Sweeteners and their secrets
Have you started replacing sugar in your coffee? Or do you rather use sweeteners for baking? Or maybe buy diet coke? The last couple of years have been all about demonizing sugar and cutting it off from the diet. The food industry has been labeling their products ‘diet’, lowering caloric content of foods.
They can be great friends of diabetics, as they don’t increase the insulin level. But is it really a good idea to use non- caloric sweeteners as replacement? Well, as you will learn today, it can be a healthier option, but it really depends what’s on the ingredient list.
Sweeteners you might have heard of
The different products can be grouped into three. Two groups represent the plant based team. One of them is the most ‘natural’, such as stevia; and there are also the polyols or sugar alcohols, which are also found in plants, like xylitol or erythritol. And then there are the synthetic ones, which are completely artificial, like aspartame.
It depends by country which sweeteners are approved and can be sold in stores or used for food production, but usually the list is varied from all the 3 groups.
Scientist have been looking for the effects of different sweeteners on the human body. Stevia has shown antioxidant, anti-inflammatory and antimicrobial effects, might have anti-tumor and blood pressure lowering properties. This plant species has been used for thousands of years in South-America, although it is still not possible to buy stevia leaves worldwide, as the negative effects are still being investigated. Sugar alcohols on the other hand have shown a mixture of good and bad. As an example, xylitol can modulate immune system and may reduce risk for respiratory tract infections, can also relieve constipation, improve bone mineral density and reduces risk for dental caries. It can possibly slightly change the gut microbiome and therefore can be beneficial as prebiotic. On the other hand, depending on the dosage it can cause abdominal discomfort, can have laxative effects and well, can cause gas problems. Artificial sweeteners are the last one under the lens. There are no clear signs of negative effects on the body, but depending on the individual it can cause a change in the microbiome and might be able to cause glucose intolerance.
And what do you put in your tea?
Let’s also talk about honey, maple syrup, coconut sugar, etc. These are used as sweet ingredients in meals, although let me tell you, your body won’t be able to tell the difference between sugar and honey. There are minor differences between the build-up of these foods. The unhealthy effects of sugar generally depend on the diet, as high sugar intake is usually a consequence of the ‘Western diet’, which is full of sodas and processed foods. It is important to mention that high sugar intake indeed causes negative health effects, can lead to obesity and diabetes. So even if you are using these natural sugars you should pay attention to the amount. If you rather use non-caloric sweeteners, keep in mind the dosage, as it can have the aforementioned side effects and moreover can make your taste buds be less sensitive to naturally occurring sugars, such as fruits.
So much information, but the point is, to eat as natural as possible and even if you decide to eat sugar or sweeteners, just remind yourself to consume it at a healthy amount!
