The truth about sugar substitutes

There are several studies that show how intake of sugar can be related to risk of obesity, abdominal obesity, and weight gain. These risks further lead to lifestyle diseases like diabetes, heart problems and others. For some who have a family history of diabetes, the risk factors are even higher. Careful lifestyle choices in all cases are important.

In India, the burden of diabetes has steadily increased. In India, Delhi is among the top three with a high number of people having diabetes, according to The Lancet’s Global Health Journal published in 2016.

Then what is the way out? The truth is, that low calorie sweeteners are the go-to option when it comes to choosing sweetness with minimum calories.

Upasana Saha, a corporate trainer from Delhi says she has been a regular user of low-calorie sugar substitutes in order to avoid the empty calories of white sugar. “Substitutes like low-calorie sweeteners help me lower my calorie intake and they are a healthier way to add sweetness to my tea and coffee.”

One of the reasons linked to obesity and diabetes is the percentage of sugars consumed. We usually make unhealthy choices on a regular basis.

Puja Sharma Vasisht, nutritionist and weight management consultant from Delhi, says, “You might be tempted many times a day to use sugar in your day to day cooking and food but it is better avoided. Besides being a source of empty calories, too much of it can cause weight gain leading to lifestyle disorders. Reduce the intake of sugar and replace white sugar with safer alternatives like low-calorie sweeteners. You can also opt for sweet dried fruits like figs, dates, raisins, apricots in recipes as they are naturally sweet and are loaded with antioxidants, minerals and fibre.”

According to a WHO release on ‘Healthy Diet’ published in 2018, “Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to obesity.”

For one thing, consuming sugar definitely has its ill effects. But what about the questions and myths related to sweeteners as sugar substitutes? Are they true? There are notions about the side effects of sweeteners that range from issues like glucose intolerance, weight gain and others. We all know that artificial sweeteners aren’t carbohydrates. Therefore, artificial sweeteners generally don’t raise blood sugar levels. In fact, the National Cancer Institute has mentioned in an online factsheet published in 2016 that studies reviewed by the FDA showed no evidence that these sweeteners cause cancer or pose any other threat to human health.

Hence, they are a safe and harmless way to lose calories. While on the subject of safety, it is worth mentioning that low-calorie sweeteners as

Substitutes like low-calorie sweeteners help me to lower my calorie intake and they are healthier way to add sweetness to my tea and coffee.

CORPORATE TRAINER

Reduce the intake of sugar and replace white sugar with safer alternatives like low-calorie sweeteners. You can also opt for sweet dried fruits like figs, dates, raisins, apricots in recipes as they are naturally sweet and are loaded with antioxidants, minerals and fibre.

NUTRITIONIST AND WEIGHT MANAGEMENT CONSULTANT

additives undergo an extensive evaluation to be legally approved. In India, it is regulated by FSSAI, and authorities come up with recommended acceptable daily intake.

According to press release by American Heart Association in 2012, “Substituting non-nutritive sweeteners for sugars added to foods and beverages may help people reach and maintain a healthy body weight – as long as the substitution doesn’t lead to eating additional calories later as compensation.”

Saha says, “Personally, I limit my intake of processed food and added sugar. Low calorie sweeteners have become my alternatives to sugar when it comes to weight management.”

When it comes to health choices, taking initiative is the key. And what better way to do it than to maintain a balanced diet on a daily basis.