The effects of intense sweeteners are often debated, especially in pregnant women and their benefits are questioned by many studies. Let’s take stock of the latest publications on them and discover other 100% natural alternatives to replace traditional white sugar and aspartame!

A rigorous analysis to provide a clear answer

While studies have drawn attention to the risks associated with the consumption of aspartame during pregnancy, the National Food Safety Agency, ANSES, recently delivered its verdict: “the available data do not do not allow to conclude to a detrimental effect of intense sweeteners during pregnancy ”. The existence of risks has therefore not been established, whether on the health of the mother or the fetus or on the course of the pregnancy.

These conclusions should reassure consumers after the publication of two studies, one on the carcinogenic potential in mice (Soffritti et al., 2010 [1]) and the other examining the association between the consumption of non-alcoholic beverages. containing artificial sweeteners and increased risk of preterm labor (Halldorsson et al., 2010 [2]).

The European Food Safety Authority (EFSA) has carried out a complete and rigorous review in collaboration with ANSES of all the scientific research available on aspartame and its degradation products, taking into account both the studies carried out in animal than in humans. At the end of this in-depth analysis, the experts conclude that a revision of the evaluations of aspartame or other sweeteners currently authorized in the European Union was not justified.

However, care must be taken, of course, for women suffering from Phenylketonuria (PKU), a disease which is caused by poor absorption of phenylalanine, an essential amino acid present in large quantities in aspartame.

A limit dose not to be exceeded

For all the additives, the quantity that can be consumed every day of his life without risk to health is determined: this is the Acceptable Daily Intake (ADI).

For aspartame, the ADI has been set at 40 mg per kg of body weight per day since 1988. Following a complete analysis of all research on aspartame, scientists have concluded that this amount constitutes protection. adequate for the general population, in good health.

This maximum recommended dose is particularly important: for example, it corresponds to a consumption of 95 sugars or 33 cans of light Coca-Cola per day for a person weighing 60 kg! It should therefore be easy not to exceed it!

The ANSES observation in its report is unequivocal: there is “an absence of nutritional benefit” from consuming sweeteners. These products are therefore of no interest to the expectant mother, and a fortiori for the vast majority of the general population.

This statement closes the debate on the possible interest of sweeteners in preventing gestational diabetes. For Doctor Laurent Chevallier, a nutritionist, “prevention of this type of disease requires better nutrition and less exposure to endocrine disruptors”.

This review sums up the point of view of most physicians: The only advantage of sweeteners and sweetened products is their low calorie intake. “But so far, this advantage has not been demonstrated,” explains Prof. Ambroise Martin. Because if in theory the consumption of this type of product leads to a reduction in the number of calories absorbed per day, in reality, it is quite different.

Epidemiological studies indicate that consumers of sweeteners are more overweight compared to non-consumers [3]. Sweeteners, contrary to their promises, are not the solution to lose weight or keep the figure, including during pregnancy.

The consumption of sweetener, sweetened drinks or any other sweetened product such as dairy products for example, should remain occasional.

Sweeten without risk

Certain sweeteners are at the origin of great controversy and toxicological studies, in particular on the subject of their potential carcinogenic risk.

However, there are a number of chemical sweeteners which, apart from possible gastric disorders such as bloating, gas or diarrhea if taken in high doses, do not present any health risk.

Here is a non-exhaustive list: Alitame (E956), Thaumatin (E957), Stevia (E960), Neotame (E961), Tagatose (E963), Polyglycitol syrup (E964), Sorbitol and sorbitol syrup (E420), Isolate ( E953), Maltitol and Maltitol syrup (E965), Lactitol (E966), Xylitol (E967).

Sweeten differently

When you are pregnant, you are looking for all the alternatives, to make your diet the real ally of your health and that of your baby. To replace chemical sweeteners, note that there are a multitude of 100% natural sweeteners:

• Agave syrup

Made from the sap of a cactus native to South America, agave syrup has a texture close to liquid honey. Its taste is neutral but very sweet. It has a higher sweetening power than that of white sugar: it sweetens about 1,5 times more than the latter. Another advantage: it is a product that increases blood sugar relatively little because of its fructose content: its Glycemic Index (GI) is only 15 (against 100 for white sugar).

Agave syrup is easily found in supermarkets, in the organic department.

Ideal for sweetening: mixtures of cereals, dairy products and fruits for a vitamin and balanced breakfast for example.

• Xylitol

Xylitol is a sugar extracted from the bark of birch trees. It looks like classic white sugar but in the mouth it gives a feeling of freshness and melts immediately. Its main asset: its impact on blood sugar is negligible (GI of 7).

Xylitol is only available in organic or health food stores.

Ideal for sweetening: hot drinks (tea, coffee, herbal teas), dairy products and preparing sorbets or any type of pastries.

• Fructose

Also called “fruit sugar”, fructose comes from beets or sugar cane. It looks like the traditional sugar. Here again, this sweetening product has the advantage of slightly increasing blood sugar: its GI is only 30.

Fructose is distributed in supermarkets in the organic department and in organic stores.

Ideal for sweetening: hot drinks (tea, coffee, herbal teas), dairy products and preparing sorbets or any type of pastries.

• Coconut sugar

Coconut sugar is drawn from the heart of the sap of the coconut blossom, it looks like brown sugar. Particularly rich in anti-oxidants, vitamins, potassium, iron and zinc, its taste is close to brown sugar with a touch of caramel.

Coconut sugar is sometimes distributed in supermarkets, in the organic department and is easily found in organic stores.

Ideal for sweetening: yogurts, faisselles, fromage blanc and Swiss cheese

• Stevia

Stevia, made from the leaves of a small shrub native to South America (stevia rebaudiana) has exceptional sweetening power. It has an often bitter aftertaste which may remind one of liquorice. However, to be on the safe side, some sources recommend that pregnant and breastfeeding women avoid consuming large amounts of stevia.

Stevia can be found in liquid, powder or sugar form. They are easily found in supermarkets.

Ideal for sweetening hot drinks (tea, coffee, herbal teas) as well as dairy products.