Features of low-calorie sweets

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Low-calorie sweets are products used in foods and drinks such as yogurt, water cakes, breakfast cereals.... So far, scientists have not come to an official conclusion about it. affects the health of this substance, because the research results are not uniform. This article will provide some more characteristics of this substance.

1. Some characteristics of low-calorie sweets

Low-calorie sweeteners (LCS) are sweeteners that contain few or no calories but have a higher sweetness intensity per gram than calorie-dense sweeteners such as table sugar, fruit juice, and corn syrup. Other names for LCS low-calorie sweets are non-nutritive sweeteners, artificial sweeteners, sugar substitutes, and high-intensity sweeteners.
LCS low-calorie sweets are found in many beverages and foods such as frozen desserts, candies, gum, gelatin and puddings. Foods and beverages that contain LCS low-calorie sweets are sometimes labeled low-sugar or sugar-free or diet sweets. Some low-calorie sweetsLCS can be used as general purpose sweeteners.
Since LCS low-calorie sweets are many times sweeter than table sugar, they can be used in smaller amounts to achieve the same level of sweetness as sugar. People can use LCS low-calorie sweets in place of sugar to consume fewer calories or less sugar or to control their blood sugar better if they have diabetes or prediabetes.
There are six LCS low-calorie sweets listed as Safe by the US Food and Drug Administration (GRAS). Many studies have been done on each of these foods to determine its possible toxic effects. All of them are sweeter than sucrose but contain few or no calories.

2. Certain types of sweets are used in food

The following LCS low calorie sweets are still awaiting FDA GRAS status until further research, but are authorized for use in food:

2.1. Steviol glycosides come from the South American Stevia plant, Stevia rebaudiana.

Steviol glycosides are found in foods and beverages in the United States under the names Rebaudioside A (or Reb A), Stevioside, Rebaudioside D, or a mixture of steviol glycosides that contain Rebaudioside A and/or Stevioside as the main ingredients. Trade names include Truvia® and PureVia®. With 200-400 times sweeter than sugar, an acceptable daily intake is 9 packs per day.
Unrefined stevia and stevia leaf extracts are not considered GRAS and are not authorized for use in the United States as sweeteners.

2.2. Monk Fruit

Monk Fruit, also known as luo han guo or Siraitia grosvenorii Swingle Fruit Extract (SGFE), comes from a plant native to Southern China. This fruit is 100-250 times sweeter than sugar. The acceptable daily intake of these sweets has not been determined.

3. Low-calorie and healthy sweets

Health effects of LCS low-calorie sweets are inconclusive. Because with studies, there is no consistency in the results obtained. Currently, there are studies looking at potential differences in effects from different types of LCS low-calorie sweets. The following studies can be the basis for a specific assessment of LCS low-calorie sweets.
A large observational study of French women found that both sugary drinks (SSBs) and sweetened low-calorie LCS beverages were associated with an increased risk of developing type 2 diabetes. The authors of this study note that high intake of SSBs is associated with weight gain, possibly due to lower satiety and increased blood sugar and insulin levels, leading to insulin resistance. LCS low-calorie sweetened beverages may also cause weight gain by stimulating appetite and preference for sweets in some people.
With other observational studies raising issues, it should be noted that the reverse causality theory can also occur (e.g., when people who are overweight or have prediabetes start drinking less sweetened beverages). LCS calories to improve their blood sugar control, which created a false association between a higher intake of LCS low-calorie sweetened beverages and their risk of developing diabetes in the future. In a detailed analysis of data from the Health Professionals Follow-up Study, the positive association observed between LCS low-calorie soft drink intake and the incidence of type 2 diabetes was largely explained by baseline BMI higher levels and metabolic conditions, may lead to increased use of LCS low-calorie sweetened beverages
In three large prospective cohort studies of US men and women, SSB consumption was associated was associated with an average weight gain of 1.4kg over a 4-year period.Replacing the same amount of SSB with water or a low-calorie sweetened beverage LCS was associated with less weight gain (about 0.5kg) over a 4-year period.
For adults trying to wean themselves off sugary soft drinks, diet sodas can be a short-term substitute, best used in small amounts for short periods of time. For children, the long-term effects of consuming LCS low-calorie sweetened beverages are unknown, so it is best for children to limit their intake.

Weight control
Long-term observational studies show that regular consumption of LCS low-calorie sweetened beverages reduces calorie intake and promotes weight gain or less weight maintenance, but other research shows not works and some studies have even shown weight gain. Randomized controlled trials have also shown mixed results, although most have shown a slight decrease in weight. Most of these studies were short-lived with a small number of participants, making it difficult to draw definitive conclusions about LCS beverages and weight control. Different comparisons between studies may also produce different results; for example, is LCS beverage intake compared with SSB, juice or water?
The human brain responds to sweetness with cues to eat more. However, by providing a sweet taste without any calories, low-calorie sweetened beveragesLCS can make us crave sweeter foods and drinks, which can add to excess calories. Although hypothetical and not proven in human studies, research is actively looking at the suggested mechanisms by which LCS low-calorie sweetened beverages may affect appetite and weight:
Does repeated exposure to sweet flavors of LCS promote dietary preference for sweets? Does the sweetness of LCS stimulate an insulin response even though blood sugar levels remain unchanged, leading to increased cravings and overeating? If LCS drinks (versus SSB) don't release hormones in the stomach to signal satisfaction, can a person increase their food intake due to hunger? Animal studies have shown that LCS low-calorie sweets can alter the gut microbiome, leading to weight gain and increased blood glucose levels. Was a similar effect found in human studies? At the University of California-San Diego, researchers performed functional MRI scans when volunteers took small sips of water sweetened with sugar or sucralose. Activated brain regions are involved in food reward, while sucralose is not. The authors say it's possible that sucralose may not fully satisfy the desire for a naturally high-calorie sweet. So while sugar signals a positive feeling of reward, LCS may not be an effective way to control cravings for sweets.

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Reference source: hsph.harvard.edu