Introduction
In the current increasingly health-aware culture, sugar receives substantial criticism. However, contrary to popular belief, sugar consumption is not a negative as it is often presented. Refusal of sugar is usually justified by two reasons: excessive weight and weight loss or health problems. Regular consumption of sweet food leads to an increase in body weight and the risk of diabetes, the development of heart or vascular diseases, and the weakening of the immune system. Removing sugar and food from the diet means reducing the negative impact on the body’s functioning, which has developed due to prolonged and uncontrolled consumption of sugar and sugar-containing products. A commonly proposed solution is to shift to natural sweeteners, yet this approach also bears risk and has to be regarded with caution.
The Need for Sweeteners
First, it is important to understand that sweeteners have a taste, which is similar to eating carbohydrates. The glycemic index (GI) is lower than glucose and fructose, but the caloric content is almost the same as sugar. Sweeteners are substances the molecules of which act on the taste buds. A large amount of sugar in the diet can cause diabetes, cancer, cardiovascular diseases, obesity, hormonal irregularities, liver diseases, problems with intestinal microflora, and premature aging (Pang, Gijs and Blaak 4).
By giving up sugar or at least reducing its dosage, one can significantly improve well-being and avoid many diseases. Sweeteners can be a solution for those who are forbidden sugar. They can be added not only to drinks but also to food. Choosing such a supplement removes the necessity to constantly monitor one the glucose level in the blood as long as the dietary daily intake rate is not exceeded.
Types of Sweeteners
Next, it is important to distinguish two types of sugar substitutes: artificial and natural. Artificial sweeteners contain substances created by chemical means (Yu et al. 550). They have zero calories but, at the same time, have a rich taste that surpasses sugar significanty. Natural sweeteners are plant-based and are considered the safest, but they are high in calories. One can replace sugar in a daily diet not only with sweeteners but also with natural products with a similar taste. Most of them are high in calories, so this option is suitable for those who want to start eating right and not lose weight.
Benefits and Harms
Third, even though substitutes are healthier than sugar, they can also be cause harm. When choosing, it is important to remember the characteristics of the body, chronic diseases, allergies, and individual intolerance to components. Almost all sugar substitutes have individual contraindications and side effects. The most popular and safe natural sweetener is stevia – it does not contain calories and does not increase blood glucose levels. Stevia can be consumed by people with diabetes and those on a diet. It has a beneficial effect on the digestive and immune systems, reduces the risk of caries, protects tooth enamel, and prevents cardiovascular diseases (Pang, Goossens and Blaak 8).
Some types of sweeteners provoke cardiovascular diseases and lead to the accumulation of fats. When sweets enter the body, a signal is sent to the brain preparing the organism for a portion of fructose. In addition, almost all of the above types at high doses can lead to gastrointestinal disorders. Thus, replacing sugar with an additive is mandatory if the attending physician prescribes it.
Conclusion
In conclusion, before completely giving up sugar and switching to the constant use of sweeteners, it is necessary to consult a specialist. In general, the limited presence of sugar in nutrition is possible for physical and emotional health, but it is not a solution without flaws. It might be preferable to replace sugar sweets with healthy alternatives, such as an apple instead of an ordinary pastille. Overall, natural sweeteners are a healthier option as long as consumption is moderate.
Works Cited
Yu, Zhigang, et al. “Artificial Sweeteners Stimulate Horizontal Transfer of Extracellular Antibiotic Resistance Genes through Natural Transformation.” The ISME Journal, vol. 16., no. 2, 2022, pp. 543-554.
Pang, Michelle D., Gijs H. Goossens, and Ellen E. Blaak. “The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis.” Frontiers in Nutrition, vol. 7, 2021, pp. 1-19.