Truth

You can overdose n them FALSE

fter evaluating intense sweeteners, the FSA set an acceptable daily intake (ADI) the maximum considered safe to onsume every day through your life ithout appreciable risk – and it is rprisingly generous.

For example, the ADI for aspartame is mg per kilogram of body weight. A 0ml can of diet drink containing this weetener could be expected to provide ound 125mg, which means a 10st oman could put away 19 cans a day for er entire life without coming to harm (as result of the sweetener, at least).

Diabetics must void them as they an upset blood lucose levels FALSE

egulating blood glucose levels in fferers is important to prevent risk of abetes-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, says the British Dietetic Association. The European Food Standards Agency has confirmed nonnutritive sweeteners may help in the reduction of blood glucose response after eating. The BDA also says intense sweeteners may help with weight loss or weight maintenance in people with Type 2 and offer better diabetes control.

So the evidence to date suggests artificial sweeteners are safe for diabetics when consumed within the ADI.

Sweeteners contain hidden calories TRUE

While sugar gives us four calories per gram – and intense sweeteners like 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 – i.e. they can replace sugar when baking. This group includes sorbitol, which contains 2.6kcal per gram and xylitol, which has 2.4kcal per gram.

The good news is 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 actually help prevent it.

They can cause diarrhoea TRUE

In 2008, a study in the British Medical Journal revealed too much sorbitol (also found naturally in fruit like prunes) could trigger bloating, diarrhoea and extreme weight loss.

Sugar alcohols may work as a laxative as 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 most people could tolerate up to 40g of sorbitol without suffering any unpleasant effects.

Sweeteners can upset the health of our gut MAYBE

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

It is hard to predict whether this also occurs in humans and, if it does, whether it has any detrimental effect on our health. However, it’s something to keep an eye on as research continues. ■ This feature is taken from the November issue of Healthy Food Guide. Find this monthly magazine at leading supermarkets and WH Smith. ■ Go to healthyfood. co.uk for a special subscription offer. The most common sweeteners approved for use in the UK include aspartame, saccharin, sucralose, Stevia, sorbitol, xylitol and acesulfame K. Food manufacturers say they help prevent tooth decay, control blood sugar levels and reduce calorie intake. Some companies add sweetener to pickled vegetables such as beetroot to mask acidity without needing to top up with sugar. Low sugar baked beans also substitute with sweetener.

Breakfast cereals were becoming so sugar-laden experts said they should have been moved to the biscuit aisle. Now some manufacturers are using sweeteners to reduce the sugar load.

Sweeteners are found in many chewy children’s dietary supplements and in the type of effervescent tablets you add to water. The makers say it’s the only way to fit everything into such small capsules. Some prescription and over-the-counter medicines also include them.

The first 5g of sugar in 100g of yogurt generally comes from the lactose in milk, and any fruit in the ingredients will boost this figure again. Some companies substitute sweeteners instead of adding extra sugar, which means their score in the Government’s “traffic light” food labelling scheme stays low without compromising on taste.

Many ketchups, bottled marinades and low-fat dressings will have sweeteners listed in the ingredients.