Medical Health Information

Sweeteners - Tips

What are the benefits of sweeteners?

Sweeteners
• Sucralose: molecule derived from sugar sweetness highest (600 times that of sugar). Very stable, it can be used hot or cold.
• Aspartame: very high sweetening power (200 times that of sugar), no aftertaste and a flavor similar to sugar, which are the most intense sweetener used.
• Acesulfame-K: sweetness 100-200 times than sugar and high stability to heat and acidic environments.
• Saccharin (the oldest): very high sweetening power (300 times higher than sugar).
Polyols
They favor including the prevention of caries by reducing the number of bacteria present in the mouth.
Although they are made from sugars (mostly from fruit and corn syrup), they are not considered as sugars, but as bulk sweeteners (occupying the same volume as sugar).
This is why the word "sugar free" on the packaging of products containing polyols (such as chewing gum).

What are the disadvantages of sweeteners?

• Saccharin: unpleasant metallic aftertaste.
• Aspartame: poor resistance to heat and acidity that make it lose its sweet taste, which is why it is often associated with acesulfame-K more stable.
• Acesulfame-K: bitter aftertaste.
• Polyols: Risk of gastrointestinal disorders (abdominal pain, bloating, diarrhea, laxative effect).

What should I be wary?

Be wary of some products in which the absence of sugar is offset by a higher rate of fat (so read the label); abuse of drink "light" sweeteners in children and also in some adults.

Sweeteners or "fake sugars" are substances sweetness, but does not provide the calories of sugar.
Sweeteners are consumed most often in the form of sweeteners or additives in beverages introduced "light", confectionery, desserts, chocolates, ice cream, slimming ...

There are two types of sweetener:

- Intense sweeteners (saccharin, aspartame, acesulfame-K, sucralose) that provide little or no calories;
- Polyols (sorbitol, isomalt, xylitol, maltitol, mannitol) that provide two times less calories than sugar.

Sweeteners and cons-indications

There is a cons-indication for aspartame (combination of two amino acids, aspartic acid and phenylalanine) is phenylketonuria, a rare genetic disease detected at birth.
This cons-indication is linked to phenylalanine (its presence is always mentioned on the label of products that contain aspartame).
Sweeteners are not recommended for children under 3 years.
The acceptable daily intake (ADI) is set sweeteners:
- For aspartame at 40 mg / kg body weight per day (knowing that the average adult is 0.05 to 0.4 mg / kg / day);
- For sucralose: 15 mg / kg / day;
- For saccharin: 5 mg / kg / day.

Usefulness of sweeteners

Sweeteners are interesting:

- To limit the consumption of sugars (which provide only empty calories, that is to say without any nutrient) as part of a diet because they reduce caloric intake;
- Diabetics, they offer an alternative to simple carbohydrates (sugars which pass rapidly into the blood and make blood sugar rise) allowing to enjoy the sweet taste without affecting blood glucose;
- The prevention of caries by reducing the consumption of sugar.

Diet products are "light" fat or sugar and should therefore provide less fat and sugar than normal products.

They may be labeled as "light", "mild", "light", "0%"

Diet products must indicate on the label the percentage reduction (fat or sugars) and their total caloric value.

What difference is there between diet products, and some products labeled "sugar-free"?

Products such as candy, confectionery, chewing gum "sugar-free" contain almost as many calories as conventional products. This is why they are not products "lights" in the true sense of the term.
Sugars of these products are replaced by polyols designed to prevent caries but bring as many calories as sugar.
Such as polyols (hydrogenated carbohydrates) are not in the category of the sugars, at the legislative level, manufacturers can affix the word "sugar".

What is the value of diet products?

• The low-sugar products generally have a lower glycemic index (which avoids peaks of insulin secretion by the pancreas that causes the setting aside of fat and weight gain).
• Drinks "lights" may satisfy those who are attracted by the sweet sensation, without providing calories: A calorie diet soda against a 150 calories for a normal soda.
• The meats and sausages are also subject to reduction by replacing some of the fat from broth starch, or offering products made from meat leaner than pork (sausage chicken, turkey ham, fish pâtés, rabbit ...).
• Light products can be a useful aid provided they do not consume more than non alleviated

What are the disadvantages of diet products?

• Some low-fat products (prepared foods, mayonnaise, salad dressings, chips ...) may be alleviated at the expense of good unsaturated fatty acids (beneficial effects on cardio-vascular).
• Removing fat from food leads to elimination of fat-soluble vitamins (fat soluble) such as vitamins A, D and E.
This is why fat dairy products are rich in fat in these vitamins.
• Some low-sugar products sometimes have a higher fat levels for reasons of taste or presentation (including some chocolates).
Conversely, some biscuits "lights" are modestly lighter on fat but not sugar. And they are often larger (32 g) the classic cookies (12 g).
• Products such as low-fat chips remain fat products. A yogurt low fat calories from 40 to 60 calories with fruits (the equivalent of a conventional yogurt).
• Light products do not provide the same satisfaction than non lightweight and do not provide the same concentration of nutrients.
This is why eating low-fat products may cause a tendency to increase the portions or choose other foods, with the paradoxical risk of weight gain or eating disorders.
• Drinks "lights" the need to maintain and sugar can also promote habituation to these drinks and the need for sugar.

What should I be wary?

Be wary of the terms "light" or "0%" which suggest a dietary product, low in calories and ideal for weight loss, which is not always the case.

Physical activity
Physical activity should be practiced daily to maximize the benefits of nutritional balance. It is advisable to do at least 30 minutes of brisk walking per day and avoid possible easy solutions: take the stairs instead of the elevator, walk or take the bike for short trips ...

Nutritional balance in practice

Nutritional recommendations (National Health and Nutrition) are a good nutritional balance while being compatible with the notions of pleasure and conviviality.

Must draw every day in each of the major food groups because all foods are essential for a balanced diet, but their consumption should be limited and preferred for some others.

There is no question of any computing without stopping, because the nutritional balance is not played on a dish, a meal or even a day, but at least a week.

• Eat at least five fruits and vegetables per day: fresh, raw, cooked, canned or frozen, they provide fiber and micronutrients (vitamins, minerals and trace elements) needed by the body. Studies have shown their protective role in the prevention of diabetes, cardiovascular disease, in the fight against overweight ...
• Consume three dairy products per day: yogurt, milk, cheese, focusing on those that are richest in calcium, less fat and less salt.
• Bread and cereal products, potatoes and legumes at every meal focusing on whole grain foods that facilitate regular energy distribution.
• Limit added fats (butter, cream, oil) and choosing the right vegetable oils (olive, canola, walnut, grapeseed, soy, wheat germ) rich in polyunsaturated essential fatty acids omega-3 and 6 (protective effect on arteries and cardiovascular diseases).
• Reduce consumption of fatty meat (rich in saturated fatty acids, the excess is harmful to the arteries) in favor of white meat and poultry, fish (at least twice per week) with an emphasis on fatty fish from cold seas rich derivatives of omega-3 (beneficial cardio-vascular) or alternatively eggs (rich in many micronutrients).
• Focus on diet cooking methods (steam, stew, foil, grill ...).
• Limit sugar and sugary foods (sweets, chocolate, cakes) in favor of low glycemic index foods (wholemeal bread, wholegrain cereals, brown rice, wholemeal pasta, legumes, fruits, vegetables).
• Avoid food that is both fat and sugar (cakes, pastries, buns ...), fatty and salty foods (meats, quiches, pizzas, pies ...) providers calories and poor nutritional density.
• Avoid sodas and calorie rich implicated in overweight children, the benefit of mineral waters that drain the body.
• Limit consumption of table salt and salt products (sausages, chips, cakes, snacks ...) and prefer iodized salt.
• Drink water ad libitum.
• Attention to alcohol: Do not exceed more than two glasses of wine per day for women and three glasses for men.

How to choose foods with a tight budget?

• Focus on starchy foods such as staple food. These are sources of cheap energy with little or no undesirable compounds: including wholemeal bread, brown rice, legumes, potatoes. Avoiding refined carbohydrates (such as white bread, crackers, white rice, pasta, semolina ...) depleted nutrients.
• Avoid buying fruit out of season and think of fruits and vegetables frozen or canned are just as nutritional as fresh.
• Use spices, condiments, tomato sauce ... rich in micronutrients.

What should I be wary?

Be wary of salt, including the hidden salt in many foods, especially in cases of hypertension.

Nutritional balance: what is it?

Nutritional balance is achieved when the supply can optimally cover the nutritional needs of the body.

Nutritional needs of the body

• In order energy (the first indicator of a food's energy density):
- 2 000 to 2 500 Calories (or kilocalories) in men with moderate physical activity and up to 3 000-3 500 calories in case of heavy physical activity (work strength, endurance sport);
- In 1800 and 2000 Calories (or kilocalories) in women.

• In qualitative: we speak of nutrient density of a food. This indicator estimates the total content of essential nutrients for a given amount of energy.

Essential nutrients for the body are compounds that the body needs but he does not know synthesizing:

- Macronutrients: carbohydrates, lipids, proteins;
- Micronutrients: vitamins, minerals and trace elements.

They are found in the major food groups:

- Meat, fish, eggs;
- Vegetables and fruits;
- Bread, pasta, rice, potatoes, pulses, other cereals;
- Fats;
- Sugars and sugar products.

The main principles of a balanced diet

Nutritional balance is based on three main principles of eating a diverse and varied:

- Eat real meals rather than snacks;
- Eat foods rich in fiber, micronutrients (vitamins, minerals and trace elements) and essential fatty acids;
- Reduce the consumption of calories providers, often impoverished in essential micronutrients and rich in sugars and bad fats (saturated fatty acids).

But it is not enough to "eat varied" to cover all needs: we must also take into account the nutritional profile of foods.

The concept of nutrient profiles is related to the fact that most foods have both strengths and weaknesses: it is this relative balance between good and bad qualities of food that determines their overall nutritional quality.
Revise eating habits

A good balanced diet combined with physical activity can stay healthy by participating in the prevention of many diseases, including obesity, diabetes, cardiovascular disease and certain degenerative diseases.

To improve the nutritional balance, it is necessary:

- To the point on how to eat: meal or snack complete and balanced throughout the day;
- Become aware of his dietary errors (excessive animal fats, fried foods, fatty and sugary foods, alcohol);
- Retain a food is nutritionally okay if low levels of three compounds (saturated fat, salt and added sugars);
- Follow the nutritional advice validated and widely disseminated by ministerial bodies (see Useful links).

Food sources of vitamins

Vitamin A

Vitamin A (retinol), directly usable, is in animal products.
Provitamin A (precursor of vitamin A) is found mostly in plants of orange, yellow and green.

Main animal sources
• Fatty fish
• Offal
• Milk, cream
• Butter
• Egg yolk
• Cheeses

Main plant sources
• Citrus
• Carrots
• Pumpkin
• Apricot
• Mango
• Melon
• Chou
• Spinach, watercress, lamb's lettuce, wild lettuce
• Peppers
• Parsley

Vitamin B group

Main plant sources
• Flour and whole grains
• Germ of cereals
• Pulses
• Brown Rice
• Some vegetables, especially green leafy vegetables that are rich in dark Vitamin B9 (watercress, spinach, kale, lamb's lettuce and other salad)
• Some dried fruit

Main animal sources
• Fish, meat, offal (liver, kidney) rich in vitamin B12
• Milk and milk products
• Eggs
• Oysters

Deficiencies in vitamins B1, B3, B6 and B9 are quite common in the elderly.
Deficiencies in vitamins B6 and B9 are seen in women on the pill, people in cancer treatment and in some medicines (antibiotics, antipsychotics ...).
Deficiencies in vitamin B9 (folic acid) are found in pregnant women.
The strict vegetarian diets promote vitamin B12 deficiency (risk of anemia).
Alcohol promotes deficiencies in vitamins B1, B6 and B12.
Deficiencies in vitamins B5 and B8 can cause hair loss, nail changes.

Vitamin C (ascorbic acid)

It is mostly found in large quantities in fruits and vegetables, including fruit acids and the greenest leaves of vegetables.

Main sources
• Fruits:
- Citrus (oranges, lemons, tangerines);
- Red fruit (blackcurrants, strawberries, blackberries);
- Kiwi, papayas, guavas.
• Fresh vegetables: peppers, watercress, spinach, cabbage, tomatoes, potatoes, onions, broccoli
• Herbs (parsley, chives, sorrel, chives)

Vitamin C enhances the absorption of iron from vegetables: fresh orange juice can triple the absorption of iron from cereals breakfast.

Food sources of vitamins Tips

Vitamin C (ascorbic acid)
It is mostly found in large quantities in fruits and vegetables, including fruit acids and the greenest leaves of vegetables.

Main sources
• Fruits:
- Citrus (oranges, lemons, tangerines);
- Red fruit (blackcurrants, strawberries, blackberries);
- Kiwi, papayas, guavas.
• Fresh vegetables: peppers, watercress, spinach, cabbage, tomatoes, potatoes, onions, broccoli
• Herbs (parsley, chives, sorrel, chives)
Vitamin C enhances the absorption of iron from vegetables: fresh orange juice can triple the absorption of iron from cereals breakfast.

Vitamin D (calciferol)

It is found mainly in animal products.

Main sources
• Oily fish from cold seas (salmon, halibut, herring, sardines, tuna ...)
• Egg yolk
• Offal (liver)
• Butter
• Dairy

The majority of vitamin D is synthesized in the skin by the action of the sun's ultraviolet risks of deficiency are mainly:
- Elderly people who leave little;
- Persons to very dark skin (the pigmentation of the skin reduces the penetration of ultraviolet rays);
- Infants and young children, in whom supplementation is routine for good growth.

Vitamin E (tocopherol)

Main plant sources
• Oils and margarines (sunflower, corn, grapeseed)
• Wheat germ
• Nuts (almonds, hazelnuts)
• Greens
• Some vegetables (fennel, asparagus, salsify)

Real deficiency of vitamin E is rare in adults.

Vitamin K (phylloquinone)

It is found mainly in animal products.

Main animal sources
• Offal
• Butter
• Egg yolk
• Cheeses
Main plant sources
• Family of cabbage (cauliflower, Brussels sprouts, red cabbage, sauerkraut, broccoli)
• Spinach
• Asparagus
• Soybeans
• Tomato

Deficiencies are rare.
Persons on anticoagulant therapy (oral anticoagulants) should avoid foods richest in vitamin K that interfere with their treatment.