One of the most common questions we get from our clients. We understand why: excessive consumption of sugar leads to weight gain and poor health. It is for this reason that people are looking for an alternative and switch to sweeteners.
But their choice should also be approached carefully. Not all sweeteners are as safe as they seem.
There are two types of sweeteners:
Natural: fructose, xylitol, sorbitol, erythritol - have calories.
Artificial: sucralose, sodium cyclamate, aspartame, stevioside - have no calories.
Consider the pros and cons of sweeteners.
- Fructose is found in fruits, berries and vegetables. Sold in the form of tablets or powder.
Benefits: Recovers after exercise, does not cause sudden spikes in blood sugar.
Harm: Unlike glucose, only liver cells can process fructose. With an excess amount of fructose, cells begin to accumulate fat, and not burn it. In this case, inflammation develops, which further leads to fatty hepatitis and hepatosis. By-products are also formed: triglycerides and uric acid, leading to the development of atherosclerosis and gout. Fructose retains beneficial properties better in the composition of vegetables and fruits than in powder!
- Xylitol is obtained from corn, birch bark, cotton.
Benefits: it acts less aggressively on tooth enamel, restores the acid-base balance in the oral cavity, therefore it is often used in the production of chewing gum.
Harm: A sweetener can cause indigestion (diarrhea, bloating and abdominal pain), negatively affect the intestinal microflora and prevent the absorption of nutrients from food.
- Sorbitol is synthesized from rowan fruits. Often added to semi-finished meat products.
Benefits: activates the digestive tract, has a choleretic effect, suppresses inflammation of the liver, does not provoke the release of insulin into the blood.
Harm: can cause indigestion (bloating, diarrhea) and provoke rapid weight gain, because. its calorie content is higher than that of sugar.
- Erythritol is produced from starchy fruits and vegetables. Erythritol is found in plums, melons, pears and other fruits and is often referred to as "melon sweetener".
Benefits: does not damage teeth, does not increase blood sugar levels, its calorie content is close to zero.
Harm: In moderate doses, the sweetener does not harm the gastrointestinal tract. Overdose may cause mild laxative effect or bloating. In some cases, allergic reactions are observed.
- Sucralose is available in tablet form. It is obtained from ordinary sugar, which undergoes a special treatment of sucrose with chlorine. Often found in juices, yogurts, and soy sauce.
Benefit: no calories.
Harm: causes disruption of the functions of the endocrine system, with prolonged use negatively affects the intestinal microflora, releases harmful substances during high heat treatment.
- Sodium cyclamate is often used in the production of carbonated drinks and baked goods.
Benefit: Harmless in reasonable amounts.
Harm: can lead to allergic reactions - skin rash and itching. Sodium cyclamate is poorly understood, so the conclusions of scientists may not be entirely correct.
- Aspartame is the sweetener most criticized by doctors.
Benefit: Minimum calories.
Harm: releases harmful substances during heat treatment, provokes the occurrence of carcinogenesis (oncological diseases)
- Stevioside is derived from the stevia plant. Available in powder and tablet form. Stevioside is almost 250 times sweeter than sugar!
Benefits: no calories, suitable for people with diabetes and overweight, has a positive effect on the functioning of the digestive organs.
Harm: Allergic reactions, lowering blood pressure and a drop in blood sugar levels are possible. It has a rather specific taste, which may seem unpleasant to many.
The body can react negatively to any product, especially if you use it in unlimited quantities. It is important to monitor your well-being when meeting with sweeteners.
And most importantly, it is better to gradually reduce the amount of sugar, while cleansing the taste buds, than to trick your body with sweeteners and maintain an addiction to the usual sweet taste.
People with hypertension, severe diseases of the kidneys, liver, gastrointestinal tract, it is better to ABSOLUTELY refuse them, as well as the sugar itself.
