5 Harmful Sugar Substitutes
We all know the harmful effect that
excessive sugar consumption has on our weight and our overall health,
and therefore many of us try to avoid it as much as possible. However,
we still want sweet-tasting foods and drinks, and this has led to the
invention and development of various artificial substitutes that mimic
the effects of sugar.
However, while artificial sweeteners have
attracted quite a few fans, research has shown that their effects may be
very far from positive. Meet the 5 best known artificial sweeteners,
some of which we add to our food ourselves and some of them we meet on
labels, which can endanger your health and cause much more harm than
good ...
1. Acesulfame K
This ingredient, marked on food labels as E950, is especially sweet and
does not break down when heated or baked. Thanks to these two
characteristics, many companies use it in baked goods, soft drinks and
soda, jellies, chewing gum, and various dairy desserts, as well as
hygiene products such as toothpaste and mouthwash. However, this sweet
substitute contains methylene chloride, which at high concentrations is
considered to be carcinogenic. Long-term exposure to it can cause
headaches, depression, and nausea, and in some cases can also impair
thyroid function.
2. Aspartame
This artificial sweetener is 180 times as sweet as standard sugar, made
up of two amino acids and is used in the paint industry as a solvent. In
recent years, this sweetener has become particularly popular, so if you
consume diet drinks, cereal or sugarless chewing gum, you’ve likely
come across it under the E951 label. Although this substitute is labeled
safe for use by the Food and Drug Administration, it is one of the most
controversial substitutes and is associated with a variety of side
effects and medical problems.
Several animal studies have found that aspartame can cause cancer, and
other studies have linked it to an increased risk of brain tumors. Other
claims examined in the studies touched on questions about the effects
of Aspartame on mental state and headaches, and some found that there
was an increased risk of worsening the existing situation in those who
had suffered from depression and migraines in the past.
3. Saccharin
Saccharin, approved by the US Food and Drug Administration in 1970, is
used by many people as a sweetener for tea or coffee, and food companies
add it to jams, candies, sauces, and pastries. However, back in 1977, a
study was published in which rats who had consumed a large amount of
saccharin had an increased incidence of bladder cancer - leading to a
warning on products containing the supplement.
Since then, many trials and studies have been conducted to examine the
association between saccharin and cancer, and because the findings were
inconclusive, the Food and Drug Administration ordered the warning to be
removed. However, doctors are still divided on the question of the
safety of the supplement to use in general, and by pregnant women in
particular, as sucrose passes the placenta and may remain in the body of
the fetus.
4. High-fructose corn syrup
The source of this elusive artificial supplement, which you may not have
noticed in the ingredients of the food you buy, is the sweet and sticky
agave plant syrup, which is considered a natural and healthy
alternative to sugar because of its low glycemic value. The reaction of
the commercial companies to the popularity of agave syrup, which
contains fructose, was to take the fructose (fruit sugar) and combine it
with harmful corn syrup. The result is many sweet foods such as ice
creams, yogurts, and various snacks, which contain excessive amounts of
sugar that can be harmful to your health.
When large amounts of fructose reach the liver, it's quickly converted
into triglycerides, fatty components linked to a variety of problems,
such as cardiovascular disease and even obesity.
5. Sucralose
This sweetener is twice as sweet as saccharin and three times as sweet
as Aspartame, and commercial companies use it mainly in pastries or
products that require a long shelf life. Sucralose is often marked as
E955. While this is an ingredient approved for use by the FDA, various
studies suggest that it may negatively affect our body, but its
long-term health effects are not clear.
A small-scale study of obese people that did not consume artificial
sweeteners in the past found that their blood sugar levels were
increased by 14% and insulin levels increased by 20%. Another study
found that adding sucralose to a mouse’s diet had negative effects on
the intestinal microbial environment.
Other researchers have advised against the use of sucralose in cooking
and baking because they found that at high temperatures, substances that
could damage intestinal health were released. Hence, although no
conclusive evidence of damage to humans has been found due to the use of
sucralose, it is recommended to reduce use as much as possible and to
avoid cooking and baking with it altogether.
In conclusion:
Many of us assume that as long as we don’t use artificial sweeteners in
large quantities, there is nothing to worry about. In the case of
saccharin, for example, the recommendation is to consume no more than 18
tablets per day for an adult weighing about 70 kilograms - a quantity
that is, of course, far from most of our daily consumption.
However, it is important to know that many drinks and foods combine a
number of artificial sweeteners to eliminate their aftertaste and
contribute to the shelf life of different products, so we actually
consume a much greater amount of sweeteners than we might think.
The most recommended solution is to reduce the amount of artificial
sweeteners we consume as much as possible, carefully read the labels of
processed food we buy, and to know the healthy and natural sugar
substitutes found in almost every kitchen that is suitable for cooking,
baking and adding flavor to our favorite foods.