responses in patients with type-2 diabetes.

But, not so fast!

Sold on the benefits of weight loss and controlling blood sugar? Before you add oats to your daily breakfast (or lunch) routine, keep in mind that preparing them the wrong way could give you the opposite effects! Adding lots of sugar or too many high-calorie toppings could inhibit the weight loss benefits. And using instant oats, which have a higher glycemic index, won’t be as helpful in controlling blood sugar. Instead, opt for natural, zero glycemic impact sweeteners, such as stevia, monk fruit, and erythritol to sweeten oats beautifully. If your blood sugar is testy, instead of using instant oats, go with the lesser processed oats like groats, steel-cut, or rolled oats, which all have a lower glycemic index. If you’re still having trouble with your blood sugar when eating oats this way, try pairing them with added lean protein or extra fiber mixed in e.g., 1/4 to 1/3 teaspoon glucomannan powder or 2 to 3 teaspoons whole husk psyllium powder with a ½ – 1 cup extra water when cooking. Adding extra fiber and water this way gives you a bigger, more filling bowl of oats while helping stabilize blood sugar and without adding any calories.

6. Support Fertility, Pregnancy, and May Boost Milk Supply in Breastfeeding Mothers…

Oatmeal may not be the first thing that comes to mind when you think of fertility-boosting foods, but its benefits are worth mentioning, particularly how it benefits male fertility. As mentioned above, oatmeal is one of the highest foods in zinc (a nutrient that keeps sperm healthy). An investigation to find whether micronutrients improve sperm quality discovered that zinc, along with other nutrients, may prevent sperm damage, especially in older men. Oats are also a rich source of selenium, another antioxidant required for sperm motility, and zinc may reduce the risk of miscarriage.

Zinc and selenium have a role in female fertility too. A study involving pregnant Australian women found that those with lower zinc and selenium concentrations had a harder time getting pregnant.  And a review of the role of selenium in human conception and pregnancy emphasizes the importance of selenium for both male sperm and fetal development during pregnancy. In addition, whole grains are recommended to be part of a fertility diet in both men and women.

Oats are historically believed to have lactogenic properties that boost breast milk supply. Many lactation experts recommend oats to new mothers or mothers struggling with supply. Although there is a lack of studies undertaken, anecdotally a great many mothers have reported an increase in their supply after regularly consuming oats. There are several different theories as to why oats may be lactogenic. Some credit the iron content in oats since anemia has been linked to low milk supply. Another theory is that the B-glucans and/or saponins in oats could support hormones related to breast milk production. One thought is that oatmeal’s ability to decrease cholesterol may, as a result, increase milk supply.

Even if we can’t prove oats produce more milk through studies, we know they produce many nutrients in milk! As we’ve learned, oats are great for both mama and baby, regardless of whether studies have been undertaken to support this.

7. Good for Your Skin…

Using oats to treat a number of skin problems is a centuries-old practice. Oats have been known to help itchiness, dryness, rashes, burns, and eczema. However, up until just over a decade ago, there were very few studies investigating the chemical compounds in oats that give them their anti-inflammatory and anti-itch benefits. A 2008 study found that the AVA in oats are the anti-inflammatory agents that are likely to give oats their skin-soothing properties.

The best form of oats for skincare is colloidal oatmeal, which is made of whole oat kernels ground into a very fine powder. This makes the oats more easily applied and absorbed into the skin and offers more healing benefits because it contains the oat bran. One study found that colloidal oatmeal was shown to have antioxidant and anti-inflammatory activities after subjects were treated with a colloidal oatmeal lotion.

The skin-healing properties listed above apply when oats are used topically… but can you benefit your skin by ingesting oats? When it comes to acne-prone skin, eating a bowl of oatmeal could possibly help there too!  There is evidence that oral zinc can be effective at treating acne, and as we know, oats are a tremendous source of zinc! It’s important to note that acne is linked to high glycemic food diets. Instant oats have a higher GI, so best to more regularly choose old-fashioned rolled oats, steel-cut oats, or oat groats, for a lower GI, to keep the breakouts at bay.

Not all oats are created equal.

The Different Types of Processing

All oats start out as oat groats. Oat groats are the least processed after having the outer inedible shell of the oat kernel removed (they take a longer time to cook so they’re fabulous cooked overnight in a slow cooker). Steel-cut oats are the second least processed – they are simply oat groats cut into smaller pieces by steel blades. Then comes the classic rolled oats, or “old-fashioned oats”. These are oat groats that have been steamed and rolled flat to give a softer texture and a shorter cooking time. Lastly, quick oats are processed similarly to rolled oats, but they are rolled out thinner to give an even shorter cooking time.

Although the nutritional content may only vary slightly between these different types of oats, the least processed oats are the healthiest options since they are the gentlest on blood sugar. Oat groats and steel-cut oats have the lowest glycemic index, while quick oats and instant oats have the highest. The low glycemic oats will also take longer to digest, which means they will leave you feeling full for longer. If you prefer a quicker cooking time, you can mix a 50/50 combination of rolled oats (for their lower GI benefit) and instant oats (for their quick-cooking benefit) with added fiber to further slow the rise of blood sugar.

• Gluten -vs- Gluten-Free…

It’s also important to note that even though oats are naturally gluten-free, some oats are contaminated with gluten when they are grown alongside other crops or processed in the same facility as gluten-containing grains. This is why you may want to look for a brand of oats that is marketed to be gluten-free if you have Celiac disease.

• Organic -vs- Non-Organic…

When choosing oats, it may be a safer bet to choose organic over non-organic. A test conducted by the Environmental Working Group found an unsettling amount of the weed killer herbicide called glyphosate in many brands of oats.  The highest levels of glyphosate were found in the conventional brands, with either minor amounts or none detected in the organic brands. This news is concerning considering one study has found that glyphosate can increase the risk of some cancers by more than 40%. Glyphosate could also disrupt the healthy bacteria in the gut. Children and unborn babies are the most vulnerable to the harmful effects of glyphosate since their organs and bodily systems are still in development. 

How to Enjoy Oats on the Trim Healthy Mama Plan

Oats are considered an E (energizing) food on the Trim Healthy Mama Plan since they consist of wholesome, healthy carbs. E meals utilize the crucial benefits of gentle carbs and keep fats to lower amounts. To stay in E-zone, pull back the fat when eating oats by only adding minimal amounts (about one teaspoon) of oil, butter, or nuts. Adding more fat than this will turn oats into a Crossover meal, which is perfect for growing children, pregnant or nursing mothers, and also fine for those who need Crossovers to maintain their weight or don’t need to lose weight. Whether you’re enjoying an E or a Crossover, remember to stick to healthy sweeteners that don’t spike your blood sugar, such as stevia, monk fruit, or erythritol. If you’re sensitive to sugar alcohols, raw honey or coconut sugar would be a better option than cane sugar since they are more nutritious and have a lower glycemic index. But keep coconut sugar to small amounts and use it in moderation, since overdoing any type of blood-sugar-spiking sweetener can come with health consequences and hurt your waistline. And lastly, get creative with toppings! Sprinkle in a small amount of stevia-sweetened chocolate chips, or use fun flavors with the Natural Burst extracts.  Other great flavor combinations could be apple and cinnamon or blueberries with a teaspoon of nut butter!

For more ideas, here are two delicious, slimming, (and free) Trim Healthy Mama oatmeal recipes:

Facebook: Pearl’s Sweat Pants Oatmeal  /  Membership: Pearl’s Sweat Pants Oatmeal

THM Dot Com: Pearl’s PPP Porridge / Membership: Pearl’s PPP Porridge

___________________________________

You can find many additional recipes using oats (including oat-based pancakes, muffins, and cakes) in THM Cookbooks – Trim Healthy Mama Cookbook, Trim Healthy Table, & Trim Healthy Future.

A recent study published in the Journal of Neurology of almost 1,000 seniors found that those who ate a serving of leafy greens every day, over a span of 4.7 years, were the equivalent of being 11-years younger in brain age!

But salads do far more than just maintain memory and sharpen thinking skills. Another study by the Journal of the Academy of Nutrition and Dietetics found that those who ate salad every day had higher reports of vitamins A, B-6, C, E, K, choline, magnesium, and potassium, and folate. Natural forms of folate are crucial for maintaining proper methylating pathways in the body. This is especially important for those who are methylating compromised… those who have MTHFR genetic mutations, which is close to half the population!

If you are not methylating properly, you are not detoxing properly… and your body is at greater risk for disease. So, salad up! And while you’re at it… get even more folate by throwing some beans or lentils on that salad. Those are two other incredibly folate-rich foods.

Salads are also a great source of fiber, which can aid digestion and help burn calories.  Yes, merely the act of digesting fiber allows your body to burn more calories since fiber causes your bowels to work harder. This increases the muscle tone to your intestines that enables food to pass through.  With better working muscles, you burn more calories even while at rest, and of course… better muscle tone also means better blood sugar levels. Bonus… fiber keeps you full for much longer.

The Dark Side to Salads:

While it’s clear that eating leafy greens (the darker in color the better) offers many benefits and they’re an important part of a healthy lifestyle. There is a not-so-great side to salad eating, one that is not helpful to waistlines and not at all helpful to blood sugar. In the same study in the Journal of the Academy of Nutrition and Dietetics, the researchers noticed no difference in energy, protein, and carbohydrates between salad and non-salad reporters, despite the higher nutrient intake from leafy greens.

Not all salads are created equal. Salads should be and can easily be made slimming as well as nutritious. Instead, they are too often loaded with processed dressings that contain hidden sugars, not so wonderful oils, junky carb toppings like croutons or tortilla chips, and an overabundance of high-calorie toppings such as nuts and cheese. There is definitely a place for nuts (and cheese if you are not dairy sensitive) on salads, but a place doesn’t mean throwing them all on with abandon! So please don’t get us wrong… we’re not afraid of fats on Trim Healthy Mama! The key is to embrace them wisely rather than abuse them. If you’re having nuts, perhaps skip or go light on the cheese this time. If you’re generous with cheese, limit the nuts to 1 Tablespoon or so. If you’re opting for a creamy dressing, garnish with a little grated parmesan cheese instead of big cubes or shreds of cheddar.

Avoid adding regular bread croutons to your salads. These will not help you slim down since they aren’t usually made with sprouted whole flours, and they can also be high in both carbs and fats. But don’t worry – we have a delicious alternative in one of our recipe books (keep reading below).  Or top them with awesomely crunchy and blood sugar-friendly Shameless Crackers.

And change up your salads from time to time. Don’t always make them S meals (salads that celebrate fats). Remember to get enough E’s in (salads that celebrate healthy carbs). If you’re trying to lose some stubborn pounds, even make a few FP salads from time to time (salad that pulls back on both fats and carbs… think lean protein, lean dressing, and berries with just a couple teaspoons of nuts – yum!).

Always center your salads around protein. Meat and fish are wonderful proteins for salad because leafy greens offer almost every nutrient except vitamin B12, which is almost exclusively found in animal-sourced foods, and meat offers every vitamin except vitamin C, which is found in high amounts in greens. Salad and meats are, therefore, soul mates. They need each other and enhance one another. Pair the two together, and you’ve got an all-around nutrient-packed meal! But let’s not forget God’s other proteins from the plant kingdom. Beans and lentils, as we mentioned before, offer folate, but they also offer wonderful protein. Tempeh is another superfood from the plant kingdom and a wonderful source of nutty-tasting protein.

While protein is important to remember… salad is about the greens! Go BIG with the greens! You don’t need to do huge amounts of protein. Four to eight ounces is plenty. It all depends upon which season of life you are in. More mature women may want to go with a lower amount of protein as they usually burn fuel slower, while younger women, very active women, or those who are nursing or pregnant will need more. But all of us need large amounts of greens. Pile your bowl or plate and become one of those crazy huge salad eaters for your health and waistline!

5 Simple Ideas to Make Your Salads Non-boring and Slimming!

1. For a Trimming S-style Salad (one that celebrates fats)…

• Grill some chicken (or panfry in a lightly oil-sprayed skillet) seasoned with mineral salt, pepper, garlic, onion powder, liquid aminos, and a little nutritional yeast. Or simply season it with Creole seasoning or Hubby Lovin’ Seasoning (click here for the recipe).
• After the chicken is cooked, take it out and use the same pan to sauté a handful of raw walnuts. Season them with mineral salt, black pepper, liquid aminos, garlic, nutritional yeast, and cayenne pepper (make them as spicy as you like!).
• Toss them on the heat until the walnuts look slightly charred and they’re extra crunchy. Take off the heat.
• Fill a large salad bowl with leafy greens like lettuce and spinach… pile them HIGH!
• Top with the grilled chicken and spicy walnuts. Then drizzle with olive oil and balsamic vinegar, and optional diced cherry tomatoes. (Use a bit more balsamic than you do oil so that you’re not abusing the gift of good fat, but you’re still enjoying it!)
• Optional – top with a little Parmesan cheese.

2. Another Idea for a Trimming S-style Salad…

• Fill a HUGE bowl or dinner plate with leafy greens and top with 2 teaspoons MCT or extra virgin olive oil.
• Add a full half bunch of finely chopped cilantro and toss all the greens well in the oil.
• Add half a sliced avocado and 2 sliced boiled eggs. Sprinkle on some mineral salt and pepper and fresh lime juice from a couple limes to give a fantastic burst of flavor.
• Optional – sprinkle on some bacon bits to give more crunch.

3. Idea for a Trimming E-style Salad (one that celebrates healthy carbs)…

• Fill a HUGE bowl or dinner plate with leafy greens and top with 1% cottage cheese, diced apple, optional dried cranberries (which are sugar-free from page 243 in the recipe book Trim Healthy Future), grilled chicken, and grated carrots. (If you are dairy-free, skip the cottage cheese.)
• Add 2 teaspoons of any type of finely chopped nuts. R’s Candied Pecans (Trim Healthy Future, page 309) add a lovely sweet crunch. Don’t forget to keep nuts limited for an E setting.
• Dress with your choice of vinegar mixed with some Bragg’s Liquid Aminos or mineral salt and optional stevia or monk fruit sweetener to taste.

4. Another Idea for a Trimming E-style Salad…

• Fill a bowl or large dinner plate super HIGH with leafy greens. Massage the greens with 1 teaspoon MCT or olive oil so they get a little softened, coated, and succulent. Add 1 Tablespoon of apple cider vinegar and some optional hot sauce and toss leaves in this simple dressing.
• Pile on 3/4 to 1 cup of your favorite cooked beans such as black beans, then add chopped tomato, chopped onion, and 2 to 3-ounces drained pouch of tuna or lean chicken (feel free to heat the tomato, onion, and tuna if preferred for a hot-style salad).
• Top with optional nutritional yeast and plenty of mineral salt and pepper to your preference.

5. For a Trimming FP-style Salad (one that pulls back on both fats and carbs)…

• Fill a bowl or large plate sky HIGH with leafy greens. Top with a simple dressing of drizzles of balsamic or lemon juice with added stevia or monk fruit sweetener to taste and some liquid aminos or mineral salt for a savory balance.
• Add 1/2 cup fresh or thawed from frozen blueberries or 1 full cup of fresh or thawed from frozen raspberries or chopped strawberries.
• Add 2 to 3-ounces drained pouch of tuna or chicken breast, then top with 2 teaspoons crunchy, finely chopped nuts. Done!

Additional Trimming Salad Recipes from the Trim Healthy Mama Cookbooks:

Trim Healthy Mama Cookbook

• Trim Mac Salad (S) – THM, pg 181
• Zesty Southwestern Chop Up (S) – THM, pg 182
• Grand Greek Salad (S) – THM, pg 183
• Taco Salad (S) – THM, pg 184
• Small-Budget Big-Taste Salad (E) – THM, pg 185
• Salads in a Jar (S, E, & FP) – THM, pgs 187 – 189
• Three-Minute Sensational Salad (S) – THM, pg 191
• Superfood Loaded Salad (S) – THM, pg 192

Trim Healthy Table

• Ten-Minute Chinese Chicken Salad (S) – THT, pg 199
• Ranch Hand Taco Salad (E) – THT, pg 200
• Smoked Sausage Salad (S) – THT, pg 203
• Slender Slaw (S) – THT, pg 266
• Tzatziki Cucumber Salad (FP) – THT, pg 266
• Thai Kissed Cucumber Salad (FP) – THT, pg 268
• Melissa’s Amish Broccoli Salad (S) – THT, pg 271
• Cherries on Top Chicken Salad (E) – THT, pg 305
• Hot Bacon and Egg Salad (S) – THT, pg 307
• Quick Rip Hearty Kale Salad (E, FP, S) – THT, pg 308

Trim Healthy Future

• Avocado Bacon Pasta Salad (S) – THF, pg 206
• Sunshine Salad (E) – THF, pg 207
• Speedy Cuke Salad (FP) – THF, pg 208
• R’s #1 Salad (S) – THF, pg 209
• Hawaiian Salad (E) – THF, pg 210
• Nut Smart Salad (S) – THF, pg 211
• Red Revival Salad (S) – THF, pg 213
• Black is Beautiful Salad (E) – THF, pg 215

Salad Toppings & Dressings from the Cookbooks:

Trim Healthy Mama Cookbook

• Zesty Avo Cream Dressing (S) – THM, pg 471
• Rohnda’s Ranch Dressing (S) – THM, pg 471
• Thousand Island Dressing (S) – THM, pg 472
• Tangy and Sweet Vinaigrette (S) – THM, pg 472
• Honey Mustard Dressing (S) – THM, pg 472
• Slim Belly Vinaigrette (FP) – THM, pg 474
• Tahini Dressing (S) – THM, pg 474
• Grand Greek Dressing (S) – THM, pg 475
• Blendtons (Crouton Substitute) (FP) – THM, pg 476
• Superfood Salad Sprinkles (S) – THM, pg 493

Trim Healthy Table

• Ranch Trimmy Dressing (FP, S) – THT, pg 527
• Honey-Mustard Trimmy Dressing (S) – THT, pg 527
• Thousand Island Trimmy Dressing (FP) – THT, pg 529
• Caesar Trimmy Dressing (S) – THT, pg 529
• Tahini Trimmy Dressing (S) – THT, pg 530
• Italian Trimmy Dressing (FP) – THT, pg 531
• Greek Trimmy Dressing (S) – THT, pg 532
• Crazy Kombucha Trimmy Dressing (FP) – THT, pg 533

Trim Healthy Future

• Dried Cranberries (FP) – THF, pg 243
• R’s Candied Pecans (S) – THF, pg 308
• Orange Sesame Dressing (FP) – THF, pg 360
• Tangy Wangy Dressing (S) – THF, pg 361
• Raspberry Vinaigrette (FP) – THF, pg 363
• Spunky Ginger Dressing (S) – THF, pg 364
• Sun Basking Basil Dressing (S) – THF, pg 365

___________________________________

Sources:

https://n.neurology.org/content/90/3/e214

https://www.sciencedirect.com/science/article/abs/pii/S2212267218320495

Educating yourself on ingredient labels can be both empowering and disappointing . . . you learn that some manufacturers aren’t always honest in their advertisements, or they may be prioritizing cost over health and quality.

We’ve compiled a list of questionable ingredients in so-called “low-carb,” “keto,” or “diet” foods. This is to equip you with the knowledge to make informed decisions for your health or weight loss journey. Some of these ingredients may be the cause of your digestive discomfort. Others are not low carb at all . . . and some of them are just downright unhealthy.

1. Inulin or Chicory Root Fiber

You may have noticed this common ingredient in numerous low-carb and gluten-free foods popping up on supermarket shelves. While it is sometimes called chicory root fiber, we’ll just call it inulin in this article as it is one and the same. There are many reasons why food manufacturers are now turning to inulin. It can be used as a bulking agent, it brings in elasticity that would otherwise come from gluten, and it can be a replacement for sugar . . . bonus, it’s cheap.

Inulin isn’t necessarily toxic or harmful to health. It is extracted naturally from a plant. It’s even said to have some digestive health benefits since it is a soluble fiber and prebiotic fiber. As a result, it may help some people create a healthier gut biome, keep you feeling full, and help control blood sugar.

Nevertheless, there is a major reason why we’ve added it to our beware list and why it’s number one on this list! Inulin can cause severe gastric distress for many. You’ve heard that warning for many foods, but inulin should have special status… a gold medal for causing issues such as bloating, gas, diarrhea, constipation and abdominal cramping. This is due to inulin being part of a short-chain carbohydrate group that is poorly absorbed in the body. When inulin is fermented by the bacteria in the intestine, it tends to produce excessive amounts of gas, which can lead to the symptoms described above.

While some people seem to have no problems with it at all, thousands of others wonder why after eating certain foods like “stevia-sweetened chocolate” or “sugar-free yogurt,” they are bent over in pain or clouding up a room with embarrassing odor. It is all thanks to inulin. Numerous health and diet food companies add it to their chocolate and protein bars, drinks, yogurts and all manner of snacks. Though many will choose to avoid the ingredient inulin, it is considered on-plan for those who can tolerate it. But if you are one of the many who it causes problems for, there are many other prebiotic foods and fibers that you can add into your diet to help your gut biome without the intense gas reaction.

(If you are in search of healthy sugar-free snacks or chocolate bars that do not contain inulin, our Protein Pleasure Cookies, Trim Healthy Protein Bars, and Trim Healthy Mama Chocolate Butterfly Bars are inulin-free.)

2. Tapioca Starch

Tapioca starch has become a popular ingredient for food companies because it is a neutral-tasting, gluten-free powder. It works as a grain-based alternative flour for those who follow the Paleo diet. Plus, tapioca is cheap, and it is a great binding agent.

Because tapioca is inexpensive and it appeals to those who are gluten-sensitive, this ingredient has been showing up in many low-carb products. There’s only one problem… there’s nothing low carb about it. It is almost entirely made up of starchy carbs.

Tapioca starch is a high glycemic index food. High glycemic index foods can cause quick spikes in insulin and blood sugar – thus, resulting in the likelihood of elevated insulin and weight gain. Of course, many companies get around this by adding fibers like inulin to lower the carb count.

Very small amounts of tapioca starch ingested here or there should not be too problematic but relying on products containing it too often is not wise if you’re wanting to protect your blood sugar.

3. Isomalto-oligosaccharide (IMO)

IMO became popular in 2010 when it was added to products like protein bars. It has a sweet taste and was believed to have a low-glycemic index and be a source of prebiotic fiber. This made it a favorable choice for sugar-free and low-carb products.

It was later discovered that this was not the case.

In 2018, the FDA published a guidance for manufacturers addressing acceptable dietary fibers. Although IMO had been petitioned to be on the list . . . it didn’t make the cut. IMO was not considered to be a true fiber. In 2019, two more petitions for IMO were submitted to the FDA for approval. The FDA denied them both again and made a statement saying, “The strength of the evidence does not show that the consumption of IMO has a physiological effect that is beneficial to human health.”

Aside from the FDA’s comment that IMO has no benefit, we take it further by saying that IMO may do harm. Similar to inulin, IMO can also cause digestive distress. But unlike inulin, it raises blood sugar. A 2017 study investigated what kind of effect IMO consumption would have on blood glucose, insulin response and breath hydrogen. They discovered that IMO consumption led to a rise of nearly 50 mg/dL in blood glucose, with a concomitant five-fold rise in insulin at 30 minutes and it did not increase breath hydrogen.

To break it down, IMO spikes blood sugar and should not be considered a dietary fiber.

Before the FDA ruled that IMO could not be listed as a fiber, manufacturers got away with mislabeling it and even hiding this ingredient under different names. Tapioca fiber was used as a common source for IMO, so IMO was sometimes labeled as “soluble tapioca fiber” in the list of ingredients.

At least for now, you won’t have to worry about IMO being disguised on food labels as a fiber, but IMO may still be used as an ingredient.

Since IMO has a high glycemic index and no nutritional benefit, we suggest checking labels and avoiding it except for a rare “personal choice” occasion when there aren’t better options available.

4. Dextrose (AKA, Glucose) & Maltodextrin

Dextrose:

Labeling IMO under the name “Soluble Tapioca Fiber” isn’t the only sneaky business some manufacturers are up to . . .

Before we go on, we need to distinguish between the food ingredient called “glucose” (which is a sugar in either powder or liquid form) from the natural occurrence of the glucose (aka blood sugar) that your body makes from food and burns for fuel. In this discussion, we are talking about the ingredient glucose. You’re probably aware that glucose has a high glycemic index – so high, in fact, that its glycemic index per gram is 100! When you eat it, it causes your own blood sugar to spike… never a good thing. For this reason, some manufacturers will label glucose as “dextrose” in the ingredients list because they believe consumers will be less concerned with the word “dextrose” than “glucose” . . . even though the only difference between these two sugars is the name and foods they are derived from. Dextrose is the name given to glucose made from corn, but dextrose is chemically identical to glucose.

To put it mildly, dextrose is not low-carb or keto . . . quite the contrary. But this hasn’t stopped companies who cater to low-carb groups from using it.

Odds are that most dextrose also contains genetically modified organisms since it is made from one of the top three GMO crops in the US – corn.

GMO is a controversial health topic, and one that is still in need of more research. While there are some studies that show no harm from consuming GMOs, many scientists and researchers challenge these studies. Among them were a group of 300 independent scientists, physicians, and scholars who signed a journal in 2015 stating that there is “No scientific consensus on GMO safety.” The journal challenges the misleading claim that there is enough evidence that GMOs are safe. Furthermore, French researchers published a 2016 study determining that many published research articles on GMOs had a conflict of interest that was associated with a higher frequency of outcomes favorable to the crop company.

It goes without saying that if you want to avoid GMOs, you’ll want to avoid dextrose.

Maltodextrin:

Maltodextrin is another common food additive. Manufacturers use it for its ability to thicken, improve texture, and act as a preservative. It is also sweet tasting. Like dextrose, it is usually made from corn and has a high glycemic index, so it is very unkind to your blood sugar.

There are other reasons why we put maltodextrin on the beware list. Studies show that maltodextrin could be a risk factor for chronic inflammatory diseases. Among them is a 2012 study which revealed how maltodextrin can alter your gut bacteria and put you at risk for diseases and autoimmune disorders such as Crohn’s disease by increasing the growth of the bacteria E. coli.

Despite the fact that dextrose and maltodextrin are among the worst offenders for spiking your blood sugar, this hasn’t prevented low-calorie sweetener companies from adding them to their products. Beware of stevia brands that include it in their ingredient list. Just because a brand has the word “stevia” on the front of the package doesn’t mean it’s not hiding fillers such as dextrose or maltodextrin in the ingredients. Always check labels to make sure the stevia or stevia-sweetened product you are buying is pure with no high-glycemic or artificial fillers.

(Trim Healthy Mama offers minimally-processed, Pure Stevia Extract Powder that contains no added fillers.)

5. Vital Wheat Gluten

Gluten is a protein naturally found in certain grains. It serves as a binder that holds baked goods together and can improve their texture.

Vital wheat gluten is the isolated form of this gluten and it is quite common to find a small amount of it added as a binder in bread. This is especially true for store-bought sprouted bread since the gluten is naturally lowered during the sprouting process. In this case, you will usually see it listed toward the end of the ingredient list, showing it is used in only small amounts. While many people can handle vital wheat gluten in small amounts like this, if you know you’re sensitive, we don’t have to tell you to avoid any product that lists it at all. Even minute amounts can be problematic for those with auto-immune issues, and of course, it is highly dangerous for true celiacs.

Lately, vital wheat gluten is being added to a great many low-carb products because of its high-protein, low-carb, and binding qualities. You’ll often find it as one of the top ingredients to replace actual wheat flour in “keto breads.” In fact, many times, it is often the very first ingredient listed! While this may technically make it a low-carb bread, it gives it an extraordinarily high amount of gluten – much higher than what would be naturally found in whole grains.

Another product that is often unnaturally high in gluten is seitan, a vegan substitute for meat.

As humans we are all so unique, and we handle gluten in different ways. On the Trim Healthy Plan, we have never demonized it. Instead, for those of us who can tolerate it, we’ve always suggested eating breads made with ancient grains vs modern wheat flour and made in either of two ways. First and preferable… true artisan sourdough that has had a good (minimum 7-hour) ferment time can reduce a significant portion of the gluten. Second in sprouted form… which as we mentioned earlier, also lowers gluten content. We do not recommend typical breads, even if whole grain, not made with these methods because there is much evidence surrounding the idea that gluten can be inflammatory, and even contribute to leaky gut in non-celiac or even non-sensitive people.

A study observing the effect of gliadin (which is a protein in gluten) on intestinal biopsies, discovered that gliadin causes inflammation and leaky gut indicators in everyone – from celiac) to non-celiac gluten-sensitive, to normal controls. In simple terms – gluten was shown to cause damage on all of the intestines, whether someone had gluten issues or not.

Celiac disease isn’t the only autoimmune disease that gluten has been linked to. There may be much wisdom in avoiding or limiting gluten when you need to reduce overall excess inflammation. There is evidence that gluten’s inflammatory impact may contribute to rheumatoid arthritis and Type-2 diabetes in babies during pregnancy, so you may want to reduce gluten while pregnant. Additionally, it is suggested that a gluten-free diet may possibly prevent diabetes.

But there’s always another side to things. Cutting out gluten completely may come with its own set of risks. Whole grains can be part of a balanced diet that offers fiber and many essential nutrients, including minerals, B-vitamins, zinc, magnesium, and antioxidants. Some scientists even advocate that if you have no medical reason to be off gluten, or if you are not gluten-sensitive, you could be putting yourself at risk by going gluten-free since it could lead to deficiencies in nutrients. Many gluten-free products are made with high-starch ingredients that lack nutritional value. It would seem counterproductive to limit gluten for its inflammatory effects, only to replace it with other insulin-spiking products that can also raise inflammation.

So, we’re leaving it up to you and your unique body with how you feel you need to roll with gluten. But regardless of whether you can handle it or not, it makes no sense to put excessive amounts of it in your body… as is sure to occur when eating low-carb bread items that use vital wheat gluten as a chief ingredient.

Trim Healthy Mama offers truly gluten-free, No Carb Easy Bread (just add liquids and bake) that contains none of the “be aware” ingredients. You can also bake gluten-free and truly low-carb with our gluten-free Baking Blend Mix.

6. Artificial Sweeteners

Not all sugar substitutes are artificial. Some zero-calorie sweeteners are made naturally from plants, such as stevia, which comes from the leaves of the stevia plant. Non-caloric, artificial sweeteners (NAS), on the other hand, are chemically modified in a lab to mimic sugar, with the two most common being sucralose and aspartame.

NAS are meant to be the alternative solution to the sugar epidemic. Adversely, they can put you at risk for some of the very same reasons why people quit sugar in the first place.

Sucralose:

Sucralose is one of the most popular zero-calorie sweeteners because it leaves no bitter aftertaste the way some other sugar substitutes do. The most common product containing sucralose is Splenda… although Splenda contains only a small amount of sucralose. The bulk of the ingredients are made with maltodextrin (similar to those sneaky “stevia” packets you can find at a lot of restaurants and grocery stores). It should be no surprise that Splenda has been found to worsen the symptoms of Crohn’s disease, considering its main ingredient is maltodextrin (and we’ve already covered what that does to our gut bacteria). However, sucralose may be just as much to blame for causing inflammation in the digestive tract.

One researcher suggests that sucralose may be the culprit for making Canada the country with the highest incidence of inflammatory bowel disease. His theory is that sucralose may alter the bacteria in the gut even more than saccharin does due to a high percentage of sucralose being excreted through the feces unchanged. Canada was the first country to approve the use of sucralose in 1991. Another study suggests that consuming sucralose for six months at the human acceptable daily intake may contribute to chronic inflammation by disrupting the gut bacteria.

On top of that, cooking or baking with sucralose at high temperatures may potentially release toxic chlorinated compounds, according to this study.

Aspartame:

Learning problems, headaches, migraines, seizures, irritable moods, anxiety, depression, and insomnia are not all aspartame is linked to… the consequences of consuming aspartame could be far more serious.

Whether or not aspartame may be carcinogenic has been disputed for many years. According to some Italian researchers from the Ramazzini Institute, there is concerning evidence it is. Their findings suggest aspartame increased the risks of tumors in rodents, even when given low doses. What is more concerning, aspartame was shown to be carcinogenic to fetal rodents during pregnancy. These published results sparked much controversy, and doubts were raised over the accuracy of the researcher’s diagnoses. To address the naysayers, the RI re-evaluated the original diagnoses and confirmed once again that aspartame is a carcinogen in rodents. The FDA has not suggested any studies that have found a correlation between aspartame and cancer despite these findings … but it does make you wonder whether aspartame is really as safe as they say and that maybe the potential carcinogenic risks should be investigated further.

If the findings from the Ramazzini Institute don’t raise the alarm of using aspartame during pregnancy… consider this study from the Reproductive Toxicology Journal. The researchers suggest that certain sweeteners, particularly aspartame, during pregnancy may make babies susceptible to developing obesity and metabolic syndrome later in life.

Aspartame is a common sweetener for diet beverages. Numerous studies have linked diet soda consumption to serious health conditions, including metabolic syndrome, Type-2 diabetes (1), stroke and coronary heart disease. They all can cause mortality (2) and dementia (3).

(Note: Some alternatives to artificial sweeteners that are acceptable on the Trim Healthy Lifestyle include: stevia, monk fruit, allulose, erythritol (as we will soon read about), honey and coconut sugar (in moderation).

7. Sugar Alcohols

Some sugar alcohols are found naturally in plants, but most of them are manufactured in a lab. Most sugar alcohols are not zero-calorie, unlike artificial sweeteners. But they do have fewer calories than sugar and with the exception of a couple, most have fewer unhealthy side effects than both sugar and artificial sweeteners although some are infamous for causing gastric distress. They are not all equal in terms of calories and glycemic index. This is why some sugar alcohols may be fine while others should be avoided. 
Let’s start with one that we’ll term ”problematic”.

Maltitol:

Maltitol may be one of the sweetest sugar alcohols – but it’s also the one with the highest glycemic index. Powdered maltitol has a glycemic index of 35, while maltitol syrup has a glycemic index of 52 (that’s not much better than table sugar). It also carries a profound laxative effect and can cause gastric distress. In our opinion, the high impact on blood sugar makes it just not worth the tummy trouble. It’s for these reasons that maltitol is not recommended on the Trim Healthy Lifestyle.

Now onto one that we’ll term… “not so bad.”

Sorbitol:

Although sorbitol can be naturally found in foods like berries, the sorbitol that is commercially used today is typically derived from glucose made from corn. Be warned – sorbitol can behave similarly to laxatives if used in large amounts. If you don’t need a laxative, consuming sorbitol could bring some pretty unpleasant side effects, such as bloating, diarrhea, and abdominal cramps. One good thing about sorbitol is that it has a relatively low glycemic index of 4 (compare that to table sugar, which has a glycemic index of 63), but it has only 60% of the sweetness of sugar, so you have to end up using more. If using products that contain sorbitol, we recommend going easy and not overdoing it to avoid stomach issues.

The next we’ll term… “kind of neat!”

Xylitol:

The good news about xylitol is that it can offer protection for your teeth by reducing tooth decay and inhibiting harmful bacteria – this is why manufacturers often add it to chewing gum and toothpaste. Xylitol may also have positive effects on the microbiome by acting similarly to a prebiotic. While xylitol has a slightly higher glycemic index of 7 than sorbitol’s GI of 4, it is nearly as sweet as sugar, so you need less of it than sorbitol.

The cons – similarly to sorbitol, too much xylitol can cause digestive side effects (though it is generally more tolerated than sorbitol and maltitol). Another concern about xylitol is that, while it is safe for people, it is extremely toxic for dogs and causes hypoglycemia, which can be fatal for our canine friends.

We’ll term the last “the good one.”

Erythritol:

Who wins the gold for having the lowest GI on our sugar alcohol list? Erythritol does at a minuscule glycemic index of 1! It also has zero calories. Even better yet . . . compared to the other sugar alcohols we mentioned . . . erythritol is far less notorious for causing gastric distress (excluding very sensitive people, or when consumed in excessive doses). This is largely because erythritol is absorbed in the small intestine and excreted through the urine (only a small amount is digested in the large intestine). What’s more, some studies suggest that erythritol may even be superior to xylitol when it comes to benefiting oral health!

One note of caution – erythritol is commonly made from fermented GMO glucose – you may want to check that the erythritol you are buying is made from a non-GMO source if you are avoiding GMO’s.

(Our Trim Healthy Mama Gentle Sweet Blend is made with non-GMO xylitol, non-GMO erythritol, and organic stevia. For those who are sensitive to xylitol, or are dog-owners, we also offer a Xylitol-Free Gentle Sweet.)