Some sugar substitutes are natural and some are synthetic, known as artificial sweeteners. In the United States, several sugar substitutes are approved for use, including aspartame, sucralose, neotame, acesulfame potassium, and saccharin. Unfortunately, there are no studies on the effects of these sweeteners or possible long-term consequences of children consuming them.
For this reason, artificial sweeteners should be used in moderation. Consult a medical professional when weighing the health risks and benefits in your unique situation. Some non-sugar sweeteners are known as sugar alcohols. Sugar alcohols are generally less sweet than sucrose. Sugar alcohols are usually not used when preparing food at home but are widely used in processed foods. Sugar alcohols are considered nutritive sweeteners because they provide calories, but fewer calories than sugar.
Sugar alcohols are not completely absorbed by the body, which is why they sweeten with fewer calories than sugar. A high intake of foods containing some sugar alcohols may lead to gas and diarrhea for all people, not just those with CSID. Aside from fructose and glucose, the major monosaccharides include galactose, which combines with glucose to form milk sugar.
All sugars and starches reduce to glucose in the body. Ref 1. Most members of the sugar family end in "ose. Although this calorie-free, artificial sweetener originates from sucrose, the Harvard Medical School reports, chemical engineering gives it a far different structure. New Ref 6, about half-way down page Due to its interaction with the gastrointestinal tract, sucralose may lead to "more rapid sugar absorption," increased insulin secretion and weight gain when consumed along with foods containing natural sugars, according to the August issue of the "International Journal of Pediatric Obesity.
Sucrose encompasses a variety of granular sweeteners of which the best known is white table sugar. Date sugar is a granulated form of sucrose that often can be found in natural food stores. However, granulated sugar primarily comes from sugar beets and sugarcane. Sorghum is member of the sugarcane grass family that also contains sucrose. However, its sugar is most easily accessed as syrup. Ref 6 Other liquid forms of sucrose include the complex sugars honey and maple syrup.
Alicia Rudnicki's Library Mix website blends book buzz for all ages. A gardener, she writes for California's Flowers by the Sea nursery. This may explain why added sugars like high-fructose corn syrup are linked to various health issues. Glucose and fructose are absorbed directly into your bloodstream, while sucrose must be broken down first. Glucose is used for energy or stored as glycogen. Fructose is converted to glucose or stored as fat.
Your body converts fructose to glucose in the liver to use it for energy. Excess fructose places a burden on your liver, which may lead to a series of metabolic problems Several studies have demonstrated the harmful effects of high fructose consumption. These include insulin resistance, type 2 diabetes, obesity, fatty liver disease and metabolic syndrome 14 , 15 , In one week study, people who drank fructose-sweetened beverages had an 8. Another study found that while all added sugars can increase your risk of type 2 diabetes and obesity, fructose may be the most harmful Since fructose is metabolized in your liver like alcohol, some evidence suggests that it may be similarly addictive.
One study found that it activates the reward pathway in your brain, which may lead to increased sugar cravings 20 , Fructose has been linked to several negative health effects, including obesity, type 2 diabetes, insulin resistance and fatty liver disease.
Consuming fructose may also increase feelings of hunger and sugar cravings. There is no need to avoid sugars that are naturally found in whole foods, such as fruits, vegetables and dairy products.
These foods also contain nutrients, fiber and water, which counter any of their negative effects. The harmful health effects associated with sugar consumption are due to the high amount of added sugar in the typical Western diet. To put that into perspective, one ounce ml can of soda contains about 30 grams of added sugar, which is enough to push you over your daily limit When buying processed foods, always read the ingredient list carefully to look for hidden sugars.
Keep in mind that sugar can be listed by over 50 different names. The most effective way to reduce your sugar intake is to eat mostly whole and unprocessed foods.
Added sugars should be limited, but there is no need to worry about those found naturally in foods. Consuming a diet high in whole foods and low in processed foods is the best way to avoid added sugars. Your body can absorb them more easily than the disaccharide sucrose, which must be broken down first. Fructose may have the most negative health effects, but experts agree that you should limit your intake of added sugar, regardless of the type.
To ensure a healthy diet, eat whole foods whenever possible and save added sugars for the occasional special treat. Experts believe that excess sugar consumption is a major cause of obesity and many chronic diseases. Here are 11 negative health effects of consuming…. People disagree on how much sugar is safe to eat each day.
Some say you can eat sugar in moderation, while others recommend avoiding it completely.
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