Sugars in sugar free beverages refer to free sugars, including monosaccharides (e.g., glucose, fructose) and disaccharides (e.g., sucrose). According to tan Guijun, director of the Nutrition Department of Tianjin First Central Hospital, many sugar free drinks are not only sweet, but also sweeter than many sugary drinks. This is because of the addition of non sugar sweeteners, which is what we usually call sugar substitutes..
Sweeteners can be divided into natural sweeteners and artificial sweeteners. For example, all kinds of common sugar alcohols and stevioside are natural sweeteners, while aspartame, neotame, saccharin and cyclamate are all artificial sweeteners. In addition to sweeteners of sugar alcohols, the sweetness of general sweeteners is usually very high, usually 200 to 500 times higher than that of sucrose, and some are as high as 2000 times, and can achieve the same sweetness as sugar with very little dosage. Moreover, its absorption rate in the intestinal tract is slower than that of monosaccharide and disaccharide, so the change of human metabolism is not particularly big. Tan Guijun said that the amount of heat produced by sweeteners involved in human metabolism is too small, so it can also be regarded as 0 calories.
It is because of zero calories that many people feel that replacing sugary drinks with sugar free drinks is conducive to controlling calories and achieving the goal of weight loss. Then this kind of 0 sugar, 0 fat, 0 calorie drink is really a magic weapon to lose weight. Can people who lose weight and fat open up to drink it?
In this regard, Tan Guijun said that in the treatment plan given by the weight-loss clinic for people who have lost weight and fat, we still recommend drinking boiled water, mineral water and purified water. The principle of all sweeteners is to deceive the brain. When the brain receives the sweet signal, it finds that blood sugar does not rise. Instead, it increases the desire for real sugar, which may be detrimental to weight loss.
In addition, there are many other problems when drinking sugar free drinks as water. For example, long-term consumption of sugar free carbonated drinks will put the human body in an acidic environment, which is easy to cause the loss of minerals and damage to the teeth; some functional drinks will also add some caffeine, which will have adverse effects on the nervous system and heart; for children, drinking too much It will affect appetite and then affect the growth and development of the body... Tan stressed that the occasional consumption of sugar free beverages is helpful to reduce sugar intake, but it is not advocated to drink them openly.
Can sugar free drinks make your skin healthier?
Truth: aging skin cant just leave sugar in the pan
The argument that sugar is the culprit of accelerating aging and damaging skin has been sought after by many people. Many beauty bloggers and performing stars have taken the lead in stopping sugar and breaking sugar. In their strong appeal, many people also began to take the initiative to stop sugar, and regard it as a lifesaving straw for youth.
The principle of this argument is that excessive intake of sugars will accelerate glycosylation in the body. When the glycosylation reaction is excessive, it will lead to protein fiber deformity and stiffness, leading to aging.
In this regard, Tan Guijun said that glycosylation is a normal physiological phenomenon that occurs all the time in the body, and the glycoprotein it produces plays an important role in maintaining the normal operation of the body. Skin aging is the result of various factors in the body. For young and middle-aged women with strong metabolism, advanced glycation end products will be metabolized, so there is no need to specially anti sugar.
In fact, from the perspective of nutrition, we dont advocate giving up sugar and breaking sugar. The World Health Organization (who) and the National Health Commission (NHC) have also been emphasizing sugar reduction and sugar restriction. Tan Guijun said that sugar is the main source of heat needed by our body. Except for special diseases and taboos, whether to eat and how much to eat should be determined according to the physical conditions.
In addition to sweeteners, there may also be other additives in sugar free drinks. If you drink a lot of them for a long time, coupled with obesity and unbalanced diet for a long time, it may lead to imbalance of intestinal flora and adverse effects on skin. Tan Guijun said.
Can sugar free drinks prevent diabetes?
Truth: diabetes is not caused by eating sugar
Some people believe that sugar free drinks are completely sugar free and therefore do not cause blood sugar to rise. Some people even think that sugar free drinks can be used to prevent diabetes. In this regard, Tan Guijun said that whether sweeteners will cause blood sugar rise, there is no direct evidence from clinical medicine.
Because it is almost not involved in human metabolism, sweetener drinks do not increase blood sugar, so patients with type II diabetes can occasionally drink this substitute to satisfy their appetite or change their taste. However, Tan said it is unscientific to say that drinking sugar free drinks can prevent diabetes, because it is not because eating sugar or drinking sugar water leads to diabetes.
Many studies have found that obesity is associated with type 2 diabetes. Tan Guijun further explained that obese people eat too much energy, resulting in body obesity, obesity will affect the function of the islets, the occurrence of insulin resistance.. At this time, in order to meet the requirements of metabolism, the pancreas must secrete 5-10 times higher than the normal amount of insulin. Over time, excessive stimulation of pancreatic secretion, pancreatic fatigue, and ultimately unable to fully produce insulin, leading to type II diabetes.
If you simply drink sugar free beverages without controlling other carbohydrates, you will consume more energy over a long period of time, and the risk of diabetes and other related chronic diseases will remain high. Tan Guijun said that sugar free does not reflect the advantage of reducing the risk of diabetes, so drinking sugar free drinks will not have the effect of preventing diabetes.
Many sugarless drinks or foods will taste bad without adding sweeteners. Tan Guijun for example, for example, yogurt, pure original yogurt is very sour, most people are difficult to accept, in order to meet the taste of the public, must add some sweeteners.
Whether artificial sweeteners can cause cancer is an old-fashioned question. Wang Hao, associate professor of the school of food engineering and biotechnology, Tianjin University of science and technology, said: for example, in the 1970s, the National Cancer Institute of the United States found that sakarin saccharin caused bladder cancer in experimental rats, which led to the legislation of the United States Congress to write a warning of cancer in animals on food labels containing sakarin saccharin. Later, it was found that the mechanism root of sakarin saccharin carcinogenesis in rats It didnt exist in humans, so sakarin saccharin was removed from the carcinogen list in 2000.
In fact, there are a lot of substances that can produce sweetness. However, if you want to get a food work license to become a sweetener, you have to go through strict testing. And for sweeteners already on the job, various standards also limit the safe use of sweeteners. Wang Hao introduced that taking aspartame as an example, 40 mg / kg body weight is the safe intake level (ADI). This standard is based on animal experiments to prove that there is no adverse reaction to 4000 mg aspartame per kg body weight. A 100 fold safety factor is set on the human body. The ADI obtained by dividing 4000 by 100 is the standard of 40 mg. This intake level is very safe, equivalent to a 60 kg adult can eat 2.4 grams of aspartame a day, converted into sucrose, equivalent to 500 grams a day, which is far below the safety line for ordinary people.
According to the current standard for the use of food additives (gb2760-2014), neotame, Ammonium Glycyrrhizinate, potassium and Tripotassium Glycyrrhizinate, D-Mannitol, sodium cyclamate, aspartame, maltitol and maltitol liquid, sucralose can be used as sweeteners in bread, pastry, biscuit, beverage, condiment and other food. There are strict standards for the use of food additives in the world.
In terms of supervision, food manufacturers are required to indicate the ingredients and content of sweeteners used on the labels of their products. Therefore, there is no risk of cancer if drinks or foods with artificial sweeteners are consumed within the standard, so you can eat them at ease. Wang Hao said.