A spoonful of tar in a barrel of honey: what are the dangers of sweeteners?

Sugar itself is considered quite harmful, and many people try to exclude it from the diet. That is why some products, including those considered to be PP, do not contain sugar, but various sugar substitutes. What they are, why they are needed and whether they are really useful, we understand together with nutritionist Anna Glumova.

Why give up sugar?

The most common reasons:

• desire to reduce weight and for this purpose to reduce calories and the amount of simple carbohydrates;
• endocrinologist’s indications (e.g. insulin resistance diseases);
• an elimination diet (most often for allergic reactions).

The goals may be different and will determine which sweetener is right for you. It is recommended to consult a doctor first, as in some cases it is not necessary to give up sugar. Provided that you use the most common white sugar (not coconut, brown or any other sugar) and in small quantities.

What are the different types of sugar substitutes and how do they differ?

Erythritol, according to the expert, is the healthiest and most convenient alternative to sugar. It is of natural plant origin, and the manufacturing technology is quite clean (non-toxic). Moreover, it is almost as sweet as sugar (70% of the sweetness of sugar), has no extraneous flavors and is heat stable – suitable for cooking. Erythritol has 0 kcal and 0 g of carbohydrates. But it is not recommended for people with irritable bowel syndrome and with excessive bacterial growth.

Stevia takes the second place in terms of usefulness. It is also a natural sweetener made from the plant. It is sweeter than sugar, meaning less of it will be needed. In the composition of stevia is also 0 kcal and 0 g of carbohydrates. From the minuses: it has a specific flavor and “chills” like menthol. This sugar substitute is contraindicated for people with thyroid diseases, as regular use in large amounts can affect the hormonal background.

Fructose is not really a sweetener. Although its glycemic index is lower than that of sugar (30 vs. 70), but once in the liver, it has a very high load on the body and as a result leads to obesity.

Maltodextrin is not recommended by the expert. Although it has a natural origin, its glycemic index is twice as high as that of sugar. It is also cheaper than sugar, so it is ubiquitously used in food production. It is not recommended for overweight people, as well as those with diabetes, insulin resistance and high blood sugar levels.

How can sugar substitutes be dangerous?

The expert believes that synthetic (non-natural) sweeteners are unambiguously harmful. They disrupt intestinal microflora, acid balance of the blood and provoke inflammation. They include aspartame (sucralose), xylitol, sorbitol. If you see these sweeteners in the composition of products, know that instead of the desired benefit, most likely, you will only cause harm to the body.

Various types of syrups (date syrup, topinambour syrup) and honey many people mistakenly use instead of sugar, arguing that this refusal of it. But you should not count on their dietary properties. They will not be a full-fledged substitute for sugar and often have even higher glycemic index: they raise insulin and contribute to weight gain, as they are caloric and contain a lot of carbohydrates.