Is sugar free drink effective for weight loss

summary

At present, there is no evidence of a direct link between the use of sugar free drinks and body weight. It's said that sugary drinks are unhealthy, such as the very popular zero degree cola and diet coke. Here's how sugar free drinks can reduce weight.

Is sugar free drink effective for weight loss

First: because of the natural love of sweetness, people generally like to drink sweet drinks. But the energy of sugary sweet drinks is too high, many studies believe that sugary drinks will increase the risk of obesity, diabetes and so on. At this time, a kind of sweet beverage without sugar began to enter our vision, that is, diet drinks. For example, zero coke, diet coke and sugar free tea drinks are common on the market. This drink is still sweet and refreshing, but it does not contain sugar, so it does not contain energy. In recent years, it is popular among people who are obese and want to control their weight due to its lack of energy. According to the survey data of the United States, in 1965, only 3% of people drank sugar free drinks, while by 2010, 20% of people drank sugar free drinks.

Second: Why are sugar free drinks sweet? The secret is the sweetener. Sweetener is a kind of substance that can provide sweet taste, but it does not include sugar and other carbohydrates or polyols. Commonly used sweeteners are natural stevioside, synthetic saccharin, acesulfame, aspartame, cyclamate, etc. For example, the recently popular zero cola, its sweetness mainly comes from aspartame or sucralose. Aspartame and sodium cyclamate contain almost no calories, so the calories in the whole drink can be ignored.

Third: at present, the sweeteners allowed to use in China are strictly evaluated for safety. The Codex Committee on food additives (JECFA) of the World Health Organization (who) and the food and Agriculture Organization of the United Nations (FAO) assessed that as long as these sweeteners are not consumed in excess, they will not be harmful to human body, nor will they cause fetal malformation or cancer, so pregnant women and children can eat them safely. In China, there are strict limits on the use of sweeteners, so long as they are used legally, they can be considered safe. For example, the safety standard of sodium cyclamate formulated by JECFA is no more than 11 mg / kg body weight per day, that is to say, for an adult weighing 60 kg, no more than 660 mg / day, and the safety standard of saccharin is no more than 5 mg / kg body weight per day. That's equivalent to 300 mg per day for a 60 kg person. The sweetness of 660 mg sodium cyclamate is equivalent to 330 g sucrose, and that of 300 mg saccharin is equivalent to 90-150 g sucrose. As far as most people are concerned, it's hard to eat so many sweets every day, and an occasional bottle of drink is not too much.

matters needing attention

In order to reach a consensus, we should control weight or total energy intake. If you used to drink a lot of sugary drinks and now switch to sugar free drinks and control other energy intake, it will help to reduce the total energy intake and may still play a role in weight control; however, if you drink sugar free drinks but have no control over other high-energy foods, it is difficult to lose weight. No matter what kind of drinks to drink, the key is to drink in moderation and not too much.