A sweetener is a sweet-tasting substance that does not contain glucose, fructose, or other simple carbohydrate molecules. Since sweeteners do not contain carbohydrates, they have little or no effect on blood glucose levels and do not require the body to produce insulin.
However, considering sweeteners as a weight loss tool and a safe replacement for sweets is a mistake, as their usage could lead to overeating in the long run. Which sweetener is more suitable for proper nutrition, and which one is better for diabetes?
Sweetener – what is it?
Sweeteners are substances and chemical compounds that have a sweet taste, but do not contain simple carbohydrates. It is important not to confuse them with sweeteners – substances designed to replace sugar, but with comparable calories (for example, honey and agave syrup).
Researchers discovered the first sweetener, saccharin, in 1879. However, in the 1970s, studies appeared that it could be a potential carcinogen. Researchers discovered the second sweetener, aspartame, which is considered safe when used in adequate amounts.
At the same time, we note that the key danger of sweeteners from the point of view of the effect on the body is not at all a possible carcinogenic effect, but the effect on brain function. In particular, the brain receives signals about the intake of sweets, which can provoke cravings for fast carbohydrates – and overeating.
Benefits and harms in PP
Many people often consider sweeteners a part of a healthy diet and view them as the best way to reduce calories by limiting carbohydrate intake. For example, instead of the usual sugary sodas, people who want to lose weight choose the light version, which results in a reduction in calories.
This point of view is erroneous – giving up pure sugar, a person does not stop loving sweet at all². According to studies, when choosing a drink with a sweetener, people tend to be less critical of the composition of the BJU of other foods they consume.
The Best and Worst Sweeteners
Often the price of a sweetener is directly related to its useful and harmful qualities. Aspartame, saccharin, and cyclamate are the cheapest and most completely chemical substances – and studies show that their consumption in large quantities can provoke cancer.
Sugar substitutes obtained from alcohols (sorbitol, xylitol) can cause gas formation and negatively affect the functioning of the intestine, inhibiting its microflora. But, again, they are completely safe when consumed in small amounts.
More expensive sweeteners such as stevia and sucralose are natural and theoretically healthier alternatives for diabetes. On the other hand, while agave syrup is suitable for proper nutrition, diabetics should avoid using it due to its impact on blood glucose levels.
Rating of safe sweeteners:
- stevia
- Agave syrup
- Sucralose
- Erytrol
Saccharin addiction
Saccharin is the first ever chemical sugar substitute. Even though studies in the 1970s showed that it could cause cancer in mice, human studies have not confirmed this. The key problem with saccharin is that it makes the brain think the body is consuming sugar – which can activate the mechanisms that cause diabetes and obesity.
In one study, mice were first fed alternately saccharin and cocaine, then asked to choose one of the two substances. Paradoxically, 94% of animals opted not for a drug at all, but for a synthetic sweet substance. Although the mechanism of the solution is not completely clear, this emphasizes the need for cautious consideration of chemical sweeteners.
Is aspartame harmful?
In the 1980s, aspartame emerged as a “healthier” alternative to saccharin, and the food industry widely employs it as the most common sweetener today. Note that people suffering from a rare genetic disease called phenylketonuria should avoid it – the product packaging should clearly state the presence of aspartame.
While the scientific community considers aspartame a well-researched and safe supplement when consumed in adequate amounts (no more than 90 servings per day), critics believe that aspartame can disrupt brain chemistry, promote depression, and affect cognitive decline.
What is the safest sweetener?
The safest natural sweeteners are honey and agave syrup – however, they contain a comparable amount of calories to sugar. Agave syrup has a low glycemic index and is suitable for diabetics, and inulin, which is part of it, is good for the functioning of the intestines and liver. Chicory contains a similar substance.
The best low-calorie natural sweeteners are stevia, sucralose, and erythrol (melon sugar). However, erythritol can only be considered “natural” conditionally, as its production mechanics are purely chemical. The key con is that it can cause gas and stomach problems when consumed in large amounts (however, to a lesser extent than sorbitol and xylitol).
Sucralose
Chemical reactions are used to create sucralose from regular sugar. The body cannot digest sucralose, so it is excreted unchanged without causing an increase in blood glucose levels. However, sucralose can affect the gastrointestinal flora and can also cause bloating.
Sucralose has the advantage of high thermal stability, allowing it to be used for cooking and baking, unlike stevia which alters its taste at high temperatures.
Stevia
The Brazilian stevia plant extract is the most popular natural sweetener. Its sweet taste is due to the presence of glycosides in the composition – these substances are 300 times sweeter than sugar, but do not contain calories and have a zero glycemic index. It is also important that glycosides are able to provide therapeutic properties against diabetes mellitus, hypertension and obesity.
Studies show that due to its high content of phenolic compounds, stevia acts as an effective antioxidant and anti-cancer agent. The only known disadvantage of this sweetener is a specific bitter aftertaste, as well as the high price of stevia, many times higher than the cost of chemical sweeteners.
Agave syrup
Agave syrup originates from a tropical tree native to Mexico, and it serves as a natural sweetener. Its key difference from other sweeteners is that it contains a comparable amount of calories and carbohydrates to regular sugar – however, the structure of these carbohydrates is different.
Unlike sugar, fructose in agave syrup has a low glycemic index. In reality, diabetics can use small quantities of agave syrup. However, it’s essential to realize that this syrup contains calories that the body will eventually absorb.
Although the use of sweeteners is an alternative to sugar for diabetics, sweeteners are not always suitable for people trying to cut calories and lose weight. Saccharin can cause significant metabolic disruptions, and agave syrup, with a calorie content comparable to honey, is unsuitable for dietary nutrition.