Sweeteners: is there a healthy option? – 7/18/2023 – Balance and Health

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Scientific research has proven the effects caused by sweeteners (sugar, aspartame, saccharin, among others) on the health of those looking for a little sweetness in drinks and food.

I explain below what these damages are, if there are options with fewer contraindications and what are the healthier alternatives to sweeten.

Sugar

First, let’s understand the importance of this ingredient in cooking. In addition to, of course, sweetening, sugar is often added as a preservative to foods. It’s the case with pickles. Other times, it ends up being used to remove the acidity of a dish, as in sauces, or to give stability to a recipe – you can bet, a sugar-free meringue will never work.

Is he bad? Yes, sugar consumption can cause health problems, especially in children, leading to overweight, childhood diabetes and even cavities. It also has a high addictive potential, considered harmful by doctors.

When is this a problem? The recommended daily consumption of sugar for an adult by the WHO (World Health Organization) is 50 g, or ten teaspoons. A 350ml can of Coca-Cola (regular) has 37g of sugar.

chemical sweeteners

For decades, the culture of thinness and the search for an ideal of beauty bombarded people with the idea that the best thing was to consume chemical sweeteners.

Television advertisements, newspapers and magazines, in addition to a significant change from the initial formulas –with a “medicine” taste– to a version with a more pleasant taste to the palate, were part of a strategy to increase the consumption of diet products, with sweeteners chemicals such as aspartame and saccharin.

Do they hurt? Yes, several studies have evaluated the damage caused by its consumption. One such effect is an increased risk of heart damage, according to a study released in February.

Do they cause cancer? Last Thursday, three agencies linked to the WHO evaluated the evidence from nearly four decades and considered aspartame possibly carcinogenic. There were reactions in Brazil after the release of the study.

The WHO announcement, which had leaked weeks earlier, was full of controversy.

I explain: the report presented by Iarc, the International Agency for Research on Cancer, affiliated with the agency, classified the scope of evidence as “limited”. It’s just that studies like this, global, have multiple factors that can influence the results and are difficult to conduct.

It is also necessary to take into account that to reach the limit to classify aspartame as possibly carcinogenic (40 mg/kg) it would be necessary to consume high doses of the substance – the equivalent of about 9 to 14 cans of zero soda, in a single day, by a person who weighs an average of 70 kg, considering that this will be the only source of aspartame.

Yes but… Even though the evidence pointed out by the IARC is still limited, other studies have found evidence in laboratory animals of the agents’ effects on organs with carcinogenic potential.

guilt free candy

Answering the question I asked at the beginning of the text: yes, there are healthier alternatives for sweetening. It’s always important to consult a doctor to find out what your restrictions are.

• Honey and Coconut Sugar: many nutritionists recommend it as an alternative to replacing chemical sweeteners, in the case of people looking for a healthier diet.
• Fruits: raisins, figs, ripe banana or apple can be natural options for sweetening.

The options, however, are not a solution for those who have restricted sugar in their diet. These should seek other alternatives such as plant derivatives, such as Sucralose, xylitol and steviasweeteners without proven harm to health.

Remember if: a balanced diet, which avoids the consumption of foods high in sugar, fat and poor in fiber and nutrients, is essential to ensure a healthier life.

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