A perfect storm
In today’s fast-paced world, convenience often trumps nutritional value when it comes to food choices. With the rise of sugar consumption and ultra-processed foods, our diets have undergone a signifi cant transformation, bringing with it a concerning increase in metabolic syndrome. But what exactly is metabolic syndrome, and how is it connected to the foods we eat?
Metabolic syndrome is a cluster of conditions: high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. When three or more of these conditions occur together, it increases the risk of heart disease, stroke, and type 2 diabetes. It’s like a perfect storm brewing within our bodies, fueled by various factors including genetics, sedentary lifestyle, and perhaps most signifi cantly, dietary habits.
One very visible aspect of Metabolic syndrome is obesity. Today, one in eight people on the planet live with obesity and according to the WHO, obesity rates among adults more than doubled since 1990, and quadrupled among children and adolescents.
Enter ultra-processed foods – a category of food products that are heavily modified, containing additives, preservatives, trans fats, branched amino acids and omega-6 fatty acids but are lacking fibers, omega-3 fatty acids and micronutrients. These foods often come in colorful packaging, boasting convenience and flavor. They are typically energy dense but have low to no nutrient density. They contain what’s known as ‘empty calories’.
Choice overload
As consumers we face an ocean of food choices on a daily basis. Navigating between healthy and unhealthy options is not always straightforward. Counting calories for example is not the best compass. It’s the quality more than the quantity of calories that impacts metabolic health.
Our bodies respond to calories differently, especially carbohydrates. Consumption of simple sugars and starchy foods – also called ‘fast carbs’ because they are absorbed into the blood quickly and cause blood sugar levels to rise fast – result in increased insulin levels. Insulin takes blood glucose into cells for energy utilization and ultimately storage as fat. When we consume carbohydrates such as whole grains, fruits and vegetables that contain fibers, our blood sugar will fluctuate gently. However, continued intake of refined sugars and starches creates a continuous vicious cycle of excessive glucose and insulin spikes, leading to excess fat storage and obesity.
But what makes ultra-processed foods so harmful? It’s not just about the empty calories, lack of fiber, micronutrients and healthy fatty acids, or about excessive amounts of sugar, salt, and unhealthy fats – they also disrupt our body’s natural metabolic processes in ways we’re only beginning to understand.
One surprising finding is the impact of ultra-processed foods on our gut microbiota – the trillions of bacteria living in our digestive tract that play a crucial role in our overall health. A diet high in ultra-processed foods can lead to unfavorable changes in gut microbiota composition, promoting inflammation and insulin resistance, both key contributors to metabolic syndrome.
Moreover, sugar and ultra-processed foods have been found to hijack our brain’s reward system, leading to overconsumption and weight gain. These foods are often engineered to be hyper-palatable, triggering dopamine release in the brain, similar to addictive substances. Over time, this can contribute to obesity and metabolic dysfunction.
Labels matter
So, what can we do to protect ourselves from the harmful effects of ultra-processed foods and reduce our risk of metabolic syndrome?
First and foremost, we need to become more mindful of our food choices. Instead of reaching for that bag of chips or sugary beverage, opt for whole, minimally processed alternatives. Choose foods that are as close to their natural state as possible, and prioritize home-cooked “real food” meals made from fresh ingredients.
Reading and understanding food labels is also essential. Look out for hidden or added sugars lurking in many ultra-processed products. Sometimes food labels use friendly sounding names like Fruit juice concentrate, Honey, Agave nectar, Maple syrup or Cane sugar. To our metabolism however, these ingredients are identical to sugar and can spike our blood sugar and insulin response just like regular sugar.
Alternative sweeteners
Another option commonly thought of is the use of alternative sweeteners. These alternative sweeteners vary in sweetness, taste, and how they are metabolized by the body. The World Health Organization “recommends against the use of non-sugar sweeteners to control body weight or reduce the risk of noncommunicable diseases.”
It’s important to note that while studies raise concerns about potential negative effects associated with the consumption of alternative sweeteners, more research is needed to fully understand the long-term implications and mechanisms involved.
Inspired by nature
A new class of alternative sweetners are emerging – calorie-free sweet proteins, like as ‘sweelin®’ by Amai Proteins.
Unlike small molecule sweetners, sweelin® is a large (macro-) molecule. This hyper-sweet protein is digested and metabolized like any other protein. A double-blind random clinical trial has demonstrated that sweelin® has no effect on blood sugar and insulin levels. Thanks to its sweetness potency, only tiny amounts are needed without increasing calories.
The inspiration for sweelin® comes from nature in two directions. On one hand, monellin, a super-sweet protein is found in the serendipity berry around the equatorial belt. It grows in ‘protein heaven’ but it makes no sense to harvest it since that would damage ecosystems and monellin would not survive the harsh conditions of food production. On the other hand, some proteins can thrive the most extreme places like hot springs, the Dead Sea, acidic swamps, and the Arctic – ‘protein hell’…
By combining the best of both worlds, sweelin® offers an exciting new option for foods to have a better sweetner included, reducing up to 70% of added sugar without compromising taste, health, cost and sustainability.
Love your food, again
Education plays a crucial role in combating the rise of metabolic syndrome. By raising awareness about the dangers of ultra-processed foods and promoting healthier dietary habits, we can empower individuals to take control of their health, reduce their risk of developing metabolic syndrome, while at the same time enabling them to enjoy the foods they love.
