Tag: calories

Sweeteners – Stevia, Erythritol and Xylitol

Today’s post is about some other sweeteners – Stevia, Erythritol and Xylitol. Are they healthier?

My last post was about the better-known artificial sweeteners like aspartame and sucralose. So today I decided to explore the other popular sweeteners that are available. I was interested to find out if they were a better option or not.

So, after a bit of research, this is what I have found.

First, let’s look at Stevia

Stevia is sweetener derived from the leaves of a plant. The stevia plant is part of the Asteraceae family, related to the daisy and ragweed. The particular species Stevia rebaudiana, is a plant native to Paraguay and Brazil. In those countries the people have used leaves from the stevia bush to sweeten food for hundreds of years.

The active compounds are steviol glycosides, which are considered to be 250 to 300 times sweeter than sugar or sucrose. These compounds also have the added advantage on containing zero calories, which makes it very popular in the weight loss and diet industry.

Is Stevia a healthier option?

The properties of Stevia have been studied for over 100 years. Both earlier and current studies not only confirm the safety of Stevia leaf preparations but also find more and more benefits of its consumption for human health.

These studies have shown that not only is stevia safe for people with diabetes, high blood pressure, and obesity but also can be used for the treatment of these diseases or prevention of their complications.

In addition to its sweet compounds, Stevia leaves contain many other biologically active substances, which have beneficial effects for human health. It has been discovered that stevia has anti-diabetic, anti-hypertensive, anti-tumour, anti-cariogenic, anti-inflammatory and bacteria killing properties. There is also data on the protective effects of Stevia on the digestive system and skin disorders as well as on common complications associated with metabolic syndrome

Next, a look at Erythritol

Erythritol is a common artificial sweetener. Erythritol belongs to the family of sugar alcohols also known as polyols. Polyols are naturally abundant in fruits and vegetables, like grapes and mushrooms as well as in fermented foods like soy sauce. It is also made inside our cells as part of normal metabolism. But when used as a sweetener, erythritol levels are typically more than 1,000-fold greater than levels found naturally in foods.

It is the only polyol that is non-caloric, providing no energy to the body. The majority of erythritol cannot be metabolised by the body and is excreted unmodified into the urine without changing blood glucose and insulin levels.

Erythritol as sugar replacement can be found as tabletop sweetener, in beverages, chewing gum, chocolate, lollies, and in bakery products. Due to its mild sweetness, it allows a volume-for-volume replacement of sugar.

Any health benefits?

Studies have found that there are some benefits to consuming erythritol. These include being a free radical scavenger with the ability to conduct anti-oxidant activity while circulating the body before it is excreted. So far, the only known side effect relating to Erythritol is possible flatulence and a laxative effect when consumed in excess.

And finally, Xylitol

Xylitol is a sugar alcohol that is commonly used as a sweetener. Xylitol occurs naturally in small amounts in plums, strawberries, cauliflower, and pumpkin; humans and many other animals make trace amounts during metabolism of carbohydrates. It can also be artificially produced, mainly from plant materials chemically or by fermentation.

The white crystal-like granules of Xylitol have a taste and aroma similar to white sugar as well as the same sweetness. However, the body absorbs xylitol more slowly than sugar/sucrose, and xylitol supplies 40% fewer calories than an equal mass of sucrose.

Xylitol is stable enough to be used in place of sugar in baking, but because xylitol and other polyols are more heat-stable, they do not caramelise as sugars do.

Any health benefits?

Xylitol also has some health benefits. It has been found to increases saliva production, which helps in treating dry mouth or xerostomia. It improves breath odour and reduces infections in the mouth. The consumption of xylitol also assists is the absorption of calcium and B vitamins and helps to maintain healthy gut function.

With regards to known side effects relating to xylitol, these include possible intestinal discomfort and a laxative effect when consumed in excess.

 

If you are trying to limit your sugar or sucrose intake, there are many options available to you. The 3 sweeteners mentioned in this post, can be used together or individually. They are also all easily accessible and can be purchased from the supermarket.

Hopefully this post and the last will assist you in finding the right choice in sweetener for you. If you have any doubts, always seek assistance from your chosen health professional.

We hope you have found this information interesting.

 

Till the next post,

Live clean n Prosper.

Sources – National Library of Medicine, Pub Med Central – LiveScience – Wikipedia –

Artificial Sweeteners – not so sweet!

Today’s post is about artificial sweeteners.

Alternative sweeteners have had a significant rise in popularity in the past year or 2.

This got me thinking about the different myths that are in circulation about sugar alternatives. There are several and we have all heard of 1 or 2.

Unfortunately, some are driven by marketing companies trying to sell a particular product.

Others started when our grandparents were children and more scientific research had not yet been conducted.

The myth I am going to focus on today is – artificial sweeteners are better for weight loss.

There are so many products on the market that contain artificial sweeteners. The ever-growing use of these products is due to the sweeteners having little or no calories compared to other sugars.

The problem is, no one talks about the side effects of these chemicals. 1 of the sites I used to research this topic listed 7 different artificial sweeteners, many I had not heard of.

I have chosen to focus on 2 that are widely available and known to most people.

First – Aspartame

The discovery of this artificial sweetener in 1965, made it possible to replace sugar with a less caloric product. Mostly listed on ingredient labels as 951, aspartame is up to 200 times sweeter than sugar.

2 widely used, commercially produced forms of aspartame are Equal® or Nutra-Sweet®.

The soft drink industry is quick to point out that the aspartame is a very minor amount that causes no harm in the body. However, that minor amount soon magnifies when you consider the average quantities consumed today. For instance, 1 litre of diet soft drink is an average daily intake for millions of people.

Safety studies have found the metabolism byproducts of aspartame (aspartic acid, phenylalanine, and methanol) to be more harmful to the body than the original substance itself.

For instance, Methanol is first converted in the liver to formaldehyde. While methanol is known to damage the liver, formaldehyde is known to be responsible for the destruction of liver cells.

Methanol found naturally in foods is always accompanied by other compounds which counteracts the dangerous effects of methanol. Aspartame does not contain these.

The recommended maximum intake of methanol is 7.8 mg. per day. However, 1 litre of soft drink containing aspartame actually contains 56 mg. of methanol.

A medical article published in 2021 highlighted that Aspartame consumption can cause mood disorders, mental stress, and depression. Other studies have also found that absorption of aspartame during pregnancy correlates with autism in children.

Second is – Sucralose, also listed as 955

A compound that was originally under consideration as an insecticide became Sucralose. It was invented by accident in 1975 when a laboratory leader at Queen Elizabeth College, London, told an assistant to “test” the chemical, but the assistant misunderstood; he thought that he needed to “taste” it.  After discovering the sweet taste of the compound, the team continued with its scientific work. The research team filed for a patent for ‘Sucralose’ in 1976, and received it in 1984.

The artificial sweetener Splenda®, is a sucralose. It is 600 times sweeter than table sugar; although this can vary from 300 to 1,000 times sweeter, depending on the food application.

This product is advertised as “made from sugar”. It is, via a complicated process that involves five steps that chemically change the structure of the sugar molecule, making it a chlorocarbon.

Chlorocarbons have long been known to cause damage to organs and the reproductive system, which, in turn, causes genetic defects.

The manufacturer has assured the public that sucralose passes through the body unabsorbed. However, it seems that this is not correct. According to Japanese researcher’s, sucralose is absorbed and metabolised into the body by as much as 40%, In particular, the absorbed sucralose has been found to concentrate in the liver, kidneys, and gastrointestinal tract.

Studies of sucralose have shown it actually affects a part of the brain, confusing it, making the brain think it needs more calories. This actually translates to an increase in the consumption of calories and therefore an increase in weight.

 

With this information so readily available, it still amazes me that people will continue to consume products containing these chemicals.

If you’re considering artificial sweeteners to lose weight, try replacing sugary foods and drinks with unsweetened substitutes and slowly cut down on the amount of sugar you use.

 

I think I will look at other sugar alternatives in some future posts.

 

Till the next post,

Live clean n prosper

Sources – www.innvista.com – National Library of Medicine –  Environmental Health Journals –