The Hidden Dangers of Diet Sodas and Artificial Sweeteners - Nutrition

Dr. Zhuang Yizhen reply Nutrition

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Hello: The use of artificial sweeteners can indeed reduce calorie intake.
Common artificial sweeteners used in coffee and beverages, such as aspartame, are many times sweeter than sucrose.
Although they contain calories, the amount used is so small that the caloric intake is negligible.
Other sweeteners like saccharin and potassium acesulfame are not metabolized by the body, thus they contain no calories.
Here are some common artificial sweeteners available on the market:
1.
Sugar Alcohols are commonly used artificial sweeteners found in products like sugar-free gum and candies.
They are not classified as artificial sugars and have a sweetness level that is only about half that of sucrose.
Therefore, individuals with a sweet tooth may consume more, which may negate the intended calorie reduction.
Additionally, sorbitol, a common sugar alcohol, can cause mild laxative effects if consumed in excess, so it is advised that individuals with sensitive gastrointestinal tracts avoid excessive intake of sugar alcohols such as sorbitol, xylitol, and mannitol.
2.
Saccharin is one of the earliest artificial sweeteners used, and its safety has been a subject of controversy.
In 1972, animal studies found that rats fed saccharin developed bladder cancer.
At that time, the FDA considered banning it, but due to significant opposition, it was decided to only include a warning label stating "may cause bladder cancer in laboratory animals." However, subsequent studies have failed to confirm that saccharin causes bladder cancer; some scientists have suggested that the cancer in the animal studies may have been due to impurities in the sweetener rather than saccharin itself (saccharin was removed from the FDA's list of carcinogens in 2001).
Due to its bitter aftertaste, individuals particularly sensitive to bitterness are generally advised to consider using aspartame instead.
3.
Aspartame is one of the most commonly used artificial sweeteners, and its safety is particularly emphasized.
Media reports have suggested that aspartame may lead to brain cancer and other diseases.
In fact, aspartame is composed of two amino acids: aspartic acid and phenylalanine, which are also components of proteins found in various foods (such as meats, soy products, and dairy).
Despite being used for many years, there is still no evidence to suggest that its use leads to any diseases.
However, individuals with the genetic disorder phenylketonuria (PKU) cannot metabolize phenylalanine and should avoid aspartame, although this condition is rare.
The acceptable daily intake of aspartame is less than 50 mg per kilogram of body weight; for example, a person weighing 68 kg should consume less than 3,400 mg of aspartame, which is equivalent to about 12 cans of diet soda or 97 packets of table sweetener.
Generally, the intake levels for most people are far below the recommended limits, making it unlikely to exceed the daily safety threshold.
Since aspartame is heat-sensitive, it should be added to hot foods after cooking.

It is generally recommended that individuals who regularly use artificial sweeteners or sweetened products read labels to understand which type of sweetener is used and its safety.
If there are any doubts, consulting a doctor or nutritionist is advisable.
The safest approach is to avoid consuming large amounts of the same type of artificial sweetener daily to prevent excessive intake.
If there is still psychological resistance to artificial sweeteners and concerns about calorie intake, the most straightforward and fundamental method is to avoid sweets and sugary beverages or to reduce the use of natural sugars.
In fact, one teaspoon of sugar contains about 20 calories, while one teaspoon of oil contains 45 calories; for those trying to lose weight, the caloric content of sugar is only half that of oil.
Therefore, to successfully lose weight, one should first address high-fat foods; otherwise, using large amounts of artificial sweeteners may not achieve the desired weight loss effect.

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Reply Date: 2002/05/14