Safety of Artificial Sweeteners

Sugarfree Natura Artificial Sweetner
Sugar Free Natura (Artificial Sweetner)

Whether your goal is cutting calories or eating healthier, the market is flooded by sugar substitutes. Understand the pros and cons of artificial sweeteners to make an informed choice.

A recently concluded study on the availability of artificial sweeteners conducted by the Department of Food and Nutrition, Lady Irwin College revealed that 12 brands of tabletop sweeteners are being sold in markets of Delhi. The market is also flooded with products sweetened with artificial sweeteners.

These include beverages like Diet Pepsi, Diet Coke, Catch Clear, soft drink concentrate like D-Lite, chewing gums like Sugar Free Orbit and candies like Ricola candies. Confectionary and mithai shops are also catering to the demand for sugar-free sweets by adding artificial sweeteners to their preparations like kalakand, kulfi, cakes and ice-creams.

What about fruits and vegetables?

As we shall see shortly, this oversimplified classification of carbs does not help us in making our food choices for health promotion and disease prevention. As per this classification, sugar, glucose, fructose, maltose, lactose etc. are examples of simple carbohydrates. They should be avoided for disease prevention. But what about fruits and vegetables? The vast majority of fruits and vegetables contain mainly simple sugars like fructose, glucose, maltose etc. It is absurd to discard these natural nutritionally rich treasures for health promotion. In spite of having simple sugars, fruits and veggies give us the indispensable vitamins minerals, phytonutrients and fiber.

Now let us take the case of complex carbohydrates. The advocates of the above-mentioned classification say that they should be included for health promotion. Again what about pizzas, burgers, noodles, biscuits, baked items and numerous other processed food items which contain starch—the complex carbohydrate. Can we say that these items promote health?. We all know that fruits and vegetables promote health naturally and processed foods don’t.

So there is a problem in this classification.

The classification has to be like this:

Good carbs: All natural unprocessed items like fruits, vegetables, whole grains etc.

Bad carbs: All artificially processed, refined and altered food articles like table sugar, glucose powder, all fast food items like pizzas and burgers and biscuits, cold beverages like coke, all sweet items having added sugar etc.

This new classification indeed exists and is based on the concept of the so called “glycemic index”. For more discussion on glycemic index go to our glycemic index page

A word of caution for diabetics: Although almost all fruits and vegetables are good for health, the paramount concern for diabetics should be blood sugar control and they should choose the type and quantity of fruit(s) very carefully. Diabetics should minimize the consumption of certain fruits like ripe bananas, ripe mangoes etc. They can taste these fruits but they should not eat them to hearts content (otherwise heart may complain one day!)

For Indian food calories chart Click here

For nutrition in apple Click here

Nutritional Calories (What is a Calorie)

Calorie is a unit of energy used in nutritional sense. It is actually a kilocalorie but written in nutritional Calorie sense with uppercase C. Due to modern lifestyle we tend to consume foo high in calories. For weight loss you should reduce calories and increase nutrition (protein, vitamin, minerals, fibre and antioxidants). On gram of protein or carbohydrate gives your body roughly 4 calories of energy. whereas 1 gram of fat gives 9 calories. Therefore high fat food should be avoided. To reduce 1 Kg weight you should burn 7700 Calories or you should reduce so many cCalories from diet over a period of not less than two weeks--longer the better for health. No CRASH DIETS !!!

For Indian Calories in Indian food Click here

For calcium phosphorus nutrition Click here

In the near future we are going to review diet and magnesium, zinc rich foods

For Calories in indian food Click here