Artificial sweeteners is a controversial issue. On the one hand, they are claimed to increase cancer risk and harm blood sugar and gut health, on the other hand, most health authorities find them safe and recommend their use for reducing sugar intake and losing weight.
Well artificial sweetener also called "sugar" which functions as an alternative to sugar.Are artificial sweeteners harmful?, "What are the properties of artificial sweeteners?? ” Here are the answers to these questions that form the subject of the article.
What is Sweetener?
Artificial sweeteners or sugar substitutes are chemicals added to some foods and beverages to add flavor.
These are called intense sweeteners because they provide a taste similar to table sugar but are many times sweeter.
Although some sweeteners contain calories, the amount required to sweeten products is so small that almost no calories enter our bodies.
What Do Artificial Sweeteners Do?
The surface of our tongue is covered with many taste buds, each containing several taste buds, each perceiving different tastes.
When we eat, taste receptors encounter food molecules. It sends a signal to the brain as a result of the harmony between a receptor and a molecule, allowing it to recognize taste.
For example, the sugar molecule is in perfect harmony with the taste receptor for sweetness and allows the brain to recognize the sweet taste.
Artificial sweetener moleculessimilar enough to sugar molecules. Yet they are very different from sugar. They provide a sweet flavor without excess calories.
Artificial sweetenersOnly a small part of the body has a structure that can turn into calories. Only a very small amount to sweeten food artificial sweetenerGiven the need for either, hardly any calories are consumed.
Artificial Sweetener Names
aspartame
It is 200 times sweeter than table sugar.
Acesulfame potassium
Also known as acesulfame K, it is 200 times sweeter than table sugar. It is suitable for cooking.
ahead of me
This sweetener is 20000 times sweeter than table sugar and is suitable for baking.
Aspartame-acesulfame salt
It is 350 times sweeter than table sugar.
neotame
It is 13000 times sweeter than table sugar and is suitable for baking.
neohesperidin
It is 340 times sweeter than table sugar and is suitable for cooking with acidic foods.
Saccharin
It is 700 times sweeter than table sugar.
sucralose
Sucralose, 600 times sweeter than table sugar, is suitable for cooking and mixing with acidic foods.
Artificial sweeteners It is popular with people trying to lose weight. However, its effects on appetite and weight differ between studies.
Effects on appetite
Some people artificial sweeteners He thinks it can increase appetite and promote weight gain.
Given that they taste sweet but lack the calories found in other sweet-tasting foods, the brain is thought to still feel hungry and confuse the signals.
Additionally, some scientists think it takes more of an artificially sweetened food to feel full than the sugar-sweetened version.
Sweeteners It is also stated that it can increase the cravings for sugary foods. However, many new studies, artificial sweetenersIt does not support the idea that increases hunger or calorie intake.
Several studies have found that when participants replace sugary foods and beverages with artificially sweetened alternatives, they report less hunger and eat fewer calories.
Effects on weight
With regard to weight control, some observational studies have found an association between consuming artificially sweetened beverages and obesity.
However, randomized controlled studies, artificial sweeteners reports that it can reduce body weight, fat mass and waist circumference.
These studies also show that replacing regular soft drinks with sugar-free versions can reduce body mass index (BMI) by up to 1.3-1.7 points.
What's more, choosing artificially sweetened foods instead of those with added sugar reduces the number of calories you consume per day.
Various studies, ranging from 4 weeks to 40 months, show that this can result in weight loss of up to 1,3 kg.
Artificially sweetened beverages are an easy alternative for those who regularly consume soft drinks and want to reduce their sugar intake.
But if you eat larger portions or extra sweets, consuming diet drinks will not lead to any weight loss.
Artificial Sweeteners and Diabetes
Diabetes ones, as they offer a sweet flavor without spikes in blood sugar levels artificial sweeteners You can use.
However, some studies report that beverages created with artificial sweeteners are associated with a 6--121% higher risk of developing diabetes.
This may seem contradictory, but it should be noted that all studies are observational. On the other hand, many controlled studies, artificial sweeteners shows that it does not affect blood sugar or insulin levels.
Although research results are conflicting, available evidence is often found among people with diabetes. artificial sweetener in favor of its use.
Still, more research is needed to evaluate its long-term effects in different populations.
Artificial Sweeteners and Metabolic Syndrome
Metabolic syndrome refers to a cluster of medical conditions such as high blood pressure, high blood sugar, excess belly fat, and abnormal cholesterol levels. These conditions increase the risk of developing chronic diseases such as stroke, heart disease, and type 2 diabetes.
Some studies artificial sweeteners suggests that drinking beverages sweetened with water may have an up to 36% higher risk of metabolic syndrome.
However, higher quality studies report that these drinks have no effect on metabolic syndrome.
Artificial Sweeteners and Gut Health
Intestinal bacteria It plays an important role in our health and poor gut health can cause numerous problems. These include weight gain, poor blood sugar control, metabolic syndrome, a weakened immune system, and sleep disturbance.
The composition and function of the gut bacteria varies according to the individual and the specific artificial sweeteners is affected by what we eat, including.
In a study, artificial sweetener Saccharin upset the gut bacterial balance in four of the seven healthy participants who were not used to consuming them. In these four people, blood sugar control worsened 5 days after consuming the artificial sweetener.
What's more, when gut bacteria from these humans were transferred to mice, the animals also developed poor blood sugar control.
On the other hand, artificial sweetenerThere was no change in the ability of the other three people who did not respond to either to control their blood sugar levels. However, more studies are needed before strong conclusions can be made.
Artificial Sweeteners and Cancer
Since the 1970s, cancer with artificial sweeteners Whether there is a link between risk is debated.
Controversy flared up when animal studies found an increased risk of bladder cancer in mice given extremely high amounts of saccharine and cyclamate.
However, mice metabolize saccharin differently than humans. Since then, more than 30 human studies artificial sweeteners and cancer did not find a link between the risk of development.
Such a study followed 13 participants over 9000 years and artificial sweetener analyzed their purchases. After explaining other factors, the researchers artificial sweeteners and they did not find a link between the risk of developing various types of cancer.
Also, a recent review of studies published over an 11-year period showed that cancer risk artificial sweetener Could not find a link between consumption.
Artificial Sweeteners and Dental Health
As a result of tooth decay tooth cavities, It occurs when the bacteria in our mouth ferment sugar. Acid is produced that can damage tooth enamel.
Unlike sugar, artificial sweeteners It does not react with the bacteria in our mouth. This means they don't form acid or cause tooth decay.
Studies also show that sucralose is less likely to cause tooth decay than sugar.
The European Food Safety Authority (EFSA), when consumed instead of sugar, artificial sweetenersIt states that it neutralizes acid and helps prevent tooth decay.
Aspartame, headache, depression and seizures
Some common items of artificial sweetenersin some people headache, depression and may cause unpleasant symptoms such as seizures.
While most studies do not find a link between aspartame and headache, they also note that some people are more susceptible than others.
This individual variability may also apply to the effects of aspartame on depression.
For example, people with mood disorders may be more likely to experience depressive symptoms in response to aspartame consumption.
Finally, artificial sweeteners it does not increase most people's risk of seizures. However, one study reported increased brain activity in children without seizures.
The Harm of Artificial Sweeteners
Artificial sweeteners it is generally considered safe for human consumption. However, some people should avoid consuming them.
For example, which is a rare metabolic disorder phenyletonuria (PKU) Individuals who are unable to metabolize the amino acid phenylalanine found in aspartame. Therefore, those with PKU should avoid aspartame.
What's more, some people are allergic to sulfonamides (the class of compounds to which saccharin belongs). For them, saccharin can lead to breathing difficulties, rashes or diarrhea.
Additionally, increasing evidence is that some, such as sucralose artificial sweetenersIt shows that it reduces insulin sensitivity and affects intestinal bacteria.
As a result;
Generally, artificial sweetenersIts use carries little risk and may even have benefits for weight loss, blood sugar control and dental health.
These sweeteners are particularly beneficial if used to reduce the amount of added sugar in our diets.
However, the likelihood of adverse effects may vary by individual and artificial sweetener It depends on the type.
Some people, although they are safe and well tolerated by most people artificial sweeteners They may feel unwell or experience negative effects after consuming them.
