sweeteners will not make you fat, can you eat it as much as you like?

In real life, many people choose beverages and foods containing sweetener in an attempt to reduce the intake of carbohydrates and calories, but at the same time they are worried about the safety of sweetener as food additives and the impact on their health. Here, Char and Sister Roar have compiled the answers to three common sugar substitute questions for you. Come and have a look.

Can diabetics eat sweetener as much as they want?

Compared with sucrose and glucose, the impact of sweetener on blood sugar is generally small. Some sweetener have negligible effects on blood sugar, while others can cause blood sugar to rise. It is not as much as you want to eat. how much to eat.

Basically no effect on blood sugar: aspartame, saccharin, acesulfame potassium, erythritol, stevia.

May raise blood sugar: sucralose, most sugar alcohols (maltitol, mannitol, sorbitol, xylitol, etc.)

It should be noted that although sugar alcohols have less effect on blood sugar than sucrose, some of them are still absorbed by the body and need to be included in the total carbohydrate intake. When calculating, the sugar alcohol intake can be halved to calculate the corresponding effective carbohydrate intake. For example, if you consume 2 grams of sugar alcohol, after halving it, the effective carbohydrate intake is 1 gram.

Are sweetener safe?

Generally speaking, it is safe to normally eat sweetener produced by regular manufacturers. However, people with phenylketonuria (PKU) should avoid foods or drinks that contain aspartame because they cannot metabolize phenylalanine properly. Some people will also cause symptoms such as flatulence and diarrhea due to intolerance to sugar alcohols, and they need to be used as appropriate. Because each person's constitution is different, if you have allergy or intolerance symptoms, please seek medical attention immediately.

Can sweetener help you lose weight? What are the side effects?

In short, simply relying on sweetener to lose weight is unreliable.

Replacing ordinary sucrose or other added sugars (fructose syrup, honey, etc.) with sweetener in the short term can effectively reduce the calorie intake from sugar, but many people eat more because they feel that they have “saved” calories food, resulting in the same or even higher total energy intake.

sweetener are difficult to induce the digestive tract to release chemical signals that enhance satiety, making people "not easy to be full", which also easily increases calorie intake (after all, they have been eating and eating). Evidence suggests that sweetener disrupt the composition of gut microbiota and may trigger metabolic diseases such as diabetes.

The sweetness of sweetener is heavier, which is easy to stimulate the reward mechanism of the brain. At the same time, it also disrupts the brain's judgment of calorie and nutrient intake. The more you eat, the more "hi". Eating too many foods sweetened with sweetener is also easy to develop the habit of eating sweets.

Therefore, in order to effectively control weight and stabilize blood sugar, the use of sweetener is only an auxiliary means. The key point is to have a balanced diet, keep exercising, and improve your living habits!