Good Lifestyle

There are a lot of skepticism surroundingAlternative sweeteners Once several studies have shown that sugar substitutes can cause a series of health problems. But health experts say they are cautious to use in moderation - and even useful for those who need to regulate their blood sugar levels.

Currently, eight alternative sweeteners are approved by the FDA, most often included sucralosis, saccharin and aspartame. Alternative and artificial sweeteners are the two terms used to describe sugar substitutes, according toKeri Gans, Ms, rd, cdn and splenda nutrition consultant. These types of sweeteners are often low in calories or contain no calorie at all, while traditional sweeteners such as honey and table sugar are caloric.

AsTOBER AMIDOR Ms., Rd, CDN, Fand, the award-winning nutrition expert and the author of "The best recipe book with 3 ingredients, "previously saidEat this, not that! that alternative and artificial sweeteners can be between200 and 700 times sweeter than sugar.This means that you really only need to use a small amount of sugar substitute to reach that sweet taste. In addition, they can be a healthier alternative to real sugar - especially if you want softness regularly. (In touch:The 7 healthiest foods to eat right now)

"Added sugars, which can be found in sweet teas and flavored yogurts, constitute a form of carbohydrates that contributes empty calories and can cause an increase in blood sugar," says Gans.

When a food or beverage will have "empty calories", that means ithas no nutritional value. As a result, these foods do not provide the body benefits for health. Calories are still converted to glucose in the body, which then provides energy from the cells. But too much glucose can lead to increased blood sugar, which can lead to a variety of health problems.

"The body does not recognize sucralosis as sugar or carbohydrate, for example, so that the small amount of absorbed alternative sweetener is not decomposed for the energy in the body, the fact that table sugar is", declares "Gans.

Below, the Gans proceed five common misconceptions on sugar substitutes.

Alternative sweeteners cause ...

Recent studies indicate that food and sweet beverages with alternative sweeteners can cause a decrease in sugar desires, according to gans.

"In turn, it can help people manage their weight, reduce calorie consumption from added sugars and handle blood sugar levels," she says.

"Collective scientific evidence strongly supports sucralosis is safe for everyone and does not cause cancer," says Gans. "In addition, in 2019, the International Cancer Research Agency (IARC) shared that sucralose safety tests showed no prejudice when searching for consumption levels well above what Most people eaten or drink. "

While the research highlighted a possible link between aspartame and cancer, both the administration of food and medicine (FDA) and the European Food Safety Authority (EFSA) concluded that studieshave not established a clear connection. Once again, just add a very small amount of artificial sweetener in products to get this sweet flavor.

The acceptable daily admission of Aspartame's EFSA (Adi) is 40 milligrams / kilograms / day, which means a person weighing 60 kilograms (132 pounds))should drink 12 dietary soda cans every day reach the maximum limit.

For people who have prediabels or risk developing type 2 diabetes, non-nutritive sweeteners (which are significant that are low caloric or do not contain calories) can be the best way to safely satisfy that the sweet solution Without causing peak blood glucose.

And these sweeteners are excellent alternatives to sugar for some, according to theAmerican Association of Diabetes. "The potential reduction of calories and carbohydrates could result in a better long-term blood sugar, a long-term weight and / or cardiometabolic health," he says.

People with type 2 diabetes must monitor the amount of sugar they take every day to maintain their blood glucose level. Sugar substitutes appear to have no effect on blood glucose - even when consumed in large quantities.

Arecent study Leaded by Ohio State University Wexner Medical Center and the Ohio State University College revealed that Saccharin, which is located in Sweet 'N weak, had no impact on blood glucose levels (sugar) or cause any change ofmicrobiose gut. (It is important to note that participants in this study consumedDouble the amount of average consumption of saccharine.)

The effects that sugar substitutes had on the intestinal microbiota were a little inconclusive, according to the results of a 2019 study published in the journalAdvances in nutrition.

"The effects of the sweeteners on intestinal microbiota have not been completely elucidated," wrote the authors of the study, noting that saccharin and sucralose were associated with a change in intestinal microbiota in animals and humans. "However, more human studies are needed to clarify these preliminary observations," she added.

A change in intestinal microbiota is more likely due to changes in food choices more than the use of alternative sweeteners, report.

In short, the best answer can be limited your consumption of alternative sweeteners, just as you would sugar.

For more tips on how to cut on sweet stuff, be sure to read10 easy ways to eat less sugar a celebrity nutritionist.