Sweetener: pros and cons.
If you can not live without the sweet, but the sugar for some reason, prefer to give up, you will come to the rescue of many sweeteners. But is it safe? And is it true that the damage from them may be far greater than the benefit?
Now in any supermarket shelf with dietary products can be found a collection of replacements for sugar. Those who sits on a diet or suffers from diabetes, are no longer without them my life. However, even if you do not suffer from excess weight and problems with metabolism, the abandonment of sugar you still will not hurt. After all, the constant eating of sweet foods leads to an imbalance of enzymes in the digestive system, and the mouth is supported ideal for microbial sweet environment in which the teeth are quickly broken down.
Thus, only one way - to change the sugar into something more useful and healthy sweeteners. But as they are useful and safe? And what from each other? And if they do not contain calories? Somehow in our minds the magic phrase "sugar" in chewing gum, a bottle of "Coke Light, bars, muesli or diabetic sweets automatically mean low calorie. Well, how could it be otherwise, since there are no sugar! Hence, from this not exactly potolsteesh. Alas, but this is not always true! Because sugar substitutes are of two different species, which do not have each other nothing.
By the way, diabetics, for which sweeteners and were once invented, doctors recommend alternating natural carbohydrate sweeteners, which some patients with diabetes have an increased sensitivity to non-carbohydrate artificial sweeteners. But those who sit on a diet, natural sweeteners, with nearly the same caloric value as sugar, do not fit.
Are artificial sweeteners so dangerous?
In any article on artificial sweeteners, you can find many of their side effects and a whole list of "scary". If all this is true, why are they still sold not only in our shops, but even in drug stores (oh, horror!)? It may be information that the use of sweeteners cause health problems and even cause cancer, do not correspond to reality? Well, yes and no.
Indeed, in experiments on laboratory animals have shown that sugar substitutes can cause very serious diseases, including cancer.
However, it is worth keeping in mind that research were used not just big, and huge doses of podslastiley significantly above those of the crumbs that go into food. Virtually any product that is consumed in quantities that can cause serious disturbances in the body, including and familiar to us sugar, salt or meat. And really some smoked leg quarter, chips, or "Big Mac" - is, in comparison with sweeteners, just pure poison!
Of course, does not mean that the warnings of scientists do not need to pay attention. You should know that, for example, acesulfame better to limit cardiac insufficiency, aspartame - no use for phenylketonuria, and cyclamate - with renal failure. In addition, almost all artificial sweeteners, as well as xylitol, have marked choleretic effect, so people with diseases of biliary tract (eg, holitsistite) they may trigger a flare. They are not recommended during pregnancy, as well as for children pitaniya.Vo all other cases, if you're relatively healthy and not suffering from the conditions listed above and does not exceed the allowed dose, nothing terrible, irreparable your body does not happen. But ... Better safe than sorry! And no smoke without fire, as we know, does not happen. So, the choice is yours!
Natural Sweetener
They, like sugar, consumed in large enough quantities, but have only 1,5-2 times less than he, the energy value. This fructose, xylitol, sorbitol, mannitol, maltitol, izomalt, Palatine and others. It is important that these sweeteners are both carriers of sweet taste, a source of energy and filling food.
Fructose
The substance of vegetable origin, it is obtained from fruits and berries. Natural fructose is also in honey (almost half of the total weight). Externally, it looks almost the same as sugar, but in 1,2-1,8 times sweeter than him (depending on temperature), but, unlike glucose increases blood sugar levels three times slower. It has approximately the same energy value as sugar (375 kcal per 100 g), but it gets into cells without the involvement of insulin and its secretion has virtually no effect. Some nutritionists (eg, Michel Montignac) any person who care about their health, should replace sugar in the diet of fructose.
Pros:
• Unlike most other sweeteners, is absolutely harmless.
• It can be used as a tea or coffee, and when cooking compotes, jams and preserves.
• In any dishes fructose particularly emphasizes the taste and aroma of fruit and berries.
• Products with fructose longer retain freshness.
• Fructose stabilizes blood sugar levels, which is an important feature for people of mature age, are prone to obesity, which often occur in the strong fluctuations in the level of sugar.
• Studies have shown the usefulness of fructose in the manifestation of a tonic effect, and also for people with more physical activity. Therefore, food with fructose is useful for athletes, drivers, etc.
• Use fruit sugar instead of ordinary lowers the risk of dental caries by 30-40%.
Cons:
• It is important to remember that fructose still affect blood sugar levels, but because of diabetes should use it very carefully.
• Those who want to lose weight should not forget its relatively high calorie content.
Safe dosage: Do not use a day more than 30-45 g.
Xylitol and sorbitol
Sorbitol was first isolated from its frozen berries of mountain ash (Sorbus - "rowan" in Latin). It is also found in seaweed, apples, apricots and other fruits. Xylitol is produced from corn stalks and husks of cotton seeds. For sweets xylitol is very similar to sugar, and sorbitol almost twice as less sweet. At the same caloric value, they both are comparable with the sugar and the taste of it different, but only slightly. Both are slowly penetrate into the tissue and thus do not affect blood sugar levels, because, like fructose, they do not cause release of insulin.
Pros:
• Both of these natural sweeteners are not carbohydrates, and therefore can be used in diabetic food without any fear, in contrast to fructose.
• And sorbitol, xylitol, and increase the secretion of gastric juice and have a choleretic effect.
• Both sweetener (especially xylitol) actively oppose destructive of tooth tissue by microbes and greatly reduces the risk of tooth decay, and therefore are part of some toothpastes and chewing gums.
• Sorbitol helps the body to reduce the consumption of vitamins B1, B6 and biotin, but also helps to improve intestinal microflora, synthesizing data vitamins.
• Sorbitol and xylitol can be used instead of sugar for cooking any food.
• Sorbitol is very different hygroscopic and can attract moisture from the air, as a consequence, it softens the food and prevents them from drying out and hardening. We know, for example, candy, kissels, pasta and some other products when stored dry quickly, making worse the quality. Therefore, for better safety for them add 5-10 percent sorbitol.
• Sorbitol is also used as a natural preservative and emulsifier.
• Through laxative effect of sorbitol and xylitol are recommended for constipation. Cons:
• In large doses (more than 30 grams per dose) xylitol and sorbitol cause stomach upset, nausea, flatulence and diarrhea.
• promote the development holitsistita (cholelithiasis).
• Calorie sorbitol (354 kcal) and xylitol (367 kcal) is comparable with the sugar, so dieters are not suitable.
Safe dose: No more than 30-50 grams per day.
If you can not live without the sweet, but the sugar for some reason, prefer to give up, you will come to the rescue of many sweeteners. But is it safe? And is it true that the damage from them may be far greater than the benefit?
Now in any supermarket shelf with dietary products can be found a collection of replacements for sugar. Those who sits on a diet or suffers from diabetes, are no longer without them my life. However, even if you do not suffer from excess weight and problems with metabolism, the abandonment of sugar you still will not hurt. After all, the constant eating of sweet foods leads to an imbalance of enzymes in the digestive system, and the mouth is supported ideal for microbial sweet environment in which the teeth are quickly broken down.
Thus, only one way - to change the sugar into something more useful and healthy sweeteners. But as they are useful and safe? And what from each other? And if they do not contain calories? Somehow in our minds the magic phrase "sugar" in chewing gum, a bottle of "Coke Light, bars, muesli or diabetic sweets automatically mean low calorie. Well, how could it be otherwise, since there are no sugar! Hence, from this not exactly potolsteesh. Alas, but this is not always true! Because sugar substitutes are of two different species, which do not have each other nothing.
By the way, diabetics, for which sweeteners and were once invented, doctors recommend alternating natural carbohydrate sweeteners, which some patients with diabetes have an increased sensitivity to non-carbohydrate artificial sweeteners. But those who sit on a diet, natural sweeteners, with nearly the same caloric value as sugar, do not fit.
Are artificial sweeteners so dangerous?
In any article on artificial sweeteners, you can find many of their side effects and a whole list of "scary". If all this is true, why are they still sold not only in our shops, but even in drug stores (oh, horror!)? It may be information that the use of sweeteners cause health problems and even cause cancer, do not correspond to reality? Well, yes and no.
Indeed, in experiments on laboratory animals have shown that sugar substitutes can cause very serious diseases, including cancer.
However, it is worth keeping in mind that research were used not just big, and huge doses of podslastiley significantly above those of the crumbs that go into food. Virtually any product that is consumed in quantities that can cause serious disturbances in the body, including and familiar to us sugar, salt or meat. And really some smoked leg quarter, chips, or "Big Mac" - is, in comparison with sweeteners, just pure poison!
Of course, does not mean that the warnings of scientists do not need to pay attention. You should know that, for example, acesulfame better to limit cardiac insufficiency, aspartame - no use for phenylketonuria, and cyclamate - with renal failure. In addition, almost all artificial sweeteners, as well as xylitol, have marked choleretic effect, so people with diseases of biliary tract (eg, holitsistite) they may trigger a flare. They are not recommended during pregnancy, as well as for children pitaniya.Vo all other cases, if you're relatively healthy and not suffering from the conditions listed above and does not exceed the allowed dose, nothing terrible, irreparable your body does not happen. But ... Better safe than sorry! And no smoke without fire, as we know, does not happen. So, the choice is yours!
Natural Sweetener
They, like sugar, consumed in large enough quantities, but have only 1,5-2 times less than he, the energy value. This fructose, xylitol, sorbitol, mannitol, maltitol, izomalt, Palatine and others. It is important that these sweeteners are both carriers of sweet taste, a source of energy and filling food.
Fructose
The substance of vegetable origin, it is obtained from fruits and berries. Natural fructose is also in honey (almost half of the total weight). Externally, it looks almost the same as sugar, but in 1,2-1,8 times sweeter than him (depending on temperature), but, unlike glucose increases blood sugar levels three times slower. It has approximately the same energy value as sugar (375 kcal per 100 g), but it gets into cells without the involvement of insulin and its secretion has virtually no effect. Some nutritionists (eg, Michel Montignac) any person who care about their health, should replace sugar in the diet of fructose.
Pros:
• Unlike most other sweeteners, is absolutely harmless.
• It can be used as a tea or coffee, and when cooking compotes, jams and preserves.
• In any dishes fructose particularly emphasizes the taste and aroma of fruit and berries.
• Products with fructose longer retain freshness.
• Fructose stabilizes blood sugar levels, which is an important feature for people of mature age, are prone to obesity, which often occur in the strong fluctuations in the level of sugar.
• Studies have shown the usefulness of fructose in the manifestation of a tonic effect, and also for people with more physical activity. Therefore, food with fructose is useful for athletes, drivers, etc.
• Use fruit sugar instead of ordinary lowers the risk of dental caries by 30-40%.
Cons:
• It is important to remember that fructose still affect blood sugar levels, but because of diabetes should use it very carefully.
• Those who want to lose weight should not forget its relatively high calorie content.
Safe dosage: Do not use a day more than 30-45 g.
Xylitol and sorbitol
Sorbitol was first isolated from its frozen berries of mountain ash (Sorbus - "rowan" in Latin). It is also found in seaweed, apples, apricots and other fruits. Xylitol is produced from corn stalks and husks of cotton seeds. For sweets xylitol is very similar to sugar, and sorbitol almost twice as less sweet. At the same caloric value, they both are comparable with the sugar and the taste of it different, but only slightly. Both are slowly penetrate into the tissue and thus do not affect blood sugar levels, because, like fructose, they do not cause release of insulin.
Pros:
• Both of these natural sweeteners are not carbohydrates, and therefore can be used in diabetic food without any fear, in contrast to fructose.
• And sorbitol, xylitol, and increase the secretion of gastric juice and have a choleretic effect.
• Both sweetener (especially xylitol) actively oppose destructive of tooth tissue by microbes and greatly reduces the risk of tooth decay, and therefore are part of some toothpastes and chewing gums.
• Sorbitol helps the body to reduce the consumption of vitamins B1, B6 and biotin, but also helps to improve intestinal microflora, synthesizing data vitamins.
• Sorbitol and xylitol can be used instead of sugar for cooking any food.
• Sorbitol is very different hygroscopic and can attract moisture from the air, as a consequence, it softens the food and prevents them from drying out and hardening. We know, for example, candy, kissels, pasta and some other products when stored dry quickly, making worse the quality. Therefore, for better safety for them add 5-10 percent sorbitol.
• Sorbitol is also used as a natural preservative and emulsifier.
• Through laxative effect of sorbitol and xylitol are recommended for constipation. Cons:
• In large doses (more than 30 grams per dose) xylitol and sorbitol cause stomach upset, nausea, flatulence and diarrhea.
• promote the development holitsistita (cholelithiasis).
• Calorie sorbitol (354 kcal) and xylitol (367 kcal) is comparable with the sugar, so dieters are not suitable.
Safe dose: No more than 30-50 grams per day.
