Will sugar substitutes help you lose weight?

(HealthDay) -The term "sugar substitute" is a catch-all that covers a wide range of alternatives, starting with small pink, blue and yellow packages. But their value as a health or diet aid is still uncertain.

A research journal in the BMJ found that there was little evidence to know how much to use them contributed to weight loss, and that the real solution was to reduce sugar in general by drinking water and choosing weak or neutral foods. Nevertheless, sugar substitutes can release calories that you can spend on healthier foods. Here's what you need to know:

A spoonful for a spoonful, artificial sweeteners can be 100 times sweeter than sugar, with little or no calories. As food additives, they are regulated by the US Food and Drug Administration and must be approved before they can be marketed.

Approved artificial sweeteners

• Saccharin
• L & # 39; aspartame
• sucralose
• neotame
• Acesulfame potbadium
• Advantame

Sugar alcohols are a type of sweetener commonly used in packaged foods. These are carbohydrates, but the body does not absorb them completely. They do not increase blood sugar as much as natural sugars. They also contain fewer calories, but they can have a laxative side effect.

Common sugar alcohols in packaged foods

• isomalt
• maltitol
• mannitol
• sorbitol
• xylitol

"New" sweeteners are a different type of product. The most common is stevia, which is made from a plant. Considered a dietary supplement rather than an additive, refined stevia is not subject to FDA regulation, although the agency, among others, considers it safe. It is widely available as a powder, drops of liquid to its own small packages. The monk fruit extract is another sweetener in this group that is starting to gain ground among consumers.

Although sugar substitutes like honey, molbades, maple syrup and agave nectar may look healthier than processed white sugar, their calories are almost the same as those of sugar.

No matter what sweetener you choose, monitor your consumption. A Swedish study found that people who consume two sugary drinks a day, whether naturally or artificially, double their risk of diabetes. And the risk increases with the number of drinks you drink.

Copyright © 2019 HealthDay. All rights reserved.