All women who are slightly interested in losing weight know that its important condition is to exclude or minimize the consumption of sugar and products containing glucose. But to do it is not easy, especially for those who do notthinks himself without an invigorating cup of sweet coffee. And, of course, having heard about the “magic” sugar substitutes, which have a similar taste, but are less harmful to the figure, we start to use these drugs and hope for an early decrease in weight. Are they effective? Let’s try to figure it out …
– should not have a smell or color;
– should dissolve well in water;
– should have a sweet taste, like sucrose;
– should have the right temperature and chemical value.
All sugar substitutes can be divided into 2 groups: natural and artificial.
Natural substitutes are usedmainly in diabetic nutrition. The most famous and common among them is fructose, which is found in a variety of fruits, berries, as well as in honey and floral nectar. Fructose is sweeter than sucrose, but its caloric content is less.
Sorbitol has in its composition some fruits,such as apples and apricots, but much more in the fruits of mountain ash. It tastes less sweet than sugar, but its caloric value is higher, so it does not fit to lose weight. It is recommended to use it for diabetics, because as a matter of fact sorbitol is not a carbohydrate, but a polyhydric alcohol.
Xylitol is another natural sweetener,often appears in the advertising of chewing gums and toothpastes. By taste and calorie, it is about the same as ordinary sugar, but, unlike it, not only does not harm the teeth, but also helps prevent tooth decay.
Stevioside is extracted from a plant such as stevia. It is sweeter than sugar, but it does not affect glucose levels, so it is also a good option for diabetics.
So, natural substitutes are well suiteddiabetics, since they do not affect the level of sugar in the blood, but ordinary weight loss is of no use, because caloric content and properties are almost identical to normal sugar.
As for artificial substitutes,it seems that they are useful and effective for losing weight, because they have a taste, but do not contain calories. However, if you look at the other side, when the body feels the taste, but does not receive calories, it continues to demand carbohydrates, which can lead to uncontrolled overeating. Consider some of the artificial substitutes.
Aspartame – the most famous artificialsugar substitute, which can not be used for cooking, as it easily decomposes under the influence of temperature. In addition, it contains harmful acids, so people who have at least some health problems (ie almost all), should consume aspartame very cautiously.
Saccharin is a thermally stable analog of aspartame. It has an unpleasant metallic taste and contains carcinogens, which can provoke cholelithiasis. It is no accident, for example, in Canada, saccharin has long been banned.
Cyclamate, unlike saccharin, does not havetaste of metal, but contraindicated in pregnancy and lactation, as well as with kidney failure. Due to the content of some of the substances that have not yet been studied, this substitute is banned in a number of countries in Europe and the US, but in Russia it is very common – because of its cheapness.
Acesulfame potassium and sucrasite contain a number of harmful acids for the body, so their use is highly discouraged, although not prohibited.
It can be concluded that the benefitssweeteners, and only natural, is obvious only for diabetics (consult with a specialist in any case). Artificial substitutes to use is not recommended, since the harm from them is much more than good. If you do not like life without sugar, then use it in its natural form and preferably before noon, remembering that everything is good in moderation. Experimenting, risking health, is not worth it, since the consequences of this can be very unpleasant.
Today it has become fashionable to replace the habitual sugar of hisAnalogues, which manufacturers are promoted as safer and low-calorie. To date, there are 2 groups of sweeteners: natural and synthetic, the harm or benefit of which remains to be seen.
Those who think that their body is unfamiliar withAnalogues of sugar, are mistaken, because such additives are present in a variety of food products – sausages, pastries, buns, sweets, sauces, mayonnaise, etc. To natural additives include xylitol, isomalt, sorbitol, fructose, stevia, and to artificial ones – cyclamate, aspartame, acesulfame, sucralose, saccharin, etc. The first slightly more caloric than the second, so artificially synthesized analogues are advertised more actively. Manufacturers encourage people to use them, having problems with being overweight in order to lose weight.
Harm of sugar substitutes for humans
However, everything is not so simple here. The use of non-natural sweeteners is fraught with the opposite effect in the desire to lose weight. After all, if the usual sugar gets into the body, insulin production will occur and the blood glucose level will decrease. The carbohydrates, that is, energy, do not provide carbohydrates with an organism, thereby inducing them to draw them from other foods, and in an enhanced regime, which is immediately reflected in the figure. In addition, they also stimulate the appetite, which further exacerbates the existing problem.
Therefore, those who are interested, harmed or benefitedWhen losing weight brings sugar substitute, it is worth considering this point. In addition, many of them have a lot of other side effects, hazardous to health. Saccharin is considered to be a carcinogen and can cause bladder cancer. Aspartame becomes toxic when heated and with prolonged use causes nausea, digestive disorders, headache, etc. Suclamate is a powerful allergen, xylitol in large doses provokes cholecystitis, less often gallbladder cancer.
Cyclamate is sodium and calcium. The first is dangerous for people suffering from kidney failure. Acesulfame potassium does not cause allergies, but contains a methyl ether, which negatively affects the heart. In addition, it excites the nervous system.
Benefits of sugar substitutes
Disputes about the benefits and harms of sugar substitutes forHuman body does not cease until now. Meanwhile, people suffering from diseases of the endocrine system, in particular, diabetes mellitus, simply can not afford to use the usual sugar and are forced to switch to substitutes. But if you control their intake and do not exceed the daily dose, they will not harm the body, but this only applies to natural analogs. Without harm to health, you can use such sweeteners as stevia, sucralose. The first not only solves problems with diabetes and obesity, but also helps to cope with hypertension, atherosclerosis and cardiovascular diseases.
Sucralose has been used for a quarter of a century and for thisTime there was not received any evidence confirming its harmfulness. Sorbitol stimulates the work of the stomach, xylitol fights with diseases of the teeth. However, most of them are much sweeter than sugar, so they are used in small doses. In particular, fructose can be eaten no more than 30 grams per day, stevia – 35 grams, and sorbitol – 40 g. To make the sugar substitute harmless, it is necessary to carefully study the instructions for use and the label of the product, and those who take such supplements according to indications, You must first consult with a specialist.
Some diets can be given very difficult, because they forbid eating sugar.In principle, this situation has a solution – you can use it instead of sugar substitutes.But do not inflict any
sweeteners harm to our health?
sweetener or sweeteners – a substance used to impart a sweet taste food, drinks and medicines. All sweeteners must meet certain requirements :
- They should not have smell and color
- They should be readily soluble in water
- They must be physiologically harmless and completely excreted
- They should have a sweet taste, reminiscentsucrose
- They should have the necessary thermal and chemical stability
All sweeteners are divided into two groups: natural and artificial .Natural sweeteners (xylitol, sorbitol, stevioside, glucose) are safe for our body and it is completely absorbed.But they all calories, although to a lesser extent than sugar.
Natural sweeteners are mainly used in the diabetic diet, because they do not affect blood sugar levels.One of the most famous and popular substi
fructose – is found in fruits, berries, honey, plant seeds and flower nectar.It is sweeter than sucrose, but less calories.Fructose can be used for diabetics.
Sorbitol found in some fruits (such as apricots and apples), but most of its contents – in mountain ash.It is not as sweet as sugar, but more calories.Therefore, sorbitol is not suitable for those who want to lose weight, but is ideal for diabetics, because it is not a carbohydrate, and sugar alcohol.
Xylitol is known to us all advertising of chewing gum and toothpaste.This sweetener is extracted their cotton seed husks and corn stalks.According to the energy value and sweets it is almost identical to the natural sugar, but does not harm the teeth, and even on the contrary – it helps prevent tooth decay.
Stevioside is extracted from the plant Stevia extract.It is much sweeter than sugar, but has no significant effect on the amount of glucose in the blood, so it can be used for diabetics.Stevioside began producing in the 1970s in Japan to replace the artificial sweeteners – saccharin and cyclamate.In Europe, sales of stevioside has long been limited because it was thought that this replacement may have mutagenic properties, but studies have not confirmed that the WHO.
As we can see, natural sweeteners are generally well suited for diabetics, but who want to lose weight they are of little use, because all of these sweeteners enough calories.Can artificial sweeteners be a safe alternative to sucrose for those on a diet?
At first glance, yes. Artificial sweeteners generally have no energy value and not absorbed by the body.But not all so simple.When you used to eat synthetic substitutes (eg, drank a bottle of Diet Coke), the body feels a sweet taste and is preparing for that now he will get carbohydrates.In fact, he does not get the calories, so you start to feel hunger.
most common artificial sweeteners – is saccharin, aspartame, cyclamate, atselsulfam potassium sukrazit. Their main advantage is that they are much sweeter than saccharose (50, 200, 350, even some time!) And contain no calories.But they have plenty of disadvantages.
One of the most popular sweeteners – aspartame – easily decomposed by heat, so cooking it can not be used.Also, Aspartame contains the amino acid phenylalanine, so foods containing aspartame, contraindicated in patients with phenylketonuria.
thermostable alternative to aspartame – it cyclamate and saccharin .They can be used in cooking, but also disadvantages of these alternatives abound. Saccharin has a metallic taste, in addition, it is believed that it contains carcinogens and can cause exacerbation of cholelithiasis.It is therefore prohibited saccharin in Canada.
cyclamate has no metallic taste, but is contraindicated in patients with renal insufficiency during pregnancy and lactation.Cyclamate is banned in the EU and the US, because the body under the influence of living bacteria in the stomach turns into tsiklageksilamin.The properties of this material and its effect on the body is not known until the end.However, cyclamate is very common in Russia because of its cheapness.
Acesulfame potassium and sukrazit contain substances that have not the most beneficial effect on the body (the methyl ester, asparogenovuyu acid, fumaric acid), so consume them in large quantities is not recommended.
So whether or not to use sugar substitutes?Of course, if you have diabetes – the sweeteners you just need.But with diabetes more likely to prescribe a safe, natural sweeteners.And risk the health and abuse artificial substitutes only to lose weight, do not. All is good in moderation .
You find it hard to imagine a day without chocolate bars or candy before bedtime? Welcome to Sweet Society. On the eve of the long New Year holidays sugar issues are very relevant.
Sugar itself is not harmful, in spite of high glycemic index. But not useful. It no vitamins or trace elements, it is not probiotic no antioxidant (on the contrary). It’s only a preservative. However, we firmly believe that sugar is essential for brain function. Take, for example, a cup of tea with sugar. After all, after it really appears energized. At least, we think so. But the brain does not need a very refined sugar and glucose. Its a lot of fruits, dried fruits, honey. But an excess of sugar uniquely harmful. It inhibits the secretion of gastric juice, slowing down metabolism and provokes a lot of trouble – from allergies and skin diseases to the inflammation and the appearance of new wrinkles.
Sugar, as has been said – a product with a high glycemic index, which means that quickly raises blood sugar levels. In response, the pancreas emits blood insulin, which blocks the fat cell. The more glucose, insulin, and the greater the more the fat is synthesized. First, it leads to obesity, then there are diabetes mellitus, hypertension and atherosclerosis. The mechanisms of these diseases so interconnected that help each other to progress. Today, doctors have combined them into a single disease – metabolic syndrome.
Why do we pull for dessert?
Since childhood, parents gave us a sweet to calm. So quietly become accepted sweets comfort, anti-stress products. But more often we ourselves provoke a similar dependence. After we eat a piece of cake, an excess of simple carbohydrates, of which mainly consists sweet, blood sugar rises quickly. Two hours later he descends below the level that was before the meal. From this arises the feeling of hunger when you want something tasty.
All people are different. For some chocolate – a cure for mood stabilizer or pressure. But if in any way without the chocolate, choose dark bitter. This is the best tool for vascular tone, as evidenced by scientific research, and a powerful antioxidant due to its high content of flavonoids. Important to chocolate was not less than 75% of cocoa butter and cocoa, are rich in potassium, zinc and selenium.
What sweetness harmless
When it comes to sweets, for some reason we choose, as a rule, more fatty. They leave a long aftertaste and instantly saturated, though not for long. But the combination of sweet and fat – a bomb that explodes metabolism. But among the sweets have low-fat: jam, jelly, marmalade, dried fruits, fruits and berries. There is no fat in the candy, marshmallow, marmalade (without chocolate). But they have pectin – a natural soluble fiber that cleans the blood vessels, reduces “bad” cholesterol.
Do I have to give up sweets?
The physiological norm for human sugar – 80 g of glucose per day. This rule should be followed during the period of weight loss. It should be understood that two fruit per day (not overripe) – is half the daily norm of glucose. The second half can be employed in the form of 3 tablespoons of honey. If you do not like honey, it is possible to find an alternative: a teaspoon of honey is equal to 2 sticks marshmallows, marshmallow 1 or 5 g of dark chocolate, or a teaspoon of sugar.
– Chocolate every day can turn into a protracted blues, as the body gets used to the increased level of endorphins and soon tasty tile will give only a brief moment of bliss, which is replaced by irritation.
– 0 grams of fat contains marshmallows, candy and marmalade.
– 70 calories in one Zephirin.
– From 16 to 18 hours, the best time for tea with sweets. At this time, the blood glucose level falls.