人工甘味料って太る?健康は大丈夫?現役トレーナーが解説します。

まずは結論を言う。
砂糖と比べると大幅に安全で健康的なので、使いましょう。

解説!

●安全性について
まず俺流の強い言葉を使って言い切るわ。
「砂糖の方が10倍危険だよ!このバカ!」
(エビデンスはいくつか確認しているけど、不安な人は自分で調べてね)

健康に関しての悪の根源は糖質だと思っている。
確かに人口甘味料を積極的に摂取して健康になるはずもない。
が、大量の砂糖を摂取している人が、それを人工甘味料に置き換えると、恐らく健康になる人が多いだろう。

文献をいくつか読んでみた。
5つくらい確認したけど、うち3つは安全性に問題は無し、2つは逆に健康なる、というデータであった。
健康になる、とは言ったが、例えば糖尿病の治療に使うなどの疾患に対してのアプローチのデータはまだ数が少ないようだ。
ただ、血糖値を下げる、体脂肪を下げる、などのデータは多くある。
「人工甘味料が安全な訳無いだろ!危険だ!」という人は、こういう論文に対して優位性がないことを示してね!頑張れ!

●太る?
間接的に若干の阻害はするが、太らないよ。
人工甘味料の種類にもよるけど、そもそも吸収できず血糖値を上げないものが多い。
つまり人工甘味料の摂取で太った!という人は、他の食品を食べ過ぎて太っている食いしん坊さんです。
ただ、下記に書くけど、一時的にだけど代謝を下げる可能性があるから、ダイエットの効率を悪くする可能性がある。

当たり前だけど、人工甘味料っぽい名前なのに、何故か砂糖が入っている商品もあるからね。
買う時は自分で調べて!
カロリー0とか書いてたらたいてい大丈夫。
一応下記に俺の使っている商品貼っておくよ。

デメリットはないの?
あるよ!

  1. しんどくなる可能性あり
    体が「甘いものが入ってきたので血糖値を下げなくては」と思ってしまうらしい。
    でも実際のところは血糖値は上がっていない。
    つまり、通常より血糖値を下げ、代謝も下がり、しんどくなることがある。
  2. ダイエットを邪魔する可能性あり
    代謝が下がってしんどくなる、ということはダイエットを邪魔する可能性が高い
  3. 下痢をする可能性がある
    個人差が大きく出るところなんだけど、下痢をする人が居るようだ。
    俺や嫁は全く問題ない。
  4. コストがかかる
    砂糖安いのよねぇ。健康とどっちを取るかはあなた次第。
    砂糖の数百倍の甘味があるから、うまく使えば逆に安くなるのかも。計算してないわ。

●人工甘味料にはどんな種類があるの?おすすめは?
おすすめはずばり、エリスリトール!

これ天然甘味料なんだよね。なにも言わないで。
弱点は甘味が少ない(砂糖の7割ほど)ので、商品によっては大量に使わないといけなかったり、他の人工甘味料が追加されていることが多い。
あとお腹を壊す人がいるみたい。
が、安全性は国にも認められた非常に高いもので、摂取量の上限が指定されていない。
つまり国は「いっぱい摂取しても健康上問題ない」と言っている。
貼っている商品は俺が減量期にずっと使っている商品で、エリスリトールと下記に紹介するエリスリトールが混ざった商品。
砂糖と同じ感覚で使えて、人工甘味料特有の妙な苦味が少ない。
お世話になっております。

ほかに代表的なのは、アスパルテームや、スクラロース、アセスルファムKなどか。
全て人工甘味料で、強力な甘さがある。
色んなお菓子屋サプリメントに使われていて、ほぼ絶対に皆さんが口にしているものと思っていい。
安全性は総じて高く、摂取量の目安が設定されている。

●どれくらいの量ならダイエットに問題ないの?
わかんねぇ!!
個人差がでるところなので、具体的な数値を言うのは控える。
砂糖やみりんを人工甘味料に変えるだけでも随分ダイエットに繋がる。
かと言って一日にティースプーンに10杯も20杯も使うことは避けたほうが無難。
もう少し深掘りすると、人工甘味料はサプリメントやドリンクにも入っていることが多い。
安全だと安心しきって大量に摂取すると、健康被害は流石に無いものの、妙にダイエットが進まないなどの問題が出たりしそうだ。
積極的に摂取はせず普通に使おう。砂糖はもう使うな。

●まとめ

  • 人工甘味料はダイエットの味方なので摂取して良い
  • 砂糖やみりん、はちみつなどから置き換えてね
  • 安全性は高いけど摂取しすぎるとお腹を壊したり代謝を下げたりする
  • エリスリトール(正確には人口ではなく天然甘味料)がおすすめ

以上や!

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Are artificial sweeteners fat? Is your health okay? An active trainer will explain.

First, say the conclusion.
Use it as it is significantly safer and healthier than sugar.

Explanation!
● Safety
First of all, I use my strong words.
“Sugar is 10 times more dangerous! This idiot!”
(I have confirmed some evidence, but if you are anxious, check it yourself.)

I believe that the source of evil for health is carbohydrates.
Certainly, you can’t be healthy by actively taking artificial sweeteners.
But if you’re eating a lot of sugar, replacing it with artificial sweeteners will probably make you healthier.

I read some documents.
I confirmed about 5 of them, but 3 of them were safe and 2 were healthy.
Although he says he will be healthy, there are still few data on approaches to diseases such as those used to treat diabetes.
However, there are many data such as lowering blood sugar levels and lowering body fat.
People who say “artificial sweeteners are not safe! It’s dangerous!” Show that there is no advantage over these articles! Hang in there!

● Do you get fat?
Indirectly does some obstruction, but doesn’t get fat.
Although it depends on the type of artificial sweetener, there are many things that cannot be absorbed in the first place and do not raise blood sugar levels.
In other words, fat gained by taking artificial sweeteners! Is a glutton that is overweight and eats other foods.
However, as I will write below, it may temporarily reduce metabolism, but it may reduce the efficiency of the diet.

● Are there any disadvantages?
There is!

・ There is a possibility of getting tired
It seems that the body thinks “Since something sweet has entered, I need to lower my blood sugar”.
But in fact, blood sugar levels are not rising.
In other words, blood sugar level may be lower than usual, metabolism may be lowered, and it may become difficult.
・ May interfere with diet
The fact that metabolism is declining and getting tired is likely to disturb the diet
・ May cause diarrhea
There seems to be some people who have diarrhea, although there are big differences among individuals.
I and my wife have no problem.
·costly
It ’s cheap sugar. It’s up to you to choose between health and health.
Since it has a sweetness several hundred times that of sugar, it may be cheaper if used properly. I’m not calculating.

● What kind of artificial sweeteners are there? What do you recommend?
Recommended erythritol!
This is a natural sweetener. Don’t say anything.
The weakness is low sweetness (about 70% of sugar), so some products have to be used in large quantities or other artificial sweeteners are often added.
There seems to be a person who breaks the stomach.
However, the safety is very high as recognized by the national government, and no upper limit is specified.
In other words, the country says, “If you take a lot, there is no health problem”.
The product I’m sticking to is a product that I’ve been using all the time during the weight loss period.
It can be used in the same way as sugar and has little bitterness peculiar to artificial sweeteners.
We become indebted to.

Other typical examples are aspartame, sucralose, and acesulfame K.
All are artificial sweeteners and have a strong sweetness.
It’s used in various confectionery supplements, and you can think of it almost absolutely.
Safety is generally high, and a guideline for intake is set.

● How much is there any problem with the diet?
I don’t know! !
Since there are differences among individuals, we will refrain from saying specific figures.
Even changing sugar and mirin to artificial sweeteners can lead to a diet.
That said, you should avoid using 10 or 20 teaspoons a day.
If you dig a little deeper, artificial sweeteners are often found in supplements and drinks.
If you take it in large quantities with peace of mind that it is safe, there will be no health problems, but you may have problems such as a strange diet.
Do not take it aggressively and use it normally. Don’t use sugar anymore.

● Summary
Artificial sweeteners can be taken because they are on the diet
Replace sugar, mirin, honey, etc.
It is safe, but if you take it too much, it will break your stomach and lower your metabolism.
Erythritol (exactly a natural sweetener, not a population) is recommended

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