Nothing better than replacing sugar with sweeteners, right? Not always? Although many people make this switch to help with weight loss or control, it is noteworthy that if consumed in excess, the sweetener can pose health risks.
In addition, there are different types of sweeteners and it is important to know the particulars of each before including them in the diet.
Below you will find the key information about different types of sweeteners, their benefits, the richness of overuse, myths and truths around consumption.
What is sweetener?
Nutritionist Claudia Sena explains that the sweetener "is a product that usually comes from oil or some chemical reaction." According to her,? These products are made from sweeteners that have the ability to? Sweeten? more than normal sugar?
Different Types of Sweeteners
Divided between natural and artificial types, sweeteners can indeed bring health benefits when consumed in the right way. Tatiana Brizida, nutritionist at PronoKal (Brazil), explains what are the differences between the main sweeteners:
- Acesulfame-K
- Aspartame
- Saccharin
- Stevia
- Xylitol
- Fructose
- Sucralose
It is an artificial sweetener derived from acetic acid. It is not metabolized by the body and has easily noticeable sweet taste, up to 200 times greater than sugar. However, in large doses, leaves a bitter residual taste. Does not affect blood glucose, does not cause toxic effects or caries ?, highlights Tatiana.
The substance is the result of the combination of the amino acids phenylalanine and aspartic acid. • It has a sweet taste of up to 200 times more than sugar and leaves a residual flavor. Has 4 calories per gram. According to Anvisa, phenylalanine released by aspartame poses no health risk, but should be avoided by patients with phenylketonuria, as all foods that have phenylalanine? Says nutritionist Tatiana.
She adds that this kind of sweetener should not be fired, but can be used in hot drinks. It serves well as a table sweetener and can be added to cold dessert recipes and dairy products.
It is an artificial sweetener derived from petroleum. It is not metabolized by the body and has a bitter and metallic residual taste due to the impurities it contains. It has sweetening power 500 times greater than sugar. No calories? Explains Tatiana Brizida.
Still according to the professional, its consumption is released by Anvisa and FDA (American Food and Drug Control Agency). In Canada, it is prohibited due to studies that prove harmful, such as cancer induction.
It is extracted from the leaves of Stévia Rebaudiana Bertoni, a plant originally from Latin America. Does not ferment or cause cavities. It has a long sweet taste, with sweetening power 100 to 300 times greater than sugar. Is it stable at high temperatures? Says nutritionist Tatiana.
She adds that anyone can consume 100% stevia sweeteners. But it is important to note, according to the professional, that most brands sell stevia in association with cyclamate and saccharin.
It is a polyalcohol found in fruits, vegetables and mushrooms with anti-cardiogenic action. It has sweetening power similar to sucrose. It has a calorie value of 2.4 calories per gram and a laxative effect with doses higher than 60g per day. The WHO (World Health Organization) and FAO (United Nations Food and Agriculture) have not set a limit for maximum daily intake ?, explains Tatiana Brizida.
Also according to the nutritionist, xylitol acts as a preservative even at low doses because of its high stability. • Does not suffer from browning reactions, being beneficial for the industry in the production of some foods. It has high value due to the difficulty of extraction of this substance ?, he adds.
It is a type of sugar extracted from fruits and honey, without chemical reactions. • Its sweet taste is accentuated, leaving no residual taste, with sweetening power 173 times greater than sugar. Has 4 calories per gram. When heated, fructose caramelizes, linking recipes, without losing its sweetening power ?, highlights nutritionist Tatiana.
It is obtained by the process of inverting the sucrose molecule. It has no bitter or metallic aftertaste, does not cause tooth decay or cancer and is non-toxic. It is not metabolized by the body and is excreted in the urine.It has an accentuated and non-residual sweet taste, sweetening power 400 to 800 times greater than sugar. It has no calories and is resistant to high temperatures ?, explains Tatiana Brizida.
What is the best type of sweetener for consumption?
According to nutritionist Tatiana, all sweeteners can be used if the recommended doses are met. "But the best options for table sweetener consumption, in my view, would be sucralose?" Because it has a high sweetening power compared to other sweeteners, leaving no residual flavor? and stevia, because it has a long and non-residual sweet taste ?, he says.
But are sweeteners really a good substitute for sugar?
According to Tatiana Brizida, it is possible to consider the sweetener a good substitute for sugar in food. Sugar is not a villain, but it is currently consumed in excess and along with an unruly diet. Due to these factors combined, it can be said that the use of sweetener in recommended amounts is associated with improved quality of life ?, highlights.
Nutritionist Cláudia explains that, at first, sweeteners were developed to replace sugar in the diet of diabetics. The tip is to merge the types of sweeteners. Try a rotation, for example: eat sugar, fructose, stevia, brown sugar, honey. Healthy consumption of sweeteners is possible when food is eaten only when needed and in small quantities ?, he adds.
Still according to Claudia, "the ideal within the diet is always to opt for everything more natural, if possible not sweeten with anything."
Excessive Sweetener Consumption
Some studies indicate harms associated with the excessive use of sweeteners. "Saccharin is banned in Canada and cyclamate is banned in the United States and Japan, where mouse research has found an increased risk of cancer," says Tatiana Brizida.
These data were not reproduced in humans and the doses used were well below the maximum allowable daily intake. In Brazil, in 2007, there was a decrease in the maximum permitted doses of saccharin and cyclamate substances by Anvisa. Thus, we should follow the stipulated recommendations based on the toxicity of the substance, not to pose health risks ?, adds nutritionist Tatiana.
4 Sweetener Myths and Truths
Below you will find the answers to the most common questions about the subject:
1. Can pregnant women ingest sweeteners?
According to currently available evidence, aspartame, sucralose, acesulfame and stevia can be safely used during pregnancy.
"There are still no conclusive data on the relationship between the consumption of sweeteners by pregnant women and fetal malformations," says Claudia Sena. But it is important to note that this period requires a balanced diet, preferably with all foods in their most natural form possible.
2. Can children ingest sweeteners?
Nutritionist Claudia explains that there is no conclusive study on the use of sweeteners by children. But it is good to remember that the best option is the most natural products without chemical addition. Especially diabetic children can make use of sweeteners, always with proper nutritional and medical advice ?, he adds.
3. Sweetener fattening?
Claudia Sena points out that there is no strong clinical evidence of causality regarding the use of artificial sweeteners and the effects on metabolic health. "But it is important to note that there are possible contributions of these artificial sweeteners to the global increase of obesity and even diabetes," says the expert. For this reason, nutritional monitoring is essential.
4. Natural Sweeteners vs. Artificial Sweeteners
According to Peter Attia, co-founder and president of the Nutrition Science Initiative (NuSI) of San Diego, California, "since its invention?" or discovery? In 1965, there is not a single well-documented case of chronic damage due to ingestion of aspartame. (?) One possible exception may be one of the rare people with phenylketonuria (PKU). Do such people not have an enzyme necessary to metabolize an aspartame decomposition product?
As for stevia and other natural sweeteners, Attia says it's the same logic, except we don't have as much data on them, because most of them haven't been on our tables for as long as aspartame. However, to date, there is no data linking these substances to diseases ?.
Therefore, as long as consumed within the recommended daily amounts and as directed by a nutritionist, sweeteners should not pose any health risks.And they can also be very useful in a weight loss or maintenance diet.
The TRUTH About the DANGERS of Artificial SWEETENERS | Weight Gain, Diabetes and Cravings (April 2024)
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