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Save yourself a doctor’s visit with this advice

What’s the safest artificial sweetener?

Q:I was recently diagnosed with type 2 diabetes. I have a serious sweet tooth, and I’ve been careful to use artificial sweeteners to limit my sugar intake. But I just heard they might spike my insulin! Should I avoid them?

A:When your body stops producing insulin or stops reacting to the insulin it releases, any sugar you consume, including artificial sweeteners, is absorbed into the bloodstream instead of into cells to be used for energy. And although artificial sweeteners don’t raise blood sugar, their sweet taste still triggers your body to release insulin, which can worsen insulin resistance over time and make it even harder for you to process sugar. It’s why I always suggest limiting artificial sweetener intake to fewer than 6 tsp. a day.

When you do want a little sweetness, I recommend opting for stevia or monk fruit. In a study published in the International Journal of Obesity, investigators found that these plantbased sweeteners decreased insulin resistance and blood sugar compared to other artificial options like aspartame (better known as Equal) and sucralose (better known as Splenda). What’s more, Belgian researchers found that the chemical that makes stevia taste sweet also stimulates a pathway in the brain that signals the pancreas to release the right amount of insulin.

It’s great to have options like stevia and monk fruit, but in my opinion it’s best to “retrain” your taste buds to enjoy naturally sweet treats, like a piece of fruit. Doing so can help you better manage your sugar cravings, as can other strategies like flavoring your morning coffee with a bit of cinnamon—which has been shown to improve blood-sugar control—instead of sugar or artificial sweeteners.

Is it safe to order takeout meals?

Q:My family has been ordering takeout food more often since COVID-19 began, but I heard that the packaging has chemicals that can be harmful. Is that true?

A:As long as you’re not ordering takeout every day, there’s really nothing to worry about. Most heatproof takeout containers contain man-made chemicals called per- and polyfluoroalkyl substances (PFAS). When these chemicals come in contact with heat, the PFAS can leach into the food. PFAS are endocrine disruptors, and if you’re exposed to them in high amounts, they may cause hormone imbalances, potentially impacting thyroid function and throwing off hormone-controlled processes like metabolism. But a study in Environmental Health Perspectives found that PFAS exposure from a few takeout meals a week isn’t high enough to be harmful. One strategy I recommend: Put leftovers in glass containers instead of leaving them in the takeout packaging to reduce contamination from PFAS.

Q

I hate the smell of bug repellent and worry about the chemicals it contains. Are there natural repellents that actually work?

A

Bugs—and the painful bites they leave behind—can be the bane of summer! Thankfully, thyme oil is a great natural option for repelling the pests. In fact, one study found that applying the oil can protect against 92% of mosquitoes for up to 70 minutes. Some commercially available natural repellents, like Brittanie’s Thyme Organic Bug Spray (BrittaniesThyme.com), contain thyme oil, but you can also make your own repellent. To do: Combine 5 drops of thyme essential oil with 2 oz. of water in a spray bottle and shake well before spritzing.

And if you do get bitten, a baking soda paste may help reduce inflammation and itchiness. To make: Slowly add water to a tablespoon of baking soda until it forms a thick paste; apply to bug bites and let sit for 10 minutes, then rinse off.