In the vast majority of times we are not aware that many foods and beverages that we eat every day contain added sweeteners. If you are interested in taking care of your body and maintaining a healthy lifestyle, it is important that you are aware of the negative impact that these substances have on our metabolism and on our health in general.
In this post you will learn a little more about the harmful effects that sweeteners produce on your health and why it is important that you learn to moderate their consumption.
The WHO recommends that sugar intake represents only 5% of a person’s daily energy consumption, in other words, no more than 25 grams per day.
Given this limitation of sugar intake, the consumption of sweeteners has skyrocketed in recent years. However, according to recent medical research, the consumption of sweeteners may not be as beneficial to health as previously thought, since it is associated with metabolic disturbances.
More research is required to provide more convincing data on the long-term effects of sweeteners.
The term “sweetener” refers to that food additive that is capable of mimicking the sweet effect of sugar but that usually provides less energy.
Some of them are natural sweeteners while others are synthetic, called artificial sweeteners. Regarding their global classification, sweeteners can be classified according to their caloric content, origin or even according to their chemical structure.
Sucrose (table sugar) has been linked to obesity, type 2 diabetes, tooth decay, and cardiovascular disease, among other diseases. For decades, health authorities have recommended reducing its consumption as a prevention of these diseases. However, the withdrawal of sugar has given way to a long list of sweeteners, which are potentially sweeter than sucrose, with hardly any calories.
The current commercial success of sweeteners is based on providing a lower caloric content in the diet to promote a decrease in body weight and prevent the development of diseases associated with sugar intake such as diabetes or tooth decay. However, among consumers of sweeteners, more and more doubts arise about the benefits or risks associated with their consumption.
It is important to clarify that some sweeteners that are called “natural” are not actually such. The reality is that when they arrive at the supermarket they have been subjected to various chemical processes, ceasing to be a merely natural product.
Most natural sweeteners have the same caloric value as sugar and honey, but there are also some without caloric value such as Stevia. They are called natural because they are precisely of natural origin in plants or synthesized by animals, as is the case with bees and honey.
Stevia is a plant native to Paraguay, used as a sweetener and medicinal plant. Its leaves are much sweeter than sugar, without caloric intake. Several studies show that it can improve insulin sensitivity, lower glucose levels, and also help lower blood pressure. Stevia is a valid option, but experts advise that it should be consumed in its natural form, such as fresh or dried leaves, since stevia-based sweeteners that we find in the supermarket combine steviol glycosides with other substances such as erythritol, with little benefit.
Controversy over the safety of artificial sweeteners has been mounting for some time. The huge increase in obesity has caused the consumption of these synthetic sweeteners to skyrocket in recent decades. The most commonly used are saccharin, sucralose, aspartame, and cyclamate.
A report presented by the WHO, published in the British Medical Journal, reveals that there is insufficient evidence to definitively evaluate the benefits or harms of sweeteners, and in particular, the possible long-term effects. In their conclusions, the authors note that there is no evidence that unsweetened sweeteners are much better than sugar.
Although sweeteners represent a “useful” resource for many people who do not want to gain weight, the reality is that there is no conclusive evidence that non-caloric sweeteners reduce overweight and obesity.
What’s more, it was shown in another study that they are not effective for weight loss. They can even increase appetite and increase weight, which may contribute to metabolic syndrome and the obesity epidemic. The participants in this study, who tried to save kilocalories by taking sweeteners, later compensated them with other more caloric foods, believing that simply by reducing “sugar” they could afford to eat other foods that turned out to be more caloric in the general calculation .
All artificial sweeteners approved for use have been determined to be safe within acceptable consumption levels. However, nowadays, the western eating pattern is gaining strength and the base of its diet is ultra-processed foods and products, with large amounts of artificial sweeteners. Therefore, the estimation of the intake is difficult to evaluate.
The existing evidence of the benefits of using artificial sweeteners as part of the diet and habitual diet of the population lacks results. Future research should focus on new natural sweeteners, determining long-term metabolic effects.
As always, the best recommendation is to consult with a health professional and check our blood glucose levels, maintain a balanced and healthy lifestyle, and in no case abuse sweet foods or foods with high concentrations of sugar or other sweet ingredients.
At Marcare Clinic, we review, maintain, and offer a quality health service in Hamilton, Ontario.
If you need to visit your doctor for a general medical review or receive advice on improving your quality of life, do not hesitate to contact us.
