Contents:
- Medical Video: Healthy Ways to Sweeten Your Food
- What are artificial sweeteners or low-calorie sweeteners?
- Are low-calorie sweeteners safe for daily consumption?
- Who needs a low-calorie sweetener?
- Are there side effects after consuming low-calorie sweeteners?
- How many low-calorie sweeteners are safe for consumption?
Medical Video: Healthy Ways to Sweeten Your Food
Those of you who are trying to reduce sugar consumption, may be curious about artificial sweeteners which they say can replace the sweetness of sugar and certainly healthier. Yes, now there are indeed many low-calorie sweeteners on the market. However, it is not uncommon for people who are afraid to replace sugar with this type of sweetener for fear of being unsafe. Then, actually artificial sweeteners or more precisely called low-calorie sweeteners are safe or not?
What are artificial sweeteners or low-calorie sweeteners?
Artificial sweeteners are ingredients that are made to replace sugar with food ingredients that are also sweet but contain lower calories than sugar. But, not all sweeteners with low calorie content are artificial sweeteners, because there are several types that are natural ingredients. Therefore, a more appropriate term is a low-calorie sweetener.
In fact, a low-calorie sweetener turns out to have a sweet taste that is stronger than ordinary sugar. Even so, this sugar substitute product still has a lower calorie value than sugar.
When compared to the caloric content, one tablespoon of sugar (1 gram) contains as much as 50 calories. Meanwhile, some types of low-calorie sweeteners don't even have calories at all.
Some examples of low-calorie sweeteners are often used, namely:
- Aspartame, contains calories: 0.4 calories / gram
- Sukralosa, contains calories: 0 calories / gram
- Stevia, contains calories: 0 calories / gram
Are low-calorie sweeteners safe for daily consumption?
Low-calorie sweeteners can be used daily in your diet. Usually these low-calorie sweeteners are used in processed foods and beverages (processed food) included soft drinks, powdered drink mixes, candy, pudding, canned food, jam, jelly, milk products, and many other foods and drinks.
In addition, low-calorie sweeteners can also be used at home for baking and cooking. However, to process it at home you need to modify the recipe because this sweetener will produce a different volume and texture than ordinary sugar. Some artificial sweeteners also leave a final taste (aftertaste) which sometimes has a bitter taste on the tongue.
Who needs a low-calorie sweetener?
Actually, low-calorie sweeteners can be consumed by anyone, but because the caloric content is low, so people with diabetes are encouraged to use it instead of sugar. Low-calorie sweeteners have been proven safe for blood sugar levels because artificial sweeteners do not contain compounds that can raise blood sugar levels.
Not only that, this sugar substitute is also recommended for those of you who have excess weight. By replacing low-calorie sweeteners, you can cut your daily calorie intake and ultimately help you lose weight.
But basically anyone can consume artificial sweeteners, even those of you who have no history of diabetes or even excessive body weight. Because, artificial sweeteners can also help you maintain an ideal body weight and good for oral health.
Are there side effects after consuming low-calorie sweeteners?
Although it tends to have a lower calorie content, some people are still afraid to use it because it can increase the risk of cancer.
However, experts from the National Cancer Institute state that there is no scientific evidence that the approved artificial sweeteners can cause cancer or other health problems.
In addition, many other studies that prove artificial sweeteners are generally safe if consumed as recommended even in pregnant women.
The FDA (the American Food and Drug Control Agency that is equivalent to BPOM in Indonesia) also acknowledges that artificial sweeteners are safe to use as a substitute for sugar.
How many low-calorie sweeteners are safe for consumption?
This dose will vary from each type of low-calorie sugar used. The maximum limit uses the calculation of "per kilogram of body weight", meaning that if the limit is 50 mg per kilogram of body weight and your body weight is 50 kg, the intake limit in a day is 50 x 50 = 250 mg per day.
Here are the maximum limits on the use of low-calorie sweeteners recommended by the FDA:
- Aspartame: 50 milligrams per kilogram of body weight (1 sachet usually contains 35 grams)
- Sucralose: 15 milligrams per kilogram of body weight (1 sachet usually contains 12 grams)
- Stevia: 12 milligrams per kilogram of body weight (1 sachet usually contains 35 grams)
