Busting The Myths Around Side Effects Of Sugar-Free
Synthetic sugars have been marked acceptable for human consumption and found to be 'safe' for use by regulatory agencies around the world. There is a growing recognition that 'safe' and 'healthy' are not the same things. While safety takes into account disease (e.g., causative in cancer) and injury (e.g., toxicity), healthy denotes a continued state of optimal biological functions (e.g., lack of insulin resistance). It is critical to prioritize healthy choices of sweetening options over "safe."
Artificial sweeteners
These are derived from plant chemicals and are also known as the non-nutritive, high-intensity sweetners and non-caloric or low-calorie sweeteners (LCS). Six artificial sweeteners have been approved by India's Food Safety and Standards Authority (FSSAI).
Due to their low or negative caloric value, ability to not increase blood glucose levels (as table sugar does), and inability to promote tooth decay, they have been heavily publicized in the market as excellent "sugar substitutes." These apparent benefits have led to a significant increase in the use of these sweeteners and their extensive and exclusive use in the eating plan by replacing sugar entirely.
Researchers have linked excessive utilization of non-nutritive sweeteners (NNS) to a higher risk of bladder cancer. They have also been accompanied by warnings for use in high-risk populations such as pregnant and nursing women, diabetics, migraine and epilepsy patients, and children.
Modified sweeteners
These sugars are produced by transforming starch with enzymes and are commonly used to prepare processed foods. The most common modified sugars are golden syrup, caramel, high fructose corn syrup, refined syrup, and inverted sugar.
HFCS (high fructose corn syrup) is the most detrimental and harmful to your health of all sweeteners. Breakfast cereals, bread, beverages, sauces, salad, spreads, dressings, snack foods, canned fruits, desserts, fish, and meat products all contain HFCS. HFCS-rich foods have been shown to cause inflammation, which is a risk factor for a variety of problems, including obesity, diabetes, cancer, and cardiovascular disease.
Sugar alcohols
This is the most discussed category. Sugar alcohols are a cross of a sugar molecule and an alcohol molecule. They are, however, neither alcohol nor sugar. They have been consumed by humans for thousands of years and can be found in fruits such as pears, cantaloupe, and grapes, as well as mushrooms and fermented foods (wine, soy sauce, and cheese). The most prevalent sugar alcohols on the market are as follows:
1. Sorbitol
2. Xylitol
3. Mannitol
4. Erythritol
5. Lactitol
6. Isomalt
7. Hydrogenated starch hydrolysates (HSH)
8. Maltitol
Sugar alcohols are thought to be good sugar substitutes for diabetics. Their caloric content is typically half that of sugar we commonly use. Polyols, as they are also known, are primarily used to add flavor sugar-free candies, chewing gums, cookies, etc.
However, they can cause bloating, diarrhea, and a gassy situation in some people. Because sugar alcohols are inefficiently consumed in the small intestines, they ferment, causing constipation and gastrointestinal distress. Excessive ingestion has a laxative effect, causing abdominal discomfort.
In our opinion
There appears to be no benefit to incorporating artificial sweeteners, particularly those in the first two categories, into your diet. The risks exceed the benefits. Sugar alcohols are considered to be relatively safe, except they can cause gastrointestinal discomfort in some people, so use caution.
If you need to satisfy a sweet tooth, we recommend using natural ingredients such as honey, raisins, and dates in moderation.
About the Author -
Mugdha Pradhan, Functional Nutritionist and, CEO and Founder of iThrive.
