What are The Benefits and Harms of Sweeteners?
Sweet substitutes are very firmly, imperceptibly and irreplaceable entered our lives. It happened because the question arose: What to eat instead of sugar?
Firstly, this issue is very important for those of us for whom excess weight and weight loss are not just words, but the current problem.
Secondly, sugar substitutes are needed in place of sugar for those who have diabetes mellitus.
Thirdly, sweeteners are very fond of using sugar instead of sugar in their products. Just because sugar substitutes are much cheaper than sugar.
And since the last reason for such a wide distribution of sweeteners affects almost every one of us, it is necessary to understand what the benefits and harms of sugar substitutes are.
Fact # 1: Natural and synthetic sweeteners
All sweeteners are divided into natural and synthetic. To natural sweeteners it is possible to carry fructose, sorbitol, xylitol. Fructose is a natural, fruit sugar that can be obtained from honey or fruit. Xylitol and sorbitol are natural sugar alcohols.
Natural sweeteners almost entirely consist of carbohydrates. They are more slowly absorbed in the gastrointestinal tract and do not cause a sharp release of insulin. Therefore, it can be used in diabetes mellitus.
Synthetic sugar substitutes are cyclamate, acesulfame, saccharin. If they get on the taste buds of the tongue, they are capable of triggering a nervous impulse of sweetness. Therefore, they are called sweeteners. They are practically not digested by the body and are derived from it in an unchanged form.
Fact # 2: Caloric content of sugar and sugar substitutes, or from sugar replacers, you can also get fat
Natural sugar substitutes differ from sugar by their calorie and sweetness. For example, fructose is sweeter than sugar 1.5 times with a caloric value of 375 kcal per 100 g. Xylitol for sweetness can be used instead of sugar, because it has the same sweetness with a calorie content of 367 kcal per 100 gr. Sorbitol is half as sweet as sugar, but it also has a lower calorie content: 354 kcal per 100 g. Recall that the caloric value of sugar is 399 kcal per 100 gr.
Synthetic sweeteners (sweeteners) have practically zero calorie content; however, they are sweeter than sugar in 30, 200 and 450 times, respectively.
It seems natural that natural sweeteners can lead to the appearance of excess weight as having a high calorie content.
However, in practice, everything happens the other way around. Synthetic sugar substitutes do not increase the level of glucose in the blood, affecting only the taste buds. Because of this, the saturation center in the hypothalamus does not receive a signal about saturation for longer than with the consumption of sugar and natural sweeteners. Therefore, products with synthetic sweeteners are unnoticeably eaten up until the stretched walls of the stomach begin to act on their part for the center of saturation, signaling the need to stop eating. Thus, synthetic sweeteners provoke overeating and a set of excess weight. Until the stretched walls of the stomach begin to act on their part for the center of saturation, signaling the need to stop eating.
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Fact # 3: Acesulfame, or dangerous E950
Acesulfame, as we already know, is a synthetic sweetener, which has zero caloric value and which is 200 times sweeter than sugar. And, importantly, much cheaper than sugar. Therefore, in order to cheaper the production of food, you can meet acesulfame in various products.
The problem is that acesulfame can cause allergic reactions and disturbances in the work of the intestine. It is for these reasons that acesulfame is banned from use in such countries as Japan and Canada. And it is for these reasons that it is prudent to avoid products in which it appears as an ingredient.
Fact # 4: Saccharin as a sweetener
Saccharin is also very cheap, in comparison with sugar, a sweetener. Since it is 450 times sweeter than sugar and contains 0 kcal per 100 g. Product, it could be used in insignificant quantities to get the necessary sweetness of the product.
The problem is that saccharin, as well as acesulfame, can harm the body. According to the results of the study, saccharin can cause bladder cancer. While this is checked only on mice, but in order to avoid unnecessary risk, it is also better to refrain from eating this sugar substitute.
Fact # 5: Ambiguous aspartame, or is it worth the risk?
For a long time, there is debate: does aspartame harm the body, or can it be used without fear? Unfortunately, there are 2 very different opinions, each of which is based on careful research. According to one opinion, this synthetic sweetener can be almost equated to natural sweeteners by its qualities, and that the aspartic and finylinic acids contained in it are useful for the organism. According to another opinion, these acids are the cause of many diseases of the body.
Therefore, it seems reasonable to refrain from using aspartame until the time of final clarification of its harmful and beneficial properties.
Try not to eat synthetic sweeteners. At zero calorie, they provoke overeating, and their zero caloric value can be a greater evil than eating moderate amounts of sugar. In addition, synthetic sugar substitutes can harm the substances contained in them, therefore, if there is a need to refuse sugar, then instead of sugar it is better to choose natural sweeteners that will be healthy and, if observed in use, can not harm the body.