Sweeteners or sugar substitutes are commonly used in diet drinks, desserts, chewing gums and many more products. What makes them useful is the fact that they are usually much sweeter than sugar while containing zero or really low amount of calories. Many of them are plant-derived, but the most common ones are artificial (sucralose or aspartame). Considering this fact people often wonder – are they healthy? Is drinking coke zero bad for my health? Can sweeteners help me lose weight? I’ll try to dispel doubts with this article.
To answer these questions we need to comprehend some facts about sugar substitutes. Because of the facts that they are much sweeter than sucrose (sugar) we can use very small amount of them. Most of artificial sweeteners (also called intense sweeteners) are hundreds times more sweet than sugar. For example aspartame is about 180 times sweeter, sucralose is 660 times sweeter. This fact doesn’t only apply to artificial sweeteners, stevia is about 250 times sweeter than sugar. These sweeteners that I mentioned above are all non-nutritive – it means they are not completely absorbed by your digestive system, they don’t any calories.
https://cdn.mos.cms.futurecdn.net/Vm4Rzpnozmcoh23CXxtDxT-970-80.jpg.webpWe already know that we don’t need to use big amount of sugar substitutes, to make product sweeter. Now let’s review some concerns about the effect of sweeteners on our health. We often hear the myth that drinking diet sodas can cause cancer. The research from the 1970s based on saccharin showed that the high dosage of this substance caused bladder cancer in laboratory rats. It might me concerning, however this mechanism wasn’t confirmed in humans. The same goes with other sweeteners, they are constantly tested, numerous studies confirms that they are safe in limited quantities (which are much greater than the quantities we can consume every day). As for the connection between sweeteners and body weight, the studies’ results vary. If we just look at observational studies (nothing is under control of researchers, they just observe) shows that there is a correlation between consumption of sweeteners and obesity. But correlation does not imply causation. If the scientists have more control over the investigated groups (in a randomized controlled trial), the results are opposite. For example if we drank a can of Zero Coke instead of regular one, we would reduce the caloric balance by 130 calories.
“All things are poison, and nothing is without poison; but the dose makes it clear that a thing is not a poison.” – this Paracelsus quote describes sweeteners well. When it comes to sweeteners moderation is very important. If you want more detailed information on how sweeteners affect our health, here’s a video.
I’d like to hear what you think about this subject:
- Do you consider products with sweeteners as unhealthy?
- How often do you drink diet / zero calories sodas? Do you like the taste of any of them more than the regular ones?
- Do you know any more facts or myths about sweeteners?
Do you consider products with sweeteners as unhealthy?
ReplyDeleteI believe that everything is for people, but... with moderation. Anything, if we oveuse it, can lead to negative consequences. There are certainly "healthier" sweeteners - such as honey or dates-syrup.
How often do you drink diet / zero calories sodas? Do you like the taste of any of them more than the regular ones?
I don't drink "zero calories" sodas. I don't like their taste. I try to drink mostly water. However, I must admit that sometimes I also drink sweetened drinks, such as Coke or Pepsi.
Do you know any more facts or myths about sweeteners?
I've heard that the scientific studies don't confirm that sugar can make us physiologically addictive. Did you hear that?
I didn't know that, but I read some articles and you're right! Many studies in fact show that we are not addicted to sugar, we tend to be addicted to good taste of products that contain a lot of sugar.
DeleteI’m a pretty conscious consumer and I consider products with sweeteners as unhealthy but I can’t say that I don’t buy them at all. I often try to avoid products with a large amount of sugar or its substitutes but sometimes it’s impossible. I’ve even stopped using normal sugar and I’m using xylitol in my kitchen. On the internet, there are plenty of recipes for cakes, cookies, and different kinds of desserts where normal sugar can be replaced by it. I’ve had some time in my life when I used to drink cola zero or red bull ‘sugar-free’ because it had a better taste for me but it wasn’t because of a diet or healthy lifestyle.
ReplyDeleteI agree, sometimes products sugar free taste better in my opinion. From my experiences it is often a case with energy drinks. Just like you I prefer red bull sugar free to regular one.
Delete1. I am a huge anti-sugar person, so yes, I think products with sweeteners are unhealthy! I haven't consumed sugar since I was 13, so I know that sugar is not essential to humans life.
ReplyDelete2. Unfortunately, I don't drink any of the beverages listed. I only drink water and teas, eventually freshly squeezed juices.
3. Unfortunately not, because the sugar topics does not concern me. Often I even have the problem when guests come to me unfortunately they do not sweeten because I often forget to buy sugar.
Artificial sweeteners or energy used to flavor food and pleasing to basically are suitable for people with diabetes and people who are in weight control. For a person who play sports are not recommended frequent consumption of this product because in the sportsman the main feature of their diet is increased energy for physical activity and if not indicated any sweetener would cover that feature. However, there are some cases in which you can specify the use such as sports where weight is crucial to competition as in Competitive Art (synchronized swimming, rhythmic gymnastics, etc. or contact sports.
ReplyDeleteBut according to the National Cancer Institute and other health agencies, there's no sound scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer or other serious health problems. Numerous studies confirm that artificial sweeteners are generally safe in limited quantities, even for pregnant women. As a result, the warning label for saccharin was dropped.
I really love Coke Zero, depending on my mood. Actually sometimes I even go wild and opt for a Pepsi Max. No calories! But all the deliciousness, refreshment, and caffeine! I have consumed sugar-free soft drinks for as long as I can remember, despite the fact that I know they're full of artificial ingredients and sweeteners. As someone who prioritizes eating a balanced diet and following a healthy lifestyle, my friends and family are always surprised that I am such a Coke Zero fiend.
That's true, these drinks are the great way to provide caffeine to your body without consuming any additional calories. Also if you don't like the coffee they are a nice substitute to it.
DeleteI have heard about the harmfulness of sweeteners but also heard about the harmfulness of sugar :) I only drink water. It is very rare for me to drink any canned drink. I personally use xylitol or stevia.
ReplyDeleteIt is always the most healthy way just to drink water :)
DeletePersonally, I think that sweeteners are a very good sugar substitute, in well-adjusted doses, consuming the former is certainly better than absorbing the same amount of sugar. Nevertheless, I believe that products containing both of these substances are unhealthy and should be consumed as little as possible.
ReplyDeleteSometimes I drink Coca Cola Zero - I think it tastes the best of all other products of this type, or maybe some energy drink without sugar. Coca Cola with stevia is also an interesting product, sometimes you can find it only in small cans, it also tastes very good, but the taste is specific. I have to admit that I like sugar drinks more than those marked with "Zero", etc.
I've heard that low calorie sweeteners can be an effective tool in the treatment of diabetes and obesity. I'm not an expert in this field, so I can't say anything else of interest.
Yes, indeed you can use most of the sweeteners if you have diabetes. For example Saccharin, Aspartame or as you mentioned - Stevia :)
Delete1. In my opinion, sweeteners such as aspartame and sucralose are unhealthy when consumed in very large amounts. It is hardly possible to take such a large dose in one day.
ReplyDelete2. I drink Zero coke from time to time. When I eat dinner in a restaurant I often order a drink with coke. However, I also prefer option Zero for a drink. I'm used to it and if I can, I'd rather avoid sugar. I don't really feel the difference, and even if I do, it doesn't bother me anyway. I know that for some people it is a very big difference in taste.
3. I know very often people mistakenly think aspartame is a very unhealthy sweetener. There is a lot of information that it causes ADHD, even in very small amounts, which many doctors deny but people still believe in this misleading info.
You're right, sweeteners are often stigmatized, I've heard many myths or fake news about them.
DeleteI think that every product consumed in large amounts is unhealthy for us. Because as we know, everything is for people. :)
ReplyDeleteI drink those kind of stuff very rarely, for me they taste the same as the regular ones, but I don't really enjoy soda drinks, my preferable drinks are water, coffee and tea.
I don't really know any facts or myths about them. :(
1. Yes, absolutely as everything. As you write the dose makes poison. At the time of hardcore weight reduction, I was stuffing myself with sweetener products, but I did not notice any adverse effects. Rather good ones the weight dropped down and I could go crazy in a while thanks to zero calories products. It also made it easier to go to extremes, because you could eat something extraordinary.
ReplyDelete2. Currently rare. Rather, I try to limit carbonated and sugar-sweetened products. When I do it, I choose the Pepsi Team, I miss Pepsi lime a lot..
3. Apart from the story you gave about cancer in rats, no. All I know is that there are a lot of myths about it, but I don't have time to update my knowledge.
I really liked pepsi lime as well. It was one of my favorite sodas :)
Delete1. It all depends on how many sweeteners we are going to consume. In the case of virtually any substance, even the healthy ones, their overuse may have negative effects on our body. Overall, the use of artificial sweeteners poses few risks and may even help in weight loss, blood sugar control, and dental health. That said, the likelihood of negative effects can depend on individual and on the type of artificial sweetener consumed. Some people might be allergic to them while others not.
ReplyDelete2. I try to limit the consumption of drinks such as Coca Cola. Personally, I don't feel much difference in taste between classic cola and diet cola etc. they all taste the same for me.
3. If I remember correctly there was once a myth that sweeteners greatly increase the chance of getting cancer. But it was a typical rumor made by people dealing with something new.
I personally do not consider sweeteners as unhealthy - in moderation doses product categorized as Zero can be beneficial for our diet. They can be a fun addition and don't have to effect us in negative way.
ReplyDeleteTo be honest, yes, I do drink Coca Cola Zero from time to time. It tastes way better than the normal one. Also recently I tried Cola with stevia.
Generally speaking, categorizing sweeteners and sugar as "always bad for us" is a myth - low calories soft drinks can actually help us a lot in e.g body mass reduction.
I once read that aspartame causes brain cancer - and I will remember it forever. : D
ReplyDeleteI rarely drink soda, but I eat a lot of sweets ... I know it's very unhealthy, but sometimes I feel like something sweet that I think it's addicted to sugar. Of course, I am aware that this is dangerous. As for sweeteners, it seems to me that something that is sweet but has no calories cannot be healthy: D
It may seem like it, but it isn't always true! Actually products with sweeteners helped me to reduce the amount of sugar that I consume, I also used to eat lot of sweets :)
Delete1.
ReplyDeleteIn my opinion, products with sweeteners are healthier than products with sugar. We don’t have data which can show us if they are 100% safe for our organism. Unfortunately, nowadays we have obesity pandemic and replacing sugar to sweeteners is good option for people with this problem. I think that the best way to stay healthy is to have a balanced diet and eliminate harmful substances as much as possible. Everything, even water or oxygen can be toxic if you overdose. It is better to consume products with sweeteners than products with sugar but still, we should be careful.
2.
I drink sometimes Zero coke. The taste was strange at first. However, over time, I liked it more than regular coke and now I don’t feel a difference.
3.
The only thing I heard about sweeteners is that they cause cancers. It was mainly about aspartame. I started reading scientific articles about this and it turned out not to be true because of huge dose of aspartame which was used in those research.
Reading about diets and detoxification of the body, I came across the information that a large proportion of products with an organic amount of sugar or fat will not necessarily make us provide the body with a healthier "fuel". In such products, what we could feel in taste is replaced by unhealthy substitutes or preservatives, so I am skeptical of them.
ReplyDeleteI'm not a fan of soda and sweetened drinks and only drink Cola or Pepsi from time to time. I have tried "zero drinks" a few times, but the taste of them rejects me.
When it comes to sweeteners, I use cane sugar at home and various types of honey, which I loooooove.
As you mentioned in the article, it is always about the dose. I think sweeteners are not that bad if we know how can we use them and how much we use them. I an not a fan of diet drinks. From time to time a take a bit from my husband as he drinks cola from time to time.
ReplyDeleteI do not know any facts or myths obout sweeteners. The most recent one is about new tax, which basically makes no sense in my opinion.
That's a good point about the new tax in Poland. As far as I know it also applies to products without any sugar (with sweeteners) which makes even less sense.
DeleteEverything that is not natural is not indifferent to our body. If we choose a drink and we want it to have fewer calories than the usual one, we can choose just something natural and then it will certainly not reflect on our weight. It is hard to change your habits, but if you want to start taking care of yourself, it is not a good idea to choose chemical substitutes.
ReplyDeleteI don't drink such beverages. Of course, occasionally I have a drink and then I don't look at such things :)
I never looked into the subject of sweeteners because I always use something natural.
I believe that sugar is not the healthiest product in the world, but on the other hand I think that sweeteners are the equally bad as the real sugar.
ReplyDeleteOf course, limiting how much sugar you eat is definitely a good thing and it helping reduce risk of many diseases.
But in the case with sugar the most healthy option would be - no sugar at all. For most people it is just impossible, and I’m one of those people :) I tried a zero Cola and sweeteners candies, but it’s definitely not for me, I just don’t like the taste. So my choice is to eat sugar, but limit it wisely. For example, I prefer to drink water than sodas, eat 100% dark chocolate than chocolate bars or candies, drink tea and coffee without sugar etc.
I don't check etiquettes for one simple reason, I buy only products that I know and I like, and probably if i would check it i wouldn't buy it anymore.
ReplyDeleteI truly hate them. Companies are trying to convince customers that sugar-free products taste the same as its sugarful counterpart, but iths a big fat lie. Few years ago I very liked "Sprite", but one day Coca-cola company joined sugarless product lines and changed taste so drastically that i couldn't swallow it
I'm not familiar with any other facts
Yes, I consider products with sweeteners unhealthy.
ReplyDeleteTo be honest since a few years I do not drink any sodas at all. However, I remember the taste of both regular and diet sodas and there was a slight difference in taste in my opinion.
I know one fact – which was the reason I skipped drinking sodas – it harms your blood sugar level.