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Everyone likes their “sugar fix” -- a cup of tea to start the day, with a biscuit or two. Many are addicted to sugar (though they may not even be aware of it) and feel under the weather when their craving is not fulfilled. This is even more noticeable in children, who may move all day from one sugar fix to another. Many refuse to eat real food. They appear to survive on a nutritionally valueless yet high-calorie diet of snacks, colas, ice cream, biscuits and chocolates. Even the milk they drink is sweetened with health additives. Almost 50 per cent (by weight) of these flavoured powders is pure sugar or sugar substitutes.
Our high sugar consumption has resulted in an epidemic of obesity, high triglycerides, weak bones, diabetes and heart disease. Fortunately, we are now aware of the problem and people (even those without diabetes), are trying to loose weight. The easiest way seems out is to cut down on sugar intake. And that doesn’t seem too difficult given that we have zero-calorie drinks, sugar-free cakes, biscuits and ice cream and diabetic chocolate.
A wide variety of substances can be used to sweeten food instead of sugar. Some of them can be added before cooking or baking as they are heat stable while others can only be added to cooked food as they are destroyed or degraded by heat into bitter constituents. Many of these sweeteners are much more potent than sugar, so a small quantity is sufficient. However, sugar-free does not necessarily translate into calorie-free. Especially in the case of desserts, the calorific reduction in the dish due to the use of a sugar substitute may actually be negligible.
Sugar substitutes fall into four categories -- artificial sweeteners, sugar alcohols, natural and novel sweeteners. Several products are often mixed together to provide the correct consistency and taste. Artificial sweeteners labelled “natural” may be derived from honey, corn syrup or dates.
Saccharin is the oldest artificial sweetener. The recommended daily intake should not exceed 5mg/kg. It is so intensely sweet that most people do not consume anywhere near that amount. It was linked to bladder cancer in mice but now it is considered safe. It can cause allergic reactions particularly in people who already have a “sulpha” allergy. It can produce headache, breathing difficulty, skin rashes and diarrhoea. It is best avoided in children and pregnant women.
Aspartame is very popular as it can be used for cooking. As much as 50 mg/kg can be consumed a day and it has only 13 calories per teaspoon (compared to sugar’s 20). It can however, cause abdominal pain, diarrhoea, blurring of vision and lead to depression and anxiety.
Splenda contains sucralose, dextrose and maltodextrin and a cup of it has 92 calories and 30gm of carbohydrates. This means it is not really sugar-free. It is very sweet so only small amounts can be eaten and this may not make a difference to overall daily calorie consumption. Excessive use can cause abdominal bloating and diarrhoea.
Stevia falls under the category of novel sweeteners. It is derived from the leaves of a plant and is called “meeta patta” in Hindi. It contains zero calories, is safe and has only a mild bitter taste. It is available as a powder.
Sugar -- often disguised as fructose, corn syrup or molasses -- is hidden in all kinds of processed food such as chips, ketchup and health drinks. Unless you lead food labels carefully it is possible to consume sugar and calories without realising it. “Sweet” taste funnels a desire for more, so sugar substitutes may wind up making you eat more to reduce the craving. The calories reduced are insignificant and may be made up elsewhere.
It is probably healthier to eliminate sugar in food altogether to reduce calories, eat less, control diabetes and lose weight.
Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her at yourhealthgm@yahoo.co.in
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