The Pros and Cons of Artificial Sweeteners - Nutritionist's Column Vol. 119
In the previous column, we introduced the sweetness that people perceive and the types of sweeteners.
> Is sugar bad for you? Sweeteners to replace refined sugar Nutritionist's Column Vol.118
Unlike natural sweeteners like sugar, artificially synthesized sweeteners are called "artificial sweeteners."
Taking into account the advantages and disadvantages of the artificial sweeteners that are commonly used in foods sold in Japan, we would like to consider the different types and how best to consume sugar.
| *The Consumer Affairs Agency revised the food labeling standards in 2020.
A two-year grace period will be set, and from April 2024, labeling will be required to comply with the "Guidelines for Labeling Food Additives Free." The "Guidelines for labeling products as free of food additives" can be found below. |
WHO's position on artificial sweeteners
Artificial sweeteners are used as low-calorie or zero-calorie alternatives to sugar and natural sweeteners.
For those with a sweet tooth, this is an attractive option as it means you don't have to give up on sweets.
However, there are many different opinions and information circulating about the safety and health effects of artificial sweeteners.
One of the triggers for this was the "Guidelines for the Use of Artificial Sweeteners" published by the WHO in May 2023.
＞Japan WHO Associationhttps ://japan-who.or.jp/news-releases/2305-20/
The guidelines included research findings on the health effects of artificial sweeteners and recommendations for their use.
・There is no evidence that artificial sweeteners are helpful for weight management. ・Aspartame increases carcinogenicity.
However, this is intended for the general public, and there are no major safety concerns when used in normal amounts.
In addition, for people undergoing treatment for diabetes, artificial sweeteners are considered useful in dietary therapy because they do not have a direct effect on blood sugar levels or insulin secretion.
The pros and cons of artificial sweeteners
Potential effects of artificial sweeteners have been reported, but the findings are not yet conclusive and require further investigation.
With that in mind, let's take a look at the pros and cons of artificial sweeteners.
▼Advantages
▪ They have far fewer calories than sugar ▪ Artificial sweeteners are useful for people with diabetes or who are concerned about their blood sugar levels ▪ They are less likely to cause plaque like sugar, so they are useful for preventing tooth decay ▪ They can be used in a wide range of foods : They can be used in a wide range of foods, including soft drinks, sweets, and yogurt
Disadvantages
▪Long-term consumption may change sensitivity to sweetness, leading to a desire for stronger sweetness ▪Consumption of artificial sweeteners is associated with obesity, diabetes, metabolic disorders, etc.
Artificial sweeteners can disrupt the balance of gut bacteria, potentially affecting your health
Types of artificial sweeteners
First, let's look at some examples of ingredients in foods that contain artificial sweeteners.| Carbonated drinks (e.g., zero-calorie drinks)
Ingredients: Water, carbon dioxide, acidulant, flavoring, sweeteners (sucralose, acesulfame potassium), preservatives |
Many foods contain a combination of sweeteners like this.
Artificial sweeteners can be broadly divided into two types.
*Synthetic sweeteners : They are even lower in calories than sugar alcohols and have the effect of suppressing the rise in blood sugar levels.
Examples: aspartame, sucralose, acesulfame potassium, etc.
*Sugar alcohols : They have fewer calories than sugar and are less likely to cause tooth decay.
Examples: erythritol, xylitol, maltitol, etc.
Artificial sweeteners
*Aspartame
Aspartame, L- aspartyl -L- phenylalanine methyl ester. It is used in many foods and beverages because it is very sweet, low in calories, and has no effect on blood sugar levels.
Aspartame is about 200 times sweeter than sugar, making it extremely sweet yet virtually calorie-free.
It is heat stable, but cannot withstand high temperatures for long periods of time.
Aspartame is synthesized from aspartic acid and phenylalanine.
*Sucralose
- Sucralose and Sucralose are used in many foods and beverages because they are extremely sweet but have almost no calories and do not affect blood sugar levels.
Sucralose has almost no calories.
It is about 600 times sweeter than sugar, but it is not digested and is barely absorbed by the body, so it is not counted as a calorie.
It is stable at high temperatures and can be used in cooking and baking.
It has a natural sweetness similar to sugar, and most of it is excreted from the body, so you can enjoy its sweet taste.
*Acesulfame potassium
・Acesulfame potassium, Acesulfame K
Acesulfame potassium has almost no calories.
It is about 200 times sweeter than sugar, stable at high temperatures, and can be used in cooking and baking. It is a chemically synthesized potassium salt and is used as a sugar substitute.
sugar alcohols
*Erythritol
Erythritol and erythritol esters are naturally occurring sugar alcohols that are widely used as low-calorie sweeteners.
It has only 0.24 calories per gram and is about 70% as sweet as sugar.
It occurs naturally in fruits and fermented foods and is produced industrially by fermenting glucose.
It has no effect on blood sugar or insulin levels, making it suitable for diabetics and those who need to manage their blood sugar levels.
It also helps keep your teeth healthy because it cannot be used by bacteria that cause cavities.
*Xylitol
Xylitol and xylitol esters are sugar alcohols that are widely used as low-calorie natural sweeteners. They are primarily known for their caries-preventing properties and are found in many chewing gums and toothpastes.
At about 2.4 calories per gram, it has only 60-70% of the calories of sugar.
Found naturally in fruits and vegetables (e.g., berries, corncobs, tree sap, etc.), it helps maintain healthy teeth by inhibiting the activity of cavity-causing bacteria.
*Maltitol
Maltitol and maltitol esters are sugar alcohols that are widely used as sweeteners.
It is popular as a substitute sweetener that has a sweetness and texture similar to sugar but is lower in calories.
It has about 2.1 calories per gram, which is about half the calories of sugar.
It is made by hydrogenating maltose (malt sugar), which is obtained by hydrolyzing starch.
It has a sweetness similar to that of sugar (about 75-90% sweetness) and physical properties that make it suitable for baking and confectionery.
As you can see, artificial sweeteners are used in a variety of foods, so be sure to check the back label of your food to see if they are safe.
Summary: How should you consume sugar?
The basic premise is that the safety of artificial sweeteners used in Japan has been confirmed by the government, and usage standards have been established to prevent any health hazards.
But generally, we recommend consuming natural foods and the natural sweeteners they produce.
The WHO recommends substituting naturally sweetened alternatives that also provide other nutrients, such as fruit and minimally processed, sugar-free foods and drinks.
Also, when buying processed foods, make it a habit to always check the ingredients list on the label on the back of the food.
The label lists the additives in order of their weight percentage, so the closer sugar or sweetener is listed, the more of a major ingredient it is.
Artificial sweeteners are simply sugar substitutes.
When choosing processed foods, be sure to check the ingredient label carefully and use various information to make choices that suit your diet.
Gronn's plant-based protein blend is sweetened with brown sugar, beet sugar, and amazake.
It has a gentle sweetness and is recommended for those looking for a non-sweet protein.
▼Protein recommended for beginners▼
STARTER SET Starter Kit | Welcome Set
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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara
She is a nutritional advisor in the healthcare field and a professional in agribusiness. She is also involved in a variety of activities in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.
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