Sweeteners: An ally in weight control

Make sure you read the declarations carefully, because calories are still being counted.

Lovers of coffee and sweets have a constant dilemma – whether to drink coffee with sugar or sweetener? And do you make a cake with plain sugar or stevia?

Believe it or not, nutritionists and weight loss enthusiasts regularly engage in discussions of this and similar types. Although the situation in the cafeteria does not seem very risky, the choice between a regular or diet carbonated drink quickly becomes self-evident.

Ordinary sugar is supposed to be more complete because it is not made in the laboratory, but with so many health issues related to sugar consumption, it is no wonder that some people are afraid of it.

On the other hand, it is assumed that a low-calorie sweetener cheats the brain and affects the same metabolic reactions as sugar and does not contain calories.

So what is a better option then?

Natural sugar: What does it mean?

Natural sugar means much more than traditional table sugar – there is sugar in raw varieties, coconut sugar, agave sugar, honey and often criticized high-fructose corn sugar. https://www.medicalnewstoday.com/articles/323047 https://en.wikipedia.org/wiki/Agave_syrup

Honey and molasses are often chosen instead of table sugar because of their natural properties, but they have exactly the same glycemic index as sugar, says gastroenterologist and obesity specialist Dr. Nitin Kumar from the Institute of Bariatric Endoscopy.https://en.wikipedia.org/wiki/Molasses

Agave nectar is sometimes boasted as a healthier alternative because it has a lower glycemic index – which basically means that it increases blood sugar levels more slowly – but it is still very refined and processed – says Dr. Kumar. It also has a high fructose content, which means that it has similar properties as high-fructose corn sugar; both convert sugar into fat more easily than table sugar.

Low Calorie Sweeteners: You need to know the difference between them

Things are a little more complex with low-calorie sweeteners, mainly because there are so many different types that the U.S. Food and Drug Administration approves.

Aspartame is the most common ingredient you will find in processed sugar-free foods, such as diet sodas. It is also sold in bags under brands and is 200 times sweeter than sugar.

Dr. Kumar says that, unlike other sweeteners, which usually only pass through the body, aspartame is metabolized into compounds found in natural foods. It is considered safe, except for people with phenylketonuria, a genetic disease.

Sucralose easily passes through the body and does not increase the percentage of fat.

It is also 600 times sweeter than sugar, so it is used in very small quantities.

Recent research says it could even slow the growth of cancer cells.

Stevia, which is about 300 times sweeter than sugar, is being promoted as the latest, healthiest low-calorie sweetener because it comes from the stevia plant. https://en.wikipedia.org/wiki/Stevia

If it comes from a plant, then it must be good! It contains zero calories and Dr. Kumar says it can lead to lower postprandial glucose and insulin levels than sugar.

Regarding the long-term health effects of using low-calorie sweeteners, the Food and Drug Administration recognizes some low-calorie sweeteners (saccharin, aspartame, sucralose, stevia extract) as “generally accepted as safe” – explains Dr. Kumar.

Because they usually pass through the body without digestion (except for aspartame) and because they have been extensively studied in laboratories, they are accepted as safe for long-term use (except for aspartame for people with phenylketonuria).

One thing is that they are safe, but most people turn to low-calorie sweeteners to reduce calorie consumption.

So what’s better then?

Conventional wisdom still holds true; moderation is crucial for both low-calorie sweeteners and natural sugars.

For someone who wants to lose weight, low-calorie sweeteners are probably the best choice.

Table sugar and modified sugars can be less safe than sweeteners if you consider that they increase calorie intake and raise blood sugar levels – says Dr. Kumar.

“For someone trying to control their blood sugar and / or lose weight, sweeteners can play the role of a sugar substitute.”

  • Recent medical studies show that low-calorie sweeteners are safe, but table sugar has centuries of data on chemical safety – adds Dr. Kumar.

“We have a lot of data on long-term safety for table sugar, but it should be used sparingly.”

Depending on how things are, you can also use table sugar in coffee.

One bag of white sugar has 15 calories, and if the rest of your diet is without a lot of added sugar, there should be no problem (note: the US Department of Agriculture recommends no more than 25g of added sugar per day; one bag has about 4g).

Make sure you read the declarations carefully, because calories are still being counted.

Source https://www.telegraf.rs/zivot-i-stil/zdravlje/3408002-zdravi-zasladjivaci-u-ishrani-telesna-tezina

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