Many people believe that replacing sugar or sweeteners makes their diet healthier. But is it really so? According to nutritionist prof. According to Oleg Shvets, both honey and artificial sweeteners have hidden dangers, and the right choice depends on moderation and understanding how these products affect the body.
Why sugar is considered one of the biggest enemies of health
According to the expert, sugar has two main negative effects – it increases body weight and damages teeth. The body quickly turns excess sweets into fat reserves, and frequent sugar consumption causes tooth decay.
Therefore, limiting sugar is not a fad, but a necessity. However, many are trying to find alternatives, from honey to stevia or other sweeteners.
Honey is not a magical alternative to sugar
Although honey is often considered a healthier sweet product, a nutritionist points out that this is a false belief. Chemically and calorically, honey is almost no different from ordinary sugar – it is rich in glucose and fructose.
It is true that honey contains some vitamins and minerals, but their amount is too small to compensate for the high sugar content. However, in the cold season, honey, sugar or stevia are often used with tea or lemon to boost immunity. The expert reminds that the benefits of honey are manifested only when used in moderation.
Is stevia really a better choice?
Artificial sweeteners, even though they contain fewer calories, can negatively affect the gut microbiome and brain function. According to prof. Švetz, new research shows that some sweeteners interfere with the natural perception of taste and can stimulate appetite.
Exception – steviaa natural sweetener extracted from the plant of the same name. It has no calories and does not cause a sudden spike in blood sugar. However, researchers are still investigating its long-term effects.
How much sugar is safe to consume?
It is not necessary to give up sugar completely. The World Health Organization recommends no more than 25 grams of sugar per day, which equates to about one tablespoon.
So if you enjoy tea with a spoonful of honey on a cold evening, it’s not bad. The most important thing is moderation and a balanced diet. As the specialist emphasizes, a healthy diet is not just limiting products, but a comprehensive approach to food and lifestyle.
Source: rbc.ua
Photos are associative © Canva.
