Everything About Sweeteners

According to a Regulation of the European Parliament and of the Council of the European Union, there are two types of sweeteners: those with a low nutritive value and high intensity, such as Acesulfam K, Aspartame, Cyclamic Acid, Saccharin, and Sucralose; and those with a high nutritive value, such as Polyols like Xylitol, Erythritol, Sorbitol, Mannitol, Isomalt, Lactitol, and Maltitol. Sweeteners with a low nutritive value, due to their high sweetness level, have little impact on the caloric content of the product. Aspartame has a 200-fold higher sweetness level than sucrose, but it does not increase blood sugar levels or stimulate the pancreas to produce insulin. This is beneficial for people with insulin resistance and diabetes. Sweeteners with a high nutritive value (polyols) increase the volume of the product and reduce its caloric content. Additionally, their cooling properties in the oral cavity are utilized, for example, in the production of chewing gums or mouthwashes. However, it is important to note that excessive consumption of polyols can cause digestive problems. If the content of these substances in a product exceeds 10%, a warning must be placed on the label that excessive consumption may have a laxative effect.

Xylitol is manufactured industrially from birch bark containing a compound known as xylan. It possesses sweetening properties and its sweetness is very similar to that of sucrose. It imparts moisture and has a low glycemic index of 8. It is a beneficial choice for individuals with diabetes and insulin resistance as it stabilizes the insulin profile and reduces glycemia. It also exerts a positive influence on the lipid profile by decreasing cholesterol and triglyceride levels. It inhibits the growth of yeasts such as Candida and exhibits a laxative effect when consumed in excess. However, it is toxic to dogs as it can induce liver damage.

Multifaceted polyol is produced by the enzymatic fermentation of starch. Its chemical symbol is E 968. It delivers only 20 kcal per 100 g and has a zero glycemic index. Multifaceted polyol: - has a sweetening effect - is less sweet than sucrose (about 70% of the sweetness of sucrose); - enhances flavor; - has a natural origin and occurs in products such as soy sauce and fruit; - reduces the likelihood of developing high blood pressure; - has a laxative effect if consumed in excess.

Stevia is a plant native to Brazil and Paraguay. Its intense sweet flavor is derived from natural steviol glycosides. Stevia contributes virtually zero calories to the diet and is designated by the additive code E 960 on food labels. Key properties of stevia include: – intense sweetening power – roughly 300 times sweeter than regular sucrose; – stabilizing effect on blood glucose levels; – blood pressure-lowering potential; – antibacterial and plaque-inhibiting properties; – refreshing, slightly cooling herbal-menthol aftertaste; – high thermal stability – making it suitable for both cooking and baking. Stevia is widely used as a tabletop sweetener, food additive, and in specialized dietary products, beverages, and cosmetics.

This synthetic sweetening agent was discovered by chance in 1967 by K. Jensen and quickly gained immense popularity, finding a place in many foodstuffs. Its chemical designation is E 950. Acesulfam K: - acts as a sweetening agent, - is 200 times sweeter than sucrose; - possesses an unpleasant, metallic and bitter taste; - is not metabolized by the organism - is excreted unchanged in urine; - can be used at high temperatures; - usually occurs in combination with other sweeteners and is used in flavored alcoholic beverages, confections, spreads, beer, mustard and milk beverages.

Aspartame is considered a calorie-free sweetener due to its very high sugar content, even though it contains 400 kcal in 100 g. However, its additive to products is minimal enough to provide only a small number of calories. The properties of aspartame include: sweeteners (up to 200 times sweeter than sucrose), stabilizing and enhancing effects of fruit flavours, lack of metallic taste, and temperature resistance. Aspartame is used in the food industry as an additive to zero-calorie carbonated drinks, isotonic drinks, yogurts, breakfast cereals, sweets, gums, candies, and chips, and is also added to medications.

Artificial sweeteners should not be used in products intended for infants and young children. Additionally, it has been found that aspartame, its derivatives, and acesulfam K products may cause nervous system reactions such as headache, mood disorders, depressive disorder, and heartburn (this should appear on the product's packaging), so it is very important to read the label before purchasing it. Furthermore, it has been observed that consuming aspartame can cause allergic reactions in sensitive individuals, such as skin rashes, swelling of the tongue and throat. Polyols should not be used by individuals with irritable bowel syndrome and those following a low-FODMAP diet, as they undergo fermentation in the large intestine, which can negatively affect well-being and health. Alcohols consumed in a daily dose greater than 20-50 g can cause diarrhea. Xylitol can also cause contact allergies, which manifest as aphthae in the mouth. Sweeteners are considered safe for humans, provided they are used in appropriate amounts. The most important thing is moderation in the consumption of products containing various types of sweeteners, both more and less natural. It is worth noting that manufacturers are obliged to use safe amounts of sweeteners in their products. It depends on the consumer how much sweeteners they include in their diet. Sweeteners work well as a substitute for sugar, as they provide a sweet taste, but have lower calorie content and also have health-promoting properties. This is important for people who love sweets and struggle with excess weight, as the final calorie intake will be lower. It is worth remembering that healthy eating habits should be based on as little processed, seasonal, and varied products as possible.