In a recently released guideline by the World Health Organization (WHO), the consumption of sweeteners is completely discouraged. These recommendations are based on the results of a comprehensive review of the available evidence, which suggests that non-sugar sweeteners (NSS) offer no long-term benefit in reducing body fat in adults or children.
In addition, experts note that long-term use of sugar-free sweeteners may have undesirable effects, such as an increased risk of type 2 diabetes, heart disease, and potentially increased adult mortality.
WHO advises that these recommendations apply to all people except those who already have diabetes. This includes both synthetic and natural/modified non-nutritive sweeteners that are not classified as sugar and are found in processed foods and beverages or sold separately to be added by consumers.
The list of specific products banned by the World Health Organization includes acesulfame K, aspartame, advantame, cyclamates, neotame, saccharin, sucralose, stevia and its derivatives.
Francesco Branca, director of nutrition and food security for the World Health Organization, emphasizes the need to consider alternatives to reduce the consumption of free sugar. These choices include consuming foods that naturally contain sugars, such as fruit, as well as choosing foods and beverages that are not overly sweetened.
How To Cut Down On Sugar Consumption And Cut Sweeteners Out Of Your Life
In the pursuit of a healthier lifestyle, reducing sugar consumption and eliminating sweeteners from our diets has become an important goal for many people. Too much sugar in your daily diet can have negative health consequences, including weight gain, heart disease, type 2 diabetes and tooth decay. Here are some suggestions for achieving this goal:
Read labels: Carefully check the foods you eat and avoid foods that contain added sugars. Learn to identify the different names for sugar on the label, such as high fructose corn syrup, sucrose, or syrup.
Home cooking: Prepare your own food and sweets. That way, you can control the amount of sugar you add to your dishes and look for healthier alternatives, like fresh fruit or natural spices, to sweeten your dishes.
Cut down on sugary soft drinks and juices. These drinks are often high in added sugars. To stay hydrated, opt for water, unsweetened tea, herbal tea or water with chopped fruit.
Satisfy your cravings with healthier options. If you’re craving something sweet, choose fresh or dried fruit, plain sweetened yogurt, or a handful of nuts. These alternatives provide sweetness and essential nutrients without the negative effects of processed sugar.
Increase consumption of natural foods: Prioritize whole foods like vegetables, legumes, whole grains and lean proteins in your diet. These foods provide you with sustained energy and prevent spikes in blood sugar.
Get help with a nutritionist: A nutritionist can help you plan a balanced diet and find effective strategies for reducing your sugar intake.