Are low-calorie sweeteners in foods safe?

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If you are trying to reduce the amount of sugar and calories in your diet, you can turn to artificial sweeteners or other sugar substitutes. These products are found in many foods and beverages marketed under the names "sugar free" or "diet". So are sweeteners in foods harmful?

1. What is a sweetener?

Sugar substitutes (English name is Sugar substitutes) are sweeteners used instead of common table sugar (sucrose). Artificial sweeteners (English name is Artificial sweeteners) are a type of sugar substitute.
The terms artificial or synthetic sweeteners can be confusing. Some manufacturers call their sweeteners "natural" even though they're processed or refined. Stevia preparations are an example. And some artificial sweeteners are derived from natural substances like sucralose which comes from sugar.
1.1 Natural sweeteners Natural sweeteners (English name is Natural sweeteners) are sugar substitutes often advertised as a healthier choice than other sugars or sugar substitutes. But even these "natural sweeteners" have often gone through processing and refining.
Natural sweeteners that are recognized as safe by the FDA include:
Fruit juices and nectar; Honey; Molasses or molasses; Maple syrup. 1.2 Artificial sweeteners Artificial sweeteners (English name is Artificial sweeteners) are synthetic sugar substitutes. But they can be derived from natural substances, such as herbs or sugar. Artificial sweeteners are also known as high-sweet substances because they are many times sweeter than sugar.
Artificial sweeteners can be attractive alternatives to sugar because they add almost no calories to your diet. Plus, you only need a fraction of the artificial sweetener you normally use to sweeten.
Artificial sweeteners are widely used in processed foods, including:
Soft drinks, powdered beverage mixes and other beverages; Pies; Candy; Pudding; Canned food; Jams and jellies; Milk Products. Artificial sweeteners are also popular for home use. Some can even be used in baking or cooking.
Low-calorie artificial sweeteners include:
Saccharin: You can use this in both hot and cold foods. Avoid this type of sweetener if you are pregnant or breastfeeding. Aspartame sweetener: You can use aspartame sweetener in both cold and warm foods. It can reduce sweetness at high temperature. People with phenylketonuria should avoid this sweetener. Acesulfame potassium or ace-K: You can use it for both cold and hot foods, including in baking and cooking. Sucralose: You can use this product in hot and cold foods, including in baking and cooking. Processed foods often contain this substance. Advantame can be used in baked goods, soft drinks and non-alcoholic beverages, chewing gum, candies, cakes, frozen desserts, gelatin and puddings, jams and jellies, prepared fruits and juices fruit, topping and syrup. Neotame (Newtame).

2. Health Benefits of Artificial Sweeteners

Artificial sweeteners do not contribute to tooth decay . Artificial sweeteners can also help:
Weight control: Artificial sweeteners have virtually no calories. In contrast, one teaspoon of sugar has about 16 calories, so a can of soft drink contains 10 teaspoons of sugar, which equates to about 160 calories. If you're trying to lose weight or prevent weight gain, products sweetened with artificial sweeteners may be an attractive option, although their long-term weight loss effects are unclear. Diabetes: Artificial sweeteners are not carbohydrates. So, unlike sugar, artificial sweeteners don't usually raise blood sugar. Ask your doctor or dietitian before using any sugar substitute if you have diabetes.

3. Are sweeteners harmful?

Artificial sweeteners have come under scrutiny for decades.
There are people who criticize artificial sweeteners for many health problems, including cancer. That's largely due to studies dating back to the 1970s showing the artificial sweetener saccharin with bladder cancer in lab rats. Because of those studies, saccharin was once labeled with a warning that it could be harmful to your health.
But according to the US National Cancer Institute and other health agencies, there is no scientific evidence that any of the artificial sweeteners authorized for use in the United States cause cancer or other health problems. other serious health. Numerous studies confirm that artificial sweeteners are generally safe to use in limited amounts, even by pregnant women. As a result, the warning label for saccharin was removed.
Artificial sweeteners are regulated by the US Food and Drug Administration (FDA) as a food additive. They must be reviewed and approved by the FDA before being put on sale.
Sometimes the FDA declares a substance "generally recognized as safe" (GRAS). Substances receive this designation if they meet one of the following criteria:
Qualified professionals evaluate the substance as safe for its intended use based on scientific data. Stevia preparations are an example of this type of GRAS indication. These substances have such a long history of being used in foods that they are considered safe. The FDA has established an Acceptable Daily Intake (ADI) for each artificial sweetener. The ADI is the maximum amount considered safe to consume per day for a lifetime. The ADI is set at a very conservative level.
3.1 New Sweeteners
New Sweeteners are difficult to fit into a particular category because of what they are made of and how they are made. Stevia is an example. The FDA has approved highly refined stevia preparations as a new sweetener but has not approved whole leaf stevia or raw stevia extract for this use.
Tagatose is also a new sweetener because of its chemical structure. Tagatose is a low-carbohydrate sweetener similar to natural fructose but produced from the sugar lactose in dairy products. The FDA classifies tagatose as a GRAS substance.
3.2 Sugar Alcohols
Polyols are carbohydrates that occur naturally in some fruits and vegetables, although they can also be produced. Despite their name, sugar alcohols are not alcohol because they do not contain ethanol, which is found in alcoholic beverages.
Sugar alcohols are not strong sweeteners because they are not sweeter than sugar. In fact, some are less sweet than sugar. For artificial sweeteners, the FDA regulates the use of sugar alcohols.
Sugar alcohols contain calories, but they are lower in calories than sugar, making them a more appealing alternative.
Sugar alcohol is not usually used when you prepare food at home. But they are in many processed foods and other products, including chocolate, chewing gum and toothpaste. Sugar alcohols add sweetness, volume, and texture to foods, as well as help foods retain moisture.
Sugar alcohols are often combined with artificial sweeteners to increase sweetness. Food labels may use the generic term "sugar alcohol" or list specific names, such as sorbitol.

Like artificial sweeteners, sugar alcohols do not contribute to tooth decay, and can also help:
Weight control: Sugar alcohols do add calories to the diet but are lower in calories than regular sugar Usually, sugar alcohols can help with weight control. Diabetes: Unlike artificial sweeteners, sugar alcohols are carbohydrates and can raise blood sugar levels. But your body doesn't fully absorb sugar alcohols, so their effect on blood sugar is smaller than that of other sugars. Talk to your doctor or dietitian for guidance because sugar alcohols have other effects on blood sugar.

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Reference sources: mayoclinic.org, webmd.com