Over the years we have been consuming more and more sugar, which can lead to obesity and other life-threatening diseases such as cardiovascular disease and diabetes. In 2015 the government agreed to cut the recommended daily amount of sugar consumed down to 30g, in order to reduce the potential health risks. With this in mind, artificial sweeteners can be a safer alternative to getting your sweet fix without the health implications of eating too much sugar.
What are artificial sweeteners?
Artificial sweeteners are low calorie chemicals that are used to sweeten packaged foods in place of sugar, and are also used in dental products. Despite theories that these sweeteners cause cancer, Cancer Research UK has confirmed that they are not carcinogenic and can be enjoyed as part of a healthy diet. The European Food Safety Authority (EFSA) has also confirmed that sweeteners are good at preventing tooth decay and controlling blood sugar levels. Using both artificial sweeteners and natural alternatives (such as fruit) are great options to help control your blood sugar.
Sucralose
Sucralose is an artificial sweetener that contains 650 times more sweetness than sugar and is calorie-free. There have been reports stating that sucralose can have an affect on the immune system and can act as a trigger for migraines. However, the Scientific Committee on Food (SCF) has concluded that sucralose is safe for consumption, as it does not affect
your immune system or pose a risk for cancer and infertility, and has less effect on blood sugar.
See also: How to Avoid Diabetes
Aspartame
Many conflicting studies have shown
the effects of aspartame and its link to cancer. Earlier studies have shown that there was a link between aspartame, lymphomas and leukaemia in rats. More recent studies have shown that people
who consumed aspartame had no increased risk of leukaemia, brain tumours or lymphomas.
Polyols
Sorbitol and xylitol are polyols that are extracted from sugar to create a low-calorie sweetener. Sorbitol is used as a sweetener in low-sugar products because of its low effect on blood
sugars, which is great for people with impaired glucose tolerance. Polyols however, can cause a laxative effect when 50g is consumed as shown in a 1985 report by the EU Scientific Committee on Food. Polyols such as sorbitol can also be used in dental care, as it can neutralise plaque acidity on teeth and repair tooth enamel.
Natural Alternatives to Sugar
Stevia
Sweeteners containing stevia use steviol glycosides (plant extracts from leaves of the stevia plant). Steviol glycosides are 200-300 times sweeter than sugar so less is needed for a sweet taste. The EFSA has approved steviol glycosides as safe, showing that they did not pose a threat to pregnant women or children, and are not carcinogenic or toxic.
Honey or Agave Nectar
For people who can tolerate glucose and want a natural whole food product to sweeten food, honey or agave nectar are great alternatives. Honey contains a lot of sugar, but the way it is broken down when consumed causes our body to take in fewer calories. Agave nectar is another great option with fewer calories and carbs than honey. Honey has a lesser percentage of fructose and glucose than sugar, as well as not containing preservatives and other additives. As honey and agave nectar are sweeter in taste than sugar you would also need to consume less, which means fewer calories.
Fruit, Grains and Veg
If you do want to cut out sugar completely, naturally occurring sugars from fruits are a great way to add sweetness to your recipes or even to curb a sugar craving. It is also said that if you have a sugar craving, it may be that you are lacking certain minerals such as magnesium or chromium so eating dark leafy greens, sweet potato, whole grains, raw cacao, quinoa and avocados can help diminish cravings.
Read more on Celebrity Angels about smart sugar swaps and artifical sweeteners.
