Five questions about sweeteners –

Sugar substitutes identified on packaging as sweeteners are great for those with diabetes or who want to lose weight. They meet the desire to eat sweets without causing spikes in blood glucose or extrapolating calories, as with the sugarcane product. But take it easy. Exaggeration makes the shot backfire: it favors weight gain, in addition to bringing other risks. Check out!

1. Who are sweeteners indicated for?

For anyone who needs to restrict their sugar intake, whether due to metabolic diseases (such as diabetes) or controlling calories to reduce weight.

But take it easy. The sweetener should not be consumed by hypertensive people. “Saccharin, cyclamate and acesulfame K are contraindicated for those suffering from hypertension”, warns nutritionist Andrea Teixeira Pires, from Rio de Janeiro. Those with kidney disorders who need to control potassium intake should also stay away from acesulfame K and people with phenylketonuria, who lack the enzyme to metabolize phenylalanine, cannot consume aspartame.

Stevia and sucralose are unrestricted. “The moderate use of these two substances is even allowed for children and pregnant women, with the recommendation of a doctor or nutritionist, as in general both are not advised to consume sweeteners”, guides Andrea. Future mothers should observe this care especially in the first trimester.

2. Does the risk of cancer exist?

Studies with rats that received very high doses of saccharin and cyclamate showed the danger of tumors. “However, later work, published in journals of great scientific impact, did not document this risk in humans, at the recommended doses”, says doctor and nutrologist Durval Ribas. Thus, consumption within recommended limits is considered safe.

Aspartame has already been accused of causing headaches, visual disturbances, multiple sclerosis, brain cancer and even Alzheimer’s disease, but nothing has been proven. According to Durval, a study involving researchers from the United States, Holland and England published in 2007 in the Revista de Toxicologia showed that there are no risks.

3. Is it true that sweeteners make you fat?

Not directly, because they bring few calories: a sachet of aspartame, saccharin, sucralose or cyclamate (800 milligrams) has 3 calories; one of stevia has even less, 0.81 calories, while one of sugar (6 grams) has 24 calories. But indirectly they can favor weight gain. It’s just that the brain doesn’t interpret sweetener intake as candy. And, in the absence of glucose, it can stimulate the production of neurotransmitters that increase the desire to eat cakes, bonbons and sweets. Thus, to lose weight, it is not enough to use sweeteners. It is necessary to watch the diet as a whole.

4. Is there any that don’t leave a metallic taste in your mouth?

Saccharin, acesulfame K and stevia have a more bitter taste. Aspartame and sucralose, on the other hand, do not offer this drawback. “Manufacturers usually mix three or more types in low doses to avoid this aftertaste”, reveals Durval. Therefore, it is common for a product to have a blend of several sweeteners. But beware: Last year, stevia-based sweetener companies were fined because their products had far more cyclamate than advertised. Read the packaging carefully so you don’t run the risk of taking a pig in a poke.

5. Which ones can go into the fire?

With the exception of aspartame, which tends to degrade and lose its sweetening properties, the other sweeteners can be used in the preparation of cakes, informs nutritionist Andrea. But, just in case, before taking a sweetener to the fire, check on the package if it resists heat.