Los Edulcorantes, Por qué dejarlos

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Los edulcorantes son consumidos por millones de personas en todo el mundo. Se incluyen en muchos de los planes nutricionales que tienen como objetivo bajar de peso o mantener una dieta equilibrada.

Tienen como fin más común endulzar los alimentos, ya que, como son sustancias que se utilizan en reemplazo del azúcar, se busca no sumar calorías. Existen varios tipos y pueden ser nutritivos o no-nutritivos: los primeros aportan energía y se deben consumir con moderación, los segundos no suman calorías y son en su mayoría  artificiales, excepto el esteviósido (estevia).

– Edulcorantes naturales: Monosacáridos (glucosa, galactosa, fructosa) y disacáridos (sacarosa, lactosa).

– Edulcorantes nutritivos, derivados de productos naturales: jarabe de glucosa, azúcar invertido.

– Azúcares o polioles: sorbitol, mansito, xilitol.

– Neoazúcares: fructo-oligosacáridos

– Edulcorantes intensos: pueden ser artificiales (aspartamo, acesulfamo, sacarina, ciclamato) o de origen vegetal (esteviósidos y glicirricina).

La sacarina, por ejemplo, endulza entre 300 y 500 veces más que el azúcar, y aunque se puede usar para para cocinar, deja un leve sabor amargo en las preparaciones.

El ciclamato es 40 veces más dulce que el azúcar y se utiliza combinado con la sacarina. Ambos se encuentran en alimentos «light» como mermeladas, gaseosas o galletitas dulces dietéticas bajas en calorías y tradicionales.

POR QUÉ HAY QUE EVITAR O REDUCIR SU CONSUMO:

Los edulcorantes son seguros de tomar, en las cantidades que los tomamos, claro… Si son comercializados, han pasado muchísimos controles por parte de organizaciones de salud alimentaria donde los prueban y ven que con cantidades 100 veces a las que habitualmente consumimos son seguros.

El problema no es ese, el problema es que esos edulcorantes nos alteran el sabor natural de los alimentos, nos hacen seguir deseando ese sabor dulce y nos predisponen a perder adherencia a la dieta saludable que estamos consiguiendo o llevando. Nos hacen querer buscar ese sabor en otros alimentos más calóricos y poder caer en la alimentación insana de nuevo..

Pasa lo mismo con la sal, la cual se recomienda que dejar de tomar. Hay formas más naturales de condimentar las comidas, especias, con las verduras, etc..

Otro problema de los edulcorantes es que alteran la macrobiota intestinal, los microbios beneficiosos que tenemos en los instestinos y su efecto en la homeostasis de la glucemia ha sido evaluado por un equipo de investigación israelí liderado por Suez J., usando ratas de 10 semanas de vida con peso normal que fueron expuestas a diversas dosis de sacarina, sucralosa y aspartame para comparar su efecto con la glucosa y sacarosa.

Uno de los resultados fue que el grupo expuesto a los edulcorantes artificiales mostraron intolerancia a la glucosa, en especial con la sacarina. Esta alteración metabólica estuvo presente sin importar el índice de masa corporal. Asimismo, les fueron administrados antibióticos para modificar la flora intestinal y se confirmó que la intolerancia a la glucosa se relaciona directamente con la microbiota, ya que el grupo que consumió sacarina presentó mayor disbiosis.

Suez y cols encontraron que la sacarina aumenta los bacteroides y disminuye los firmicutes. También observaron que los tipos de ácidos grasos de cadena corta se modificaron con lo que a mayor consumo de sacarina se incrementan el acetato y el propionato.

Con estos hallazgos, los autores concluyen que la disbiosis y las alteraciones metabólicas se relacionan con el consumo de edulcorantes artificiales, lo cual lleva a una reevaluación del uso masivo de estos productos.

Los resultados de la investigación publicados en la revista Nature han generado dudas y controversia, pues los efectos descritos no se han encontrado en humanos. A pesar de las conclusiones todavía no se puede suspender el uso de edulcorantes artificiales, pero sí podemos establecer que se puede hacer un uso racional y moderado de los sustitutos de azúcar.

No obstante, lo mejor es dejarlos de lado. Según gente con la que he hablado que ya los ha dejado y no los toma ni en café ni en yogures, en nada, en una semana te acostumbras.. claro al principio te sabe todo a rayos pero luego ya no peudes aguantar tanto sabor dulce.

Pero no os preocupeis, no os agobieis, esto es con el tiempo, no tiene que ser ya.. lo primero es conseguir llevar una vida saludable y, una vez estemos ya acostumbrados, ya con unas rutinas unas pautas, entonces nos planteamos dejarlos poco a poco, porque sino perderemos la adherencia a esa vida saludable y volveremos a recaer en malos hábitos.

Yo misma estoy intentándolo y hoy he desayunado lo de la imagen sin edulcorantes, pero reconozco que cuesta.. aunque me estoy habituando a edulcorar menos el café los yogures… a utilizar pasta de dátil casera (receta en el Blog) o compota de manzana y canela (tambien en el Blog).. canela, fruta con el yogur… formas más naturales de darle vidilla a ese yogur natural tan insulso..

Esto es yogur de oveja, con semillas, frutos rojos y mango y lo de la cuchara es la pasta de datil. Delicioso.

Si lo quereis intetnar y comentar vuestros progresos, encantada.. yo en ello estoy. Espero que os haya gustado la publicación. Un besete!



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  1. buenas, yo opte por eliminarlo directamente. en el cafe y en el yogur no echo nada y la verdad es que no noto diferencia, incluso el cafe me sabe peor si le pongo azucar. a mi hijo desde bebé le ofrezco yogures «blancos» de leche o de cabra y se los come que es un gusto. el sabe que existen de sabores porque va a la guarde y la abuela de vez en cuando deja caer alguna natilla pero sabe que de la nevera de casa solo salen «yogures blancos» y el y yo tomamos leche blanca para desayunar(veremos a ver cuando vaya al cole…) … el problema es que papá toma nesquick y magdalenas…..el niño sabe que el nesquick es solo de «papás» pero la pizca de una magdalena suele caer por la mañana….(mision imposible, él dice que soy una radical)

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