Artificial sweeteners as a sugar substitute: Are they safe?
Introduction
If you're trying to reduce the sugar and calories in your diet, you may be turning to artificial sweeteners or other sugar substitutes. You aren't alone. When you think of satisfying your sweet tooth, your mind likely jumps to processed foods like ice cream, candy, or cookies. While these foods taste great, too much high sugar dessert in your diet can lead to fatigue, acne, and worse.
Artificial sweeteners and other sugar substitutes are found in a variety of food and beverages marketed as "sugar-free" or "diet," including soft drinks and baked goods. Just what are all these sweeteners? And what's their role in your diet?
Artificial sweeteners and other sugar substitutes are found in a variety of food and beverages marketed as "sugar-free" or "diet," including soft drinks and baked goods. Just what are all these sweeteners? And what's their role in your diet?
Understanding artificial sweeteners and other sugar substitutes
>> Some manufacturers call their sweeteners "natural" even though they're processed or refined. And some artificial sweeteners are derived from naturally occurring substances — sucralose comes from sugar.
>> Artificial sweeteners are also known as intense sweeteners because they are 200 times sweeter than sugar.
>>Artificial sweeteners can be attractive alternatives to sugar because they add virtually no calories to your diet. Also, you need only a fraction of artificial sweetener compared with the amount of sugar you would normally use for sweetness.
>> Artificial sweeteners are also known as intense sweeteners because they are 200 times sweeter than sugar.
>>Artificial sweeteners can be attractive alternatives to sugar because they add virtually no calories to your diet. Also, you need only a fraction of artificial sweetener compared with the amount of sugar you would normally use for sweetness.
Additional possible benefits of using sugar substitutes:
• Weight control. These sweeteners have virtually no calories, although their effectiveness for long-term weight loss isn't clear.
• Prediabetes and diabetes prevention and management. Sugar substitutes generally don't raise blood glucose levels.
The growing diabetes and obesity epidemic has increased awareness of using added sugars in foods. The most recent edition of the Dietary Guidelines for Americans recommends that added sugars should be kept to less than 10% of the calories consumed, which turns out to be roughly 270 calories per day.
• Prediabetes and diabetes prevention and management. Sugar substitutes generally don't raise blood glucose levels.
The growing diabetes and obesity epidemic has increased awareness of using added sugars in foods. The most recent edition of the Dietary Guidelines for Americans recommends that added sugars should be kept to less than 10% of the calories consumed, which turns out to be roughly 270 calories per day.
Moderation is key
Artificial sweeteners and sugar substitutes can help with weight management. But they aren't a magic bullet and should be used only in moderation. Food marketed as sugar-free food 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.
Some Guidelines for Safe Artificial Sweetener Use
>> Mix it up. You can lower any potential risks by not heavily using any one artificial sweetener.
>> Don't overdo it. Read labels to find out if your yogurt, juices, flavoured bottled puddings, or other foods contain unexpected artificial sweeteners.
>> Sugar is not evil. As long as sugar is not replacing healthier foods in your meal plan and it's not part of a weight problem, sugar in moderation is not unhealthy. One teaspoon of sugar has 16 calories, so one or two teaspoons in your tea or coffee is unlikely to cause any health problems. Even people with diabetes can use sugar if they budget it into their meal plan.
Some Guidelines for Safe Artificial Sweetener Use
>> Mix it up. You can lower any potential risks by not heavily using any one artificial sweetener.
>> Don't overdo it. Read labels to find out if your yogurt, juices, flavoured bottled puddings, or other foods contain unexpected artificial sweeteners.
>> Sugar is not evil. As long as sugar is not replacing healthier foods in your meal plan and it's not part of a weight problem, sugar in moderation is not unhealthy. One teaspoon of sugar has 16 calories, so one or two teaspoons in your tea or coffee is unlikely to cause any health problems. Even people with diabetes can use sugar if they budget it into their meal plan.
Conclusion
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