By using artificial sweeteners, you will not lose weight overnight and they are not a substitute for a quality diet.
There is no need to write a lot about the impact of sugar on our health. Even small children know how too much sweets and sugar can destroy teeth, and frequent and long-term consumption can promote the development of a number of diseases, such as type 2 diabetes, writes Express.hr
Those who cannot give up sugar, in an attempt to reduce its intake due to the need to lose weight or maintain health, will reach for artificial sweeteners. Although, unlike real sugar, artificial sugar has no or very few calories, the real question is what is their impact on our health and are they 'healthier' than ordinary, white sugar?
A large number of different types of artificial sweeteners are found in a range of food products, from food to drinks. All of them have the same mission - to imitate the taste of sugar, while reducing its bad characteristics. Some sweeteners such as saccharin, sucralose, acesulfame K and aspartame are very sweet even in small doses, making them ideal for use in a range of products identified as sugar-free, such as various drinks, sweets, chewing gum and Fig.
Others such as sorbitol and xylitol (birch sugar) are good substitutes in a range of products for those who should avoid sugar for health reasons. Most of these sugar substitutes come with a number of caveats, so it's no surprise that when asked whether we should use these sugar substitutes, many experts will say it's a matter of "personal choice."
Limiting sugar intake is always good, and can reduce the risk of developing obesity, tooth decay and diabetes. For an example of how much sugar you consume daily, we will only say that one can of a well-known carbonated drink contains about nine cubes of sugar, which is much more than the recommended daily amount that an adult should consume. It is important to know that you will not lose weight overnight due to the use of artificial sweeteners and that they are not a substitute for a quality diet and a healthy approach to nutrition.
How healthy is synthetic sugar?
Although most sweeteners are synthetic products, some are made from natural substances, such as a stevia-based sweetener made from the leaves of the plant. A synthetic product does not mean that it is necessarily a product that is not healthy. To make it easier for customers to choose, each food product must clearly indicate whether it contains a low-calorie sweetener. But sweeteners alone do not guarantee weight loss, and the whole process will be successful only if it is coordinated with a complete diet and regular exercise.
"There are studies that show that those who consume foods with fewer calories, in the short and long term, tend to lose weight," said Dr. Stacey Lockier.
The regulation of each artificial sweetener is strictly defined, so their producers must show evidence that the sweetener does not have any harmful effects. Among other things, they must prove that it does not cause the development of tumors, that it does not affect the reproductive organs, that it does not turn into other potentially unsafe channels through nutrition in the body, that it does not cause allergic reactions, etc.
The European Food Safety Agency determines an acceptable daily measure of their consumption, which is considered sufficient safety that you can take them every day throughout your life without adverse effects. We will show what amounts we are talking about in the following example.
An adult room weighing about 70 kg can drink 14 cans of sugar-free drinks or 40 teaspoons of the sweetener aspartame in tea or coffee per day, and will not exceed the daily limit. For children, it is four cans of drink and 13 teaspoons of sweetener. But if you are wondering what about the unpleasant side effects, given the number of negative things that can be heard or read, there is still no solid evidence of harm, writes the BBC.
Artificial sweeteners may not be consumed by children under the age of three, but pregnant women may. People born with the rare genetic disorder phenylketonuria should avoid aspartame because it can be harmful to them. Other averagely healthy consumers of artificial sweeteners should know that excessive consumption can cause bloating and diarrhea. People with diabetes will most often use sugar substitutes, especially brown sugar.
The amount and role of sugar in the body is especially important for diabetics. Sugar is a type of carbohydrate and affects blood glucose levels, and reducing sugar intake can help keep blood glucose levels under control. But their going on a diet, if necessary, should also not completely eliminate sugar.
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