< br />
MOSCOW, September 29, Salma Sultanova. The World Health Organization (WHO) has said that the globally popular sweetener aspartame is potentially carcinogenic. Experts recommended not to exceed the daily intake of 40 milligrams per kilogram of body weight. We looked into how dangerous artificial sweeteners are and whether it is possible to lose weight with their help.
Why we love sweets
Scientists believe that taste comes first a feeling that arose in us during evolution. In human life, it plays a fundamental role: it helps to recognize the beneficial and dangerous properties of food, influences the perception of the world and even the way of thinking. A special place is given to sweet taste. We feel it when we eat foods containing sugars (glucose, sucrose, fructose, maltose and lactose). Widespread opinion, that this type of taste has evolved to make it easier to find sources of glucose, which serves as energy fuel for the brain.
Sugar molecules, when they hit the tongue, immediately begin to stimulate taste buds. A signal appears that, with the help of G-proteins, is sent directly to the brain, activating the pleasure center.
Sugar replacement
Sugar— a simple carbohydrate. In the body, it breaks down into glucose, which cells effectively absorb. Whenever we eat sweets, we feel a surge of energy. However, doctors have long known that excessive love for such food has an adverse effect on health. Excess weight, damaged teeth, diabetes, rheumatoid arthritis, heart failure, stroke, heart attack — this is an incomplete list of problems that people whose diet is dominated by sugar may face. Therefore, they began to look for an alternative back in the 19th century. In 1879, scientists synthesized saccharin, and artificial sweeteners first appeared on the market. The boom in their consumption has occurred in our days.
Artificial sweeteners can be divided into two groups: nutritious and non-nutritive. The former add a certain amount of calories to food, thereby filling it with energy. The latter are used in low quantities and have no energy value. In the United States, six types of synthesized sweeteners consisting of different chemicals are approved: aspartame, acesulfame potassium, neotame, saccharin, sucralose and advantame. In Russia they are also used.
Since sweeteners do not contain glucose, insulin is not required for their absorption. Therefore, they can be consumed by people with diabetes, metabolic syndrome, excess body weight, glucose tolerance, chronic allergic dermatoses, psoriasis, allergic dermatitis, pustular skin lesions, acne, seborrhea.
Deceive the body
Since artificial sweeteners contain virtually no calories, many believe that with their help you can lose weight without denying yourself sweets.
American scientists decided to check, what changes will occur in people’s metabolism if they are offered dietary analogues or water instead of sugar-containing drinks. For a year, experts observed 203 volunteers, who were divided into three groups: the first was given the usual drinks with sugar, the second — with sweeteners, and the last — plain water. The results showed no significant differences in weight gain. Cholesterol and triglyceride levels also remained almost unchanged. It turned out that participants suffering from abdominal obesity (around the waist), the absence of sugar in the diet helped lose weight.
In turn, Dutch experts released a review, which tried to understand how sweeteners affect weight control. A meta-analysis of randomized trials again showed no difference in weight gain between the two groups that consumed sugar or sugar substitutes for six months. Another meta-analysis found that volunteers on alternatives lost more weight than those on water or sugar. This led the authors to suggest that sweeteners may have both neutral and beneficial effects on long-term weight control.
Artificial sweeteners are recognized by G protein-coupled receptors (GPRs), namely the T1R family of receptors. It has been shown that when interacting with them, acesulfame potassium, sucralose and saccharin can reach human adipose tissue, thereby stimulating adipogenesis. The same work notes that sweeteners can change the composition and function of the intestinal microbiota, provoking dysbiosis. At the same time, the level of liposaccharides increases, endotoxemia and chronic inflammation occur, which provokes the accumulation of fat in non-adipose tissues and insulin resistance.
The scientists also decided to look at how sweeteners affect glucose homeostasis (maintain stable blood glucose levels). The gastrointestinal tract plays an important role in this process. The impact of artificial sweeteners on the microbiota and intestinal function leads to the fact that it begins to absorb glucose more strongly. This increases its overall level in the blood after eating and, therefore, disrupts homeostasis.
Biologists add that these substances are metabolized differently and, accordingly, cause their own effect in each case. For example, some components directly affect the intestinal microbiota, while others are easily digested and absorbed. The interaction of sweeteners with seven-strand receptors (GPCRs) has also been shown to reduce insulin production.
What are the dangers of sweeteners
A team of French researchers studieddata on the health status and lifestyle of about 103 thousand people. By reviewing dietary records, the scientists looked at the amount of artificial sweeteners in the diet. It turned out that those who abused them, especially aspartame and acesulfame potassium, had a higher risk of developing cancer.
It is suspected that synthesized sugar alternatives may cause heart disease. An international group of scientists connectedErythritol consumption is associated with an increased risk of cardiovascular disease. Researchers measured the concentration of sweetener in the blood of about four thousand residents of Europe and the United States and found that those who have it exceeded may soon suffer a stroke or heart attack. However, most of the participants were over 60 and were already at risk due to hypertension or diabetes. The authors decided to further test the effect of erythritol on laboratory mice. Subsequently, the animals developed blood clots.
“In animal experiments, saccharin caused bladder cancer with long-term use. Cyclomate provoked testicular atrophy in male rats, so its use is not recommended for renal disorders, pregnancy and breastfeeding. A safe dose of cyclomat is no more than 0.8 grams per day. As for saccharin, modern research says: there is no risk if you adhere to the consumption norm. The daily dose is no more than 0.2 grams. In addition, experimental studies have shown that acesulfame potassium, aspartame and saccharin increase the contraction of the isolated gallbladder muscle of rats due to the modulation of L-type Ca2+ channels — simply put, they provoke the release of bile,” says Associate Professor of the Department of Health Organization and Medical Law of St. Petersburg State University, doctor — epidemiologist at the Clinic of High Medical Technologies named after N. I. Pirogov, St. Petersburg State University Lidiya Soprun.
According to the expert, all sugar substitutes have a strong choleretic effect, so they can aggravate diseases of the biliary tract.
“Any chemical substance has such a concept as “maximum permissible concentration.” If it is difficult for a person to completely give up glucose, he can switch to sweeteners, but take into account medical indications and calculate the dose,” Soprun emphasizes.
Switching to naturalness
According to Lydia Soprun, stevia is the safest of all sweeteners.
“Its petals are distinguished by a rich vitamin composition, over a dozen micro- and macroelements, various acids and minerals. Key vitamins include vitamins A, B, C, D, E and PP, iron, zinc, chromium and manganese, calcium, potassium, phosphorus and selenium, caffeic and humic acids, essential oils and over 17 amino acids, flavonoids, glycosides and steviol,” notes the expert.
Stevia has occupied a special place in dietary nutrition, replacing loose and refined sugar, as well as its artificial chemical-based substitutes. The herb has a zero glycemic index, so it does not interfere with the body’s processing of glucose and further distribution to cells and tissues. Insulin remains normal, so there is no glycemic load.
“However, stevia also has contraindications. For example, it should not be used by people with low blood pressure or serious gastrointestinal diseases. Stevia can also cause an allergic reaction. Some natural sweeteners, such as fructose, increase the risk of cardiovascular pathologies. Glucose and fructose have the same molecular formula — C6H12O6, for this reason one cannot replace the other,” concludes Soprun.
As an alternative, it is recommended to use spices that reduce cravings for sweets, improve the taste of food and significantly inhibit the formation of glucose tolerance . Among them are coriander, Jerusalem artichoke, green tea, oranges and especially cinnamon.