There are sweet and not get fat! Isn't it a dream? True, she has helped numerous sugar substitutes that maintain the taste and contain much less calories... However, many of them are mistaken for absolutely no-calorie, and some provoke... cancer! What are the most dangerous, and which, on the contrary, and in what doses it can be consumed? Let's understand in order.
Sugar
Calories in a teaspoon: 16.
Form release: sand, candy, lumpy.
Where used: in a huge number of convenience foods, confectionery, baked goods, preserves, jams, and pickles, sauces, etc.
What is dangerous. Sugar is rapidly absorbed into the bloodstream and leads to a sharp increase and then the same sharp decline in the level of glucose in the blood. This, firstly, is fraught with overweight, and secondly, increases the risk of developing diabetes. Plus, the sugar particles remaining on the teeth, are an excellent environment for the supply of bacteria and thus cause tooth decay.
Therefore, nutritionists recommend consuming no more than 10-12 teaspoons of this substance per day, and this includes not only the white powder that you pour yourself into tea or coffee, but all that sugar that is contained in any finished food products. And recently, the American heart Association cut this rate even more - up to 6 teaspoons for women and 9 tsp for men.
Acesulfame potassium - bad
Calories in a teaspoon: 0.
Form release: powder.
Where usedin carbonated beverages, chewing gum, ice cream, chewing candy.
What is dangerous. Acesulfame was approved by the American Management under the control over products and medicines in 1988, the year, i.e. half of the world already "sitting" on this sweetener for more than 20 years. However, when one of the European companies began to produce not only industrial, but also in individual volumes held her clinical studies have shown that regular consumption of Acesulfame can cause cancer. Although studies have been conducted on animals and cannot automatically be regarded as authoritative in relation to the people, some food manufacturers have decided to move on to other sugar substitutes.
Agave nectar - good
Calories in a teaspoon
: 20.
Form release: syrup.
Where used: Breakfast cereals, yoghurts; the syrup is intended to add to the tea.
What's good. The consistency of the nectar resembles a regular honey, but the taste is much sweeter. So, to sweeten tea or homemade biscuits, you will need much less than other natural sweeteners - therefore you will consume fewer calories. Moreover, agave syrup low in sugar (more fructose), making it not as dangerous as regular sugar.
Aspartame is good, but not quite
Calories in a teaspoon
: 0.
Form release: pills, powder.
Where used: drinks, chewing gum, yogurt, cough syrups.
What is dangerous. Aspartame, as one of the first open sweeteners, managed to blame almost all mortal sins, however, none of the allegations has not been clinically proven. However, nutritionists strongly recommend not to get involved in such substances as they are "fooling" the body, giving a feeling of sweetness, but not giving calories. As a result, the effect may be reversed from the expected diet - appetite will increase the metabolism will slow down, and will start to gain weight.
Corn syrup fructose is bad
Calories in a teaspoon: 17.
Form release: the syrup.
Where used: drinks, desserts, Breakfast cereals and baked goods.
What is dangerous
. The syrup is widely used in the food industry for three reasons: it is cheaper, it is a thickener and, among other things, extends the shelf life of the food product. Although the caloric content it is almost equivalent to the usual sugar, some studies have shown that its consumption contributes more to obesity and diabetes. Why scientists do not know, however, is not advisable to consume the syrup in large quantities.
Honey - well
Calories in a teaspoon: 21.
Where used: in baking, confectionery, Breakfast cereals, jams and jams.
What is the use of
. Unlike sugar, honey in addition to calories, contains more vitamins and minerals and has anti-oxidant and healing properties. In moderate doses it has a positive effect on the digestive tract and the immune system, and improves the condition of nails, hair and skin.
But note: honey is not a diet product and consume it as a complete replacement of regular sugar.
Rebiana (rebiana) - bad
Calories in a teaspoon: 0.
Form release: powder, tablets.
Where used: in soft drinks, yoghurts.
What is dangerous. Rebiana is obtained by processing components of the stevia plants and rare natural alternative to synthetic sweeteners. For it is love nutritionists and the food industry, but California toxicologists have another opinion. This year a group of scientists said that rebiana can cause damage and DNA mutation, and the consequences of this impact cannot be predicted. In General, natural products are not always better than factory.
Saccharin - with caution
Calories in a teaspoon: 0.
Form release: powder, tablets.
Where used: beverages, canned foods, candy.
What is dangerous. In 70 years, a number of studies on rats have shown that saccharin may cause cancer of the bladder, and therefore the sweetener was banned for use in Canada and the USSR. However, already in the 80's repeated tests refuted harm saccharin for people, as a result, he was re-enabled and is now used in more than 90 countries of the world.
At the same time, the joint expert Committee on food additives of the world health organization (who) recommends limiting consumption of saccharin to 5 mg per 1 kg of weight of the person. In such a dose of the substance is considered safe.
Sucralose - well
Calories in a teaspoon: 0.
Form release: powder.
Where used: fruit drinks and canned, syrup, pastries, cakes.
What's good. According to the results of numerous studies Sucralose has no side effects and carcinogenic properties. In addition, unlike many other synthetic sweeteners, it withstands high temperatures and therefore can be widely used in baking, including at home.
Alcohols (sorbitol, xylitol, mannitol) - bad
Calories in a teaspoon: 10.
Form release: tablets.
Using: confectionery, chewing gum.
What is dangerous. Sorbitol, xylitol and other alcohols 2 times less calories than sugar, does not cause tooth decay and is not dangerous for diabetes patients; however, in large amounts they can cause bloating and diarrhea, and pharmacology are even used as a laxative.
The demon sugar
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Arguments and facts
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