Advisory

Artificial sweeteners

Substitute sweeteners are substances used to replace sugar in foods and beverages. They are particularly popular among people who are trying to reduce their sugar intake, whether for weight control, health reasons such as diabetes, or simply for a healthier lifestyle. Substitute sweeteners can be synthetic, like aspartame, saccharin, or sucralose, or natural, like stevia or xylitol.

From a health and nutrition standpoint, substitute sweeteners are often considered a healthier alternative to sugar because they contain little to no calories and do not cause blood sugar levels to rise. However, some studies suggest that the consumption of substitute sweeteners may lead to increased appetite and calorie intake, which can paradoxically result in weight gain. Moreover, some synthetic sweeteners have been associated with potential health risks, including an increased risk of cancer. Natural sweeteners are generally regarded as safer, yet it remains important to consume them in moderation.

What about artificial sweeteners? Are they only bad because they create a dependence on sweet flavors? Which artificial sweeteners are safe and suitable for people with diabetes? Specifically, I am interested in Erythritol.
Thank you.

The label "bad" for artificial sweeteners is not entirely accurate. They have the clear advantage of containing little to no energy, but on the other hand, like any other sweeteners, they unnecessarily increase or intensify the connection to sweet taste, which can lead to a dependency on sweetness. If you're looking for a suitable sweetener for diabetics, consider sources of inulin (e.g., chicory syrup) as a clear favorite—they are of natural origin, have very low energy content, and simultaneously serve as prebiotics.

Hello,

I would like to inquire about the connection between the consumption of artificial sweeteners with coffee. Could it be assumed that the glycemic peak, along with caffeine, will increase due to faster absorption despite their lower glycemic index? Is it therefore reasonable to limit coffee consumption in clients with prediabetes, despite its benefits, to reduce the burden on the pancreas and to normalize the value of glycated hemoglobin, i.e., the three-month average blood sugar level, more quickly?

When it comes to low-calorie sweeteners (which practically includes all of them), there is no risk of excessive blood glucose increase, even when combined with coffee.

There can be a debate about whether coffee is beneficial to health, as the health benefits often associated with it are mostly related to a healthy population. Meanwhile, in individuals with metabolic disorders, its side effects are shown to affect health to a much greater extent. Additionally, it is necessary to consider individual differences, as caffeine metabolism is primarily driven by genetics, influencing the overall impact of coffee consumption on each of us.

For diabetics, I do not advocate the use of artificial sweeteners not only because they are unnecessary (= sweeteners are not essential), but also because they are counterproductive in their nature. If you want to make exceptions, use sources of inulin (e.g., chicory syrup), which also function as a prebiotic.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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