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Hindustan Times
13-05-2025
- Health
- Hindustan Times
Are artificial sweeteners safe? 10 foods that may be secretly damaging your gut microbiome even if they seem harmless
You have likely heard that sweet treats are bad for your health and should be limited. But did you know that some artificial sweeteners, like aspartame and sucralose, can alter the composition of gut bacteria and lead to metabolic problems? In an interview with HT lifestyle, Dr Debojyoti Dhar, co-founder and director of Leucine Rich Bio (BugSpeaks), shared a list of common foods that could be harming your gut microbiome, even if they seem harmless at first glance. Also read | Doctor shares 5 warning signs of poor gut health you shouldn't ignore He said: 'The human gut is inhabited by trillions of bacteria, fungi, and other microorganisms that make up the gut microbiome. These microscopic inhabitants have a gigantic impact on digestion, immunity, metabolism, and even mental health. A healthy, diverse microbiome is key to overall health. But diets today — usually high in processed, sugary, and artificial foods — can upset this delicate balance, causing inflammation, digestive problems, and chronic disease.' To promote a healthy gut microbiome, focus on whole, nutrient-dense foods, and be mindful of these: Dr Dhar said, 'They might be calorie-free, but artificial sweeteners such as aspartame, sucralose, and saccharin can have a negative effect on your gut bacteria. Research indicates that these sweeteners decrease the quantity and diversity of good bacteria and can even cause glucose intolerance. If you are attempting to cut down on sugar, try using natural substitutes like stevia or monk fruit, and always in moderation.' According to Dr Dhar, too much sugar provides an overabundance of fuel for unhealthy bacteria and yeast, including Candida, and starves beneficial microbes. He said, 'This can create an imbalance that results in inflammation and gut dysbiosis. High levels of sugar consumption have also been consistently implicated in obesity, diabetes, and neurological disorders—all of which are affected by microbiome health.' 'Ultra-processed foods — such as packaged snacks, ready-to-eat meals, and instant noodles — tend to have additives, preservatives, and emulsifiers that interfere with gut bacteria. Additives such as polysorbate 80 and carboxymethylcellulose, which are commonly used in processed foods, have been found to destroy the gut lining and upset microbial balance,' Dr Dhar said. He added, 'Eating too much red meat and particularly processed foods such as bacon and sausages can lead to the encouragement of gut bacteria that produce TMAO, a chemical linked to heart disease. These food items are low in fibre too, which supportive bacteria require in order to proliferate.' Fried foods tend to be rich in trans fats and pro-inflammatory chemicals. Dr Dhar said, 'They have been shown to decrease microbial diversity and enhance the development of obesity- and chronic inflammation-related bacteria. Furthermore, the oils reused for frying are particularly harmful to the gut.' Although not everyone should avoid gluten, Dr Dhar said that 'extremely processed grains such as white bread, pastries, and crackers do not have the fibre essential to feed friendly bacteria'. In addition, for sensitive individuals, gluten can also cause inflammation that affects gut health. 'Substituting refined grains with whole grains such as quinoa, oats, or brown rice is a microbiome-savvy change,' he said. Dr Dhar said, 'While simple yoghurt can be a probiotic superfood, sweetened dairy foods and milkshakes, as well as flavoured yoghurts, tend to have too much sugar, thereby defeating their digestive benefits. The added sugars nourish unwanted bacteria and can contribute to an overgrowth of your gut flora.' Regular drinking, particularly in large amounts, is known to impair the balance of the gut microbiome, Dr Dhar said. He explained: 'Drinking makes the gut more permeable (or also referred to as 'leaky gut'), promoting toxins and invaders into the circulatory system, causing inflammation. Even moderate intake will change the proportion of friendly to harmful bacteria.' Dr Dhar said, 'Burgers, fries, pizzas, and other fast foods are filled with processed fats, salt, and additives that destroy the gut's microbial ecosystem. These foods diminish microbial diversity and tend to have none of the prebiotic fibres that good bacteria need to feed on.' 'Though they appear healthy, packaged fruit juices have added sugars and no fibre. Sodas are worse, with high sugar levels and even artificial sweeteners at times. Both contribute to feeding bad gut microbes and should be eaten in moderation,' Dr Dhar said. ● Consume more plant foods: Fruits, vegetables, legumes, and whole grains have loads of fibre, which feeds your gut bacteria. ● Add fermented foods: Yoghurt, kefir, sauerkraut, kimchi, and kombucha add helpful probiotics. ● Reduce sugar and processed foods: Stick to whole, unprocessed foods. ● Stay hydrated and manage stress: Both are important in maintaining gut health. ● Diversity is key: Try to consume a range of foods to facilitate a diverse microbiome. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
06-05-2025
- Health
- Time of India
‘Just lipid profile not enough. You need tests that can detect inflammation'
Dr Suhas Hardas tells Umesh Isalkar The lipid profile has long been considered the cornerstone of cardiac risk assessment. Why is there now a push to go beyond it? What is CRP, and why is hs-CRP a more specific marker for heart risk? Can someone with normal LDL but high hs-CRP still be at serious risk? What if both LDL cholesterol and hs-CRP are high? What about other markers like Lipoprotein(a) and homocysteine? Are there treatments to manage these newer risk factors? What about advanced tests like MPO and TMAO? Why is it important for general physicians and family doctors to be aware of these markers? What's the message for people who think their heart is healthy just because their cholesterol levels look normal? Intro: A new wave of thinking in cardiology is urging physicians and patients to look beyond the traditional lipid profile when evaluating heart health . As research highlights the role of inflammation, genetic markers and vitamin deficiencies in heart disease, even in those with normal cholesterol levels , senior interventional cardiologistwhy testing these new markers are as important as a standard lipid panel to assess cardiac risksThe lipid profile, which checks for cholesterol and triglyceride levels, is the traditional first step. But we now know that cholesterol is only part of the story. Many patients suffer heart attacks despite having LDL (low-density lipoprotein or bad cholesterol) within the normal range. That's because inflammation, not just fat buildup, plays a major role in atherosclerosis — the process of plaque buildup that clogs arteries. Tests like C-reactive protein (CRP) and high-sensitivity CRP ( hs-CRP ) help us detect this hidden is a general marker of inflammation in the body. It can rise due to infections, autoimmune conditions, or even abscesses (pus pockets). However, when we detect elevated hs-CRP, it often points to chronic, low-grade inflammation in blood vessels, which directly contributes to plaque formation and rupture in the heart. That's what makes hs-CRP a more targeted tool in assessing cardiac Many patients believe a low LDL means low risk. But if your hs-CRP is high, it indicates vascular inflammation, which can make existing plaques unstable. These are the patients who may not get flagged during routine screening but still end up with serious cardiac a high-risk combination. It means there's both fat buildup in the arteries and ongoing inflammation that can destabilise that buildup, increasing chances of heart attacks or strokes. We take this group very seriously and recommend immediate lifestyle, medication or Lp(a) is a genetic form of bad cholesterol. Some people are born with high levels. Even if their other cholesterol numbers are fine, elevated Lp(a) significantly increases their risk of premature atherosclerosis. Unfortunately, it often goes undiagnosed unless specifically tested. Homocysteine (an amino acid in blood that helps build proteins) is another marker. High levels, known as hyperhomocysteinemia, are linked to heart disease, stroke, and even Alzheimer's. It's usually caused by a deficiency in B6, B12, or folic acid. Correcting this can help reduce vascular damage over For inflammation, statins like rosuvastatin lower LDL and also reduce hs-CRP. For high Lp(a), lifestyle changes help to some extent, but we're awaiting targeted therapies currently under research. Vitamin B supplements can help manage high homocysteine levels Myeloperoxidase (MPO) and trimethylamine N-oxide (TMAO) are cutting-edge tests that are not routinely done. MPO is a marker of oxidative stress and inflammation in the arteries. TMAO is linked to gut health and diet, with high levels associated with increased heart risk. While not for everyone, they can provide extra insight in high-risk or complex because they are often the first point of contact. If they rely only on the lipid profile, they might miss underlying inflammation or genetic risks. Greater awareness and early referrals can help prevent major cardiac events.I would advise them not to feel falsely reassured. Cholesterol is just one piece of the puzzle. Inflammation, genetics, and micronutrient deficiencies can silently raise your risk. If you have a family history of heart disease or other risk factors, ask your doctor about hs-CRP, Lp(a), and homocysteine testing. Prevention starts with awareness.
