"I can resist everything except temptation" - Oscar Wilde.

During the Christmas holidays, we all gain a few extra kilograms. Each of us has our own war with sweets. We often lose battles, but we don't give up and periodically taste victory in decreasing numbers on the scale.

Many people have heard about the harmful effects of sugar and try to replace it with various substances when preparing/buying Christmas treats. But are they really safe, and is there a safe alternative for them?

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The problem of excess sugar in our diet remains quite serious.

Sugar and its derivatives, especially in large quantities, harm the body through the following mechanism.

• Effects on the microbiome:

Sugar feeds pathogenic bacteria in the intestines, which can disrupt the balance of microflora and weaken immunity, leading to the quick development of various infections. Overall, our gut microbiota produces neurotransmitters that affect mood and intestinal movement. It causes chronic inflammation and oxidative stress, which primarily affects mitochondrial viability.

• Increases risks of Type 2 diabetes:

Excessive sugar consumption overloads the pancreas, which tries to produce insulin. If you constantly create insulin swings, the body may eventually lose its ability to regulate blood glucose levels, leading to insulin resistance or diabetes development.

• Affects the cardiovascular system:

Sugar increases the levels of triglycerides and "bad" cholesterol in the blood, which raises the risks of developing cardiovascular diseases.

• Leads to premature skin aging:

Glycation – a process where sugar binds with proteins, forming end products that damage collagen and elastin. Therefore, a healthy facial complexion, absence of wrinkles, and pigment spots become impossible. SUGAR leads to the breakdown of collagen fibers. This is especially important to remember for those who have connective tissue dysplasia. Sugar is present in many products, often in hidden form, so it's important to carefully read labels and limit added sugar consumption in daily diet.

But what about sweeteners?

They are divided into three categories:

• Artificial sweeteners

• Sugar alcohols

• Natural sweeteners

The allure of artificial sweeteners - zero calories and a sweet taste - is strong, and up to 141.18 million Americans use them routinely.

Avoid artificial sweeteners like the plague. While the mechanisms of harm may differ, they're all harmful in one way or another. These include aspartame (NutraSweet, Equal), sucralose (Splenda), saccharin (Sweet'N Low), acesulfame potassium, and neotame.

Aspartame is the worst among them.

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Aspartame promotes obesity by blocking gut enzyme activity.

The researchers revealed that phenylalanine, an aspartame breakdown product, blocks the activity of a gut enzyme called alkaline phosphatase (IAP). IAP was found to prevent the development of metabolic syndrome (and reduce symptoms in those with the condition).

Research published in PLOS One also found that regularly consuming artificially sweetened soft drinks is associated with several disorders of metabolic syndrome, including:

• Abdominal obesity

• Insulin resistance

• Impaired glucose intolerance

• Abnormally elevated fats in the blood

• High blood pressure

Other research:

• Increase risk of cancer

• caused the breakdown of muscle

Maybe sugar alcohols?

Sugar alcohols can be identified by the commonality of "ol" at the end of their name, such as xylitol, glucitol, sorbitol, maltitol, mannitol, glycerol, and lactitol. They're not as sweet as sugar and contain fewer calories, but they're not calorie-free. As with all foods, you must carefully read the food labels for calorie and carbohydrate content, regardless of any claims that the food is sugar-free or low-sugar.

They're not completely absorbed into your body. Because of this, eating too many foods containing sugar alcohols can lead to abdominal gas and diarrhea. It's also worth noting that maltitol, a commonly used sugar alcohol, spikes blood sugar almost as much as a starchy new potato. 

The best option will always be natural sweeteners.

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Warm regards,
Kos and Helen.