Diet Beverages During Weight Loss
We know the theory, sugar is bad …
Negative Effects of Sugar
Either because we are on a diet with a goal to lose weight or simply seek to control our power to make a profit on our health, it seems that we all have clear negative effects of sugar (sucrose) in any form.
We know that sugar causes the release of a large amount of insulin at once to capture circulating glucose in the bloodstream and enter it into the cell, it generates a cellular resistance to this insulin, which causes more and more insulin need to carry the same amount of glucose to the cell.
This environment chronically generates an acquired disease that we all fear, diabetes mellitus type II.
Apart from the negative health effects, we know that sugar is a simple and easy way to ingest large amounts of energy without effort, something that while it may have its place in a controlled manner in the diet of people looking to create a caloric surplus, those who want to lose weight is a heavy burden.
“Solution” to the problem of sugar
In today `s society, we are in a very difficult environment not to consume sugar. Food is a social hub of celebration and is present in all kinds of events, just hanging out with some friends for a drink at a bar appears to involve the consumption of sugary drinks.
Companies found here a revelation: create a caloric drink consumption is socially accepted
Thus, here they came the “diet drinks”, diet drinks, drinks sometimes known as “light”
What is a “Diet Drink”?
Even today, after so many years in the market, non-caloric drinks are the focus of debate between users without knowledge of nutrition. Very often I hear this “Light yes, but Zero has some calories” … And I put her hands to her head …
They are all non-caloric substances, means that do not have energy, so they do not fatten …
If we look at the label of a famous brand of commercial beverages in the “Zero” version of its product we found the following:
- Zero sugar, which means that the drink has no sucrose.
- Carbonated water, and a number of excipients: acidulants, intense sweeteners, caffeine, flavorings, and other additives.
There is much debate about the use of sweeteners in humans, its safety and its effect on metabolism.
Diets for weight loss
We must make it clear that these drinks should not be part of a daily diet. However, they can be a useful tool in weight loss diets where the food consumed has poor palatability and often the amount is scarce.
We know that any food additive marketed and/or added to products for sale on the Spanish surface has undergone rigorous controls mediated by EFSA (European Food Safety Authority) and approved by the WHO (World Health Organization) for distribution, ensuring safe and harmless to human health consumption.
That is why the consumption of sweeteners, safe doses, should not mean any harm on health
No damage to health
That is why even though many people try to dramatize the consumption of sweeteners relating to the development of diseases, metabolic damage, etc. There is nobody of sufficient evidence based on rigorous clinical trials demonstrating this. Sweeteners allowed in Europe are set out in Regulation 1333/2008, as amended:
- E420 Sorbitol and sorbitol syrup
- E421 Mannitol
- E950 Acesulfame K
- Aspartame E951
- E952 cyclamic acid and its salts of sodium and calcium
- E953 lsomaltosa
- E954 Saccharin and its sodium, potassium and calcium
- E955 Sucralose
- E957 Thaumatin
- E959 Neohesperidine dihydrochalcone, neohesperidin DC
- E961 Neotame
- E962 salt of aspartame and acesulfame
- E965 maltitol and maltitol syrup
- E966 Lactitol
- Xylitol E967
- E968 Erythritol
- E929 Advantamo
Does the consumption of diet drinks help weight control?
You can, but need not be this way …
Sugary drinks and sweetened produce a similar satiety […] children consume sweetened drinks group accumulated less body fat than the group of sugared (Ruyter et al., 2013)
A priori makes sense right? Although diet drinks do not generate greater satiety, energy intake by eliminating the end net consumption is lower. It depends…
This effect is based on the absence of compensatory behaviors: this means that it is usual that people who consume beverages zero, thanks to the justification that is reducing the density of energy consumption at the end consume more energy than other products that people consume sugary drinks. With this, I do not make excuses consumption of sugary drinks, not at all. I just want to make it clear that if we use diet drinks as a strategy for weight loss should be clear that “Intense sweeteners are not appetite suppressants” (Besllisle et al., 2007).