Artificial sweeteners have been the subject of debate due to their effects on health. In this article, we explore whether these sweeteners are actually beneficial or harmful to our well-being.
Artificial Sweeteners
Before going into detail about the role played by the aspartame and other sweeteners on our health, let's take a brief look at the evolution of our sweet tastes.
Our search for sweet foods dates back to paleolithic hunters since a sweet taste allowed hunters to distinguish between sweet food sources and poisonous ones with high levels of toxins. Honey, therefore, served as a source of energy. It is believed that honey was the only available source of sweetener for thousands of years. Some historians note that this consumption and concentration of glucose may have played an important role in the development of the human race, due to the functions of glucose in brain development.
The Evolution of Natural Sweeteners:
After the sweet honey plants in China came maple syrup via the American Indians, sugar derivatives (such as molasses), palm juice sugar (panela) and finally white table sugar which has been an important part of our diet for many years. more than 300 years. We have recently witnessed the commercial exploitation of the stevia, which we will cover later on.
How and when was aspartame invented?
Aspartame, known as its code E-951 in Europe (the main brands, in addition to the supermarkets' own brands, are Canderel and Nutrasweet), is not only used to sweeten our coffee or tea, but is also used in the preparation of hundreds of products that you can find in your usual supermarket.
It was invented by accident in the 1960s in the U.S. while an anti-ulcer drug was being tested - it turned out that the intense sweetness of aspartame was even 200 times more than sugar itself. However, aspartame has been banned and reinstated several times by the FDA (Food and Drug Administration), so aspartame is a drug highly controversial.
It seems that modern society is on a mission to achieve low-calorie foods without sacrificing sweet flavors. It is estimated that each person in Spain consumes 35g/day of sugar and artificial sugars
What are the different types of sweeteners?
Natural – honey, maple syrup, panela, stevia (contains neither calories nor carbohydrates—recommended for people with diabetes), coconut sugar, and cane molasses.
Artificial sweeteners—three main types: saccharin, sucralose, and aspartame—are often sold under the supermarkets’ own brands, with a few exceptions such as Natreen, Canderel, and Nutrasweet.
What are the health risks associated with aspartame?
Today it is believed that there are more than 90 diseases related to aspartame consumption. The presence of three highly toxic chemicals in aspartame (methanol, phenylalanine y aspartic acid) means that you should be aware of the various risks that aspartame poses to your health.
Artificial sweeteners such as aspartame modify intestinal microbes, leading to a glucose intolerance, cause a pronounced decline in the kidney function and are also associated with the development of the leukemia. At the altering the properties antioxidants and by spreading small amounts of methanol in our body, aspartame can unbalance our immune system, causing brain damage, tumors long-term and spina bifida. In addition, artificial sweeteners raise blood sugar levels and impair insulin resistance, all of which increase the risk of obesity, cancer y type 2 diabetes.
Moreover, aspartame is addictive because it modifies dopamine uptake in the brain; (by affecting dopamine, it can also cause the "withdrawal" of the substance, which can be compared to the process of getting rid of drug addiction. Parkinson's disease or similar diseases)
What are the best alternatives to artificial sweeteners?
First of all, the (white) sugar NOT a healthy alternative (unless you consume just a few teaspoons a day) – the health risks posed by sugar go far beyond cavities. Choosing between aspartame and sugar in significant amounts is like choosing between getting hit in the head by a pelota or a baseball!
But you can definitely set the sweeteners aside—there are several options for maintaining a healthy diet without having to sacrifice sweet flavors:
Stevia
It is a great alternative because it does not contain no calories or carbohydrates and it's much sweeter than sugar, which means your taste buds will recover right away. Stevia is a very useful option for people who are trying to with diabetes because it does not endanger blood sugar levels. Be sure to buy unprocessed stevia.
Raw honey
It may contain more fructose than other alternatives, but this is offset by its antioxidant properties—which are very helpful in protecting the body against cancer. Raw honey offers countless benefits, as the nutrients, enzymes, and vitamins it contains can help regulate blood sugar and blood pressure, as well as relieve allergies and boost our immune system.
Coconut sugar
If you buy it in your organic form (of Thai origin for example), is more of a coconut candy - sweet, delicious and nougat-like! The coconut sugar enjoys low glycemic value(35), so you will not have problems with blood sugar levels.
Sugar alcohols (xylitol)
It sounds ominous, but our metabolism generates xylitol in small quantities. This substance contains the half the calories of white sugar And since it's a natural carbohydrate, its impact on blood sugar levels is very limited.
Is there anything else you should know?
Yes. Although all of these natural sweeteners are much healthier than aspartame, they should be used in moderation—so that your metabolism and cravings can fully recover. Finally, natural sugars found in fruits such as berries, grapefruit, and kiwi also help keep your gut and immune system healthy.
Sources and references:
Taylor and Francis Online - honey consumption in human evolution
US National Library of Medicine - artificial sweeteners and glucose intolerance
American Society of Nephrology - artificial sweeteners and kidney decline
US National Library of Medicine - artificial sweeteners linked to leukemia
US National Library of Medicine - artificial sweeteners alter antioxidant properties
US National Library of Medicine - aspartame link to brain tumors
Natural News - aspartame linked to spina bifida
CBC News - artificial sweeteners linked to obesity and type 2 diabetes
[…] refined — Ideally, you should keep your sugar intake to a minimum, with your total fructose intake below 25 grams per day, or as low as 15 grams per day if you have resistance to […]