Artificial sweetener as a substitute for sugar, is it safe?

Those of you who are trying to reduce sugar consumption may be curious about artificial sweeteners which are said to replace the sweetness of sugar and of course be healthier. Yes, nowadays there are many low-calorie sweetener products on the market. However, it is not uncommon for people to be afraid to replace sugar with this type of sweetener for fear of being unsafe. Then, is it actually safe or not, artificial sweeteners, or more accurately called low-calorie sweeteners?

What are artificial sweeteners or low calorie sweeteners?

Artificial sweeteners are ingredients that are made to replace sugar with foods that are also sweet but contain calories that are lower than sugar. However, not all sweeteners with low calorie content are artificial sweeteners, because there are several types that are natural ingredients. Therefore, a more appropriate term to use is low-calorie sweetener.

In fact, low-calorie sweeteners have a stronger sweet taste than regular sugar. Even so, this sugar substitute product still has a lower calorific value than sugar.

When compared to calorie content, one tablespoon of sugar (1 gram) contains 50 calories. Meanwhile, some types of low-calorie sweeteners don't even have calories in them at all.

Some examples of low-calorie sweeteners that are often used include:

Aspartame, contains calories: 0.4 calories / gram
Sucralose, contains calories: 0 calories / gram
Stevia, contains calories: 0 calories / gram

Are low-calorie sweeteners safe for daily consumption?

Low-calorie sweeteners can be used daily in your diet. Usually this low-calorie sweetener is used in processed foods and drinks (processed food) included soft drinks, powdered drink mixes, candy, pudding, canned food, jam, jelly, dairy products, and many other foods and drinks.

Apart from that, low-calorie sweeteners can also be used at home for baking and cooking. However, to prepare it at home you will need to modify the recipe because this sweetener will produce a different volume and texture than regular granulated sugar. Some artificial sweeteners also leave a final taste (aftertaste) which sometimes has a bitter taste on the tongue.

Anyone who needs a low calorie sweetener?

Actually, low-calorie sweeteners can be consumed by anyone, but because of their low calorie content, diabetics are encouraged to use them instead of sugar. Low-calorie sweeteners have been proven safe for blood sugar levels because artificial sweeteners do not contain compounds that can raise blood sugar levels.

Not only that, this sugar substitute is also recommended for those of you who are overweight. By replacing sugar with low-calorie sweeteners, you can cut your daily calorie intake and ultimately help you lose weight.

But basically anyone can consume artificial sweeteners, even those of you who don't have a history of diabetes or are overweight. The reason is, artificial sweeteners can also help you maintain an ideal body weight and are good for oral and dental health.

Are there any side effects after consuming low calorie sweeteners?

Although it tends to have a lower calorie content, some people are still afraid to use it because it is thought to increase the risk of cancer.

However, experts from the National Cancer Institute state that there is no scientific evidence that these approved artificial sweeteners can cause cancer or other health problems.

In addition, many other research results have proven that artificial sweeteners are generally safe when consumed as recommended even in pregnant women.

The FDA (American food and drug control agency equivalent to BPOM in Indonesia) also recognizes that artificial sweeteners are safe to use as a sugar substitute.

How many doses of low-calorie sweeteners are safe for consumption?

This dose will vary from each type of low calorie sugar used. The maximum limit is a "per kilogram body weight" calculation, meaning that if the limit is 50 mg per kilogram of body weight and your body weight is 50 kg, the limit for daily intake is 50 x 50 = 250 mg per day.

The following are the maximum limits for the use of low-calorie sweeteners recommended by the FDA:

Aspartame: 50 milligrams per kilogram of body weight (1 sachet usually contains 35 grams)
Sucralose: 15 milligrams per kilogram of body weight (1 sachet usually contains 12 grams)
Stevia: 12 milligrams per kilogram of body weight (1 sachet usually contains 35 grams)