Cutting Calories and Carbohydrates
Experts say in order to lose weight you must reduce your calorie intake by consuming a healthy diet and increase your energy expenditure by doing more physical activity.
As part of a weight loss or weight management plan, artificial sweeteners can provide low-calorie options for desserts and other treats instead of cutting them out completely.
By replacing sugar-sweetened drinks and foods in your diet with versions that have been artificially sweetened, you may significantly reduce your calorie intake if you do not compensate with extra servings of something else.
These sweeteners also do not have any grams of carbohydrate and do not increase blood glucose levels. So if you have diabetes and a sweet tooth, using sugar substitutes in drinks and foods may be a good way to enjoy a sweet treat without raising blood glucose quite as much!
You still need to be careful! These sweeteners themselves do not contain any calories or carbohydrate. However, they are often found in foods that are still high in calories.
Below are some examples of how artificially sweetened foods can help you cut calories and carbohydrate:
- You drink two regular 12-ounce sodas each day. Replace these with two diet sodas (diet sodas are usually sweetened with aspartame and acesulfame K) to save yourself about 300 calories and almost 80 grams of carbohydrate! Diet soda is a much better option. It has zero calories and zero carbohydrates.
- You eat one 6-ounce cup of regular flavored yogurt for breakfast each morning. Replace this with 6 ounces of artificially sweetened light yogurt to save yourself almost 100 calories and 15 grams of carbohydrate every day.
- Every day you sweeten your coffee with 2 teaspoons of sugar. Use one packet of artificial sweetener each day for a zero-calorie and zero-carbohydrate cup of joe instead of adding the extra 32 calories and 8 grams of carbohydrate from just that little bit of sugar!
You should also know that some of these sweeteners have a bitter aftertaste. It varies from person to person, but some people are sensitive to this bitterness and do not tolerate certain sweeteners very well. This means you may have to try a few before finding one that you like, or you may not even notice a difference.
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