Zoetstoffen of suiker?

Zoetstoffen worden steeds meer gebruikt als vervanging voor suiker. Is dit nou een positieve verandering of moeten wij de zoetstoffen juist vermijden? Aan de hand van deze blog wil ik jou graag het één en ander uitleggen over dit onderwerp. 

Wat zijn zoetstoffen eigenlijk?
Zoetstoffen worden gebruikt als vervanger voor suiker, voor bijvoorbeeld in frisdrank, vruchtensap of zuivelproducten. Deze stoffen hebben een zoete smaak, net zoals suiker, maar bevatten geen/nauwelijks calorieën. Er zijn verschillende soorten zoetstoffen op de markt, zo zijn sommige gemaakt in een fabriek (kunstmatige zoetstoffen) en andere komen voor in de natuur (natuurlijke). Ook kun je zoetstoffen onderverdelen in intensieve of extensieve zoetstoffen. 

Intensieve zoetstoffen: deze zijn veel zoeter dan suiker, maar bevatten (bijna) geen calorieën. Als je een product zoeter wilt maken, dan heb je maar een heel klein beetje van een intensieve zoetstof nodig. Voorbeelden van intensieve zoetstoffen zijn stevia of aspartaam. Vaak zijn intensieve zoetstoffen terug te vinden in light producten, zoals frisdrank. 
Naast intensieve zoetstoffen heb je ook nog extensieve zoetstoffen (polyolen) en deze zijn half zo zoet tot even zoet als suiker. Toch bevatten deze zoetstoffen minder calorieën dan suiker, want polyolen bevatten ±2,4 kcal/gram en suiker ±4kcal/gram. Veel polyolen komen in de natuur voor, bijvoorbeeld in planten en bomen (xylitol) of paddenstoelen (mannitol). 

Maar het gebruik van zoetstoffen, is dat wel veilig?! 
Alle zoetstoffen die in ons eten en drinken zit, hebben een wel bekend E-nummer. Soms schrikt het woordje E-nummer mensen af.. maar een E-nummer laat zien dat de stoffen door de ‘’European Food and Safety Authority (EFSA)’’ zijn gecontroleerd en dat het gebruik ervan veilig is. Voor sommige mensen zijn bepaalde zoetstoffen (acesulfaamzout en aspartaam) niet veilig, omdat zij een erfelijke aandoening hebben (PKU). Aspartaam en acesulfaamzout bevatten het aminozuur fenylalanine en mensen met PKU kunnen dit aminozuur niet afbreken, waardoor het zich opstapelt in de hersenen. Maar voor iedereen zonder PKU, is het gebruik van zoetstoffen veilig. Maar neemt niet te veel zoetstoffen, want dat kan een laxerend effect hebben (meer weten? Doe de zoetstof check: https://www.zoetstoffen.nl/gezondheid/zoetstoffencheck/).

Onderzoek rondom zoetstoffen 
Er worden veel onderzoeken gedaan over zoetstoffen en deze onderzoeken laten ook wisselende beelden zien. De onderzoeken spreken elkaar tegen, want uit het ene onderzoek komt bijvoorbeeld naar voren dat zoetstoffen de kans op overgewicht zouden vergroten, uit de andere juist weer niet. 
Het meest overtuigende bewijs komt van gerandomiseerde gecontroleerde onderzoeken waarin een groep mensen een tijdje bewust producten met zoetstoffen toegediend krijgen en een andere groep mensen een tijdje producten met suiker. Uit de resultaten van dergelijke onderzoeken blijkt dat mensen die producten met zoetstoffen krijgen, minder calorieën binnenkrijgen dan wanneer mensen met suiker gezoete producten nemen. Er wordt dus nog veel onderzoek gedaan naar hoe zoetstoffen werken in ons lichaam, bijvoorbeeld of ze invloed hebben op de darmbacteriën. We weten dus nog niet alles! 

Dus ja.. wat moeten wij nou doen met die zoetstoffen? Zoetstoffen zitten vaak in producten die geen gezondheidswinst opleveren, denk aan koekjes, snoepjes en frisdrank. Voor deze producten geldt het advies: niet te veel en niet te vaak. Producten met zoetstoffen kunnen een goed alternatief zijn voor suikerhoudende producten, dus wanneer jij op je calorieën wilt letten, maar je toch graag frisdrank wilt drinken dan kun je beter een glas light frisdrank nemen dan een glas gewone frisdrank. Maar het is natuurlijk altijd beter om gebruik te maken van niet bewerkte producten zoals water, groente, fruit en volkoren granen! 

Posted by tahneevanlaere

This article has 146 comments

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