Assignment on fibers and artificial sweeteners

!. Research on the 7 different types of fibers and differentiate each one of them. Tabulate its health benefits and the foods where you can find them.
2. What are the different types of artificial sweeteners and differentiate each one of them? Discuss the advantages and disadvantages of these
artificial sweeteners.

Type of Fibers Description
(Differentiating each fibers)
1. Cellulose Cellulose fiber is fiber
is made with ethers or esters
of cellulose, which can be
obtained from the bark, wood or
leaves of plants, or from other
plant-based material. It is an
insoluble fiber that is the primary
component of plant cell walls,
and many vegetables are rich
sources of cellulose, such as
broccoli, cabbage, and
cauliflower.
In addition, cellulose
or cellulosic fibers are fibers
structured from cellulose, a
starch-like carbohydrate. They
are created by dissolving natural
materials such as cellulose or
wood pulp, which are then
regenerated by extrusion and
precipitation.
Cellulose fibers can be used to
create a wide range of fabrics,
from a heavy denim or corduroy
to a light muslin or organza.
Examples of cellulose
Health Benefits
Cellulose fiber is
known as a “nature’s
laxative.” It reduces
constipation, lower the risk
of diverticulitis, improve
heart and colon weight, and
can help with weight loss.
Humans cannot
digest cellulose, but it is
important in the diet as fiber
as it assists the digestive
system, keeping food
moving through the gut and
pushing waste out of the
body.
Foods where this fiber can be found:
Cellulose can be found in most
plant matters. Broccoli, cabbage,
sweet corn, and cauliflower are
vegetables which are rich sources of
cellulose. It is also naturally found in
nuts, whole wheat, whole grains, bran,
seeds, edible brown rice, skins of
produce.
Navy beans, white beans and
adzuki beans are also foods that are
high in cellulose fiber. 
In general, fiber can be found
in cereals, fruit, vegetables, and in all
plants. These include apple skin,
raspberries, sweet potato, potato,
pumpkin, orange, banana, and more.
 fibers include hemp, linen,
cotton, ramie, and sisal.
2. Inulin: dietary fiber in Inulin is a type of
roots/rhizomes soluble fiber found in many
(fructans) plants. It is a dietary fiber found
in roots/ rhizomes and is also
fructan, which makes it a
prebiotic, meaning that it feeds
the good bacteria in the gut.
Fructans are chains of fructose
molecules. The molecules link
together in a way that the small
intestine cannot break down.
Inulin, as a soluble
fiber, leaves you feeling
fuller for longer by slowing
digestion. This basically
helps the body to take a
longer time to absorb sugar
from the foods being taken
and eaten, helping blood
sugar levels from spiking
and pesky junk food
cravings from spiking as
well.
It is not digested nor
absorbed in the stomach;
however, it goes directly to
the bowels and sets up
shop in there, promoting the
growth of beneficial flora
associated with improving
gastrointestinal (GI) and
general health. Being a
fructan, gut bacteria convert
inulin and other prebiotics
into short-chain fatty acids,
which nourish colon cells
and provide various other
health benefits.
In general, Inulin
Inulin is derived from chicory
root, and naturally found in fruits and
veggies such as bananas, garlic,
onions, and asparagus, as well as in
wheat (like barley and rye). In
addition, it is the starchy substance
found in a wide variety of fruits,
vegetables, and herbs, including
wheat, onions, bananas, leeks,
artichokes, and asparagus. The inulin
that is used for medicine is most
commonly obtained by soaking chicory
roots in hot water.
Many foods -- and plants that are less
commonly eaten -- contain inulin.
These include:
 Asparagus
 Bananas
 Burdock
 Chicory, which is used in
salads
 Dandelion root

3. Pectin:  Pectin is a type of soluble fiber
heteropolysaccharide that help reduce the glycemic
with galacturonic acid response of foods by stalling
in cell walls of glucose absorption. It is a
terrestrial plants heteropolysaccharide with
galacturonic acid in cell walls of
terrestrial plants.
As a long chain of indigestible
sugars, when heated in the
presence of liquid, pectin
expands and turns into a gel,
making it a great thickener for
jams and jellies  through the stomach. It
keeps you full as it slows
down digestion, reduces
cholesterol absorption,
controls blood sugar levels,
can lower colon cancer
risks, and promote digestive
health.
Pectin aids digestion
in many ways.
Soluble fibers turn into gel
in your digestive tract in the
presence of water. As such,
they soften the stool and
speed the transit time of
material through the
digestive tract, reducing
constipation. Furthermore,
Pectin, as a dietary fiber,
slows down passage of food
helps prevent a surge in
 Garlic
 Jerusalem artichokes
 Leeks
 Onions
Inulin is found in some processed
foods as a replacement for fat, such
as:
 Candy bars
 Yogurt
 Cheese
 Ice cream
Pectin is found in nearly all
fruits and vegetables because it's
found in the cell walls of all green
plants. The richest sources of pectin
are found in the peels of citrus fruits
such as oranges, lemons, limes,
grapefruit and passionfruit.
The amount of naturally
occurring pectin depends on the
ripeness of the fruit. Fruits that have
just ripened have the highest pectin
content and as the fruit continues to
ripen, pectin decreases. Other fruits
high in pectin include: apples,
blood glucose levels by bananas, peaches, raspberries,
promoting satiety, and blackberries and apricots. Peas,
possibly by reducing the green beans, sweet potatoes and
rate of glucose uptake tomatoes also offer a high amount of
following consumption of pectin.
glycaemic (available) In general, it is naturally found
carbohydrate; therefore, it is in fruits, berries, and seeds. Also
good for people with extracted from citrus peel and other
diabetes. plants boost fiber in processed foods.
It can lower
serum cholesterol level,
particularly low-density
lipoprotein (LDL)
Cholesterol. Several studies
have reported significant
decrease in total blood
cholesterol levels, low
density lipoprotein (LDL)
cholesterol, and increase or
no change in high density
lipoprotein (HDL)
cholesterol in people
administered in their diet
with pectin supplement or
high pectin sources like
fruits (e.g. apples) and
vegetables (e.g. carrots).
The benefit of pectin in
lowering blood cholesterol
may be through its role in
increasing fecal cholesterol,
fecal fat, sterols or bile
acids. It also

4. Beta-Glucans: cell Beta-Glucan is a form of a
walls of cereals, soluble dietary fiber. They are
bacteria, and fungi sugars that are found in the cell
walls of bacteria, fungi, yeasts,
algae, lichens, and plants, such
as oats and barley. They are
sometimes used as medicine.
improves insulin resistance,
and relieves diarrhea. It acts
as detoxicant, as regulator
and protectant of the
gastrointestinal tract, as
immune system stimulant
and as anti-ulcer and
antinephritic agent. It is also
suggested to reduce heart
disease and gallstones.
Beta-Glucan helps Beta-Glucan is naturally found
lower bad LDL cholesterol, in oats, oat bran, beans, peas, barley,
reduces risk of coronary flaxseed, berries, soybeans, bananas,
heart disease and type 2 oranges, apples, carrots.
diabetes.
Beta-glucans are most These are the foods high in beta
commonly used for heart glucan including:
disease and high cholesterol.  barley fiber.
It boosts heart health,  oats and whole grains.
regulates blood sugar levels,  reishi, maitake and shiitake
and stimulates immune mushrooms.
system.  seaweed.
As a soluble fiber, it  algae.
slows down food transit in the
intestines, which means it
takes longer for the body to
digest food. Slower digestion
means that the body does
not absorb sugar quickly,
reducing blood sugar spikes
and keeping blood sugar
levels stable. It is
indigestible and goes

5. Psyllium: gel forming
polysaccharide from Psyllium is a soluble
seed husk dietary fiber. It is a form
of fiber made from the husks of
the Plantago ovata plant’s
seeds. It sometimes goes by the
name ispaghula. It’s most
commonly known as a laxative,
a bulk-forming laxative.
Research also shows that taking
psyllium is beneficial to many
parts of the human body,
including the heart and
the pancreas
through the whole digestive
tract. As it travels through, it
can take cholesterol out
with it, lowering levels.
In digestive health, as
a bulk-forming laxative, Psyllium can be extracted from
Psyllium soaks up water in rushed seeds or husks of Plantago
your gut and makes bowel ovata plant. Used in supplements, fiber
movements much easier drinks, and added to foods. Psyllium is
and can help promote mostly found as a supplement or an
regularity without ingredient added to other foods, such
increasing flatulence. It can as high-fiber cereals.
be used as a one-off to
ease constipation, or it can Foods with psyllium fiber:
be added to your diet to  Cereals
help promote regularity and  Ice Cream
overall digestive health.  Baked and Manufactured
Goods
As a prebiotic, psyllium
feeds a healthy colony of
good bacteria in
the digestive system, which
is essential for
healthy immune function.
Your body is better able to
fight infection,
reduce inflammation, and
maintain healthy tissue and
 cells.

It keeps bowel
movements regular and
managing a chronic
condition, and soften the
stool provided you drink
enough water. This can
come in handy with short-
term ailments, such
as constipation.

Psyllium also
boosts heart health by
helping in managing
cholesterol levels, reduces
the risk of diabetes by
helping people maintain a
healthy glycemic balance,
and promotes satiety and
aids in maintaining a health
and balanced weight by
helping in losing weight.

6. Lignin-40 units Lignin is an insoluble
phenylpropane dietary fiber.
polysaccharide from It is a non-digestible compound
seed husk made of phenols (aromatic
alcohols) and other molecules. It
is not a carbohydrate, but is
considered an insoluble fiber. It
is found in the cell walls of
Lignin is good for the
heart and immune function.
It has remarkable potential
to prevent disease caused
by the overproduction of
radicals. It is also a
promising candidates as
natural antioxidants and
Food sources of lignin include
whole grain foods (wheat and corn
bran), legumes (beans and peas),
vegetables (green beans, cauliflower,
zucchini), fruits (avocado, unripe
bananas), and nuts and seeds
(flaxseed).
 vascular plants and in
seeds. Lignin is not digested in
the small bowel and is poorly
fermented by normal colonic
bacteria.
7. Resistant Starch Resistant Starch is a
starch molecule, which functions
similarly to soluble and
fermentable fiber, helping feed
the friendly bacteria in the gut.
Resistant starch is
starch, including its degradation
products, that escapes from
digestion in the small intestine of
healthy individuals. Resistant
starch occurs naturally in foods
but is also added to foods by the
addition of dried raw foods, and
isolated or manufactured types
of resistant starch.
anti-cancer agents.
Resistant starch helps
in managing weight by
increasing fullness and helps
control blood sugars. It
increases insulin sensitivity
and may reduce the risk of
diabetes.
It passes into the
large intestine, together with
the immune system and
microflora, helps to guard
against any pathogenic
bacteria that attempts to
mess with the GI tract. It
can also help with weight
loss by taming appetite and
blood sugar spikes, heart
health by lowering
cholesterol, and digestive
health by keeping things
regular. 
Legumes and beans are
excellent sources of resistant starch.
Oatmeal flakes and bananas have
the maximum amount of resistant
starch when they’re unripe.
There are also 4 different types of
parts and are found in different
categories of food:
 Type 1: Is found in grains,
seeds and legumes and
resists digestion because it’s
bound within the fibrous cell
walls.
 Type 2: Is found in some
starchy foods, including raw
potatoes and green (unripe)
bananas.
 Type 3: Is formed when
certain starchy foods,
including potatoes and rice,
are cooked and then cooled.
The cooling turns some of
the digestible starches into
resistant starches via
 retrogradation (3).

 Type 4: Is man-made and

formed via a chemical
process.

2. Artificial Sweeteners
Artificial Sweeteners
1. Saccharin ( sweet’N Low,
Sugar Twin)
Description
(Differentiating artificial
sweeteners)
Sodium saccharin is an
artificial sweetener with effectively
no food energy and has zero-
calorie. It is about 300–400 times
as sweet as sucrose but has a
bitter or metallic aftertaste,
especially at high concentrations.
Saccharin is used to sweeten
products such as drinks, candies,
cookies, and medicines
Saccharin is used to replace
sugar and serves as a sugar
substitute. It’s made in a
laboratory by oxidizing the
chemicals o-toluene sulfonamide
or phthalic anhydride. It looks like
white, crystalline powder.
Advantages
According to opinion research,
people use saccharin to stay in
better overall health,
control weight or maintain an
attractive physical appearance.
Research also has shown that
health professionals believe
saccharin is especially beneficial
to people with diabetes and the
obese, and helps reduce dental
cavities.
According to studies, Saccharin
can lead to reduced calorie intake
(94 fewer calories per meal, on
average) and reduced weight
(about 3 pounds or 1.4 kgs, on
average). Therefore, replacing
sugar with low-calorie sweeteners,
like saccharin, can lead to small
reductions in calorie intake and
body weight. Saccharin is often
recommended as a sugar This is due to the possibility of
Disadvantages
Preliminary evidence suggests
artificial sweeteners like saccharin
may affect gut bacteria and
increase the risk of certain
diseases and have a have a bitter
or metallic aftertaste, especially at
high concentrations.
Studies on mice yield positive in
liver cancer, however, this effect
of saccharin does not have a
significant effect on man.
While the association between
saccharin consumption and
bladder cancer risk has been
disproved, many health groups
still believe that its use should be
limited in:
 Infants
 Children
 Pregnant women

2. Acesulfame-Potassium/ Ace-K is a white crystalline
Acesulfame K/ Ace-K powder C4H4KNO4S that is a cyclic Potassium include the following:
(sunett, sweet one) organic potassium salt, has a
sweetness much more intense
than sucrose, and is used as a
noncaloric sweetener in foods and
beverages. — called
also acesulfame potassium.
substitute for people with
diabetes. This is because it’s not
metabolized by your body and
does not affect blood sugar levels
like refined sugar does and helps
in controlling blood sugar levels.
Lastly, artificial sweeteners like
saccharin are not fermented into
acid by the bacteria in your mouth.
Therefore, using a low-calorie
sweetener in place of sugar can
reduce your risk of cavities
The advantages of Acesulfame-
- 200x sweeter than sugar
- The use of non-nutritive
sweeteners is associated
with a 10% reduction in
daily energy intake
- The use of non-nutritive
sweeteners can help
control energy intake and
maintain body weight
- Does not contribute
towards dental caries
- Unlike sugar, it has no
addictive qualities
- 95% is excreted whole,
allergic reactions.
Saccharin belongs to a class of
compounds known as
sulfonamides, which can cause
allergic reactions in some
individuals.
Reactions can include:
 Headaches
 Breathing difficulties
 Diarrhea and
 Skin problems
Acesulfame K contains the
carcinogen methylene chloride.
Long-term exposure to methylene
chloride can cause headaches,
depression, nausea, mental
confusion, liver effects, kidney
effects, visual disturbances, and
cancer in humans.
Furthermore, as one of the major
low-calorie artificial sweeteners in
the modern diet, its toxicity data
reported to date are considered
inadequate [19], previous studies
have found that Ace-K is
genotoxic and can inhibit glucose
fermentation by intestinal bacteria.

3. Sucralose (Splenda) Sucralose is an artificial
sweetener and sugar substitute.
The majority of ingested sucralose
is not broken down by the body,
so it is noncaloric.
Sucralose is a no-calorie
sweetener that contributes
sweetness to foods and
beverages without adding calories
or carbohydrates. It is made from
a process that begins with regular
unmetabolized Other disadvantages include:
- Helps moderate
carbohydrate intake in
diabetics
Advantages of Sucralose include: The disadvantages of Sucralose
would include:
 Tastes Like Sugar –
Sucralose tastes like
sugar and has no
unpleasant aftertaste. In
scientific taste tests
conducted by
independent research
organizations, sucralose
was found to have a taste
profile very similar to
- Does not contribute
towards satiety
- In-vivo study on mice has
shown clastogenic and
genotoxic effects at
60+mg/kg body weight
- May be associated with
acute headaches
- Hydrolyzes at low pH and
under long-term storage
in high temperatures,
leading to POSSIBILITY
of toxic bi-products
- May be linked to thyroid
tumors in rats
- Studies have shown a
positive correlation
between NNS use and
body mass index
 Sugar-free doesn’t mean
calorie or fat-free. Sugar-
free products may utilize a
calorie-free sweetener,
but fat or calories from
other ingredients can still
be found in your favorite
low-carb treat.
 Sucralose and other
table sugar (sucrose); however,
sucralose is not sugar. Three
select hydrogen oxygen groups on
a sucrose molecule are replaced
with three chlorine atoms,
resulting in a no-calorie sweetener
that is about 600 times sweeter
than sugar. Although sucralose
provides sweetness, its structure
prevents enzymes in the digestive
tract from breaking it down. Most
consumed sucralose (about 85
percent) is not absorbed. Of the
small amount absorbed (about 15
percent), none is broken down for
energy, so sucralose does not
provide any calories. All absorbed
sucralose is excreted quickly in
the urine. Sucralose is the no-
calorie sweetener in regular
SPLENDA® retail sweeteners and
it is also used in other retail
sweeteners, such as those sold
under store brand names.
Sucralose is found in beverages
and foods like chewing gum, dairy
products, canned fruits, syrups
and condiments.  metabolism, the secretion
sugar.
 Can Help Control Caloric
Intake – Sucralose is not
metabolized; thus, it has
no calories. It passes
rapidly through the body
virtually unchanged, is
unaffected by the body’s
digestive process, and
does not accumulate in
the body. By replacing
sucralose for sugar in
foods and beverages,
calories can be reduced
substantially, or, in many
products, practically
eliminated.
 Sucralose costs
 Advantageous for People
with Diabetes – Sucralose
is not recognized as sugar
or a carbohydrate by the
body. Thus, it has no
effect on glucose  Yet another consideration
utilization, carbohydrate
of insulin, or glucose and
fructose absorption.
Studies in persons with
normal blood glucose
levels and in persons with
either type 1 or type 2
artificial sweeteners are
notorious for causing
laxative effects —
bloating, diarrhea, gas —
in some snackers. This
might be because the
bacteria in our gut
metabolize certain
components of Splenda®
and produce a fun
byproduct: nitrogen gas.
Also, the excess of "stuff"
sitting in the gut causes
osmosis to kick in,
bringing water into the
colon, potentially causing
some unpleasant
diarrhea.
significantly more than
sugar, so products made
with sucralose may also
have a higher price tag.
is sucralose’s impact on
the environment.
Remember how sucralose
remains intact throughout
the digestive process and
either passes out of the
body through urine or
solid waste? Current
 diabetes have confirmed studies are examining the
that sucralose has no increase of sucralose in
effect on short- or long- waste water and the
term blood glucose subsequent increases of
control. sucralose in purified water
whose treatment process
 Does Not Promote Tooth did not remove the
Decay – Scientific studies sucralose.
have shown that
sucralose does not
support the growth of oral
bacteria and does not
promote tooth decay.

 Extraordinary Heat
Stability – Sucralose is
exceptionally heat stable,
making it ideal for use in
baking, canning,
pasteurization, aseptic
processing and other
manufacturing processes
that require high
temperatures. In studies
among a range of baked
goods, canned fruits,
syrups, and jams and
jellies, no measurable
loss of sucralose occurred
during processing and
throughout shelf life.

 Long Shelf Life –

Sucralose combines the
 taste of sugar with the
heat, liquid and storage
stability required for use in
all types of foods and
beverages. It is
particularly stable in acidic
products, such as
carbonated soft drinks,
and in other liquid based
products (e.g., sauces,
jelly, milk products,
processed fruit drinks).
Sucralose is also very
stable in dry applications
such as powdered
beverages, instant
desserts, and tabletop
sweeteners.

 Ingredient Compatibility –
Sucralose has excellent
solubility characteristics
for use in food and
beverage manufacturing
and it is highly compatible
with commonly used food
ingredients, including
flavors, seasonings, and
preservatives.

4. Aspartame (Nutra sweet, Aspartame is an artificial non- The benefits of Aspartame are The disadvantages of Aspartame
Equal) saccharide sweetener 200 times related to its taste, its low calorie come in various ways. These
sweeter than sucrose, and is content and the fact that it doesn’t would include:
commonly used as a sugar
substitute in foods and beverages.
It is a methyl ester of the aspartic
acid/phenylalanine dipeptide with
the trade names NutraSweet,
Equal, and Canderel.
It consists of the amino acids’
aspartic acid and phenylalanine,
which are building blocks of
protein
raise blood glucose levels.
The advantages of Aspartame
include:
 ONLY TINY QUANTITIES
ARE NEEDED
Unlike other artificial
sweeteners such as saccharin,
aspartame does provide calories
when metabolized (4 kilocalories
of energy per gram – the same as
sucrose).
However, only a tiny amount of
aspartame is needed to produce a
sweet taste, which means that its
caloric contribution is negligible.
 LONG-LASTING TASTE
The sweetness of aspartame lasts
longer than that of sucrose. For
this reason, it is often blended with
other artificial sweeteners such as
acesulfame potassium to produce
an overall taste that is more
similar to sugar.
 CARBOHYDRATE FREE
Aspartame contains zero
carbohydrates and therefore does
not impact upon blood glucose
 PHENYLKETONURIA
Aspartame gets metabolized by
the body, meaning it doesn’t get
excreted in the same form upon
ingestion. For this reason, it must
be avoided by people with the
metabolism disorder
phenylketonuria (PKU), which is a
rare inherited disease that
prevents phenylalanine – an
essential amino acid – from being
properly metabolized
 ALLEGED DANGERS
Medical experts, including Dr John
Olney, a leading researcher into
neuropsychopharmacology has
raised serious concerns about
neurotoxic effects of aspartame.
Aspartame has also been linked
with the development or
aggravation of a number of health
conditions including:
 diabetes mellitus
 convulsions
 headaches
 depression
 psychiatric states
 hyperthyroidism
 hypertension

5. Sugar alcohols (xylitol,
erythritol, sorbitol)
Sugar alcohols are organic
compounds, typically derived from
sugars, containing one hydroxyl
group attached to each carbon
atom. They are white, water-
soluble solids that can occur
naturally or be produced
industrially by hydrogenation of
sugars. Since they contain
multiple –OH groups, they are
classified as polyols.
The title ‘sugar alcohols’ is a bit
misleading as these substances
don’t actually contain any sugar or
alcohol – the name is derived from
their chemical structure, part of
which resembles sugar and part of
which is similar to alcohol.
levels.
Unlike sugar, sugar alcohols are
not completely absorbed into the
blood stream from the small
intestines. As a result, they have
less of an impact on blood glucose
than regular sugar (sucrose) and
provide fewer calories per gram,
making them popular sweeteners
among diabetics and people on
low-carb diets.
These artificial sweeteners have
less of an effect on blood glucose
than other carbohydrates.
In addition, sugar alcohols do not
contribute to tooth decay, so are
often added as a sweetener to
chewing gum. In fact, one sugar
 arthritis
Aspartame has also been linked
with the development of grand mal
seizures and brain cancers in
mammals such as rats and
monkeys.
The main problem with sugar
alcohols is that they can cause
digestive problems, especially
when consumed in large amounts.
Your body cannot digest most of
them, so they travel to the large
intestine where they are
metabolized by your gut bacteria.
The main disadvantages of sugar
alcohols would include the
following:
 Many of the food products
containing these types of
sweeteners still have a
significant amount of
carbohydrate, calories
and fat. It is always
important to check the

6. Cyclamate Sodium cyclamate is an artificial
sweetener. It is 30–50 times
sweeter than sucrose, making it
the least potent of the
commercially used artificial
sweeteners
7. Yacon Syrup Yacón syrup is a sweetening
alcohol ( xylitol ) actually inhibits
bacterial growth in the mouth.
Cyclamate is an intense
sweetener that is beneficial to
those seeking to control or lose
weight, manage diabetes, or help
prevent tooth decay. It is a safe
and economical sugar substitute
that helps consumers
balance calories and maintain an
overall healthier lifestyle, as well
as assisting those
managing diabetes.
Fructooligosaccharides effectively
labels.
 Sugar alcohols in large
amounts can have a
laxative effect or other
gastric symptoms.
Certain studies show that
cyclamate catalyzes cancer risk.
Early studies in the 1970s linked
the use of artificial sweeteners
containing a mix of cyclamate and
saccharin to an increased risk of
bladder cancer in lab animals.
Other early studies showed that
bacteria in the intestines may
convert cyclamate to
cyclohexanone, a carcinogen.
Furthermore, a study published in
"Toxicological Sciences," found
that cyclamate contributed to
testicular atrophy and interrupted
the maturation of sperm in a
subset of monkeys fed cyclamate
over a long period of time.
However, the results were
sporadic and do not demonstrate
conclusive evidence of
cyclamate's toxicity. Additionally,
the levels fed to monkeys were
20 to 100 times higher than the
acceptable daily intake of other
artificial sweeteners.
Yacon syrup can have some side
agent extracted from the tuberous
roots of the yacón plant
indigenous to the Andes
mountains. It was used by the
Incas. In Peru, people eat yacón
because of its nutritional
properties—few calories and low
sugar levels.
function as soluble, fermentable
fibers, which have various other
benefits. Yacon syrup is also high
in antioxidants and potassium.
Yacon syrup is effective
against constipation and may
lower blood sugar levels. It's also
high
in antioxidants and potassium.
Furthermore, according to clinical
studies, consuming 0,14 grams of
this syrup per day is enough
promote weight loss and boost
metabolism. 
effects if you eat too much at a
time. It's very similar to the side
affects you get by eating more
soluble fiber than you're used to.
When a lot of it reaches the
intestine, it can cause excess gas
production. This can lead to
flatulence, diarrhea, nausea and
digestive discomfort

The following are the benefits of

Yacon Syrup:

 It lowers blood pressure.

Yacon has loads of potassium.
Potassium is a vasodilator which
means it relaxes blood vessels
and helps your heart pump with
ease. When blood flow is
increased to parts of the body that
need it most, there’s a reduced
chance of heart attacks, strokes,
and other heart-related problems.
 
 It boosts liver health.
Because our bodies don’t absorb
the simple sugars in the yacon
root, there’s less glucose
production in the liver. Since the
liver is where most of our glucose
is made, eating yacon syrup
regularly can keep your liver from
getting fatty and unhealthy.
 It prevents diabetes and
regulates blood sugar.
Yacon has super anti-
hyperglycemic effects, meaning
the body won’t absorb its simple
sugars. In this case, the body
won’t produce as much glucose in
the liver lowering fasting glucose
rates, something that is crucial for
those suffering from diabetes.
 It improves bone health.
Because of its high amounts of
FOS, yacon root not only
increases calcium absorption in
the body but also concentrates the
body’s calcium and magnesium to
the bones. These healthy minerals
improve bone mass and overall
bone health.
 It keeps “bad” cholesterol
down.
FOS is beneficial in lowering your
lipid levels, especially in those
who need to control their
cholesterol. One of the
many benefits of prebiotics, the
FOS in yacon prevents the build-
up of “bad” cholesterol and
 maintains healthy cholesterol.

Therefore, artificial sweeteners hold various advantages and disadvantages. Because these artificial sweeteners contain disadvantages, it is
notable that they should be taken with moderation. It is important to be reminded that when we are using artificial sweeteners, we are replacing
traditional sugar with chemicals, therefore, these artificial sweeteners should indeed be taken with moderation, since too much intake can cause a
significant effect on the body of an individual.
Here is a good reminder and a good synthesis of the advantages and disadvantages of artificial sweeteners:

“Artificial sweeteners do not carry the dangers that we once thought they did, but that does not mean this product in any of
its forms is the correct choice to make for your dietary needs. When compared to a traditional sugar, there are significant
advantages to consider because of the caloric profile that these items offer. Because some of them can produce sugar alcohols as
part of the digestive process, they may not be as healthy as some may realize.
The National Cancer Institute and numerous agencies from around the world have found out scientific evidence to suggest
that artificial sweeteners can cause health problems or cancer in humans. Some countries, including the United States, still ban
certain options out of a preponderance of safety, but the research supports the idea that these products can provide health benefits
when consumed at reasonable levels.
If you feel that artificial sweeteners are not the best choice for your health needs, you don’t need to go back to regular
sugar. Molasses, maple syrup, honey, nectars, and juices can provide a natural sweetening effect for foods as well. Some of these
may even have some health benefits that a lab-created product cannot offer.
The advantages and disadvantages of artificial sweeteners provide key points that each consumer must evaluate for
themselves and their families. If you aren’t sure of what the best option for your dietary needs happens to be, then a consultation
with your primary care provider can help to shine some light on the ways that you can start to take charge of your health and
wellness habits (Regoli, 2019)”

1.Stevia
Share on PinterestStevia is a popular alternative to sugar.

Stevia is a natural sweetener that comes from the Stevia rebaudiana plant.

To make stevia, manufacturers extract chemical compounds called steviol glycosides from the leaves of the plant.
This highly-processed and purified product is around 300 times sweeter than sucrose, or table sugar, and it is available under different brand names,
including Truvia, SweetLeaf, and Sun Crystals.

Stevia has several pros and cons that people with diabetes will need to weigh up. This sweetener is calorie-free and does not raise blood sugar
levels. However, it is often more expensive than other sugar substitutes on the market.

Stevia also has a bitter aftertaste that many people may find unpleasant. For this reason, some manufacturers add other sugars and ingredients to
balance the taste. This can reduce the nutritional benefit of pure stevia.

Some people report nausea, bloating, and stomach upset after consuming stevia.

The United States Food and Drug Administration (FDA) classify sweeteners made from high-purity steviol glycosides to be “generally recognized as
safe,” or GRAS. However, they do not consider stevia leaf or crude stevia extracts to be safe. It is illegal to sell them or import them into the U.S.

According to the FDA, the acceptable daily intake (ADI) of stevia is 4 milligrams per kilogram (mg/kg) of a person’s body weight. Accordingly, a
person who weighs 60 kg, or 132 pounds (lb), can safely consume 9 packets of the tabletop sweetener version of stevia.

Various stevia products are available to purchase online.

2. Tagatose

Tagatose is a form of fructose that is around 90 percent sweeter than sucrose.

Although it is rare, some fruits, such as apples, oranges, and pineapples, naturally provide tagatose. Manufacturers use tagatose in foods as a low-
calorie sweetener, texturizer, and stabilizer.

Not only do the FDA class tagatose as GRAS, but scientists are interested in its potential to help manage type 2 diabetes.
Some studies indicate that tagatose has a low glycemic index (GI) and may support the treatment of obesity. GI is a ranking system that measures
the speed at which a type of food increases a person’s blood sugar levels.

Tagatose may be particularly beneficial for people with diabetes who are following a low-GI diet. However, this sugar substitute is more expensive
than other low-calorie sweeteners and may be harder to find in stores.

Tagatose products are available to purchase online.

7. Neotame

Neotame is a low-calorie artificial sweetener that is about 7,000–13,000 times sweeter than table sugar. This sweetener can tolerate high
temperatures, making it suitable for baking. It is available under the brand name Newtame.

The FDA approved neotame in 2002 as a general-purpose sweetener and flavor enhancer for all foods except for meat and poultry. They state that
more than 113 animal and human studies support the safety of neotame and have set an ADI for neotame of 0.3 mg/kg of body weight.

This is equivalent to a 60-kg, or 132-lb, person consuming 23 packets of a tabletop sweetener version of neotame.
Advantame — "safe"

Pixabay

This is the newest artificial sweetener to hit the market. It became FDA-approved in 2014 and clocks in as the sweetest yet — it's 20,000  times
sweeter than sugar. It is another derivative of aspartame and is chemically similar to neotame. You can find it in baked goods, soft drinks, fruit juices,
chewing gum, frostings, frozen desserts, gelatins and puddings, jams and jellies, processed fruits, toppings, and syrups.

Human and animal studies have been used to evaluate its possible toxic effects on immune, reproductive, developmental, and nervous systems and
have suggested that it's safe.

As with aspartame, however, those with the rare PKU disorder should not consume it because it contains phenylalanine.
 Aspartame. Sold under the brand names NutraSweet, Equal, or Sugar Twin, aspartame is 200 times sweeter than table sugar.
 Acesulfame potassium. Also known as acesulfame K, it’s 200 times sweeter than table sugar. It’s suited for cooking and baking and sold
under the brand names Sunnet or Sweet One.
 Advantame. This sweetener is 20,000 times sweeter than table sugar and suited for cooking and baking.
 Aspartame-acesulfame salt. Sold under the brand name Twinsweet, it’s 350 times sweeter than table sugar.
 Cyclamate. Cyclamate, which is 50 times sweeter than table sugar, was used for cooking and baking. However, it has been banned in the
United States since 1970.
 Neotame. Sold under the brand name Newtame, this sweetener is 13,000 times sweeter than table sugar and suited for cooking and baking.
 Neohesperidin. It’s 340 times sweeter than table sugar and suited for cooking, baking, and mixing with acidic foods. Note that it is not
approved for use in the United States.
 Sacchari. Sold under the brand names Sweet’N Low, Sweet Twin, or Necta Sweet, saccharin is 700 times sweeter than table sugar.
 Sucralose. Sucralose, which is 600 times sweeter table sugar, is suited for cooking, baking, and mixing with acidic foods. It’s sold under the
brand name Splenda.