Recently, we have started to hear the name of sweeteners very frequently. So, do we know exactly what sweeteners are and what they are used for?
In ancient times, accessing sugar was very difficult and costly. Following the developments in the industrial field, sugar became easily accessible. This has led some of us to consume sugar excessively. This abundant and excessive use causes some negative effects on our body. Increasing the risk of metabolic diseases, diabetes, obesity and deterioration of dental health are among these negative effects. Due to all these negative effects, the search for a substance that can be used instead of sugar began and many natural and artificial substances were found that would allow us to enjoy the sweet taste. We call these substances sweeteners. Honey, which many of us love very much, is the first known sweetener.
Sweeteners are divided into three groups: sugar alcohols, natural sweeteners and artificial sweeteners.
Sugar Alcohols
Sugar alcohols are called 'nutritious' or 'reduced-calorie' sweeteners because they contain fewer calories than the table sugar (sucrose) we use daily. They are found naturally in vegetables and fruits. Since bacteria cannot use sugar alcohols as nutrients, they do not cause tooth decay. It is suitable for use in diabetic patients as it does not cause a sudden increase in blood sugar levels.
The calories contained in table sugar are 4 kcal per gram, while the calorie content of sugar alcohols varies between 1.5-3 kcal per gram. The negative aspect of sugar alcohols is that they contain almost as many calories as table sugar.
Products in which sugar alcohols are frequently used are candies, gummies, frozen foods, flavored jams, jelly, baked foods, ice cream, chocolate and milk desserts. Sugar alcohols are used in most of the products sold for diabetics. Excessive consumption of these products can have a laxative effect (accelerating bowel movements).
Artificial Sweeteners
Artificial sweeteners replace sugar with sweet taste. They are chemically produced substances in the laboratory used to give 'Non-nutritious' or 'poor nutrition' They are called 'aloric' sweeteners. Although they are produced to reduce costs, they are considered calorie-free because they do not contain calories or contain very few calories, and therefore they are preferred by people on a weight loss diet. They are sweeter than table sugar, so very small amounts are sufficient for sweetening.
These sweeteners are used in sugar-free, reduced sugar or low-calorie products that we have seen a lot on market shelves lately. They are also sold as tablets or liquids.
There are five artificial sweeteners approved for use by the US Food and Drug Administration (FDA). These sweeteners; saccharin, aspartame, sucralose, acesulfame-K and neotame.
Saccharin and sucralose are suitable for use in diabetic patients because they do not cause changes in blood sugar.
Sucralose, acesulfame-K and neotame can be easily used in cooked and baked foods because they are resistant to temperature changes.
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Aspartame is not resistant to temperature changes and loses its sweet taste when heated. It is not suitable for use by patients with phenylketonuria because it contains phenylalene.
Natural Sweeteners
They are obtained naturally from the essence of plants or trees. . Stevia, agave syrup, maple syrup and molasses are the sweeteners in this group.
Stevia is a calorie-free sweetener that has become popular recently and is 250-300 times sweeter than table sugar. It can be used by diabetic patients. Since it is heat resistant, it can be used when making desserts and cakes.
Agave syrup is obtained from the Agave plant, which is native to North and South America. However, it is quite difficult to find the natural one. The agave syrup sold in markets contains preservative chemicals and fructose syrup. It is 3-4 times sweeter than sugar and tastes like honey.
Are Sweeteners Harmful?
This issue is still being debated. is the subject. According to some opinions and studies, it is thought to have no negative effects. It is claimed that they provide an advantage in weight control because they do not contain calories. It is happening. According to some opinions and studies, it is thought to have negative effects. It is thought that even though we do not consume sugar in our body, the signal that we receive sugar goes to our brain and this creates the desire to consume sugar again.
So what will we do in this uncertainty?
Since there are studies supporting both ideas, we should not take sweeteners more than the daily amount required, and we should eliminate table sugar from our lives as much as possible without needing sweeteners.
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