Sweeteners (or sweeteners)
Let's take stock of these magical substances.
The different sweeteners
There are two large families of sweeteners:
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- thepolyols (mannitol E421, xylitol E967, sorbitol E420, isomalt ...) are mainly used for chewing gum and "sugar-free" confectionery. They have a sweetening power similar to that of sucrose, but with a slightly lower caloric intake (2.4 Kcal / gr against 4 Kcal).
- theintense sweeteners they are used to replace sugar in food, particularly in the manufacturing process of dietetic products. Although they have the same caloric content as sugar, their sweetening power is such that a small amount of product is enough to obtain the sweet taste. , add almost no calories to food. The most common are saccharin (E954, 300 to 400 times sweeter than sugar), cyclamate (E952, 50 times sweeter than sugar), aspartame (E951, 150 times sweeter than sugar), acesulfame of potassium (E950, 150 times sweeter than sugar).
The cons
Synthetic sweeteners can be at the root of inappropriate eating habits. If you eat low-sugar products, you may be tempted to increase the sweetener amounts. However, if these products are low in sugar, they are still high in other types of sweetener. nutrients and, in particular, fats.
It is also suspected that artificially sweetened foods may cause an increased craving for carbohydrates, as the body tries to get what the sweet taste has made it hope for. This can lead you to eat more sweets.
Finally, even if less than sweets, foods or drinks that contain intense sweeteners trigger the secretion of insulin by the pancreas. On the contrary, for arteries and weight, it is preferable to have a low rate of ' insulin.
On the other hand, polyols are however characterized by a caloric intake of 240 Kcal / 100 g: even being less caloric than normal sugar, they can cause weight gain if consumed in large quantities. They are indigestible and ferment in the intestine, the which can cause bloating, flatulence or diarrhea if consumed in excessive quantities.
The pros
Sugar alcohols and intense sweeteners do not cause tooth decay, unlike sugar.
By considerably lowering the energy value of some products, they can be useful for those suffering from addiction to sweets. Choosing sweetened foods allows you to limit weight gain.
For dieters, a reasonable consumption of sweeteners (in the morning coffee ...) makes the diet more enjoyable and, therefore, easier to follow and more effective.
Consumption tips
Rather than resorting to sweeteners to lose weight, it is preferable to learn little by little to eat less sweet and less sweet!
Also be careful not to get trapped by the mention "sugar free": it can be deceptive. Foods that contain polyols can be quite caloric. Moreover, some foods sweetened with sweeteners contain a lot of fats: the ideal is to observe the energy value indicated on the packaging.
In case of diabetes or overweight, sweeteners in powder form for desserts or tablets for soft drinks should be consumed in moderation.
In any case, however, it is always better not to overdo it: although, for the moment, studies have shown that they are not harmful, it is always better to be cautious.
