Is artificial sugar really useful or harmful the whole truth
Sweetener-artificial sweetener, or artificial sugar - was produced with the original purpose of helping people reduce their consumption of natural sugar and avoid the harmful effects of eating too much sugar. But does the local bring benefits
Artificial sugar, sweeteners, or artificial sweeteners
Whatever you want to call it, there is an undeniable fact that nowadays these sweeteners are receiving increased attention from consumers. followed by countless heated discussions about their real impact on health.
On the one hand, it is believed that they increase the risk of cancer and hurt blood sugar levels and intestinal health. But on the other hand, most health authorities consider it safe. and many people still take it to reduce sugar intake and lose weight.
Where is the truth This article will review and analyze the scientific evidence on the effects of artificial sweeteners on our health? All the studies mentioned in the article are published on the website of the National Center for Biotechnology Information (NCBI) - a prestigious official website of the US National Center.
1. What is a really artificial sugar
Artificial sweeteners, also known as sugar substitutes, are chemicals that are added to foods and drinks to sweeten them. Since they taste like conventional table sugar yet are hundreds of times sweeter, people frequently refer to them as powerful sweeteners.
And while some sweeteners contain calories. the amount needed to create the desired flavor is often so small that you hardly add any extra calories.
2. How artificial sugar works
Our tongue's exterior is coated in taste buds.. each of which has receptors that help to perceive different tastes. When we eat, food molecules come into contact with taste receptors, and if the two match, a signal is generated and sent to the brain that allows us to determine the taste of food. A sugar molecule, for example, matches a sweet taste receptor like a key and lock, allowing the brain to determine sweetness.
Artificial sweeteners
are structurally similar enough to sugar molecules that they can match the sweet taste receptor. But most of them differ from sugar in. such a way that cells can't break down for energy like natural sugars. They don't contain calories, yet they have a pleasant flavor.
There are only a few sweeteners that are regulated enough for the body to break down for energy. but since the amounts required are often very small. We nearly never consume extra calories.
3. What types of artificial sugars exist
To date, scientists have discovered many chemicals with a sweet taste, but only certain substances are used in the food industry. The following is a list of artificial sweeteners allowed for use in the United States and the European Union:
Aspartame: 200 times sweeter than sucrose (cane sugar). with the brands Nutrasweet, Equal, and Sugar Twin.Acesulfame potassium: 200 times sweeter than sucrose. suitable for cooking and baking, with the brands Sunny and Sweet One.Advantame: 20,000 times sweeter than sucrose, suitable for cooking and baking.Aspartame-acesulfame salt: 350 times sweeter than sucrose, under the trade name Twinsweet.Cyclamate: 50 times sweeter than sucrose, suitable for cooking and baking.
However,
the use of this substance has been banned in the United States since 1970. Neotame: 13,000 times sweeter than sucrose. suitable for cooking and baking, under the brand name Newtame.Neohesperidine Neohesperidine: 340 times sweeter than sucrose, suitable for cooking, baking, and mixing with sour foods.
This material is not licensed for use in the United States. Saccharin: 700 times sweeter than sucrose, with the brands sweeten Low, Sweet Twin, and Necta Sweet. Compared to sucrose, sucralose is 600 times sweeter. suitable for cooking, baking, and mixing with sour foods, under the trade name Splenda.Summary: Currently, many types of sweeteners have been discovered. but not all of them have been accepted for use worldwide. The most common of them are aspartame, sucralose, saccharin, neotame, and acesulfame potassium.
So you have a relatively complete understanding of the origin of artificial sweeteners.
4. The relationship between artificial sugar, weight, and cravings
Artificial sweeteners are a familiar option for people trying to lose weight. However, their effect on appetite and weight varies from study to study.
For appetite
Some people believe that sweeteners can increase appetite and promote weight gain. They suggest that these substances may not be able to block the necessary response in the brain to make you feel good after eating. Because they don't contain the same energy. as other common sweeteners, they still make us feel as hungry as when we haven't eaten.
In addition,
some scientists believe that if you want to fill your stomach. you will have to eat artificially sweetened foods in larger quantities than eating foods sweetened with regular sugar. It has been suggested that sweeteners can cause cravings for sugary foods.
While these theories seem plausible, recent research does not support the idea that artificial sweeteners increase hunger or increase calorie intake.
In fact, studies have documented that participants who used sweeteners reported that they felt less hungry and consumed fewer calories than eating foods containing sugar.
Artificial sweeteners can lower hunger, according to recent studies, in place of normal sugar.. and reduce calorie intake.
Influence on weight
Regarding weight control, several observational studies have shown a link between the consumption of artificial sweeteners and obesity. More precise research, however, has revealed that artificial sweeteners do in fact help people lose weight, fat, and waist circumference.
Studies also show that replacing regular soft drinks with sugar-free ones can lower the body mass index (BMI) by 1.3 to 1.7.
Moreover, the use of artificially sweetened foods instead of sugar can reduce the total daily calorie intake. Numerous studies lasting from 4 weeks to 40 months have shown that it can help reduce up to 1.3 kg of weight.
Artificially sweetened drinks easily become the choice of people who want to reduce their daily intake of sugar.
However,
these diet sodas will not help you lose weight at all if you compensate for them by eating more sweets. If diet sodas increase your sweet tooth.
Replacing regular sugary foods and drinks with artificially sweetened ones can help you lose a little weight.
5. artificial sugar relationship with diabetes
Diabetics may benefit from the use of artificial sweeteners. which gives them a feeling of satisfaction without increasing blood sugar. However, some research suggests that taking diet beverages might raise your chance of developing diabetes by 6 to 121%.
The results may seem contradictory, but it should be noted that all these studies are observational, which means that they cannot prove the cause-and-effect relationship that artificial sweeteners cause diabetes. He just concluded that people who are prone to type 2 diabetes are on a diet. and also drink soda.
On the other hand, several studies have shown that artificial sweeteners do not affect blood sugar levels or insulin levels in the blood.
far one small study has found a negative effect:
women. who drank an artificial sweetener before sugary drinks had 14% higher blood sugar levels and 20% higher insulin in the blood than those who drank filtered water before.
However, this can be partially explained by the fact that such people are not used to using artificial sweets. In addition, sweeteners can also work differently depending on age. and ethnic genetic characteristics of the user.
For example, research has shown that artificial sweeteners have a stronger effect on young Hispanics. The negative effects seen in the ladies listed above may be connected to this.
Although not completely consistent. current evidence supports the use of artificial sweeteners for diabetics. However, further studies are needed to assess their long-term effects on different populations.
Artificial sweeteners can assist diabetics in lowering their dietary sugar intake. But more study is required to comprehend how they affect certain groups.
6. Artificial artificial sugar and metabolic syndrome
Metabolic syndrome is a term used to refer to a group of health problems that include high blood pressure, high blood sugar, and abdominal obesity. and dyscholesterolemia. These conditions increase the risk of chronic diseases such as stroke, and heart disease. and Type II diabetes.
Some studies show that people who regularly consume diet sodas have a 36% higher risk of developing metabolic syndrome. However, better quality studies have shown that these drinks do not have any effect on health, or positively.
To look at this issue, a recent study was done. in which overweight or obese participants were divided into groups with different types of drinks, including regular soft drinks. diet soft drinks, water, and semi-skimmed milk.
After consuming the same beverage for six months,
the diet soft drink group had a significant difference compared to the regular soft drink group. They had 17-21% less weight, 24-31% less abdominal fat, 32% lower blood cholesterol, and 10-15% lower blood pressure. Filtered water has the same effect when compared with regular carbonated drinks.
Conclusion: artificial sweeteners are less likely to cause metabolic syndrome. Replacing sugary drinks with artificially sweetened drinks can reduce the risk of several health problems.
7. artificial sugar and intestinal health
Gut bacteria play an important role in the health of the whole body, and poor gut health is associated with a myriad of problems, including weight gain, and difficulty controlling blood sugar. diabetes, metabolic syndrome, a weakened immune system, and insufficient sleep.
The specific composition and activity of the gut microbiota varies from person to person and seems to be influenced by the type of food we eat, including artificial sweeteners.
According to one study, domestic saccharin is unbalanced in the intestinal flora of four out of seven participants who were not familiar with the substance. These four also suffered from poor blood sugar control which persisted for five days after taking the artificial sweetener.
Not stopping there,
when intestinal bacteria were introduced into laboratory mice, the mice also experienced difficulty controlling blood sugar. In contrast, mice received bacteria from people. who did not have adverse reactions to artificial sugars and showed no change in blood sugar control?
While the results are interesting, this is the first and so far the only study to prove these effects in humans. More research will be needed before we can draw firm conclusions about the relationship between artificial sweeteners and intestinal health.
Artificial sweeteners upset the balance of intestinal bacteria. which can increase the risk of disease. However, this has to be supported by more studies.
8. Artificial sugar and cancer risks
This issue has been controversial since the seventies of the last century. which was provoked by the results of animal studies that showed an increased risk of bladder cancer in mice fed very large amounts of food such as saccharin.
Fortunately, saccharin metabolism is different in rats and humans. Since then, more than 30 research on humans has established no connection between artificial sweeteners and a higher risk of cancer.
One study followed 9, 000 people for 13 years and analyzed the amount of sweetener they consumed. After calculations. The researchers were unable to establish a link between artificial sweeteners and the risk of developing many different forms of cancer.
A recent review analyzed studies published over the past 11 years and ultimately found no connection.
This result was also evaluated by the American and European authorities. who all agreed that artificial sweeteners.when used in reasonable quantities.
The only exception is cyclamate,
which was banned in the United States after a study of bladder cancer in the aforementioned mice. Although subsequent animal studies did not show any association with cancer, cyclamate was never re-licensed.
Conclusion: according to current scientific evidence, artificial sweeteners do not increase the risk of cancer in humans.
9. artificial sugar and oral health
Cavities arise when bacteria in the mouth ferment sugars to form acids that destroy tooth enamel. Artificial sweeteners, unlike sugar, do not interact with oral microorganisms.. therefore they do not form acids or cavities.
Additionally, studies demonstrate that sucralose promotes less tooth decay than sugar. That is why the US Food and Drug Administration (FDA) has allowed products containing sucralose to claim that they reduce tooth decay.
Additionally, all artificial sweeteners, according to the European Food Safety Authority (EFSA).when used as a sugar substitute, neutralize acids and help prevent tooth decay.
Summary: artificial sweeteners. reduces the risk of tooth decay when taken as a sugar replacement.
10. Aspartame is linked to headaches, depression, and epilepsy
At least in some individuals, some artificial sweeteners have been shown to induce unpleasant side effects like headaches, depression, and seizures.. with sensitive skin.
Although most studies have not found any association between aspartame and headaches. two studies have indicated that some people are more sensitive than others.
The same applies to symptoms of depression caused by aspartame. For example, people suffering from depressive disorders, mania, and bipolar disorder ... may be more likely to develop depressive symptoms when taking aspartame.
Lastly, using artificial sweeteners does not make people more susceptible to developing epilepsy. However, one study reported increased brain activity in children with the absence of epilepsy.
Artificial sweeteners do not cause headaches or depression. or seizures in most people. However, a few people may be more sensitive to these symptoms.
11. Safety and side effects
The majority of the time, artificial sweeteners are regarded as safe for intake. They are carefully tested and controlled by American and international agencies. must make sure they won't cause harm when put inside the body.
However, some special people need to avoid using sweeteners. For instance, aspartame comprises the amino acid phenylalanine. which patients with the uncommon metabolic disease phenylketonuria cannot metabolize (phenylketonuria). These people should therefore avoid taking aspartame.
Additionally, some people have allergies to a class of chemicals known as sulfonamides which include saccharin.s. In these people, saccharin can cause shortness of breath, and skin rash. or diarrhea.
Artificial sweeteners are generally safe but should be avoided in people with PKU and those who are allergic to sulfonamides.
Summary
According to the available scientific evidence, artificial sugars pose very few health risks, and they also have benefits in weight loss, blood sugar control, and oral health. These substances are especially useful if they are used to reduce the amount of sugar added to daily food.
The risk of negative side effects, however, may differ from person to person. Following the use of artificial sweeteners, some individuals may feel uncomfortable or have undesirable consequences. although they are safe and harmless for most people.
After all, science is always changing and finding new discoveries in old subjects. We'll have to wait and see how history will decide the truth about artificial sugar. Will they be heroes or criminals for the sake of Health Time will answer!