You will come across sweeteners almost everywhere – they are commonly added to “zero-calorie” drinks, foods labelled “fit” or other “sugar free” products.
On the one hand, that is not surprising, because they are a low-calorie option, and at the same time up to several hundred times sweeter than regular sugar, which means they can be used in much smaller amounts.
Artificial sweeteners
Sweeteners can come in all sorts of forms: from liquid, through powdered, all the way to tablets. Typically, they are divided into natural and artificial ones. The most popular artificial ones you have probably come across include aspartame, acesulfame K (acesulfame potassium) and sucralose. There are, however, studies that quite clearly show the negative side of artificial sweeteners, which are usually present in popular “zero-calorie” snacks and drinks.
Of course, their use in industry is limited in terms of quantity. Still, we do not recommend permanently including products labelled “diet”, “sugar free” or “fit” in your diet, so popular in supermarkets – you will certainly find better, healthier alternatives.
The fact is that breaking free from a “sugar addiction” is not easy. Especially since our liking for sweetness is, quite literally and figuratively, with us from mother’s milk. This taste is linked to the reward system and is considered the first one we get to know. It cannot be denied that some people really overdo their daily intake.
Experts stress that too much sugar in the diet, in the long term, is one of the more important factors contributing to the development of civilisation diseases (e.g. obesity), glycaemic problems (diabetes,
insulin resistance) and the circulatory system. Not to mention disorders of
intestinal bacterial flora, which translate into, among other things, problems with immunity, nutrient absorption, Candida or infections.
The aforementioned aspartame, composed of aspartic acid, methanol and phenylalanine, is the most popular representative of this group. It is considered a substance that may disrupt hormonal balance. Not to mention that the possibility of its harmful effect in the development of tumours and cancerous changes has quite often been put up for discussion.
Although in many circles its use still remains a matter of dispute, it is certainly better to reach for natural equivalents and stay away from products containing it. Of course, as the saying goes: “everything is for people”, but in moderation. If you have a choice, it is always better to choose what is more beneficial for health.
The main negative effects of using artificial sweeteners include:
- acting as a possible factor contributing to the development of, for example, diabetes, neoplastic changes or metabolic syndrome,
- disorders of the gut microbiota,
- correlations between sugar intake, sweet taste, the intake of artificial sweeteners, and the progression of obesity,
- an increase in the number of adipocytes (fat cells),
- nevertheless, insulin is released when they are consumed.
Good sweeteners – benefits, effects
As you can probably guess, the best choice if you are looking for an alternative to white sugar (sucrose) will be natural sweeteners, which include, for example, xylitol, as well as erythritol, a sugar alcohol. In my opinion, these are the best available substitutes. Of course, you can also opt for stevia, or honey, which is also quite often used precisely for sweetening. However, it should be remembered that - unlike xylitol or erythritol – it is not low-calorie and contains glucose and fructose.
It is worth mentioning that sweeteners are so popular because they preserve the sweet taste while at the same time having a low calorie content. Some of them, thanks to that, can indeed not cause sudden spikes in blood sugar, but their effect on insulin secretion is another matter. The fact remains, however, that over a longer period of time serious disturbances in sugar and insulin metabolism may occur, and even prevent the pancreas from secreting the hormone.
Another reason why xylitol and erythritol are a much better option than sucrose (glucose + fructose) or artificial sweeteners that may disturb glycaemia. Studies confirm that xylitol has a positive effect on the body.
Not only does it contribute to lowering blood sugar levels, it also reduces intestinal glucose absorption. In addition, it has been noted that it makes blood sugar control easier and has a beneficial effect on the lipid profile. Its taste is similar to traditionally used sucrose, although it is much lower in calories and has a higher degree of sweetness.
For this reason, it is used in smaller amounts. It is also emphasised that it does not cause a sharp increase in glucose and insulin levels – on the contrary, it is said to improve cells’ sensitivity to the hormone’s action.
Erythritol is another sweetener described as bringing health benefits. Certainly, based on the available studies, rightly so. Interestingly, healthy sweeteners often show prebiotic properties, nourishing beneficial gut bacteria. It has been documented that erythritol strengthens arterial walls, makes them more elastic and improves blood flow in capillaries.
It is considered a sweetener that can be used by diabetics and/or people struggling with insulin resistance. It will also be a good alternative for physically active people, those working on their figure, those on restrictive diets, and those who find it hard to give up the sweet taste while also watching their calorie intake.
Nevertheless, people with particularly high sensitivity should be careful with all types of sweeteners, as well as those suffering from
SIBO or IBS. The fact that certain sweeteners have beneficial properties does not mean that they should be used without moderation.
