Sugar substitute: benefit and harm. Which sugar substitute is better to use?
From the moment when sugar substitutes were first produced, disputes began to arise about their benefits and harms to the body. Therefore, it is really important to know whether it is possible to use them as an alternative to sugar.
The first substitute is saccharin, which was produced by a chemist named Falberg. He understood completely by chance that there is a sugar substitute. Sitting down to dinner, he took a slice of bread and felt the sweetish taste. It turned out that the scientist simply forgot to wash his hands after working in the laboratory. After that, he returned to it and in practice confirmed his discovery. This is how the synthesized sugar came into being.
All substitutes can be divided into natural and synthetic, which contain fewer calories, but, in turn, are more harmful and cause a strong appetite.This phenomenon can be explained by the fact that the body feels sweet, because it expects carbohydrate intake, but since they do not come, during the day all the food eaten will cause hunger. Still very popular are natural sweeteners, most of which are very high in calories. In addition, using sugar substitutes for diabetics, it can be argued that this is a great way to deal with the whims of this disease.
Is sugar harmful
By itself, the use of such a product is safe, its excessive amount is harmful. Most people try to do without sugar, not adding it to tea or coffee, as well as to other types of food. They also sincerely believe that its use is practically minimized. But it is important to take into account that the main share of this product comes to us in a hidden form, for example, sugar is added to the sausage, the marinade from the herring needs to be slightly sweetened, candies contain a huge amount of this product. This list can be continued indefinitely. Everyone loves tasty, because it brings pleasure and joy. Sharply and completely reduce its use is very difficult and not affordable for everyone.Sugar substitute is a product presented in a large assortment. You need to carefully understand it, because not every view is safe.
Sugar or sweetener?
Initially, only after its appearance, sugar was sold in pharmacies and used as a drug. Over the centuries, when it turned out to reduce the cost of production of this product, it gradually migrated from medicines into the category of food. Then, with the help of it, the production of sweets, cakes, and various pastries arose, they began to add it to mayonnaise, sauces and sausages. Sugar in refined sugar was even considered a medicine, but alas, it didn’t bring any health benefits, and after it turned into food, it was even more so.
Sugar - a concentrate of calories, which is not supported by any minerals, or fiber, or vitamins. If you drink tea with five cubes of refined sugar, then you can immediately get 100 calories. In the case of the addition of several gingerbreads, sweets or a piece of cake, a load in the amount of a quarter of the daily dose of energy is obtained. As a result, very "heavy" gulls will be drunk. Constant use of this ingredient in this “hidden” form is very dangerous and can lead to diabetes, obesity, other diseases and disorders,Therefore, doctors suggest using a sugar substitute. The benefits or harm that it can bring are still being proved by scientists, as new species are constantly being developed.
The substitute was invented so that there was an opportunity not to limit yourself to your favorite sweets, and at the same time it became safe for health. Since it is often cheaper than sugar, using it can be saved in production.
The benefits of sweeteners
For those who can not be sweet or it is very difficult to give it up, sugar substitutes would be an excellent option. Of course, no one has a desire to change their preferences, but this is sometimes inevitable, because one wants to remain beautiful and healthy.
Primarily, this problem faces people with overweight and diabetics. They are not very healthy anyway, and here it is also forbidden to feel this wonderful candy-cake taste.
For those who have no problems, a sugar substitute is a good prospect to stay in shape. In these products there are practically no calories, in addition, they have little effect on the blood sugar levels. The main factor that indicates the convenience of these drugs is the packaging and release in the form of tablets or solutions.Liquid sugar substitute will become indispensable for people who have weak tooth enamel and are subject to the rapid development of caries.
Harm of sweeteners
The harm that sweeteners can bring can be divided into two types, which include obesity and poisoning of the whole organism. These problems further lead to the emergence of various diseases.
It would seem that after the amount of calories that enter the body is reduced, the weight should gradually start to decrease, but this is not so much. Those who use a sugar substitute, the benefits or harm of which are not yet fully understood, get fatten faster than those who do not use it. At the intuitive level, people begin to eat much more products, considering that, having lost a few calories in refined food, you can indulge yourself with a small surplus.
It is important to know: eating sweet and not receiving calories at the same time, we simply deceive the body. After he loses the necessary energy, a wolfish appetite will wake up.
Many natural and artificial sugar substitutes are unsafe and can lead to serious abnormalities and diseases.
Natural sugar substitute contains fewer calories than normal. The most popular of them are:
1.Fructose. It is sweeter than sugar 10 times. Its use is recommended for diabetes. If you want to lose weight, then the use of such a substitute is prohibited, as it contributes to the deposition of unwanted fat. The daily rate should not exceed 30 grams.
2.Xylitol. Permitted to use diabetics. In a small amount can provoke an upset stomach. On the day it can be consumed no more than 40 grams.
3.Sorbitol. Its use contributes to the normalization of the intestinal tract. If you use it in large doses, you can feel the heaviness in the stomach. The daily rate should not exceed 40 grams.
4.Agave syrup, honey and stevia- it is also a harmless sugar substitutes, which are quite beneficial for the body. Those who suffer from diabetes, natural sweeteners are allowed to use only under the close supervision of doctors. But still such substitutes are less calorie. It is also important that tooth enamel does not suffer from them. The safest sugar substitute is stevia, but it has a slight bitter taste. The main contraindication to this product is individual intolerance.
Such drugs are non-nutritive. These include:
1.Saccharin. It is sweeter than sucrose 300-400 times. It has no calories and is cheap enough. Due to this, it is actively added to a large number of products: carbonated drinks, confectionery, etc. It is a carcinogen and causes severe bowel disease. Abroad, its use is prohibited, in the composition of products is designated as an additive E954.
2.Aspartame. Very tasty and 100 times sweeter than sugar. At high temperatures it becomes toxic. It can cause neurological problems, provoke brain cancer and a drop in vision, worsen the condition of the bladder and damage the skin. It is forbidden to eat in pregnant women and children. It is not recommended in the case of weight loss, as this may provoke the appearance of the opposite effect and add more body weight. The allowed daily rate of the product is 3 grams. In the composition of the ingredients is designated as E951.
3.Cyclamate. These are compounds that have a pleasant sweet taste without bitterness, are stable when baking and boiling, therefore they are often used in the manufacture of tablets. The sugar substitute is low in calories and 30 times sweeter than sucrose.It is a carcinogen and is banned in most countries. Used in the confectionery industry and in the production of beverages, it is contraindicated for kidney disease and pregnancy. The allowed daily allowance is no more than 0.8 grams. In the composition of products is designated as additive E952.
4.Sukrazit. Cheap and low calorie substitute. It is allowed for diabetics, but it is toxic because it contains fumaric acid.
If you decide to use these supplements, then you need to adhere to the daily rate and carefully read the sugar substitute composition. Artificial sweets are best avoided or carefully read the instructions before buying.
Advantages and disadvantages of each type
Artificial substitutesare considered synthetic and reduce the risk of allergies, much sweeter than sugar and hundreds of times cheaper than it, most species are not digested and have 0 calories. It must be remembered that they are contraindicated in pregnancy and some chronic diseases, as well as in early childhood. Have strict restrictions on daily use.
Natural sugar substituteis most often of plant origin, and therefore more harmless.The main disadvantages include the high calorie content of these products, and not every one of them is sweeter than sugar. There are also contraindications for health.
The use of substitutes for weight loss
As American studies show, women who changed sugar to "zero" sweeteners are more likely to be overweight than those who prefer to use traditional sweets. A sugar substitute in the diet does not help to lose those extra pounds, but only to harm health. The main reason for this is considered a psychological factor. Receiving fewer calories in the form of a substitute, a woman who already can not afford much of the usual, begins to allow what is not good for her waist. Using such products, she is fully gaining saved calories. The use of sugar leads to a rapid saturation of the body, which can not boast of any substitutes. Because of this, the brain gives a signal to the stomach, and losing weight starts to eat everything to restore the missing calories. The use of substitutes makes life sweet, but sad enough - it can further lead to depression.
You can lose weight without drugs, it’s enough just to reduce the amount of sugar. One teaspoon of this product contains only 20 calories. If nutrition is balanced, then 20-25 grams of sugar is not at all capable of spoiling a beautiful figure.
What is the best substitute for diabetes?
When sugar enters the body in the form of sucrose, it is broken down into fructose and glucose in the digestive tract, the latter provides 50% of the energy costs. It contributes to the maintenance of liver function and relieves it of toxins. But today, researchers are stating that it is necessary to begin to limit yourself in the use of this sweetness. In old age, a surplus of glucose can result in atherosclerosis and diabetes mellitus, and then such life components as organic food, diet food and sugar substitutes will become inevitable.
The absorption of glucose and fructose differs from each other. Fructose, which is a substitute, is very slowly absorbed, but its processing in the liver occurs quickly. It is necessary to understand that intestinal and kidney walls are also involved in this process, and this is already regulated by insulin. It is twice as sweet as sugar, but their caloric content is the same.Therefore, such a sugar substitute for diabetes has many advantages to use, since it is two times less than sugar, and it is safe.
Due to the fact that insulin is not involved in the processing of fructose, it can be allowed to diabetics, but only in limited doses, not more than 40 grams per day, since the coefficient of sweetness in her is 1.2-1.7.
The main properties of this substitute include its preservative ability. Jams and preserves using this component are very sweet, they do not distort the taste. Baking has a great, completely unspoiled taste, an airy structure is formed. Alcohol is broken down faster by using this component, and the likelihood of caries is also reduced. In diabetes, the first degree is recommended only in acceptable doses, and in the second degree should be used with restrictions and not systematically, but only in small quantities. If obesity is present, it is necessary to limit the supplement, rarely and in small doses.
Another natural sugar substitute is stevia, which is excellent in its properties for diabetics and for those who are obese.This product contains almost no calories and carbohydrates and is ideal for diet food. If a person constantly uses stevia, then his blood vessels will become stronger and blood sugar will drop. The product has a great effect on the work of the pancreas and liver, it is good for peptic ulcers, as it actively heals wounds, also has anti-inflammatory and antimicrobial action. Stevia is recommended to add to your diet in case of problem and acne skin, it will make it cleaner. This plant has a wide range of useful properties that not every sugar substitute can boast. Consumer reviews say that in the case of heat treatment, it does not change its qualities and is perfect for a diet. This product has a slight peculiar flavor. If you eat it in large quantities, you can feel a little bitterness. It can be purchased in syrup, 1/3 tsp. which replaces a spoonful of sugar, and tablets. This drug is recommended for any type of diabetes, as well as for the problem of obesity.
Sorbitol is the best sugar substitute for diabetes, since it does not affect its blood level at all and is completely absorbed without insulin.It is rather simply dissolved in water and recommended for heat treatment, and also used for preservation. His sweetness is slightly lower than that of sugar, and the caloric content remains almost the same. It is also important that this product has good choleretic properties. Sorbitol can be attributed to natural substitutes, in the "live" form it can be found in frozen berries and fruits. The main limitation of this product is the norm - not more than 30 grams per day. If you exceed it, then you can trigger an upset gastrointestinal tract, as well as nausea and vomiting. In order for the food in diabetes to be pleasant and tasty, it is recommended to add coriander, Jerusalem artichoke and orange to food, as they well soothe cravings for sweets. Try to start drinking green tea and use cinnamon, you will be pleasantly surprised by the result.
What to change sweeteners?
From the above, it is possible to understand whether a sugar substitute is harmful, therefore it is advisable to know several alternative options. At the moment, scientists have developed a new level of sweeteners:
1.Stevioside: it is obtained from stevia or honey grass, and in its qualities it is hundreds of times sweeter than its "associates."
2From citrus peel is made another kind that can perfectly replace sugar -citrosis. It is sweeter 2000 times and is safe enough for the body.
3. There are also sweeteners that are made on the basis of the natural protein - monelin. Today it is not widely available, as its production is very expensive.
If you are going to lose weight, then before use, be sure to consult with your nutritionist and discuss the options that are best for you. In addition, it is recommended to carefully read the labels with the composition of dietary products. If you see that they contain harmful substitutes, then the best thing is not to buy them, as they will not bring benefits, but only harm.