We are all accustomed to the unanimous statement of nutritionists that overweight appear from an excess of sweets in the diet. That is, from products containing sugar. And here manufacturers of sugar substitutes come to the rescue, which supposedly are less caloric and are designed to help in the fight against overweight. Is it really? What is the harm of a sweetener?

Let's talk about such a sugar substitute as aspartame - code E-951. What is its harm? It is a genetically engineered neurotoxin and is the most widely used flavor enhancer. It is used in the production of sweets, sweet carbonated drinks, ice cream, and almost any sweets. The sugar substitute began to be used back in the war years, only then it had a different name - “ersatz sugar”.

Aspartame is about 200 times sweeter than sugar, but does not contain carbohydrates, which is what manufacturers are focusing on. However, their absence is rather a minus for the body than a plus. And that's why.

Dieters try to trick their bodies into taking in as few calories as possible by using sweeteners. After eating a food or drink with a sweetener, your body thinks you've had a sweet and starts producing insulin to break down the sugar that isn't in the food. The insulin produced breaks down the existing blood sugar, which immediately drops. The gastrointestinal tract is also preparing to process carbohydrates, but there are none. Deceived in this way, the organism comes to the conclusion that it is necessary to save the owner. And when any carbohydrates enter it, it produces glucose in a triple size. And its excess is deposited in the form of fat. Thus, the use of a harmful sweetener instead of real sugar leads to a feeling of hunger, because the body does not have enough energy, which it usually takes from carbohydrates - this is where the harm of sweeteners lies.

So, if you decide to replace sugar with something “chemical” in your recipes, think about it - is it worth it or not? After all, using only natural and fresh products in homemade recipes with photos, you keep yourself healthy.

Tricking the body into depriving it of carbohydrates is not the only disadvantage of aspartame. Any sweetener is harmful, because when added to a drink, it does not quench thirst. Probably, everyone who tried to drink the so-called "lemonade" felt that after a while they want to drink more and more. This is explained simply: saliva does not wash off the sweetener well from the walls. oral cavity, so there is a feeling of cloying in the mouth. To get rid of it, we again take a sip of the drink.

All of you are fine, but aspartame can also become a powerful carcinogen. If a product containing this sweetener is heated in the sun (up to 30’C), aspartame decomposes into phenylalalin and methanol. The latter, in turn, is converted into formaldehyde, a powerful carcinogen. And we use not only aspartame, but also its decay products - phenylamine with formaldehyde!

Of course, it is beneficial for manufacturers to use harmful sweeteners in their products: there is no need to waste space for storing natural sugar. And for sure, on the label you will never find the inscription “contains aspartame”. The inscription “contains phenylalanine” or “the product is contraindicated for those suffering from phenylketonuria” can say about its content.

Products containing aspartame are very harmful to expectant mothers. This substance, even in small doses, harms the developing embryo. Its continuous use (and this is ice cream, and sweets, and chewing gum, and even juices and curds) leads to the appearance of tumors and other dangerous diseases.

Today the industry offers wide range sucrose substitutes. Producers compete to claim superiority over white sugar, from which they differ in almost everything except sweetness.

There are two main groups of sweeteners. The first one is polyols., which include the increasingly popular xylitol and erythritol.

The second is the so-called intense sweeteners., among which - having a dubious reputation aspartame, acesulfame K (potassium) and sucralose.

This division is related to various properties that characterize sweeteners.

Sweetener Properties

Taste sweet or less sweet compared to sugar

In terms of sweetness relative to sucrose, polyols are inferior to artificial substitutes, which overtake both xylitol and white sugar in this parameter.

calories

Compared to the calorie content of sucrose (4 kcal per gram), both polyols and artificial sweeteners have a lower energy content. However, polyols, with their calorie content of about 2.4 kcal per gram, lose out to calorie-free synthetic substances.

Permissible daily intake(ADI)

The amount of a substance (in milligrams per kilogram of body weight per day) that, when ingested daily for a lifetime, does not cause any side effects in experimental laboratory animals, this is the dose of ADI. It is only defined for artificial sweeteners. Polyols are considered natural compounds, the use of which does not require restrictions; in addition, most food supplements are "governed" by the principle of quantum satis - "you can achieve the desired sweetness in low doses."

Powder Form

Most artificial sweeteners and industrially produced polyols are used in powder form, just like white sugar. This allows you to conveniently measure, store and sell goods.

Sweeteners: disadvantages

Artificial sweeteners such as aspartame, acesulfame K, sucralose, or saccharin are the result of a series of chemical reactions that do not occur naturally. Although they are recognized as safe, we must not forget that they are a product of the chemical industry, not Mother Nature. Our body is unable to metabolize synthetic products just as good as it does with natural ingredients. In addition, we never know under what conditions these substances were produced and whether they contain harmful impurities, reaction by-products or compounds formed as a result of storage.

These statements relate mainly to synthetic sweeteners. However, commercially available natural polyols such as xylitol can also become contaminated during the manufacturing process.

Also, although they are naturally occurring compounds, they are found in very low amounts in fruits and vegetables. And by using industrially produced polyols, we eat several times more of them than we would eat in products - natural sources. Does the dose matter? Despite the fact that for polyols, as already mentioned, the ADI value has not been determined, the use of a large amount of these compounds is not physiological for our body. Therefore, their laxative effect is possible. This effect is mainly associated with high doses polyols. The exact amount is an individual matter, although it is assumed that providing laxative effect the volume is about 50 grams of sorbitol or 20 grams of mannitol.

Artificial sweeteners are less likely to do this. But they are also insidious - they can cause unusual adverse reactions, also from the side digestive system. Such substances are not suitable for everyone, despite the fact that it is all legal existing products permitted for use and recognized as safe. There are contraindications to their use by certain people.

Contraindications for use

- For example, these are patients using a diet for irritable bowel syndrome. They should avoid xylitol and other polyol sweeteners. This is due to the fact that they belong to the group of so-called high fodmaps - compounds with high enzymatic potential, which people with this problem should avoid.

- A contraindication to the use of aspartame is phenylketonuria, or a metabolic disease consisting in the body's improper processing of an amino acid called "phenylaniline". Therapeutic nutrition for this disease is based on the use of a diet poor in this component, in particular, with the elimination of aspartame, which also contains phenylaniline.

- Pregnant women should be careful with synthetic sweeteners, as substances such as saccharin, for example, cross the placenta and can have a harmful effect on the fetus.

Consumption limit

The standard maximum consumption limit of a substance should be a guarantee that its addition to certain foods will not create harmful effects on health. However, the situation changes if we consume many products every day that are sources of artificial sweeteners. Even though it is rather unlikely that we will exceed the ADI, we should still be aware that the amount of artificial sweeteners we consume in reality can be much more than we think.

Polyols are less sweet

While xylitol mimics white sugar well, its sweetness (like other polyol sweeteners) is still slightly lower than that of sucrose. Because of this, people who are used to very sweet tastes use more sweetener to achieve the desired level of sweetness. In this regard, replacing sugar with xylitol in any recipe, you will have to add more of it. Such nuances can mislead many novice cooks.

Stimulate the desire to eat sweets

Sweeteners are not sugars that should trigger an insulin response, and their glycemic index is low. Despite this, in the case of highly unbalanced metabolic processes and the presence of sweet addiction, even the very stimulation of taste buds by sweet taste and the thought of foods that are a source of sweetness, they can cause an insulin release (although it is expected to be lower than in the case of actual glucose consumption). ). In today's sugar-filled world, we need to reduce the frequency of stimulation of sweet taste receptors and regulate insulin metabolism, which can be difficult for people who are more sensitive to sugar, even with the use of sweeteners.

More expensive and less accessible

Polyols are several times more expensive than white sugar and are not as widely available in stores as the popular sucrose. Synthetic sweeteners are even worse in this regard: aspartame is more expensive than both white sugar and polyols, and it is very rare to find it in the store as a separate additive.

Sweeteners - Pros

naturalness

In contrast to artificial ones (such as sucralose or acesulfame K), polyols are substances obtained naturally. These include sorbitol, present in small concentrations in some fruits and vegetables, and commercially produced by the hydrogenation of glucose. About the same way, xylitol is made from sugar found in birch bark. Nevertheless, as mentioned earlier, the industrial nature of obtaining these compounds and the possible risks associated with this should not be discounted.

low calorie

The undoubted advantage of sugar substitutes is their lower energy value. Thanks to her, they are popular among people trying to reduce and / or maintain normal weight body. Such substances are even recommended as an element of obesity prevention (although in this case they cannot be the only dietary recommendation).

Sweeter than sugar

Polyols have a sweetness of the order of 0.85-1 compared to sucrose, i.e. they are much less or equally sweet. But intense sweeteners, as their name implies, are 50-100 times sweeter than sucrose, so they can be added in much smaller quantities.

Anti-caries and antimicrobial effect

Unlike white sugar, polyols can be part of caries prevention, which explains why they are added to toothpastes or chewing gums. Moreover, the use of xylitol is allowed during the treatment of candidiasis, aimed at combating the reproduction of Candida albicans, but this is a very individual matter.

Lower or zero glycemic index

Sugar substitutes have been shown to only slightly increase blood glucose levels after ingestion, indicating their insulin-independent metabolism. Due to this, such substances can be a good alternative to fructose, which is widely used by diabetics and people with insulin resistance. After all, its excess can contribute to fatty liver and kidney failure.

Sugar substitutes are not without advantages or disadvantages. Low glycemic index, taste similar to white sugar, low calorie content, undoubtedly, testify in favor of their use. However, the price, low availability and possible side effects turn such "sweet alternatives" into a product not for everyone. As always and in everything, the principle of moderation works best. And in this case, it concerns not only white sugar, but also its substitutes.

ABOUT sweet life people have always dreamed. Well, of course, not only about gingerbread and honey - it was no coincidence that they called sweet pleasant dream kiss, memory...
Science and industry have realized the "edible" part of the dream: sugar is produced in millions of tons and is available to everyone. It has become so familiar that many perceive it as completely required product. This substance changes the taste, color, texture and, most importantly, the safety of food. What we use when preparing jams, jams, jam.
However, the realization of a dream, as is often the case, is pretty bitter. Failure to comply with the measure leads to failures of the regulatory systems of the body and to diseases. Most doctors recognize that excessive sugar intake (over 100-150 grams per day) increases the risk of obesity and diabetes.
This contradiction led scientists to look in nature or try to synthesize sugar substitutes - cheap, sweet, but not so harmful. In other words, to separate pleasant sensations from distressing consequences.
In order not to search blindly, it was necessary to find out how the already known sweet molecules differ from all others. It was not easy to do this, because their list includes sugars, alcohols, amino acids, proteins and other compounds from different classes that are not very similar to each other. Only in 1967, R. Schellenberger discovered in the structure of the molecules of sweet substances those features that give them the ability to cause just such a sensation. To do this, they must contain functional groups capable of forming hydrogen bonds and located at a distance of 0.3 nm (3 angstroms) from each other. One of these groups of atoms should be a donor, and the other - an acceptor of a proton. Through them, molecules bind to active centers receptor proteins. (True, even here, in the world of molecules, from sweetness to bitterness is within easy reach: it is enough to change the gap between groups by fractions of an angstrom so that the compound is perceived as bitter.) When a molecule of a sweet substance binds to a taste receptor on a cell membrane, it depolarizes, changes its permeability and a nerve impulse occurs.

The degree of sweetness of preparations and products containing them is quantified by experts. They try solutions with different concentrations of the substance, from lower to higher, and determine at what taste begins to be felt. The unit of the scale is the sweetness of the sucrose solution, which begins to be felt at its content of 0.01 M (3.4 g / l). This value (absolute sensitivity threshold) is different for different people, therefore, for an objective assessment, it will probably be necessary to develop sensors or biochemical tests with receptor proteins.

The oldest natural sweet substances are honey, fruits, juices, and sometimes the core of plants. They usually contain a mixture of various sugars and acids.
Sugar cane, from which sucrose is still obtained, is described in the chronicles about the campaigns of Alexander the Great in India. In 1747, A. Marggraf obtained sugar from sugar beets, and his student Achard developed a variety with a high sugar content. These discoveries were the beginning of the sugar beet industry in Europe.
It is not known exactly when the Russian people got acquainted with crystalline sugar, but historians claim that Peter I was the initiator of the production of pure sugar from imported raw sugar in Russia. There was a special “sugar chamber” in the Kremlin for processing sweet treats.
Sources of sugar can be quite exotic. In Canada, the USA and Japan, for example, maple syrup is produced from the sap of the sugar maple (Acer saccharum), which consists of 98% saccharides, of which sucrose is 80-98%.
By the middle of the 19th century, the idea was that sucrose was the only natural sweet substance suitable for industrial production. Later this opinion changed, and for special purposes (nutrition of the sick, athletes, military) methods were developed for obtaining other natural sweet substances, of course, on a smaller scale.

Glucose

This is the main sugar in the body: almost all carbohydrates are converted into it. Its absorption in the intestine leads to the release of insulin into the blood, which causes the liver to remove excess glucose and process it into glycogen. For a long time it was believed that in diabetes, this carbohydrate, like sucrose, should not be given to the patient. But now doctors are not so categorical: glucose is so necessary for our body that it cannot be completely replaced by anything.

Fructose

Fructose- the most common natural sugar. IN bound form it, along with glucose, hides in sucrose, where it makes up 50% of the molecule. And in free it is present in almost all sweet berries and fruits. Most of all it is in honey: 40.5 g per 100 g of product. It has attracted the attention of nutritionists because its absorption does not cause insulin to be released into the bloodstream like glucose absorption does. According to experts, diabetics can eat about 0.5-1.0 g of fructose per kilogram of body weight daily. The biggest advantage of fructose is that a pleasant, familiar sweet taste can be added to the dish with small amounts of fructose, since it is 1.2-1.8 times sweeter than sucrose. Thanks to this, it is possible to reduce the calorie content of the diet, which is very important for patients with obesity, atherosclerosis and ischemic disease overweight hearts, as well as older people who have impaired glucose tolerance (that is, when excess glucose formed in the blood after eating is removed from it for too long).
However, fructose contributes to weight loss not only because of the reduction in caloric content of food. Sometimes obesity is associated with excessive food intake caused by post-meal hypoglycemia. Hypoglycemia is reduced content blood glucose, which can be caused by various factors: nutritional imbalance, increased content insulin, neurohumoral effects. A person is able to feel this state, and his reflex reaction to hypoglycemia is the desire to eat something. Fructose sometimes in such cases reduces appetite. A sharp drop in the amount of glucose in the blood may also be associated with large physical activity in athletes. To prevent this trouble, food products containing fructose instead of part of glucose have been widely used recently. Such products do not cause a sharp release of insulin into the blood and do not lead to hypoglycemia after prolonged physical exertion.
Fructose is found in plants and in the form of polymers - inulin polysaccharides and polyfructans. One of the most known sources inulin -. Recently, many different dietary products have been made from it, and it is also consumed raw. But it should be remembered that special enzymes for the breakdown of the inulin polymer into small intestine no, and it cannot be absorbed into the blood from there, since any sugar enters the bloodstream only in the form of a monomer. Inulin can break down the microflora of the large intestine, but only partially, which limits its use in its raw form. Recently, scientific developments have been carried out on the use of inulin as part of blood substitutes, where it is involved in maintaining osmotic pressure. If you introduce them into the blood, inulin is gradually broken down by liver inulinase and utilized by the body. But some scientists dispute the presence of inulinase: it is possible that other enzymes process carbohydrate.

Sorbitol

Sorbitol was first isolated from rowan berries (hence its name: Sorbus in Latin - mountain ash). It is also contained in the fruits of hawthorn, dogwood, blackthorn; less of it in apples, pears, plums, apricots, peaches, dates and grapes. In its own way chemical structure sorbitol is a six-hydric alcohol, or sugar alcohol. Its molecule can be considered as a derivative of glucose, in which the aldehyde group is replaced by a hydroxyl group. Like all polyhydric alcohols, sorbitol has a sweet taste. In terms of nutritional value, it is equated to glucose, but their physiological action is different: sorbitol does not cause a sharp increase in blood glucose. That is why it is included in the diet of diabetics. Sorbitol, in addition, has a beneficial effect on liver function. By the way, in this organ, under the action of enzymes, it turns into fructose. The disadvantages of sorbitol include its lower sweetness compared to sucrose (about 0.6), a peculiar “metallic” taste, and dyspepsia observed in some people (loose stools). Therefore, you can take sorbitol in a dose of no more than 30-50 grams per day.
Sorbitol is registered as a food additive as E420.

Xylitol

Xylitol A pentahydric sugar alcohol found in many fruits and vegetables. In terms of sweetness, it almost catches up with sucrose and is one and a half times sweeter than sorbitol. It is non-toxic and does not cause negative effects. In the human body, 80-90% of xylitol is metabolized in the liver. It, like sorbitol, can cause dyspepsia. The daily recommended dose for an adult is 40-50g.
Xylitol may counteract cavities. Finnish scientists have shown that in people who used chewing gum with xylitol instead of sucrose for 1-2 years, caries was almost 90% less common compared to controls. Similar studies have also been carried out in Russia. Kazan schoolchildren, who took xylitol daily for two years, permanent teeth deteriorated twice as often. Fructose and sorbitol also have an anti-caries effect, but to a lesser extent. Most likely, xylitol prevents streptococci that destroy tooth tissue from attaching to the membranes of dental cells.
In the food industry, xylitol is registered as food additive E967, as a sweetener, water-retaining agent, stabilizer and emulsifier.

Starch processing products

Starch- the main source of carbohydrates in our diet. Scientists and technologists have long been developing ways to obtain sweet additives from it - such as dry starch syrup, dextrin-maltose, as well as various syrups. They are usually made from potato and corn starch by hydrolysis in the presence of acids, enzymes or mixtures thereof. The result is a mixture of glucose, maltose (a disaccharide consisting of two glucose residues) and glucose oligomers of various molecular weights. In this process, you can use special enzymes- microbiological glucoisomerases and invertases - and to obtain glucose-fructose syrups with different ratios of these monosaccharides and with different sweetness. All of these products are valuable raw materials in the production of confectionery products (marshmallows, caramels, chocolates), chewing gums, soft drinks, fruit juices, canned food, ice cream and others.
Dry starch syrup in combination with lactose is often used in food production baby food(substitutes women's milk). Such mixtures are well absorbed even in the first six months, when the newborn lacks the amylase enzyme that breaks down starch. The only limitation is that in dry starch syrup the concentration of free glucose should not be large.
Glucose-fructose syrups, like pure fructose, are often used in the production of dietary products for patients with diabetes and obesity.

There is a wide range of synthetic sweeteners that can be used in foods and beverages or used to suppress the bitter taste of drugs. Naturally, the main requirement for them is complete and absolute harmlessness. In addition, they must be chemically stable over a wide temperature range from -30° to +260°C and pH from 2.5 to 8.0.

Saccharin

Saccharin- the very first synthetic sweet substance, synthesized back in 1878 by K. Fahlberg. It is 300-500 times sweeter than sucrose. It is an imide of o-sulphobenzoic acid, most commonly used in the form of the sodium salt. The body does not absorb this compound and completely removes it with urine. Saccharin has an unpleasant "metallic" taste, so it is used in a mixture with other sweet ingredients. The World Health Organization allows the use of saccharin in an amount of not more than 5 mg per kilogram of body weight per day, and in dietary products- up to 25 mg per kilogram. At these doses, it is harmless.
In the food industry, saccharin is registered as a food additive E954, as a sweetener. Like other sweeteners, saccharin does not nutritional properties and is a typical xenobiotic.

Cyclamate

Cyclamate was opened in 1937 in the USA by M. Svedom. It is cyclohexyl-amino-14-sulfonic acid. His sodium salt(C6H12NNaO3S) 30 times sweeter than sucrose. So far, it has not been possible to detect any harmful effect of cyclamate on the liver, kidneys and other human organs. Cyclamate is added to foods, juices, soft drinks, and other foods that are supposed to be low in calories. It is not recommended for use in the diet of young children and pregnant women. Daily dose, permitted by the World Health Organization, is 11 mg per kilogram of body weight.
Sodium cyclamate is registered as food supplement E952.

Acesulfame K

Acesulfame K was created by K. Klaus and G. Jensen in 1973. This is a 6-methyl derivative of oxythiazinone dioxide In the human body, acesulfame K does not decompose, is not deposited in tissues even with prolonged consumption, and is almost completely eliminated. The permitted daily dose is 8 mg per kilogram of body weight.
Acesulfame K is registered as a food additive E950.

aspartame

aspartame is a relatively new synthetic sweetener. It is a dipeptide - L-alpha-aspartyl-L-phenylalanine methyl ester. It is 200 times sweeter than sugar and tastes almost the same. In addition, it enhances the taste of sucrose, glucose, cyclamates and saccharin, as a result of which their dose can be reduced. Small amounts of aspartame completely suppress unpleasant taste sensations, which causes saccharin. In the small intestine, aspartame is broken down by the enzyme dipeptidase into the two amino acids it consists of. Aspartame is completely harmless to humans and can be added to children's preparations and products. The daily dose of aspartame is 40 mg per kilogram of body weight.
Unfortunately, aspartame hydrolyzes in strongly acidic and slightly alkaline environments, so it can not be added to every product. To get around this difficulty, scientists have proposed chemically attaching aspartame to stable macromolecules. It is only necessary that they be of optimal size, otherwise the macromolecule will prevent the sweet substance from acting on receptors, and the taste will disappear. Now analogs and derivatives of aspartame are in the center of attention of researchers.

Sucralose

Sucralose(trichlorotridioxysucrose) is the sweetest of all the synthetic sugar substitutes listed above. It is 600 times sweeter than sucrose! Sucralose is also added to products for diabetics, since this disaccharide is not broken down in the small intestine to monosaccharides (there is no suitable enzyme for this) and is almost completely excreted from the body with urine. It is partially broken down in the large intestine by the action of microflora, but the resulting metabolites are excreted or included in carbohydrate cycles in the liver. Therefore, sucralose is considered a harmless sweetener. Its daily dose is 18 mg per kilogram of body weight.
Since the second half of the 60s of our century, interest in sweet substances based on natural proteins has sharply increased. The reasons for this are an increase in the need for low-calorie sweet foods, as well as a ban on some potentially harmful synthetic substances. But protein compounds with a sweet taste are bad because plants - their sources are found only in Africa and South America. In addition, it is very difficult to isolate sweet proteins, and poorly purified preparations can be toxic. But the sweetness of vegetable proteins is so high (they are 30,000-200,000 times sweeter than sucrose) that more and more researchers are studying them. They found, for example, that the sweet taste of proteins is felt when they interact with special receptor zones on the taste membrane, and some mammals do not have them.
In Paraguay, the plant has long been well known ( Stevia rebaudiana) whose leaves have traditionally been used to sweeten drinks. Today it is grown in China, Japan and Korea, and they began to sell it here as an indoor crop. The sweet start in this plant is the glycoside stevioside. It is non-toxic, thermally unstable, and has a sweet taste intensity 300 times higher than that of sucrose. It is similar in structure steroid hormones and has weak antiandrogenic activity, that is, it can negatively affect the balance of hormones in the body.
Sucralose is registered as food additive E955.

G.V. Nikolskaya, candidate of biological sciences