Artificial sweeteners and sugar substitutes are a replacement for table sugar that gives the same flavors without calories.
Artificial sweeteners are found in a variety of food and beverages. From soft drinks to baked goods, artificial sugar or sugar substitutes are present in most modern foods.
Most sugar substitutes are sweeter than sugar while having much fewer calories than sugar. Thus, a smaller amount of the substitute is enough to provide the sweetness. Being low in calories, substitutes do not add to the weight gain contributed by sugar. Some studies also found that replacing your sugar with sugar substitutes can help manage diabetes.
What are artificial sweeteners?
Artificial sweeteners are synthetically made sugar substitutes. They can also be made by processing herbs or sugar or other chemical substances. Artificial sweeteners are a rage among fitness enthusiasts as they add no calories to the diet. They are also widely used in home cooking and baking.
FDA marks sugar substitutes as generally recognized as safe (GRAS) items. However, this does not mean artificial sweeteners are a healthy option. They do not possess any health advantages. In addition to that, consuming too many sweeteners, whether natural or artificial can lead to health issues, including tooth decay, weight gain, poor nutrition, diarrhea, and bad cholesterol.
Most common artificial sweeteners
Acesulfame K
It is a zero-calorie sugar substitute and is 200 times sweeter than sugar. This sweetener can be found in a variety of processed foods and drinks including baked products, desserts, and soft drinks.
One study published in 2017 evaluated the genotoxicity of Acesulfame K in a battery of in vitro and in vivo tests. The results of the study indicated that Acesulfame K did not cause genotoxic effects in any of the tests conducted.
Another study published in 2018 examined the effects of Acesulfame K on gut microbiota and metabolic profiles in rats. The study found that Acesulfame K consumption resulted in changes in gut microbiota composition and metabolic profiles, suggesting that further research is needed to understand the potential health effects of long-term consumption of Acesulfame K.
Saccharin
This is a low-calorie sugar substitute that’s 200 to 700 times sweeter than sugar. It is found in many processed foods and drinks including chewing gum, baked goods, and soft drinks.
Numerous studies have been conducted to investigate the safety and potential health effects of saccharin.
One study published in 2017 investigated the potential carcinogenicity of saccharin in rats. The study found that high doses of saccharin increased the incidence of bladder cancer in male rats, but not in female rats or mice. However, it is important to note that the way saccharin was administered in this study is not representative of typical human exposure to the sweetener.
Another study published in 2018 examined the effect of saccharin on glucose metabolism and gut microbiota in mice. The study found that saccharin consumption altered gut microbiota composition and impaired glucose metabolism in the mice. However, it is important to note that this study was conducted in mice and may not be directly applicable to humans.
Stevia
Stevia is a natural sweetener that is extracted from the leaves of the Stevia rebaudiana plant. A natural plant-based sugar substitute, stevia is 200 times sweeter than sugar. It has zero calories and is obtained from the stevia plant leaves. Stevia is often used as a substitute for sugar in baking.
One study published in 2017 evaluated the genotoxicity of stevia and its major components, stevioside and rebaudioside A, in a battery of in vitro and in vivo tests. The results of the study indicated that stevia and its major components did not cause genotoxic effects in any of the tests conducted.
Another study published in 2019 examined the effects of stevia consumption on glucose and lipid metabolism in humans with type 2 diabetes. The study found that stevia consumption led to improvements in glucose and lipid metabolism, suggesting that stevia may have potential health benefits for individuals with type 2 diabetes.
Sucralose
Sucralose is a no-calorie sugar substitute that’s 600 times sweeter than sugar. It is widely used in processed foods and drinks including juices, syrups, candy, desserts, and baked goods.
Many studies have been conducted to evaluate the safety and potential health effects of sucralose.
One study published in 2016 investigated the effects of long-term sucralose consumption on various metabolic and physiological parameters in rats. The study found that sucralose consumption did not have any adverse effects on body weight, blood glucose levels, insulin sensitivity, or other metabolic parameters in the rats.
Another study published in 2018 examined the impact of sucralose on gut microbiota in mice. The study found that sucralose consumption led to changes in gut microbiota composition and function, although the long-term health implications of these changes are not fully understood.
Effects of Artificial sweetener
It aids in weight loss
People who are looking to cut down their sugar intake because of the calories without having to compromise on their taste often opt for artificial sweeteners. Because artificial sweeteners are low in calories, they do not add to the weight gain burden.
Can be good for diabetics
Diabetics are often advised to steer clear of sugar as sugar can lead to a spike in their blood glucose levels. Unlike sugar, artificial sweeteners do not raise blood sugar levels.
Many studies found that artificial sweeteners do not affect blood sugar or insulin levels.
It can affect your appetite
A few studies have found that artificial sweeteners may lead to an increase in appetite which can indirectly promote weight gain. This might be because artificial sweeteners can leave you unsatiated making you feel hungry.
Some studies also suggest that sweeteners can cause cravings for sugary foods. However, these studies are yet in a very preliminary stage and more research is needed to confirm the effect of artificial sweeteners on the appetite.
Artificial sweeteners and gut health
Gut health is very important for our overall well-being. From our immunity to metabolic health, the gut plays an important role in protecting us. However, a recent study found that artificial sweeteners like saccharin can disrupt gut bacteria.
The participants consuming artificial sweeteners reported poor blood sugar control. However, more studies are needed to confirm this.
Artificial sweeteners and cancer
There were several claims that artificial sweeteners can increase the risk of cancer. However, there is no substantial evidence proving these claims. Several studies have found no link between artificial sweeteners and cancer.
It does not hamper your dental health
Artificial sweeteners do not harm your dental health. This is because, unlike sugar, they do not react with the bacteria in the mouth which results in tooth decay.
Safety and side effects
Artificial sweeteners are considered safe by FDA. Several studies have found that artificial sweeteners do not lead to health issues when consumed in moderation. But moderation is the key. However, artificial sweeteners or sugar substitutes are not for all. Individuals with metabolic disorders or chronic health concerns should consult their doctor before adding artificial sweeteners to their diet.
Ayurvedic doctor’s opinion
As an Ayurvedic practitioner, I strongly advise against the use of artificial sweeteners and instead recommend stevia as a natural and safe alternative. Stevia is extracted from the Stevia rebaudiana plant and has been used in traditional medicine for centuries. Various studies have shown that stevia is safe for human consumption and can provide potential health benefits.
One of the benefits of stevia is that it is a low-calorie sweetener, making it a great alternative for individuals who want to reduce their calorie intake. Stevia also has a minimal effect on blood glucose levels, making it an ideal option for people with diabetes or those who want to manage their blood sugar levels.
Moreover, stevia is versatile and can be used in various ways for cooking and baking. Its heat stability makes it suitable for recipes that require baking or cooking at high temperatures. Stevia can also sweeten drinks such as tea, coffee, and smoothies.
It’s essential to consume stevia in moderation and as part of a balanced diet. This way, individuals can satisfy their sweet tooth without compromising their health.
On the other hand, artificial sweeteners do not provide any nutritional benefits and are not ideal for consumption. However, if you’re a sugar lover and looking for a better alternative, you may opt for sugar substitutes or artificial sweeteners. But the best option is always to go completely sugar-free, as it not only delays aging but also promotes overall health.
Giving up sugar can also help you appreciate the authentic flavors of other ingredients in your diet. For instance, drinking black coffee or tea can help you enjoy the real taste of coffee or tea without any added sugar.
In conclusion, as an Ayurvedic doctor, I highly recommend using stevia as a natural and safe sweetener. It can provide potential health benefits and can be used in various ways for cooking and baking. Embracing a sugar-free lifestyle can promote overall health and help individuals appreciate the authentic flavors of their food and drinks.
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What about Jaggery as an alternative to artificial sweeteners?
Jaggery, also known as “Gur” in Hindi, is a natural sweetener made from sugarcane juice or palm sap. It is commonly used as a sweetener in many parts of India. In recent years, it has gained popularity as an alternative to artificial sweeteners due to its natural and unrefined properties.
Jaggery is rich in minerals and antioxidants that make it a healthier alternative to white sugar and artificial sweeteners. It contains iron, magnesium, potassium, and calcium, among other nutrients, which can help boost the immune system, aid digestion, and improve overall health.
One of the benefits of using jaggery as a sweetener is its low glycemic index (GI) compared to white sugar. The GI measures how quickly carbohydrates in food are converted into glucose and released into the bloodstream. Foods with a high GI can cause spikes in blood sugar levels, while those with a low GI are slower to digest and release glucose, resulting in a slower and more sustained energy release. Jaggery has a GI of around 50, while white sugar has a GI of around 65.
Another advantage of jaggery over artificial sweeteners is that it is a natural product that undergoes minimal processing. Artificial sweeteners, on the other hand, are chemically synthesized compounds that are often associated with health risks such as headaches, digestive issues, and weight gain. Jaggery, being a natural product, is free from such risks and has been used for centuries in traditional medicine for its health benefits.
However, it is important to note that jaggery is still a form of sugar and should be consumed in moderation. It contains around 60-70% sucrose, which can raise blood sugar levels if consumed in large quantities. Diabetics and those with insulin resistance should still exercise caution when consuming jaggery.
In conclusion, jaggery is a natural sweetener that can be a healthier alternative to artificial sweeteners and white sugar. Its low glycemic index, rich mineral content, and minimal processing make it a viable option for those looking to reduce their sugar intake. However, like any other sweetener, it should be consumed in moderation to maintain a balanced and healthy diet.