Introduction
Sugar has become an integral part of our lives. We may avoid taking sugar in our regular diet, but we usually forget to count sweeteners that are not directly associated with sweetness. That means we might not get an exact sweet taste from them, but they are actually filled with artificial sweeteners. While these sweeteners may make our favorite snacks taste better, they also have negative effects on our health.
Type of artificial sweeteners extensively used in the Indian market
Aspartame
Saccharin
Sucralose
Acesulfame potassium (Ace-K)
Neotame, etc.
You will be shocked to know that these artificial sweeteners are 200 to 13,000 times sweeter than normal sugar.
Foods high in artificial sugars
Soft drinks
Processed foods
Granola bar
Frozen yogurt
Breakfast cereals
Packaged bread
Baked goods, etc.
Negative effects of artificial sugars on our bodies
1. Weight gain and obesity: Some studies suggest that artificial sweeteners may lead to weight gain by disrupting the body's natural ability to regulate calorie intake, leading to overeating and weight gain.
2. Increased risk of type-2 diabetes: Artificial sweeteners can affect glucose metabolism, leading to an increased risk of developing type-2 diabetes.
3. Digestive issues: Artificial sweeteners may disrupt the working of the digestive system in the gut, which can have negative effects on overall health and wellbeing.
4. Increased cravings for sweet foods: Consuming artificial sweeteners can lead to an increased desire for sweet foods and beverages, which can lead to overconsumption and negative health effects.
5. Degrading oral health: Overconsumption of sweet foods may lead to oral health problems such as cavities, gum bleeding, etc.
Healthy Replacements for Artificial Sugars
Fresh fruits: The next time you feel like munching on something, take any fresh fruit instead of going for processed, unhealthy options.
Honey: It is one of the best replacements for artificial sugar. Honey has antibacterial and anti-inflammatory properties and is a natural source of antioxidants. It may help in wound healing, soothes sore throats, and even promotes better sleep.
Jaggery: Though having the same source as sugar, jaggery is always a better option. Jaggery provides the body with essential minerals like iron and potassium.
Dates: Being one of the superfoods, dates are not only good natural sweeteners but also filled with body-strengthening nutrients and help regulate blood sugar levels.
Molasses (sugarcane syrup): A nutrient-rich sweetener that can offer several health benefits, such as providing iron, calcium, and antioxidants, and improving digestive health.
Stevia: A natural sweetener that has a low glycemic index, making it a good alternative to sugar for people with diabetes or those trying to manage their weight.
It is important to note that the negative effects of artificial sweeteners vary depending on the type of sweetener and the amount consumed. More research is needed to fully understand the long-term effects of artificial sweeteners on health.
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