Are artificial sweeteners healthy? 11/03/2009
I’ve always heard a lot of debate about the use of artificial sweeteners. For me, I use them daily! Splenda in my coffee and baking, growing up using Equal and Sweet-n-Low in iced tea, drinking diet drinks all the time, using sugar free flavor packets in my water, and consuming numerous other products full of artificial sweeteners instead of real sugar. Since I consume SO many of these products I began to wonder... is it harmful to keep the sweetness but not the calories and weight? Can we not have sweet foods without the calories PLUS be healthy and thin too?Here is some information I dug up that was really helpful to answer my questions and stumbled across some interesting finds! Sucralose (Splenda)Splenda = artificial sweetener sucralose + maltodextrin (adds bulk) Substituted cup-for-cup for sugar in recipes600 times sweeter than sugar Pros:no calories, not considered a carbohydrate by the body, no effect on blood sugar levelsHeat doesn't lessen the sweet taste – can bake and cook with itHas the least controversy buzz from watchdog or consumer groups FDA concluded sucralose had no toxic or carcinogenic effects and no reproductive or neurologic risk Cons: The bulking agents used can add around 12 calories per tablespoon of the mixture which the package does not list Changes texture and may add an ''artificial'' taste when used in baking Organ damage found in “preliminary animal research” Saccharin (Sweet'N Low)300 times sweeter than sugarOrganic molecule made from petroleum Pros:Heat doesn't affect sweetnessFDA placed ban on saccharin in 1977 (male lab rat got bladder cancer), no ban was enacted, warning label dropped in 2000 Cons: Since 1981, government reports have listed saccharin as an ''anticipated human carcinogen'' Aspartame (NutraSweet and Equal)Combo of two amino acids (phenylalanine and aspartic acid) and methanol180-200 times sweeter than sugar70% of our aspartame intake comes from soft drinksFDA set the acceptable daily intake (ADI) at 50 mg per kilogram of body weight which equals about 4 cans of diet soda or 9 (8-ounce) glasses of fruit drink made from powder Pros: Each gram has 4 calories - but adds almost no calories to foods or drinks since small amounts are used FDA first approved in 1981 and has evaluated the sweetener 26 times since FDA approved use as a general-purpose sweetener in foods and beverages in 1996AMA's Council on Scientific Affairs stated that ''available evidence suggests that consumption of aspartame by normal humans is safe and is not associated with serious adverse health effects.'' FDA guidelines show that it can be safe for pregnant women Cons: Cannot bake or cook with – breaks down when exposed to heatClaims have been made of skin reactions to respiratory problems, but this has been difficult to prove in studies Acesulfame-K (Sunette or Sweet One)K refers to the mineral potassium200 times sweeter than sugarFDA approved as a tabletop sweetener and an additive to desserts, confections, and alcoholic beverages Pros: Government agencies claim that it does not increase the risk of cancer Does not affect blood-sugar levels Used in cooking and bakingNot broken down during digestion and is excreted from the body unchangedFDA guidelines show that can be safe for pregnant women Cons: Can have a bitter tasteCenter for Science in the Public Interest believes tests did not correctly study the risks of cancer Stevia (stevioside)An herb stemming from a South American plant 250 to 300 times sweeter than sugarCalorie freeSold in powdered extract or liquid form Pros: Used in South America for centuries and in Japan for the past 30 years Cons: 1980s studies found that in few cases DNA changes occurred when tested with a certain bacteriaFDA approved in 2008 after political pressure from consumer product corporations like Coca-Cola and Pepsi Sorbitol, Mannitol Sugar alcohols are found in nature (like fruits and berries) and commercially made Absorbed partially and slowly – why it can cause diarrhea Pros: FDA has states that it is ''generally recognized as safe'' Cons: Some people experience a laxative effect if they consume more than 49 grams of sorbitol or more than 19 grams of mannitol. What have I learned from this information? No one truly can prove whether or not the sweeteners are good, safe, or bad for you. In my opinion, we should moderate our intake – just like any other food or drink that we may consume. I know I will keep using small amounts to keep things sweet without the calories…we all know that I love sweet foods and keep that scale down too! Reference used: http://www.medicinenet.com/script/main/art.asp?articlekey=56790&pf=3&page=2 CommentsLeave a Reply |
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