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what you all think on this one?

Dr. Oz examines the risks linked to artificial sweeteners and other food

substitutes.

Bottom line: they're not always the healthier option.

You put artificial sweeteners in your coffee, drink them in your diet soda and

use them to limit sugar intake and cut calories. But could they be hazardous

to your health?

This question is critical since the average American consumes 24 pounds of

artificial sweeteners each year. Soda is the most common place they're found,

but did you know that sugar substitutes are also added to nearly 6,000 other

products sold in the US, including baby foods, frozen dinners and even yogurts?

The 3 major groups of FDA-approved artificial sweeteners on the market are:

.. Aspartame (includes Equal, Nutrasweet brands)

.. Sucralose (includes Splenda brand)

.. Saccharine (includes Sweet'N Low brand)

Besides artificial sweeteners, today's grocery store shelves are also lined with

substitutes for butter, salt and fat. In all of these cases, the substitute

is not necessarily the better option.

Here's the skinny on the 4 top questions concerning artificial sweeteners, and

the facts you need to know regarding other popular " fake " foods.

The Skinny on Artificial Sweeteners

Can They Cause Weight Gain?

Many people use artificial sweeteners to cut their caloric intake, but the very

opposite effect can occur. New research shows that artificial sweeteners

stimulate taste receptors that sense sweetness in both the esophagus and

stomach. Anticipating energy, the pancreas releases insulin, an important

hormone

for accumulating body fat. At the same time, chemicals are sent to the brain's

satiety center, which becomes confused as to whether or not the body is

actually receiving calories. The result? You feel even hungrier and less full,

which can lead to weight gain.

Are They Addictive?

First, artificial sweeteners are substances some people feel they can't live

without, a sign of an addiction. Second, artificial sweeteners are much sweeter

than natural sugars, such as those found in whole grains, fruits and skim milk,

and can actually reset your taste buds. The body then builds up a tolerance,

which can cause overuse, another sign of addiction.

The theory between artificial sweeteners and weight gain extends to include

addictive behavior. As the sweet receptors in the esophagus and stomach become

" tricked " by the zero-calorie sugar substitute, you crave more food and become

susceptible to addictive eating habits like binging or overeating.

Are They Linked To Diabetes?

Since artificial sweeteners cause your body to crave more food, you can put on

weight, which increases your risk for diabetes.

Whether you're diabetic or not, limit yourself to no more than 2 servings of

artificial sweeteners per day. (A serving size equals 1 sweetener packet or

1 diet soda.)

Can They Cause Cancer?

When artificial sweeteners like saccharine were first marketed, some animal

studies showed an increased rate of cancer in animals. However, the FDA has

done due diligence in their research for these sweeteners, and no evidence

exists that moderate use in humans can cause cancer.

Naturally Sweet Alternatives

Instead of artificial sweeteners, try one of these natural alternatives.

.. Honey: Unlike white table sugar, honey is a complex food. One teaspoon

contains 25 other compounds including proteins, amino acids and trace minerals.

.. Agave: A distilled sweetener derived from the blue agave cactus, agave has a

low glycemic index.

.. Stevia: A low-calorie sweetener that comes from a plant native to Paraguay and

Brazil, stevia is 200 times sweeter than table sugar, so a little goes

a long way.

Other Popular Food Substitutes

Here's the rundown on 4 other popular food substitutes.

Butter vs. Margarine

Unlike butter, margarine is made of vegetable oil and contains zero cholesterol.

But not all margarines are equal, and some are worse for you than butter.

As a rule of thumb, avoid more solid margarines; they often contain trans fats,

which increase the risk of heart disease.

As an alternative to butter and margarine, choose olive oil, one of Dr. Oz's

anti-aging superfoods.

" Homemade " Oil Spray vs. Non-stick Spray

Non-stick sprays made from different oils come in pressurized containers, so

you're not just getting oil but added chemicals. Make your own by filling a

spray pump bottle with olive, walnut or other healthy, monounsaturated oils.

Fat vs. Olestra

Olestra is a fat substitute found in snack items like potato chips. Although it

takes the fat out of foods, it can also cause extreme GI side effects like

gas, cramping and even anal leakage. The next time you're craving a crunchy

snack, try a handful of almonds or walnuts, loaded with healthy omega-3 fatty

acids.

Table Salt vs. Potassium Chloride

People with high blood pressure often reach for salt substitutes. Many contain

potassium chloride, which can be harmful, especially for people with kidney

disease. To reduce your sodium intake, try sprinkling dry or fresh herbs on

foods for added zest.

*note from myself*

I looked into the nonstick cooking spray myself, and the propellant now is just

compressed air. So not sure what that nutritionist thinks is actually in the

cans. But she also didn't say what they would be. This tells me that she didn't

do her research to learn that those chemicals no longer are present in the

propellant sprays. They were banned from products years ago.

I did have my daughter read me the ingredients on the outside of the PAM can.

And there isn't a thing in there that is bad for us.

Olive oil and canola oil are at the top of the list. And Dr. Oz has listed those

two as the healthiest oils, himself.

'Real tears are not those that fall from your eyes and cover your face,

but that fall from your heart and cover your soul.'

~Be Blessed, Sugar