Are sweeteners?

may find bitter-tasting vegetables such as kale and broccoli become “downright unpalatable”, according to Doctor Ludwig.

“NATURAL” SWEETENERS LIKE STEVIA ARE BETTER THAN “ARTIFICIAL” ONES SUCH AS SUCRALOSE

Stevia-based sweeteners, which are around 200 to 300 times sweeter than sugar, are extracted from the leaves of a small shrub.

By comparison, sweeteners created in a laboratory, such as sucralose, certainly sound less natural. Yet while the glycosides start their life in a plant, they must be processed and purified using crystallisation methods that involve chemicals such as methanol as a solvent, so they aren’t as “simple” as they first appear.

It’s worth remembering, however, that both types have been given the green light in terms of food safety.

SWEETENERS CONTAIN HIDDEN CALORIES

While sugar gives us four calories per gram and intense sweeteners such as aspartame, saccharin, sucralose and stevia are virtually calorie-free, there’s another group of sweeteners known as “sugar alcohols” which lie between the two. Unlike intense sweetener, sugar alcohols can be used to provide “bulk” for recipes – that is, they can physically replace sugar in baking.

This group includes sorbitol, which contains 2.6kcal per gram and xylitol, which has 2.4kcal per gram. The good news is that neither intense nor bulk sweeteners raise blood sugar levels sharply after consumption, or cause tooth decay. In the case of xylitol, research has shown it can help prevent it.

PEOPLE WITH DIABETES SHOULD AVOID SWEETENERS BECAUSE THEY UPSET BLOOD GLUCOSE LEVELS

Regulating blood glucose levels in people with diabetes is important to prevent risk of diabetes-related health complications.

Since artificial sweeteners are metabolised more slowly, replacing sugar with an artificial sweetener may help stabilise blood glucose levels over a longer period, according to the British Dietetic Association (BDA).

The European Food Standards Agency has approved the health claim that non-nutritive sweeteners may help in the reduction of blood glucose response after eating. The BDA also points out that intense sweeteners may help with weight loss or weight maintenance in people with Type-2 diabetes and, consequently, with better diabetes control. All in all, the evidence to date suggests that artificial sweeteners are safe for people with diabetes when consumed within the Acceptable Daily Intake.

EATING OR DRINKING SWEETENERS CAN MAKE YOU FAT

Randomised, controlled studies are the most reliable type of scientific investigation and those involving people using intense sweeteners in drinks have found no differences in weight – and even some weight loss – compared with people drinking standard versions.

Weight can pile on, however, if we think, “I’ve been ‘good’, so now I can have a treat.” Don’t be fooled into thinking it’s OK to have a bar of chocolate just because you’ve opted for a diet cola.

SOME SWEETENERS CAN CAUSE DIARRHOEA

As far back as 2008, a report in the medical journal BMJ revealed that too much sorbitol (which occurs naturally in fruit like prunes) could trigger bloating, diarrhoea and extreme weight loss.

Essentially, sugar alcohols may work as a laxative because they draw water into the large intestine, stimulating bowel movements. Those in the study who saw these side effects were consuming 15 to 20 sticks of sugar-free gum per day – although the majority of people could tolerate up to 40g of sorbitol without any unpleasant effects.

SWEETENERS UPSET OUR GUT HEALTH

Writing in The BMJ in June 2018, Professor Tim Spector of King’s College London observed that recent laboratory work and some studies on animals have shown that sucralose, aspartame and saccharin may have negative effects on the balance and diversity of gut bacteria.

It is hard to predict whether this also occurs in humans and, if it does, what, if any, detrimental effect it may have. However, it’s something to keep an eye on as research continues.

This feature is taken from November’s issue of Healthy Food Guide (stocked in supermarkets and WHSmith). Go to healthyfood.co.uk for subscriptions.