Sugar substitute: benefits and harms. Which sugar substitute is best to use?

From the moment sweeteners were first produced, disputes began to arise about their benefits and harm to the body. So it's really important to know if they can be used as an alternative to sugar.

How was it invented?

The first substitute is considered to be saccharin, which was produced by a chemist named Fahlberg. He realized quite by accident that there was a sugar substitute. Sitting down to dinner, he took a piece of bread and felt a sweetish taste. It turned out that the scientist simply forgot to wash his hands after working in the laboratory. After that, he returned to it and confirmed his discovery in practice. This is how synthesized sugar was born.

All substitutes can be divided into natural and synthetic, which contain fewer calories, but, in turn, are more harmful and cause strong appetite. This phenomenon can be explained by the fact that the body senses sweetness, therefore it expects the arrival of carbohydrates, but since they do not come, then during the day everything eaten will cause hunger. Natural sweeteners, most of which are very high in calories, are also very popular. In addition, using sugar substitutes for diabetics, it can be argued that this great way fight whims with this disease.

Is sugar harmful?

In itself, consuming such a product is safe; excessive amounts are harmful. Most people try to avoid sugar by not adding it to tea or coffee, or other types of food. They also sincerely believe that its use is practically reduced to a minimum. But it is important to take into account that the bulk of this product comes to us in hidden form, for example, sugar is added to sausage, the herring marinade needs to be sweetened a little, sweets contain a huge amount of this product. This list can be continued indefinitely. Everyone loves tasty food, as it brings pleasure and joy. To sharply and completely reduce its use is very difficult and beyond the capabilities of everyone. Sugar substitute is a product available in a wide range. You need to understand it carefully, since not every type is safe.

Sugar or sweetener?

Initially, only after its appearance, sugar was sold in pharmacies and used as a medicine. Over the centuries, when it became possible to reduce the cost of production of this product, it gradually migrated from medicines in the food category. Then, with the help of it, the production of sweets, cakes, and various pastries arose; they began to add it to mayonnaise, sauces and sausages. Refined sugar was even considered a medicine, but alas, it brought virtually no health benefits, and even more so after it was turned into food.

Sugar is a calorie concentrate that is not supported by any minerals, fiber or vitamins. If you drink tea with five cubes of refined sugar, you can immediately get 100 calories. If you add a few gingerbread cookies, sweets or a piece of cake, you generally get a load equal to a quarter of the daily dose of energy. As a result, you will drink very “heavy” tea. Constant use of this ingredient in such a “hidden” form is very dangerous and can lead to diabetes, obesity, and other diseases and disorders, so doctors suggest using a sugar substitute. The benefits or harm that it can bring are still being proven by scientists, as new species are constantly being developed.

The substitute was invented to make it possible not to limit yourself to your favorite sweets, and at the same time it became safe for health. Since it often costs less than sugar, using it can save on production.

The benefits of sweeteners

For those who cannot eat sweets or find it very difficult to give them up, sweeteners are an excellent option. Of course, no one has the desire to change their preferences, but this is sometimes inevitable, since you want to remain beautiful and healthy.

This problem primarily faces people with overweight and diabetics. They are not very healthy anyway, and here it is also forbidden to feel this wonderful candy-cake taste.

For those who do not have problems, a sugar substitute is a good prospect for staying in shape. These products contain virtually no calories and have little effect on blood sugar levels. The main factor that indicates the convenience of these drugs is packaging and release in the form of tablets or solutions. A liquid sugar substitute will become indispensable for people who have weak tooth enamel and are subject to rapid development caries.

Harm of sweeteners

The harm that sweeteners can cause can be divided into two types, which include obesity and poisoning of the whole body. These problems subsequently lead to the emergence of various diseases.

It would seem that after the number of calories that enter the body is reduced, the weight should gradually begin to decrease, but this is not the case. Those who use a sugar substitute, the benefits or harms of which have not yet been fully studied, gain weight faster than those who do not use it. On an intuitive level, people begin to eat a lot more food, believing that by losing a few calories on refined sugar, they can treat themselves to a little extra.

It is important to know: by eating sweets and not getting calories, we are simply deceiving the body. After he does not receive enough energy, a ravenous appetite will awaken.

Many natural and artificial sweeteners are unsafe and can lead to serious problems and illnesses.

Natural sweeteners

Natural sugar substitute contains fewer calories than regular sugar. The most popular of them are:

1. Fructose. It is 10 times sweeter than sugar. Its use is recommended for diabetes mellitus. If you want to lose weight, then using such a substitute is prohibited, as it promotes the deposition of unnecessary fat. The daily norm should not exceed 30 grams.
2. Xylitol. Allowed for use by diabetics. In small quantities it can cause stomach upset. You can consume no more than 40 grams per day.
3. Sorbitol. Its use helps normalize the functioning of the intestinal tract. If used in large doses, you may feel a heaviness in your stomach. The daily norm should not exceed 40 grams.
4. Agave syrup, honey and stevia- These are also harmless sugar substitutes that are quite beneficial for the body. To those who suffer diabetes mellitus, natural sweeteners should only be consumed under the close supervision of doctors. But still, such substitutes are less caloric. It is also important that tooth enamel does not suffer from them. The safest sugar substitute is stevia, but it has a slight bitter aftertaste. The main contraindication to this product is individual intolerance.

Artificial sweeteners

Such drugs are non-caloric. These include:

1. Saccharin. It is 300-400 times sweeter than sucrose. It has no calories and is quite cheap. Thanks to this, it is actively added to a large number of products: carbonated drinks, confectionery etc. It is a carcinogen and causes severe intestinal diseases. Its use is prohibited abroad and is designated as additive E954 in products.
2. Aspartame. Very tasty and 100 times sweeter than sugar. At high temperatures it becomes toxic. May cause problems neurological nature, cause brain cancer and loss of vision, worsen the condition of the bladder and harm the skin. Not for consumption by pregnant women and children. It is not recommended if you are losing weight, as this may cause the opposite effect and add even more weight to your body. Allowed daily norm product - 3 grams. In the composition of ingredients it is designated as E951.
3. Cyclamates. These are compounds that have a pleasant sweet taste without bitterness, are stable in baking and cooking, and are therefore very often used in the manufacture of tablets. The sugar substitute is low in calories and 30 times sweeter than sucrose. It is a carcinogen and is banned in most countries. Used in the confectionery industry and in the production of beverages, it is contraindicated in case of kidney disease and pregnancy. The permitted daily intake is no more than 0.8 grams. In the composition of products it is designated as additive E952.
4. Sukrazit. Cheap and low calorie substitute. Allowed for diabetics, but it is toxic because it contains fumaric acid.

If you decide to use these supplements, then you need to adhere to the daily norm and carefully read the composition of the sugar substitute. It is best to avoid artificial sweets or carefully study the instructions before purchasing.

Advantages and disadvantages of each type

Artificial substitutes are considered synthetic and reduce the risk of allergies, much sweeter than sugar and hundreds of times cheaper, most types are not digestible and have 0 calories. It must be remembered that they are contraindicated during pregnancy and some chronic diseases, as well as in early childhood. They have strict restrictions on daily use.

Natural sugar substitute It is most often of plant origin, and therefore more harmless. The main disadvantages include the high calorie content of these products, and not all of them are sweeter than sugar. There are also health contraindications.

Using substitutes for weight loss

American studies show that women who swapped sugar for “zero” sweeteners are more likely to have excess weight than those who prefer to consume traditional sweets. A sugar substitute during a diet will not help you lose weight. overweight, but will only harm your health. The main reason for this is considered psychological factor. By receiving fewer calories in the form of a substitute, a woman who already cannot afford many of the usual things begins to allow what is not very good for her waist. Using such products, she fully gains the saved calories. Consumption of sugar leads to rapid saturation of the body, which is not something any substitutes can boast of. Because of this, the brain sends a signal to the stomach, and the person losing weight begins to eat everything in order to restore the missing calories. The use of substitutes makes life sweet, but quite sad - this can later lead to depression.

You can lose weight without drugs; all you need to do is reduce the amount of sugar. One teaspoon of this product contains only 20 calories. If your diet is balanced, then 20-25 grams of sugar will not spoil your beautiful figure.

Which substitute is better to use for diabetes?

When sugar enters the body in the form of sucrose, digestive tract it is broken down into fructose and glucose, the latter providing 50% of energy costs. It helps maintain liver function and rids it of toxins. But today, researchers say that you need to start limiting yourself in consuming this sweetness. In old age, an excess of glucose can result in atherosclerosis and diabetes, and then such components of life as organic food, dietary nutrition and sugar substitutes will become inevitable.

The absorption of glucose and fructose differs from each other. Fructose, which is a substitute, is absorbed very slowly, but is processed quickly in the liver. You need to understand that this process also involves the intestinal walls and kidneys, and this is already regulated by insulin. It is twice as sweet as sugar, but they have the same calorie content. Therefore, such a sugar substitute for diabetes has many advantages for consumption, since it needs half as much as sugar and is safe.

Due to the fact that insulin is not involved in the processing of fructose, it can be allowed for diabetics, but only in limited doses, no more than 40 grams per day, since its sweetness coefficient is 1.2-1.7.

The main properties of this substitute include its preservative abilities. Jams and preserves using this component turn out to be very sweet and do not distort taste qualities. The baked goods retain an excellent, completely unspoiled taste, and an airy structure is formed. Alcohol breaks down faster thanks to the use of this component, and the likelihood of caries is also reduced. For diabetes of the first degree, it is recommended only in permissible doses, and for the second degree it should be consumed with restrictions and not systematically, but exclusively in small quantities. If obesity is present, then it is necessary to limit the supplement, use it rarely and in small doses.

Another natural sugar substitute is stevia, which due to its properties is perfect for diabetics and those who are obese. This product contains virtually no calories or carbohydrates and is ideal for dietary nutrition. If a person constantly consumes stevia, his blood vessels will become stronger and his blood sugar will decrease. The product has an excellent effect on the functioning of the pancreas and liver, is good for peptic ulcers, since it actively heals wounds, it also has anti-inflammatory and antimicrobial effects. It is recommended to add stevia to your diet in case of problematic and acne-prone skin; it will make it cleaner. This plant has a wide range beneficial properties, which not every sugar substitute can boast of. Consumer reviews say that in the case of heat treatment, it does not change its qualities and is perfect for a diet. This product has a slight specific taste. If you eat it in large quantities, then you can feel a little bitterness. It can be purchased as syrup, 1/3 tsp. which replaces a spoonful of sugar, and in tablets. This drug is recommended for any type of diabetes, as well as for obesity.

Sorbitol is the most best substitute sugar in diabetes, since it does not affect its level in the blood at all and is absorbed completely without the participation of insulin. It dissolves quite easily in water and is recommended for heat treatment, and is also used for preservation. Its sweetness is slightly less than that of sugar, but its calorie content remains almost the same. It is also important that this product has good choleretic properties. Sorbitol can be classified as a natural substitute; in its “live” form it can be found in frozen berries and fruits. The main limitation of this product is the norm - no more than 30 grams per day. If you exceed it, you can provoke a disorder gastrointestinal tract, as well as nausea and vomiting. In order to make food for diabetes enjoyable and tasty, it is recommended to add coriander, Jerusalem artichoke and orange to your food, as they are good at calming cravings for sweets. Try to start drinking green tea and use cinnamon, you will be pleasantly surprised by the results.

What should I replace sweeteners with?

From the above, you can understand whether a sugar substitute is harmful, so it is advisable to know a few alternative options. On this moment Scientists have developed new level sweeteners:

1. Stevioside: it is obtained from stevia or honey grass, and in terms of its qualities it is hundreds of times sweeter than its “comrades”.
2. Another type is made from citrus peels, which can perfectly replace sugar - citricose. It is 2000 times sweeter and quite safe for the body.
3. There are also sweeteners that are produced on the basis of natural protein - monelin. Today it is not publicly available because its production is very expensive.

If you are planning to lose weight, be sure to consult with your nutritionist before using it to discuss the options that are best for you. In addition, it is recommended to read nutrition labels very carefully. If you see that they contain harmful substitutes, then it is best not to purchase them, as they will not bring any benefit, but only harm.

Sugar substitutes are an ideal solution for people who are determined to lose weight, those who, for a number of reasons, cannot eat regular sugar. However, there is an opinion that the body mistakes sweeteners for simple refined sugar, so a person feels hungry when he consumes sweeteners. This is because when a sweetener is consumed, insulin is produced, which is required to break down glucose. And since glucose does not actually enter the body, the false signal serves to increase appetite.

Much more benefit brings health benefits natural honey, dried fruits, brown sugar. And if you are trying to lose weight by giving up sugar, change eating habits gradually, reducing the amount of sugar consumed per day.

Artificial sweeteners

Today you can buy both synthetic and natural sweeteners. It is clear that natural sweeteners carry less harm for human health. But artificial ones are not always useful. They make you feel as if a person has eaten something sweet or tea, coffee with sugar. In Russia, only a few types of sugar substitutes are allowed for sale:

Aspartame is a common sugar that is recommended to be consumed in small quantities. An overdose leads to headaches and insomnia, so you should not give such a sweetener;
Sucralose - you can even use it, it is sold in pharmacies, but the price of such a sweetener is quite high;
Acesulfame potassium - not recommended for people suffering from heart failure, may cause allergies;
Cyclamate – not recommended for people with kidney disease, harmful to children and pregnant women, prohibited in the USA.

Natural sugar substitutes

Fructose - this natural sweetener is in no way inferior in calorie content to real sugar. However, fructose helps avoid the formation of sugar and does not cause insulin in the blood, so it can be consumed.

Fructose, a natural sugar substitute, is absorbed more slowly than glucose, about three times.

You can also choose stevia from natural sugar substitutes. This is a sweet herb with zero calories that can be added to tea both in the form of tablets and in the form of tinctures, powders, and syrups. Not recommended for pregnant women.

Any sugar substitutes can be harmful to health if exceeded. permissible norm. You can calculate the amount of sugar substitute you can eat per day using the information on the packaging. Nutritionists say that they are attractive to those who want to lose weight because of the ability to accurately calculate the dose.

Stevia is a sweet herb from South American Paraguay, an alternative to conventional sugar products. Its leaves contain substances that are 300 times sweeter than sugar; moreover, stevia has virtually no calories and does not cause caries.

Instructions

Stevia literally burst onto the sweetener market and immediately became a subject of interest. large quantity consumers. And there is nothing unusual about this. Until now, people who, due to health conditions or for some other reason, refused to consume sugar, were offered a choice: either say goodbye to the sweet taste forever, or switch to chemical sweeteners, which are not at all healthy. It went on like this long years until the inconspicuous herb stevia, or rather its derivatives, reached Europe.

In its homeland, Stevia has been known for more than 500 years; even Indian tribes believed that it contained healing powers. Currently, the sweetener Stevia is used by more than 150 million people worldwide. A very small amount is enough to make foods sweet. And not only does it contain such a small amount of calories that they can simply be ignored, but some scientists also claim that it can have a beneficial effect on blood pressure. As for blood sugar, it not only does not increase it, but supposedly even helps to lower it. It is quite natural that such a seemingly wonderful product immediately gained such enormous popularity.

But if it is not too early to rejoice, then it should be done, at a minimum, with great caution. Firstly, any product must be researched by everyone possible ways. And if ordinary chemical sweeteners are already included in the list of products that contribute to the occurrence of oncology, then Stevia simply has not yet had time to be fully studied. Who knows, maybe in a few years there will be research that will significantly reduce the enthusiasm for this sugar substitute. There are none yet, and some caution should be exercised in terms of its consumption.

In addition, Stevia - natural preparation. From the point of view of benefits, this may be good, but we must not forget about allergy sufferers, whose bodies can react quite violently to a hitherto unknown ingredient in a sweet or drink.

And, if the potential carcinogenicity and allergenicity seem far-fetched, the fact that the Indians used Stevia as a means of protection is quite recorded in historical documents. Therefore, if a man is not interested in reducing the quality of his sperm, he should beware of this sweet novelty, so that he does not have to bitterly regret the effect obtained from using it.

Video on the topic

Stevia – amazing plant, which is native to Paraguay and Brazil. South American Indians have been using it for more than a thousand years. The name of the plant is translated from the Mayan language as “honey”. Stevia leaves are 15 times sweeter than sugar, and its extract is 300 times sweeter.

You will need

• - stevia leaves;
• - stevia extract.

Instructions

In Japan, stevia has long replaced sugar. Japanese scientists began to study the plant after the nuclear bombing, and came to the conclusion that the plant is not only healthier than sugar, but also includes many substances that relieve various diseases, including the removal of radionuclides. Average duration The Japanese today associate 79 years of life in the country with the use of stevia instead of sugar.

Stevia - real natural healer. It is indispensable in the prevention and treatment of diabetes, recommended for overweight people and helps to lose weight, since it contains enzymes, minerals, vitamins and amino acids necessary for normal metabolism. This plant contains vitamins A, B, C, D, microelements and 17 amino acids.

Stevia is an excellent antiseptic that helps with flu, fatigue and stressful situations. It is used to prevent caries and periodontal disease. Stevia-based semi-sweeteners not only do not harm tooth enamel, but also prevent the growth of bacteria in the oral cavity. Chewing gum, mouth rinses and toothpastes are produced with stevia. It strengthens the immune system, removes toxins and normalizes the body's flora.

The undoubted advantage of stevia is its low calorie content. It, being a “sweetness,” helps reduce the craving for sweet and fatty foods, reduces blood sugar levels, normalizes cholesterol and slows down the aging process. Stevia has no contraindications, so it can be used even by pregnant women and young children.

Stevia retains its sweetness at a temperature of +200°C, so it is indispensable for baking and preparing hot low-calorie dishes. Its resistance to heat, high sweetness index, low calorie content and medicinal value make stevia the safest natural sweetener, famous in the world today.

The World Health Organization constantly calls on all people on the planet to limit their consumption of refined sugar, since its excessive use leads to obesity, diabetes, strokes and heart attacks. Scientists and doctors also pay attention to the harm that artificial sweeteners cause to health. Even using minimal amounts of sugar pure form, people consume huge amounts of sugar-containing foods. Therefore, stevia is a serious alternative to sugar and, quite possibly, the most popular “sweet” of the future.

Video on the topic

Sugar substitutes are intended for people with diabetes. However, they are often used by those who want to lose weight, since when following a diet it can be very difficult to abstain from sweets.

Instructions

Sugar substitutes include substances of different chemical structures: disaccharides (lactose), some monosaccharides (fructose), polyhydric ones (sorbitol, xylitol, mannitol, glycerin), amino acids and their derivatives (alanine, glycine, aspartame), some proteins (thaumatin, monellin, cyclomates), derivatives of o-sulfobenzoic acid (saccharin).

Saccharin is available in the form of 40 mg tablets. This substance is 300 times sweeter than sugar. You should take no more than 4 tablets per day. The WHO (World Health Organization) Expert Committee on Food Additives has established daily norm consumption of saccharin in amounts up to 2.5 mg per 1 kg of body weight. In large doses, this substance can promote the formation of tumors.

Suclamat (tsyukli) are available in the form of solution and tablets. The drug does not contain carbohydrates and has no calorie content. One tablet can replace one teaspoon of sugar. Suclamate has no taste and is destroyed when food is cooked. Side effects of this substance are allergic skin reactions.

Aspartame (shugafree) is available in the form of 18 mg tablets. One gram of the drug contains 4 kcal. Its sweet taste disappears when cooked. Maximum daily dose means - 40 mg. TO side effects include allergic reactions, migraine, development increased appetite. Aspartame is contraindicated in homozygous phenylketonuria; it is not recommended for use by physically healthy people with moderate overweight.

27/11/2015 02:34

Sugar is one of those products without which not only drinking tea, but also eating food is indispensable. Store-bought treats, homemade jam, fruits, vegetables and even bread contain considerable amounts of sugar.

But not only those with a sweet tooth or diabetics need to be attentive to their diet - a healthy person today consumes more sugar than the amount recommended by doctors.

On a note! The daily sugar intake for an adult is 30-50 g per day, for children - 10 g, taking into account all drinks and dishes consumed per day.

According to experts, sweeteners are vital required product for diabetics.

But are they as useful as they tell us from TV screens? Perhaps this is a product of the near future, where all of humanity will abandon natural sugar and switch to the rational use of substitutes. Or is it a dangerous chemical that can harm our body?

Why are sweeteners and sugar substitutes needed?

Constant use of sugar and systematic excess consumption can lead to a number of health problems, in particular, increased blood sugar levels and increased cholesterol levels in the body.

Sugar also causes obesity and disrupts mineral metabolism in the body, contributes to the occurrence of caries and gum disease. At regular use Sugar increases the risk of developing atherosclerosis, as well as diseases of the cardiovascular system.

In case of diabetes mellitus, doctors categorically prohibit patients from consuming sugar and sugar-containing products. But knowing about the side effects of granulated sugar, a lot is quite healthy people also wish to abandon this product. However complete failure from sweet food

This also means a lack of taste in many dishes.

Loudly advertised sugar substitutes and sweeteners come to the rescue in this situation. Is this substitution really useful? Let's figure it out together!

Types of sugar substitutes Sweeteners are additives that are added to food products

to give them sweetness. Sweeteners are made without adding the usual sugar (sucrose).

All sugar substitutes are divided into two groups: natural (sweeteners) and synthetic (sweeteners).

Natural sweeteners include:

1. Xylitol and sorbitol.

Nutritionists include the most common artificial sweeteners:

What foods most often contain sweeteners?

The first thing to remember is that sweeteners and sweeteners are contained in all products labeled “sugar-free” or “light”.

What are the benefits of sweeteners and which ones are better?

Sugar substitutes and sweeteners are indicated for diabetes, but are they as healthy and calorie-free as their manufacturers describe?

Fructose is prescribed for:

• Diabetes mellitus.
• Obesity.
• Liver diseases.
• Increased intracranial pressure.
• Glaucoma.
• Blood glucose deficiency.

Xylitol and sorbitol:

Xylitol and sorbitol are prescribed for:

• Diabetes mellitus.
• Overweight.
• Metabolic syndrome.

Stevia is prescribed for:

• Diabetes mellitus.
• Metabolic disorders.
• High blood pressure.
• Obesity.

• Improves the taste of products.
• It is broken down into amino acids that are involved in metabolism.

• Preserves the sweetness of products in combination with acids.
• Does not lose its properties when exposed to temperature (heating and freezing), can be used in various culinary dishes.

• Well kept.
• It does not lose its properties during heat treatment, therefore it is used in compotes, juices, and confectionery.

• Enhances the taste of products.
• Along with aspartame, saccharin and cyclamate, thaumatin is also prescribed for diabetes mellitus.
• This food supplement is considered to be absolutely safe for health. In many countries it is used in large quantities in Food Industry.

Why are sweeteners harmful?

According to doctors and some nutritionists, taking artificial sweeteners is much more harmful than consuming natural sugar and its substitutes. natural origin. Is this so?

Harm of sweeteners and sugar substitutes:

Natural sweeteners:

• Fructose in large quantities increases the risk of cardiovascular disease.
• Sorbitol has half the calories of sugar, so it is not suitable for those losing weight. At excessive consumption sorbitol can cause nausea, gastrointestinal upset, and bloating.
• Xylitol, when consumed in large quantities, can cause flatulence and diarrhea.

Artificial sweeteners:

• According to studies, saccharin contains carcinogens and eating foods containing it on an empty stomach is not recommended. Saccharin can also lead to the development of gallstones. It has been proven that in large quantities saccharin provokes the development of cancer.
• Aspartame is one of the most popular artificial sweeteners. If abused, aspartame can cause headaches, ringing in the ears, depression, insomnia, allergies, cramps, joint pain, numbness in the legs, spasms, and causeless anxiety. Aspartame is contraindicated in people with rare disease– phenylketonuria.
• Cyclamate provokes renal failure, therefore it is contraindicated in people with kidney disease.

It is not recommended to use any artificial sweeteners on your own! Before starting use, consult your doctor.

Sweeteners in the diet: what marketers don't tell you?

Diseases caused by sugar substitutes

Yes, natural sugar substitutes are practically harmless, but with their help you will not be able to lose weight - these substances are high in calories.

Synthetic sweeteners were created to replace natural sweeteners, and are advertised as a low-calorie product. However, even with their low calorie content, these substances add extra pounds and centimeters to you. The thing is that synthetic sweeteners awaken and increase appetite. And without noticing it, you begin to eat more food than usual. In addition, when natural sugar enters the body, insulin begins to be produced, which regulates blood glucose levels.

But sweeteners “deceive” your body- later on use carbohydrate food the body will convert carbohydrates into fats with increased intensity, afraid of experiencing a carbohydrate deficiency again. Thus, synthetic sweeteners push the body to rebuild its metabolic process to increase fat reserves.

However, being overweight is far from the most the main problem which sweeteners can cause. During the study of artificial sweeteners, it was proven that sucralose contained in saccharin can disrupt blood sugar levels. Its carcinogenicity and neurotoxicity have been experimentally confirmed - recent animal studies have shown that saccharin can cause toxicity. O greater than cocaine.

So before you add another spoonful of artificial sweetener to your food, think carefully about the consequences. Still, natural sweeteners contained in honey, rowan fruits, fruits and vegetables are much healthier to consume than synthetic additives.

Can children be given foods containing sugar substitutes?

According to nutritionists, fructose, glucose and lactose are harmless for children. Children should consume these sweeteners only in natural products. Fructose is found in almost all berries and fruits; glucose is found in large quantities in honey, white bread, grapes and some fruits. And lactose is found in all dairy products.

Note to moms!

• Sweetener tablets should not be given to children, since tablets of unknown composition may contain food additives harmful to the baby’s health.
• Sugar substitutes aspartame and cyclamate are also not recommended for children to eat.
• Foods and drinks with saccharin are not recommended even for adults (use only as prescribed by a doctor and in small dosages), and children should not be given this nasty stuff!
• Even minimal amount artificial food sweeteners in products increases the risk of developing allergies in children.

Sweeteners during pregnancy and lactation

Pregnant and lactating women certainly need natural sweeteners, which are found in food, to maintain the level of vitamins and minerals in the body.

On a note!

• If you are expecting a baby or are already a mother, you can consume honey, dextrose (grape sugar), corn sugar, fructose and maltose (malt sugar) in reasonable doses, if they do not require allergic reaction neither you nor your child.

Artificial sweeteners that do not provide any benefit should not be consumed by pregnant or breastfeeding women, since sugar substitutes can disrupt metabolism, cause excess weight, or become addictive. The exception is pregnant women with diabetes. In this case, you should consult with a specialist who will individually prescribe you a fairly safe sugar substitute.

Health care or marketing ploy - advice for diabetics

The safest sweeteners are honey, dried fruits and fresh fruits. But in case of diabetes, the consumption of such products is limited and minimized, since in large quantities they can increase blood sugar.

On store shelves you can find a huge number of products with sweeteners, produced specifically for patients with diabetes. But there is no need to abuse such products due to their carcinogenic and neurotoxic properties.

If you need to use sweeteners due to illness, limit yourself to 2-3 candies or bars per week. This dosage will not cause harm to the body. Experienced doctors It is recommended to alternate the use of natural sugar with artificial substitutes.

Diet Coke and Other Myths That Are Killing Your Health!

We have collected for you the most popular myths about products containing sweeteners.

Myth 1: Soda labeled “diet” cannot be harmful.

Any soda is unhealthy, be it labeled “light” or “sugar-free.” The only difference is that in diet sodas natural sugar has been replaced with sweeteners (aspartame or sucralose). Yes, the calorie content of such water is slightly less than a regular sweet drink, but the harm to health that causes dietary product with substitutes, just much more than from regular soda.

Myth 2: Sugar syrup is better than sugar.

Having experienced the harm of artificial substitutes for the first time, buyers turned their attention to their newly-minted alternative - glucose-fructose syrup. Advertising for the product insisted that it was healthy and did not contain empty calories product. As a result, this advertising move was called a deception of gullible customers: both syrup and sugar consist of a mixture of fructose and glucose (approximately 1:1). This means that sugar and sugar syrup are the same thing. Conclusion: products are equally harmful in large quantities.

Myth 3: Sweeteners are diet pills.

Sweeteners are not a panacea for excess weight. They don't have pharmacological action aimed at weight loss. By consuming sugar substitutes, you are simply reducing the calorie intake in your diet. Thus, replacing sugar with sweeteners in cooking allows you to save about 40 g of sugar every day. But when serious approach by reducing calorie intake and by balanced nutrition on a par with physical activity you can achieve weight loss. At the same time, you should remember the main disadvantage of sweeteners - many of them increase appetite, which is far from beneficial for you.

Opinions of doctors and nutritionists

Synthetic sweeteners do not contain calories, but are very dangerous to health. Take any soda in the store - most of this water will be made on the basis of aspartame (sometimes called “nutrisweet”). The use of this sugar substitute in the beverage industry is very profitable - it is 200 times sweeter than sucrose. But aspartame is not heat-resistant. When heated to 30 degrees, formaldehyde is released from it in carbonated water - a class A carcinogen. Conclusion: behind every artificial substitute there are side effects. You can use sweeteners only on the recommendation of a doctor.

Artificial sweeteners are food additives based on chemicals. Sugar can be replaced with the same dried fruits that contain fructose. But this is a slightly different fructose. Fruits are also sweet, but they are natural products. Even honey is a dessert, but only natural. Of course, it is much healthier to consume foods that nature has given us than their synthetic counterparts.

Those who want to lose excess weight, but cannot live without sweets, and those for whom sugar is contraindicated for health reasons - diabetics, switch to sugar substitutes. All types of this food additives divided into natural and synthetic. Not all of them are “harmless,” but you can understand whether you should trust them by understanding the harm and benefits of sugar substitutes.

Fructose

This is a natural sugar substitute. Contained in fruit and vegetable purees that mothers feed their young children, since these products, as well as honey, flower nectar and the seeds of some plants, are sources of fructose. The substance is 1.7 times sweeter than granulated sugar and 30% less caloric than sucrose. Fructose is slowly absorbed, has almost no effect on changes in blood sugar, and is therefore allowed for diabetics.

The benefit of this sweetener also lies in the fact that it does not provoke the appearance of caries, improves the quality of baked goods, and is an excellent preservative, therefore it is often used for making preserves, jellies, etc. He looks like White powder, highly soluble in liquids. The daily intake of fructose is no more than 40 g, due to an increased risk of heart disease. May cause side effects - flatulence, bloating.

Xylitol

This natural sweetener is obtained from corn cobs and cotton seed husks. The sweetness of xylitol is the same as sugar, and the number of calories is 30% less. Benefits of the substitute:

• has a positive effect on tooth enamel, prevents caries, therefore it is often present in chewing gum and toothpastes;
• stimulates secretion gastric juice, bile;
• Slowly absorbed, does not affect sugar levels.

Among the harmful qualities, they include the ability to act as a laxative, provoke the development of cholecystitis, gallbladder cancer, but only if consumed in uncontrolled doses. The safe daily dose of xylitol is up to 40-50 g.

Sorbitol

This sweetener of natural origin is present in apricots, apples, rowan and other stone fruits. Synthesized by the oxidation of glucose, it looks like a crystallized transparent powder. It is approved for diabetics and is 3 times less sweet than sugar. Sorbitol can be a good preservative, so it is often used in the food industry. The safe daily intake of the substance is 30-40 g. Positive and negative sides substitute:

Saccharin

Belongs to the artificial group of sweeteners and is not absorbed at all human body, 300-400 times sweeter than sucrose. The safe daily dose is 2 mg.

The advantages include resistance to acidic environment, high temperatures, no calories.

The disadvantages of the substitute are:

• the presence of a metallic taste;
• presence of carcinogenic components;
• the ability to aggravate cholelithiasis, provoke serious illnesses intestines.

Cyclamate

There are two types - calcium and sodium. It is one of the components of other sweeteners, 30-50 times sweeter than granulated sugar. The maximum permissible daily dose is 0.8 g. Pros and cons of cyclamate:

Aspartame

It comes in powder form and tablet form, consists of two amino acids, and is 200 times sweeter than sucrose. Often used in the production of baked goods, sweet drinks, medicines. Aspartame replaces up to 8 kg of sugar, but does not contain calories. The daily dosage is 3.5 g. One of the disadvantages of the substance is its thermal instability.

When heated strongly, the substitute breaks down into toxic, carcinogenic components.

TO harmful qualities include the ability to cause nausea, dizziness, indigestion, insomnia, headaches (with frequent use). Aspartame is prohibited for pregnant women and children.

Acesulfame potassium

Synthetic sugar substitute, 200 times sweeter than sucrose. It is not absorbed by the human body and is quickly eliminated. The maximum allowed daily dose is 1 g. Acesulfame potassium has its advantages and disadvantages, like other sweeteners:

Sukrazit

Synthetic sweetener, derivative of sucrose. Available in the form of tablets containing, in addition to sucrasite, water and an acidity regulator. The maximum permissible daily intake is 7 mg. The benefits and harms of this type of sugar substitutes:

Sweeteners, the benefits and harms of which are unknown to many.

A sweetener is a substance of chemical origin that can impart a sweet taste to products that do not contain natural sugar (fructose and glucose), and also does not contain calories. It is for this reason that products containing sweeteners are called dietary.

It is generally accepted that it was invented by the famous chemist Fahlberg. He learned about their existence by accident. One day, returning home from his laboratory, Fahlberg sat down to dinner without washing his hands. The piece of bread he took a bite of was sweet. After that, he returned to the laboratory again and checked the substances with which he worked. So he realized that synthetic sugar exists in nature.

It is known that a number of sugar substitutes are used in the production of various drinks, chocolate bars And chewing gum.

Since they were born, controversy has not yet subsided about how these same sugar substitutes work, the benefits and harms of which are being studied to this day. It is impossible to say that they only harm our health, since among their large number there are also completely harmless representatives.

Today, the most well-known substitutes are: saccharin (or E954), xylitol (or E967), aspartame (or E951), cyclamate (or E952). All of them are many times sweeter than sugar.

Everyone knows that artificial sugar has no calories. In addition, it saves diabetic patients: when consuming a regular product, the blood sugar level of a diabetic rises sharply, therefore, insulin rises and the person begins to quickly gain weight. But the harm of sweetener substitutes still occurs: those who consume the substitute with food do not receive the necessary carbohydrates, which inevitably leads to sharp increase appetite due to carbon starvation. Thus, the body will require food until the sugar level is normal.

Sweeteners: benefits and harms. It is important for each of us to know that a certain dose of a substitute can cause serious complications (severe poisoning, blindness, intoxication) or even death if the dose is too high. There are known cases when, as a result, long-term use such substances, the process of destruction of the human brain began. It should be noted that there are natural and synthetic sugar substitutes. Synthetic ones are the same ones that are obtained artificially, which is why they have fewer calories. But they have by-effect- they stimulate the appetite. Therefore, you should think carefully about whether it is worth giving up sweets and replacing sugar with synthetic substitutes. These include aspartame, saccharin, sucrasite and many others.

Natural ones, which have long been known, just like the real product, contain calories, but they are much healthier. These include xylitol, sorbitol, fructose and even honey. Fructose is a common natural sugar substitute; it is found in large quantities in berries, fruits and some vegetables. It is especially useful for patients with diabetes.

To avoid consuming the substances described above, it is important to carefully read the composition of all products, it is indicated on the label. It should be noted that most food manufacturers use sugar substitutes. Of course, they are not concerned about the harm caused to the health of the consumer, since they are much cheaper than natural sugar.

Everyone is free to decide for themselves what to consume. Always remember that regular sugar will not harm your health as much as its substitutes.