Hi everyone! I hope everyone is keeping well? I'm excited to discuss another trending topic which has had various conflicting opinions for the last 10 years at least! I would like to discuss the pros and cons of using sweeteners in contrast to added and natural sugars.
Before we can look at the sweetener, I thought it might be useful to explain what the different groups of sugars are. There are two groups of sugars natural and free sugars (also includes added sugars).
- Free sugars include brown, white, coconut sugars, honey, maple syrup and corn syrup; which can found in sauces, sweets, chocolate and cakes.
- Natural sugars include those that occur in fruit, vegetables and milk (lactose).
- Starchy foods such as pasta, potatoes, rice etc are complex sugars which are broken down into simple sugars.
- The government recommends we should reduce not consume more than 30g of sugar (especially free sugars). This is about 7 sugar cubes a day for adults.
- Excess sugar is linked to obesity, tooth decay, heart disease and Type 2 Diabetes in the UK.
Quick facts about Sweeteners
Sweeteners are referred to the following: low calorie sweetener, artificial sweetener, non-nutritive sweeteners (lacks any nutrition benefit), nutritive sweetener and additives.
- Each sweetener has an E number in the UK.
- Low calorie sweeteners and artificial sweeteners are found in sugar free or low calorie food and drinks.
- Some common sweeteners include Acesulfame K, Aspartame,, Saccharin, Sucralose, and Xylitol.
So what are the pro and cons of using sweeteners?
Pros
- Most sweeteners are lower in calories than added sugars.
- They can help with reducing calorie intake and sugar consumption in the short term.
Cons
- They have no source of nutrition.
- Successful weight management requires a total calorie reduction across the WHOLE diet.
- They could increase appetite, making an individual consume more because the body senses a lack in energy.
- They could lead to dependence on sweet foods in the long term.
So what conclusions can we draw from sweeteners?
- Sweeteners have been provided in various forms to help many consumers gradually reduce their sugar consumption.
- It should only be used as a short term measure.
Healthier ways to reduce sugar consumption
- Cook and bake with fruit and vegetables which are naturally sweet such as carrots, banana, sweet potato and raisins.
- Gradually reduce sugar in teas and coffees.
- Add fresh or canned fruit to plain/natural yoghurt.
- Add frozen fruit or a splash of fruit juice to flavour water.
- Include wholegrain and wholewheat starchy foods in your diet.
That's a wrap! Thank you very much for taking the time to read my blog
tune in next month for another exciting topic! Soph xx
