5 Artificial sweeteners and diabetes

“Sugar or sweetener?” is often asked by the waiter/waitress when taking the order or serving the dish. For people with diabetes who wish to have a sweetened beverage or food, the most suitable option is the latter. Now, are all sweeteners the same or is there one that is more appropriate than another? Fortunately for those who must limit sugar intake, there are several artificial options to sweeten life and meals. While the function is the same (to replace sugar for sweetening meals and beverages), the characteristics differ for each. The most well-known are: Saccharin: it is a classic among artificial sweeteners. Discovered in 1879, saccharin is 300 times sweeter than sugar and passes through the body without leaving traces, as it contains no calories. It can be used for hot or cold foods. It is advisable to avoid it during pregnancy and breastfeeding. Aspartame: this sweetener was discovered by accident in 1965 by a chemist looking for a drug to combat ulcers, and was only approved for use in the 1980s. Aspartame is 180 times sweeter than sugar and provides very few calories. It can be used in cold or hot foods, although it may lose some of its sweetening properties at high temperatures. This sweetener has faced scrutiny from some users, who claim it causes headaches, dizziness, nausea, fatigue, and other sensations. However, there is a wide range of studies demonstrating that aspartame is harmless to the body when used in normal doses. One precaution: individuals with a hereditary disease known as phenylketonuria should avoid this artificial sweetener. Acesulfame-K: discovered almost by chance in 1967, this sweetener is approximately 200 times sweeter than sugar and can be used in cold and hot foods. Additionally, it is heat-stable, meaning it does not lose its properties due to heat, making it suitable for cooking and baking. Sucralose: this artificial sweetener discovered in 1976 is derived from sugar and is 600 times sweeter than it (twice as sweet as saccharin). Sucralose is the only calorie-free sweetener made from sugar and is used as a replacement in low-calorie beverages and processed foods. Like acesulfame-K, it can be used in cold and hot foods and can be included during cooking and baking. Many processed foods and diet beverages contain it. Cyclamate: this sweetener is 30 times sweeter than sugar, but its use has been banned in the United States due to evidence in 1970 that it caused bladder cancer in animals. The advantage of the artificial sweeteners mentioned for diabetic patients is that they do not raise blood sugar levels and do not count as carbohydrates or fats in exchange diets. The foods they are mixed with, of course, do provide calories, so it's important to check those ingredients. As with everything in life, it is recommended to use sweeteners in moderation. With this information, when the waiter/waitress asks you what you prefer, you will not only be able to say if you want a sweetener, but also specify which type. And when you are choosing your beverages and foods in the market, you can also take two minutes to read the details of the ingredients to make an informed choice about your preferred option. Remember that if you have questions about the use of sweeteners or artificial sweeteners and diabetes, you should consult your doctor. He or she can guide you on what is best for your case, allowing you to lead a healthy life with diabetes.