In order to stay fit or maintain a healthy weight, many people eliminate sugar from their diet or substitute it for a synthetic alternative like Sugar Free. But before labeling a food as good or bad, it’s critical to understand how it affects us. We got functional nutritionist Mugdha Pradhan, CEO and founder of iThrive, to bust myths around side effects of such sugar replacements.
The link between weight gain and sugar
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Obesity is on the rise around the world and added sugar, particularly from sugar-sweetened sodas, is thought to be a major contributor. Fructose, the primary type of sugar found in refined carbohydrates, stimulates our appetite and willingness to eat more than glucose.
Excess fructose, such as that found in sugary drinks, does not satisfy your hunger, making it easy to consume a huge number of sugary drinks in a short period of time. This can lead to weight gain.
What are synthetic sugars?
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Regulatory agencies across the world have determined that synthetic sugars are fit for human consumption and use. There is a growing recognition that the terms ‘safe’ and ‘healthy’ are not synonymous. Synthetic sugars are classified into three types: artificial sweeteners, modified sweeteners and sugar alcohols.
How safe are artificial sweeteners?
1. Artificial sweeteners
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These are plant-based chemicals also referred to as non-nutritive, high-intensity sweeteners, and non-caloric or low-calorie sweeteners (LCS). According to the National Library Of Medicine, a link has been discovered between excessive use of non-nutritive sweeteners (NNS) and an increased risk of bladder cancer, according to researchers. Precautionary statements mentioned on the label of the sweetener have also been included for use in high-risk segments of individuals such as pregnant and nursing women, diabetics, migraine and epilepsy patients, and children.
2. Modified sweeteners
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These sugars, which are frequently used in the preparation of processed foods, are created by converting starch with enzymes. Breakfast cereals, bread, beverages, fish and meat products all contain high fructose corn syrup (HFCS). Foods high in HFCS have been shown to cause digestive discomfort, which is a risk factor for a number of health problems including overweight, diabetes, cancer and cardiovascular problems.
3. Sugar alcohols
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Sugar alcohols are formed by combining a sugar molecule and an alcohol molecule. They are not, however, alcoholic beverages or sweeteners. They have been consumed by humans for thousands of years and can be found in fruits such as pears, cantaloupe and grapes, as well as chanterelles and fermented foods (wine, soy sauce and cheese).
Sugar alcohols are thought to be good sugar substitutes for diabetics. Their caloric content is usually half that of regular sugar. However, they can cause bloating, diarrhea and a gassy situation in some people, as well as a laxative effect, causing abdominal pain.
The risks outweigh the advantages of including artificial sweeteners in your diet, particularly those in the first two categories. In 2018, research presented at the annual Experimental Biology conference in San Diego confirmed that artificial sweeteners raise your risk of obesity and diabetes.
The study, which explored how different sweeteners affect the way food is used and stored in the body, and how they affect vascular functioning, found both sugar and artificial sweeteners result in impairments, albeit through different pathways. As noted by the authors: “Results of this study suggest that exposure to high glucose and artificial sweetener administration lead to unique mechanisms of vascular impairment and homeostatic alterations that may be important during the onset and progression of diabetes and obesity.”
Sugar alcohols are generally considered safe, but they can cause digestive discomfort in some people, so exercise caution. If you must satisfy your sweet tooth, use natural origin ingredients such as honey, raisins and dates sparingly.
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