Moderation is a word we often use when it comes to nutrition. Moderation is important as we need to eat a variety of foods in balanced proportions, without overindulging in any one food or food group.
So the question then is why can’t sugar substitutes be used liberally, since they are mostly ‘free’ of calories? There are a couple of reasons why moderation is important with sugar substitutes.
Moderating taste buds
It is important that we enjoy the natural taste of foods. When we use sweeteners (whether sugar or sugar substitutes) we make the food sweeter, usually for the enjoyment of the food. But the more sugar we add, the more sugar our taste buds want, and the natural taste of food is bland and unenjoyable. With sugar, this would be problematic as foods then increase in calorie content, which for most of us is unnecessary. With sugar substitutes the calorie content will not change much, and this is why it is often thought that they can be used liberally. But the taste buds still are not able to taste and enjoy foods adequately.
The unknown effects of sugar substitutes
Sugar substitutes pose some potential health concerns when consumed in excess. Some studies suggest a link between artificial sweetener consumption and an increased risk of type 2 diabetes, metabolic syndrome, and cardiovascular disease. Others suggest that sugar substitutes may alter the balance of bacteria in the gut, which could have negative effects on overall health. Some suggest that artificial sweeteners may interfere with the body's natural ability to regulate appetite, potentially leading to increased food intake and weight gain in some individuals. This seems to be the case when limited carbohydrates are eaten during the day. There have also been reports of headaches, migraines, and other neurological symptoms associated with the consumption of certain sugar substitutes.
In a recent study, high levels of xylitol were linked to an increased risk of heart attacks, strokes and death. The research team studied more than 3000 people in the US and Europe over 3 years and found that people with the highest amount of xylitol in their plasma were more likely to have a problem with their heart or blood vessels. A similar link between erythritol and problems with the heart and blood vessels was found last year by the same research team.
More research is needed, but it’s good to be aware that there are unknown effects, and to be moderate with the use of sugar as well as sugar substitutes. Remember that moderation in nutrition is not about deprivation or restriction. It's about finding a balanced and enjoyable way of eating that supports your health and well-being.
