Diet & Weight Loss Nutrition

Can daily usage sweeteners replace sugar?

Eliminating sugar from your daily diet does not mean taking the sweet taste out of your life. It is enough to replace sugar with sweeteners. They are many times sweeter than sugar, and at the same time have almost no calories and do not contribute to obesity, diabetes or tooth decay.
 
Generally, sweeteners divided into artificial and natural intense sweeteners. Semi-synthetic fillers, called polyols. The artificial substances are those substances. That is most often referred to as sweeteners. Eat less amount of sweet before practising headstand yoga pose.
 
Produced by chemical processes and have no nutritional value. In turn, natural sweeteners obtained from plant materials, e.g. roots, leaves, fruits. One of the most popular and famous is thaumatin (E-957) from the African katemfe fruit. It is even 2500 times sweeter than sugar digested by the body.
 
Thaumatin added to many products. Products containing artificial sweeteners to enhance flavour and aroma. It deprives these agents of their characteristic metallic-bitter aftertaste. Polyols, incl. lactitol (E-966), sorbitol (E-420) and maltitol (E-421) are less caloric than sugar. Their more advantage is that they do not cause caries and do not contain sucrose, so they are also safe for diabetics.
Can SWEETENERS replace sugar

How exactly are sweeteners different from sugar?

 
They are many times sweeter than him, and at the same time have almost no calories. They work in the same way as sugar on the taste buds. But do not contribute to obesity, diabetes, tooth decay or cardiovascular disease. Sugar, or sucrose, is a semi-natural product obtained from cane or sugar beet.
 
It provides simple carbohydrates absorbed by the body. It is caloric (100 g equals 400 kcal) and, unfortunately, quite unhealthy. These scientists have long been looking for a substance that will replace it. The world first discovered sweetener was saccharin obtained in 1878. It turned out to be 350-500 times sweeter than sugar with zero caloric value.
 
They are many times sweeter than him, and at the same time have almost no calories. They work in the same way as sugar on the taste buds. But do not contribute to obesity, diabetes, tooth decay or cardiovascular disease. Sugar, or sucrose, is a semi-natural product obtained from cane or sugar beet.
 
It provides simple carbohydrates absorbed by the body. It is caloric (100 g equals 400 kcal) and, unfortunately, quite unhealthy. Scientists have long been looking for a substance that will replace it. The world first sweetener was saccharin found in 1878. It turned out to be 350-500 times sweeter than sugar with zero caloric value.
 

What sweeteners are most often added to products?

 
The most popular is aspartame. Added to candies, desserts, sports bars, chewing gums and light drinks. It is about 200 times sweeter than sugar and has a similar taste. Its disadvantage is impermanence. It loses its sweetness in too high temperature, acidic environment or leaky packaging.
 
One more sweetener used in light products is acesulfame K, also known as the sunset. It outperforms aspartame in terms of temperature resistance. So it used to sweeten hot coffee and tea, and also added to pastries.
 
Saccharin used much less, in slimming aids and in products intended for diabetics. Thaumatin is also used in the food industry. Most often for the production of juices, yoghurts and desserts.
 

Can sweeteners replace sugar?

 
It depends on the type of sweetener. Everyone can sweeten dishes that do not must thermal processing. Synthetic sweeteners such as aspartame or saccharin decompose at 100-150 ° C, so they cannot use, for example, in baking cakes.
 
The exception is acesulfame K. In the processing industry. For example, thaumatin or polyols used more often, less caloric than sugar.
 

Are sweeteners good for everyone?

 
No. Aspartame and acesulfame K contain phenylalanine – an amino acid that is a natural component of proteins. It is dangerous for people with phenylketonuria because their body does not break down the substance.
 
Sugar can also damage the brain and delay mental development. It is especially dangerous for the developing fetus and children under 12 years of age.
 
Therefore, products with these agents should not be eaten by pregnant women and young children. It is also worth knowing that polyols, used in products for diabetics, cause diarrhoea in high doses.
 

Is it true that sweeteners are harmful to health?

 
Negative opinions about sweeteners have not confirmed, although there are criticisms from time to time.
 
In the 1970s, one of the reasons for the withdrawal of saccharin from the market. Few per cent of the rats in which it tested found bladder cancer and brain cancer. Diseases that were not likely to occur in these animals. Similar results achieved when testing aspartame. Which was only released to the market after 11 years of research?
 
Concerns about the carcinogenic effects of both saccharin and aspartame have proven to exaggerate. and stemmed only from the enormous doses that lab animals have stuffed with for long periods. Sweeteners are still researched.
 
Some scientists still have doubts about cyclamates, which believed to cause bladder cancer. The consumption of these substances prohibited in the United States but approved in European Union countries.
 
Recently, our Ministry of Health approved the approval of sodium cyclamate on the Polish market. It is, for example, an ingredient of the latest Cola Light.
 

What daily amount of sweetener is safe for us?

 
It established by the United Nations Group of Scientists for Food Additives (JECFA). The specialists from this team deal with the daily assessment of the impact of individual compounds on human health and determining the safe daily norm of their consumption.
 
They ruled that the amount of sweetener in the diet should not exceed 5 mg per kilogram of adult weight. And 4 mg per kilogram of weight of a child over 12 years of age. The standard for the food industry is also defined. Allowing the most consumption of 2 g of sweetener per litre or kilogram of the finished product.
 
The amounts are so small that even if we eat a lot of light products and use a coffee sweetener, we do not have to worry about overdosing.
 

Can sweeteners help us lose weight?

 
Only on one condition – it will be so if we combine a rational diet with the use of the sweetener, rich in fruits, vegetables, fish, lean meat and vegetable fats. Then we can expect to lose weight.
 
Unfortunately, many people, when replacing sugar with a sweetener. Compensate for it by frequent snacking of caloric, but not sweet, delicacies, e.g. peanuts. In this way, they achieve the so-called yo-yo effect. Instead of losing weight, they usually gain weight again after a temporary weight loss.
 
Remember that using sweeteners is not a wonderful recipe for a beautiful and slender figure. This is one of the many ways to achieve this goal.

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