Artificial sweeteners, usually referred to as non- nutritive sweeteners, are compounds that are utilized in meals and beverages as sugar alternatives. They have less or no calories yet are substantially sweeter than normal sugar.
Those who are trying to reduce weight, control their blood sugar levels or refrain from consuming too much sugar frequently utilize artificial sweeteners.
Artificial sweeteners have undergone rigorous testing to determine their safety and efficacy and majority of them have received FDA approval for use in food and beverages.
Yet there are worries about the potentially negative effects on health including cancer, diabetes and other conditions.
Despite many issues, many people still use artificial sweeteners to limit their intake of calories and sugar. Before making any big dietary changes, it is crucial to understand the potential advantages and disadvantages of these sweeteners in order to make an informed choice.
You should also speak with a qualified health care professional.
Some commonly used artificial sweeteners are Aspartame, Saccharine, Cyclamate and Acesulfame potassium. These are used in a variety of drinks, sugar free gums and low calorie desserts.
What are Different Types of Sweeteners?
Sweeteners are divided into two types
Natural
Artificial
Artificial Sweeteners
Aspartame: A calorie free sweetener that is commonly used in diet sodas, sugar free gums.
Saccharine: A calorie free sweetener used in candy, baked goods
Cyclamate: A calorie free sweetener used in soft drinks, candy and paracentides.
Acesulfame Potassium: Commonly used in diet sodas, sugar free gums.
Sucralose: A calorie free sweetener derived from sugar, used in a variety of low calorie and sugar free sweeteners.
Neotame: A calorie free sweetener similar to Aspartame.
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Natural Sweeteners
Honey: Sweet syrup made by bees from nectar of flowers
Maple Syrup: Sweet syrup made from the sap of maple trees
Monk Fruit: Also known as Luo Han Guo or Swingle fruit and is native to southern China. This fruit is used as a sweetener in the form of its dried skin, concentrated juice as well as puree. It is a very low-calorie sweetener hence used by all kinds of diabetics.
Stevia: A low calorie sweetener that is derived from the “STEVIA REBAUDIANA” plant and commonly used in a variety of products including sodas, sugar free gum and deserts.
Dates
Raisins
Molasses etc.
What are Positives of Artificial Sweeteners?
They are low in calories, so can be used in weight management
Long shelf life: Artificial sweeteners are more stable than regular sugars and do not spoil for ferment
This makes them useful in processed food.
Cost effective: Artificial sweeteners are always less expensive than regular sugars.
Sweet taste: They are much sweeter than regular sugars, hence needed in much smaller quantities.
What are Negatives about Artificial Sweeteners?
For long years, debates and controversies have surrounded artificial sweeteners. They are frequently promoted as a technique to reduce calories and sugar intake; however, they may also have following drawbacks.
HEALTH CONCERNS:
According to some research, using artificial sweeteners on a long term basis may increase your risk of developing diabetes, heart disease, obesity and certain types of cancer. However more research is needed to understand health risks of sweeteners.
1.WEIGHT GAIN
Several studies have proved that artificial sweeteners raise the risk of obesity and contribute to weight gain.
2.MIGRAIN AND HEADACHE
Some people suffer migraines and headaches with the use of artificial sweeteners.
3.UNPLEASANT TASTE:
Some people find artificial sweeteners to have unpleasant after taste.
4.CHANGE IN GUT MICROBES:
Artificial sweeteners change gut microbes leading to overall effect on health
CONCLUSION:
There are benefits and drawbacks of using sweeteners. They can aid with blood sugar regulation and weight management by offering a low-calorie alternative to sugar.
They may cause stomach discomfort and can lead to a number of health hazards. Better alternatives are natural sweeteners like honey, maple syrup, and stevia. They have calories but can impact blood sugars.
Before making major dietary changes, it is advised to consult a healthcare provider.
I hope this will make your selection easier and that as a result of your choice, your life will be fuller and more fit.
