One hundred percent safe, even natural sweeteners can hardly be called, but in any case, the benefits from them are much greater than from white sugar, and even less from its artificial substitutes.
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Sweet substances isolated from natural raw materials are natural sugar substitutes. Their safety in comparison with the artificial ones is undeniable; it is also not worth using them uncontrollably. Sweeteners do not increase blood sugar, and therefore are necessary for diabetics. But abuse of substitutes can lead to obesity, since some of them are as high in calories as sugar.
Stevia
Perhaps this is the only natural sugar substitute in which there are practically no calories. In medical terms, stevia has no rivals. It is rich in vitamins, minerals and amino acids. Its use has a beneficial effect on the functioning of the digestive system, the cardiovascular system, the immune system, as well as the teeth and gums. The sweetness of stevia is 250 times the sweetness of sugar. It is recommended for diabetics, because it not only regulates blood sugar, but also reduces cholesterol and radionuclides, and promotes the production of insulin by the pancreas. This is a natural sedative, some even suggest that stevia pushes age. Up to 40 grams of this product can be taken per day.
Xylitol
For those who follow their figure, xylitol is not suitable, since it overtakes sugar in calorie content, but is equivalent to it in sweetness. However, its advantages over sugar are undeniable when it comes to caring for teeth and gums. It is not for nothing that it is part of chewing gum. Advertising does not deceive when it reports that xylitol prevents tooth decay. Xylitol speeds up the metabolism, and therefore, confectionery products containing it are recommended for diabetics. The norm of its consumption per day should not exceed 50 grams.
Xylitol is obtained from the wood of some trees, fruits, berries and agricultural wastes: sunflower husks, corn cobs, cotton husks.
Fructose
Probably the most popular of all sweeteners. It is found in honey, fruits, berries. The nutritional value of fructose is equal to sugar, but it is almost double its sweetness. ITS recommend it to people with high physical exertion due to the tonic effect. Alcohol in the blood breaks down faster under its influence.
Abuse of fructose is fraught with obesity, heart problems and diabetes due to its calorie content. But fructose is absolutely safe when consumed up to 45 grams per day.
Sorbitol
Diabetics can safely use sorbitol (E420). Sorbitol provokes the secretion of bile and gastric juice, and therefore is useful for the stomach. It is used in the treatment of diseases of the liver and gall bladder. Sorbitol helps the body save vitamins of group B - biotin, thiamine, pyridoxine.
By sweetness, sorbitol is 2 times inferior to sugar, and therefore it is necessary to ensure that its daily norm does not exceed 50 grams.
Sucralose
The sweetener obtained from natural sugar exceeds its sweetness by 600 times! Sugar resembles the taste, and scientists still argue about its safety, although they have been using it for 20 years. Sucralose is not high in calories and does not cause tooth decay.
The daily norm of sucralose is 5 mg. It is proved that it is completely excreted from the body during the day.