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Adding sugar substitutes to your tea and coffee? Beware of these potential health problems health news


If you’re looking to lose weight or just start a fitness journey in general, the first thing people notice is sugar. And rightly so, sugar is loaded with empty calories that lead to weight gain, diabetes risk, and heart health, among other health complications. But to add that dash of sweetness to your drinks and desserts, often people resort to artificial sugar. Although artificial sugar brands may claim to be low-calorie or even zero-calorie sweeteners, the World Health Organization advocates against the use of non-sugar sweeteners (NSS) to control body weight or reduce the risk of non-communicable diseases (NCDs).

Why WHO recommends against the use of non-sugar sweeteners

The World Health Organization’s recommendation is based on the results of a systematic review of available evidence suggesting that NSS use does not provide long-term benefits in reducing body fat in adults or children. “The results of the review also suggest that long-term use of NSS may have potential unwanted effects, such as an increased risk of type 2 diabetes, cardiovascular disease and mortality in adults,” the WHO website noted.

Sugar substitutes: How they negatively affect health

Talking about the negative effects of artificial sugar, Dr. Neeti Sharma, Senior Consultant – Nutrition and Dietetics, Merengo Asia Hospitals, Gurugram, explains, “There are several reasons why sugar substitutes can be harmful to your health. Firstly, despite their advertised efficacy . , some artificial sweeteners can negatively affect metabolism and cause weight loss rather than weight loss when consumed in significant amounts. Additionally, there is evidence linking certain sugar substitutes to adverse health consequences, including increased risk of type 2 diabetes, cardiovascular disease, and metabolic imbalances. Furthermore, some sugar substitutes Overdosing can disrupt the balance of gut microbiota and cause digestive problems.”

“Fake sugar” has several negative health effects. Dr. Sharma says, “Research has shown that some artificial sweeteners, such as aspartame, saccharin, and sucralose, can cause allergic reactions, migraines, and possibly cancer. Additionally, sugar substitutes can increase the need for sweeteners, leading to overconsumption. Or a Imbalanced diet. Other people may also experience nausea or laxative effects from other sugar alcohols, such as sorbitol and xylitol, which are used as sugar substitutes.”

7 Steps to Avoid Sugar

Here’s how you can avoid sugar in your diet, according to Dr. Sharma:

– To find hidden sugars and sugar substitutes in processed foods, read food labels carefully.

– When possible, choose whole, unprocessed foods as they are less likely to contain artificial sweeteners or added sugar.

– Use natural sweeteners like stevia, honey or maple syrup, but monitor how much you eat overall.

– Drinks like water, herbal tea or black coffee are better choices than sugary drinks or artificially sweetened sodas.

– Prepare meals at home with fresh ingredients to better manage the sugar content of your diet.

– Eat foods that naturally contain moderate amounts of sugar, such as fruit, and be mindful of portion sizes.

– Reduce your sugar intake gradually so your taste buds can eventually get used to the reduced sweetness.

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