Excess sugar in the diet can contribute to weight gain and diabetes, so it is better and healthier if each of us eats no more than 7 teaspoons of sugar a day.
Public Health England (Public Health England) expects that the consumption of sugar (including sugar contained in other products) will be reduced by 50% by 2020.
The authorities of England plan to achieve this goal through wider distribution of sugar substitutes. They are not caloric, but give a sweet taste. But how healthy are they?
So, what are sweeteners?
There are a huge number of them, and they are added to a wide variety of foods, including diet foods and beverages.
They all serve the same purpose: to add sweetness to the flavor while minimizing calories.
Some of them – saccharin, sucralose, acesulfame potassium and aspartame – are much sweeter than sugar, so are ideal for adding to low-calorie soft drinks and sugar-free gum.
Xylitol and sorbitol are more similar to regular sugar, so are suitable for use in confectionery.
Can I use them?
If you ask the experts, most will say it’s your own business and your choice.
Limiting your sugar intake is not a bad thing at all, it helps to reduce the risks of diabetes and obesity and helps to keep your teeth healthy.
When you realize that a regular can of Coca-Cola contains the equivalent of 9 lumps of sugar – more than an adult’s daily allowance – you can’t help but think about a diet version of the drink.
But how much healthier are sweeteners? Of course, consuming low-calorie, low-sweetened foods doesn’t guarantee you’ll be invigorated and slim. These products are not a substitute for proper nutrition and a healthy diet.
Since sweeteners are artificial, are they not healthy?
Many are a product of chemical production, but there are also natural ones. For example, stevia.
Also, synthetic doesn’t always mean it’s unhealthy.
By law, the label of a food product must clearly state whether it contains low-calorie sweeteners so people know exactly what they are buying.
Will switching to sugar substitutes help me lose weight?
Reducing your calorie intake will help you lose weight. However, exactly how much you will lose depends on your diet in general, as well as the amount of exercise, genetics, and your metabolism.
Dr. Stacey Lockyer of the British Nutrition Foundation believes that switching to sugar substitutes and low-sugar foods can help those looking to lose weight.
“There is research evidence, both short-term and long-term, saying that people who eat low-calorie foods lose weight. As for drinks, there is nothing better than plain water, although some people find it difficult to give up sugary drinks. In that case, you can opt for sweet drinks with sugar substitutes.”
Are they safe?
The production of artificial sugar substitutes is tightly controlled, these products undergo strict testing.
The manufacturer of sugar substitutes must provide evidence that their products:
- are not harmful to health and do not contribute to the development of cancer;
- does not affect reproductive functions;
- Do not accumulate in the body;
- does not cause allergic reactions.
For example, if you eat aspartame, a safe daily dose for an adult would be up to 14 servings of a sugar-free soft drink, or up to 40 teaspoons of the sweetener for tea or coffee. For a child, this dose is equal to 4 servings of beverage and 13 teaspoons of sweetener.
What about side effects?
There has been a lot written in the media about the possible harm of eating sugar substitutes, but there is no scientific evidence for this. There are some people who should not consume them in food.
Sweeteners are contraindicated for children under 3 years of age, but pregnant women can use them.
People with phenylketonuria should not consume aspartame.
All others can eat sugar substitutes.
