Lately, there has been a lot of talk around artificial sweeteners. Whether they are safe for consumption or pose negative effects on health.
What are artificial sweeteners?
Artificial sweeteners are synthetic sugar substitutes & are added to some foods and beverages to make them taste sweet. Artificial sweeteners are many times sweeter than sugar. Although not all sweeteners are non-caloric sweeteners, some sweeteners do contain calories.
Why are more food brands inclined to add artificial sweeteners in food
Since artificial sweeteners taste very similar to sugar, they can be extensively added to flavour food providing low to no calories & may benefit health conscious people looking for weight management & diabetics,
Which are the artificial sweeteners available in the market?
The most commonly used sweeteners are as follows:
- Aspartame- 200 times sweeter than sugar
- Saccharine- 200- 700 times sweeter than sugar
- Sucralose- 600 times sweeter than sugar
- Acesulfame potassium- 200 times sweeter than sugar
- Neotame- 7000-13,000 times sweeter than sugar
- Advantame- 20,000 times sweeter than sugar
- Fructooligosachharides- 0.8 times sweeter than sugar
- Erythritol- 30% less sweet than sugar
- Cyclamate- 50 times sweeter than sugar
Artificial sweeteners & their effect on health
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Blood cancer
Studies conducted in 1970’s linked the consumption of saccharine with bladder cancer & aspartame with leukaemia in rats. However later in the 2000’s FDA after reviewing numerous studies approved these sweeteners & claimed that they are safe for consumption & do not possess any health threat.
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Weight Management
Artificial sweeteners may contribute calories to your diet but fewer calories than regular sugar thus helping in weight management. However foods containing artificial sweeteners must be consumed in limited quantities as consuming large serves of beverages & desserts containing artificial sweeteners may lead to weight gain.
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Diabetes
Artificial sweeteners can be consumed by diabetics as they offer sweet taste without raising blood sugar levels.
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Gut health
Healthy gut micro biota is extremely important for health. A number of studies have proved that consumption of artificial sweeteners alters good bacteria in the gut & may disrupt the healthy environment in the gut.
Caution while consuming artificial sweeteners:
- It is important to check the ADI (Adequate Dietary Intake) for each sweetener you are consuming as over consumption may be harmful.
- Some artificial sweeteners like aspartame & sucralose are not suitable for heating & baking. Heating them can be toxic.
Who should not consume artificial sweeteners?
- Pregnant women
- Children
- People suffering from IBS(Inflammatory bowel conditions)
- People suffering from Phenylketonuria
Moderation is key
Artificial sweeteners and sugar substitutes can help with weight management & control sugar levels. But they aren't a magic bullet and should be used only in moderation.
Food marketed as sugar-free isn't calorie-free, so it can still cause weight gain. Keep in mind that processed foods, which often contain sugar substitutes, generally don't offer the same health benefits as whole foods, such as fruits and vegetables.
If you are unsure about using artificial sweeteners you may switch to using natural sweeteners that we will be covering in the next blog.
Disclaimer: It is advisable to speak to your physician or dietician before you start consuming artificial sweeteners.