There is no shortage of options when it comes to sweeteners today. Not long ago, if you want to sweeten your food or drink, you just sprinkle a little sugar. With the growing concern about obesity and fitness, sugar substitutes became fashionable. Sweeteners options remained fairly stable until the relatively recent influx of artificial and natural low calorie, calorie, low glycemic index, and other types of sweeteners.
Most of us tend to gravitate toward foods with a sweet taste, but also wants what is healthier for you and your family. Find out what sweetener to use it can be overwhelming to say the least when you have an abundance of options such
types of sweeteners
There are two main types of sweeteners – .. Nutritive and non-nutritive
nutrition or those containing calories, such as white and brown sugar, molasses, honey and agave, all contain 4 calories in each gram like other carbohydrates and sugar alcohols.
non-nutritive sweeteners on the other hand are free of calories and include the likes of sucralose, stevia, saccharin, aspartame. Most of these are sold under different brands, so you need to check the labels carefully.
non-nutritive sweeteners can be divided into artificial and natural with the artificial being created by scientists in a laboratory, while natural are created from sources found in nature, such as fruits and plants. All these sweeteners have been tested, some long, some less, and at this point, all have been considered safe, with the exception of saccharin, which has been shown to be related to cancer in laboratory animals. That said, the choice of natural vs. artificial is usually of a personal nature.
How to Choose a sweetener
Nutritionally speaking, the decision is a little more complicated as both nutritious and non-nutritive sweeteners have their pros and cons. To help make the decision that is best for you and your family, we have gathered information from the two research studies, as well as manufacturers, on the advantages and disadvantages of different sweeteners.
The facts on nutritive sweeteners are pretty cut and dry. A high intake of foods and beverages with sweeteners can lead to tooth decay. Even more worrying is the fact that they replace other more nutrient-dense foods in the diet, leading to weight gain.
When we look at the non-nutritive sweeteners, things are not always so clear. At first glance it seems to get the sweet taste without calories you like or impact on levels of blood sugar would be a win-win, but it’s not as simple as that. Although these sugar substitutes are labeled as safe, research results have been mixed. Some studies show that pose no health risk, while others show that can increase the risk of a variety of diseases, including various cancers. In addition, most of these sweeteners have not been around a long time, which means that further research to show that indeed pose no health risk when consumed over long periods is necessary.
What adds to the confusion is the question of whether or not the no-calorie sweeteners actually lead to a lower calorie intake in general, which would be beneficial to prevent weight gain and promote weight loss .
much of the research has been done on this subject, focusing specifically on drinks – sweetened with sugar and other sweeteners with zero calories. Unfortunately, the results are mixed again. It has been shown that food calories replace each other, but beverage calories do not. In other words, the drinks can make us feel full, but eat less food throughout the day, simply because more calories ingested through fluids. Therefore, no matter the calorie content of the drinks we consume, we ended up eating the same amount of food throughout the day. In light of this, it is forced to replace their, high-calorie beverages sweetened with sugar, with free drinks without sugar calories to reduce your daily caloric intake.
However, the flip side of that is that if you replace sugary drinks with so-called diet drinks that contains no calories, lose weight, but your weight loss would be equivalent to go completely free of calories ( equivalent to switch to water instead). The reasoning behind this research is that artificial sweeteners create that feeling of sweet and make your body sweet taste, but because liquid calories do not fill as solid, you start to crave more sweet foods to feel satisfied and get to have more sweet. Sugar sweetens obviously like all other sweeteners, but it does much more than that as an ingredient in baking. It promotes browning, softening, and helps keep baked goods moist; something that not all alternatives do. In addition, most of the recipes are created according to the sweetness of sugar, but many of these substitutes are much sweeter and you have to change the amount you use. Finally, not all sweeteners are safe heat – many lose their sweetness at high temperatures
As you can see, there is much to consider when choosing a sweetener. Whatever your choice, it would be best to use sweeteners in moderation, while limiting your intake of foods cooked with them
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3. October, 2016