If you are trying to reduce sugar from your diet but also calories, you may have already turned to artificial sweeteners or sweeteners, which are the main substitutes for sugar.
Artificial sweeteners and other sugar substitutes are found in a variety of foods and beverages that are marketed as “sugar free” or “diet”, including soft drinks and pastries.
What are all these sweeteners? And what is their role in your diet?
Sweeteners are divided into those containing calories (such as glucose, fructose and polyols) and those having very low caloric value (such as saccharin, aspartame, sodium cyclamate, potassium acelsulfame, sucralose, or neotam, alitam and stevia). They are also divided into “natural sweeteners” and “artificial sweeteners”.
Natural sweeteners
Natural sweeteners are sugar substitutes that are often promoted as healthier choices than sugar or other sugar substitutes. But even these “natural sweeteners” are often processed.
Natural sweeteners that the FDA recognizes as generally safe include:
· Fruit juices and nectar
· Honey
· Molasses
· Maple syrup
Artificial sweeteners
Artificial sweeteners are synthetic sugar substitutes. But they can be derived from natural substances such as herbs. Artificial sweeteners are also known as strong sweeteners because they are up to 300 times sweeter than regular sugar. Artificial sweeteners are attractive alternatives to sugar, because they add almost no calories to your diet, while you can use a very small amount compared to sugar.
Potential health benefits from the use of artificial sweeteners
Artificial sweeteners can help you with:
· Weight control. Artificial sweeteners have almost no calories. In contrast, a teaspoon of sugar has about 16-20 calories. If you are trying to lose weight or prevent weight gain, products that have been “sweetened” with artificial sweeteners can be an attractive choice, although their effectiveness for long-term weight loss is not clear.
· Better sugar management. Artificial sweeteners are not carbohydrates. So unlike sugar, artificial sweeteners generally do not raise blood sugar levels, resulting in better glycemic balance. However, in any case, you should consult individual health professionals – nutritionists, for the safe use of sweeteners in your diet.
Possible health problems in relation to artificial sweeteners
Artificial sweeteners have been intensively tested for decades. Critics of artificial sweeteners claim that they cause side effects and various health problems, including cancer, intestinal dysfunction and increased insulin resistance with long-term use. In conclusion, although there are interesting studies so far, nothing is so clear as to prohibit the use of artificial sweeteners in beverages and food.
Moderation and a balanced diet are the key
When choosing sugar substitutes, it’s worth being careful. Artificial sweeteners and sugar substitutes can help you manage your weight, but that alone is not enough. Commercially available sugar-free foods are not calorie-free, so they can cause weight gain.
Therefore, make sure you follow a proper and balanced diet that contains a variety of foods such as fruits, vegetables, whole grains, nuts and protein of high biological value, significantly reducing the sugar and processed foods you consume.
Everything, like artificial sweeteners, should be consumed in moderation.
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