Are sweeteners dangerous?
Health enthusiasts know that a good starting point for being healthy is diet modification and usually the first way people start to do that is by reducing sweetness in their diet or, more specifically, sugar consumption. These days there are many alternatives to sugar including using various artificial sweeteners. So let’s find out more about them.
What are sweeteners and how do they differ from sugar?
Sugar is a carbohydrate that can be divided into two types: single molecule and double molecule. It is commonly found in vegetables, fruits, grains, and dairy products. Although sugar energizes the body, too much of it can have serious consequences. On the other hand, sweeteners are substances used to sweeten foods and beverages in place of sugar. Sweeteners are suitable for people who need to control their sugar level, especially diabetics and those controlling their weight. Because the main ingredient, aspartame, is many times sweeter than sugar, they’re usually used in small quantities
Sweeteners comprise three types.
- Sugar alcohols are sweeteners extracted from natural raw materials and chemically processed through hydrogenation that gives it a chemical structure similar to sugar alcohol. This type of sweetener still provides energy but at relatively low levels. The body absorbs it more slowly than sugar which helps prevent sudden high blood sugar, a dangerous condition for diabetics. Sugar alcohols are commonly used as ingredients in food products for those controlling their weight. Because this type of sugar does not cause tooth decay, it is commonly used in the production of candies, chewing gum, chocolate, and others. Examples of sugar alcohol sweeteners are:
• Sorbitol
• Xylitol
• Isomalt
• Mannitol
• Maltitol
• Erythritol - Artificial Sweeteners – There are many types of artificial sweeteners and each has its own limitations. This type of sweetener is hundreds of times sweeter than sugar. It is used in small quantities to make foods and beverages very low in energy. Examples of artificial sweeteners include:
• Aspartame (180-200 times sweeter than sugar)
• Saccharin (200-700 times sweeter than sugar)
• Sucralose (600 times sweeter than sugar)
• Stevioside, extracted from stevia (150-300 times sweeter than sugar) - Natural sweeteners generally have more calories than sugar, so be careful when consuming them. Examples of natural sweeteners include:
• Honey is a sweetener whose composition is closest to sugar. As a single sugar molecule, the body absorbs it quickly. However, be careful with it as it provides higher energy than sugar while having a lower glycemic index.
• Coconut sugar is a low glycemic index sweetener. As such, it doesn’t cause the blood sugar level to rise too quickly. Insulin levels rise slowly, making us feel full for longer.
• Maple syrup is a 100% natural sweetener that doesn’t require any chemical processing. It provides low energy but is three times sweeter than sugar cane.
• Flower pollen syrup is a sweetener extracted from aloe plants. It is sweeter and more energizing than sugar.
• Dates are popular sweeteners used as sugar substitutes in healthy desserts. Besides being sweet, dates are also good for our bodies as each date contains as much as 2 grams of fiber.
• Stevia is the most popular sweetener as it is 200 - 300 times sweeter than sugar but gives very little energy (almost 0 calories) with no fat or carbohydrates. As such, it is very suitable for diabetics and those who want to lose weight.
Can sweeteners do harm?
Although sweeteners have many health benefits that make them more beneficial to health than sugar, some sweeteners are many times sweeter than sugar and, even when diluted, provide higher energy. Some sweeteners also have limitations in their applications such as:
• Phenylketonuria patients should avoid taking aspartame as it contains phenylalanine, a chemical the body uses to transmit signals between nerve cells and the brain. Patients with phenylketonuria are deficient in the enzyme that breaks down phenylalanine, causing its accumulation in the body. Consequently, taking aspartame can increase phenylalanine levels in the body, leading to complications and damage to nerve cells in the brain. This, in turn, leads to symptoms such as seizures and emotional or behavioral problems. It can also cause delayed development in children.
• People allergic to sulfonamides should avoid taking saccharin, a type of artificial sugar converted from sulfonamides. If you have any allergic reaction after taking saccharin such as difficulty breathing, rash or diarrhea, stop taking it and see a doctor immediately.
So, if you want to use sweeteners, it’s good to clearly understand their properties and use them in the right amounts to sustain your good health. Krungthai-AXA life insurance customers can request preventive and nutritional counseling that focuses on preventive care and enhancing health conditions to sustain long and quality life. Specific health consultation services cover skin, hair and other areas. For more information, please visit www.krungthai-axa.co.th/th/WellnessConsultation
Resources
• King Chulalongkorn Memorial Hospital, the Thai Red Cross Society
https://chulalongkornhospital.go.th/kcmh/line/น้ำตาลและสารให้ความหวา/
• Pobpad website
https://www.pobpad.com/สารให้ความหวานแทนน้ำตา
https://www.pobpad.com/น้ำตาล-ภัยร้ายที่มาพร้อ
https://www.pobpad.com/น้ำตาลเทียม-ประโยชน์และ
https://bit.ly/3sgd8nK
• HealthPlatz
https://healthplatz.co/good-sweeteners/
• FoodMany
https://www.foodmany.com/sugar/
• Harvard Medical School
https://www.health.harvard.edu/newsletter_article/added-sweeteners