Indulcitorii artificiali dau pofta de dulce?

Indulcitorii artificiali par o binecuvantare cand vrei sa slabesti. Inainte de existenta lor, singura modalitate de a iti satisface pofta de dulce era sa consumi bomboane, prajituri, sucuri si alte preparate cu calorii. Datorita indulcitorilor artificiali precum potasiu acesulfam, aspartam si sucraloza, iti poti lua "doza" de dulce fara calorii. 

Cel putin asta este ideea, dar unii sustin ca indulcitorii artificiali opresc indirect slabirea prin inducerea poftelor de dulce. In loc sa satisfaca, spun ei, indulcitorii artificiali doar iti zgandare pofta de dulce care nu poate fi satisfacuta decat prin consumul de alimente dulci bogate in calorii.

Este asta adevarat? In continuare o sa invatam ce sunt indulcitorii artificiali si daca ne fac sau nu sa poftim la dulce.

Ce sunt indulcitorii artificiali

Indulcitorii artificiali, sau inlocuitori de zahar, sunt substante chimice care se adauga mancarii pentru a ii da un gust dulce si de regula au putine sau zero calorii. 

Datorita alcaturii lor chimice, indulcitorii artificiali sunt mult mai dulci decat zaharul de masa (de pana la 20 de mii de ori mai dulci), ceea ce inseamna ca este nevoie de cantitati foarte mici pentru a obtine acelasi nivel de ducleata ca la zahar. 

Indulcitorii artificiali pot fi catalogati in doua mari categorii: nutritivi si non-nutritivi. Cei nutritivi contin calorii, pe cand cei non-nutritivi au aproape zero calorii. 

Alimentele care pot contine indulcitori artificiali sunt:

• Produse de patiserie
• Bomboane
• Alimente la conserva
• Cereale
• Lactate
• Suplimente nutritive sub forma de pudre
• Budinci
• Dressinguri de salata
• Sosuri
• Sucuri fara acid
• Sucuri cu acid
• Guma de mestecat

Indulcitorii artificiali induc pofte de dulce?

Pentru ca nu au calorii, multi considera indulcitorii artificiali modalitatea ideala de a iti satisface pofta de dulce cand esti la dieta. 

Acest lucru poate fi adevarat (sunt cateva studii care arata ca a inlocui dulciurile clasice cu unele cu indulcitori fara calorii ajuta la slabire), dar consumul excesiv de indulcitori artificiali poate induce pofte alimentare de dulciuri bogate in calorii. 

Pentru a intelege de ce se poate intampla asta, trebuie sa incepem cu putina biologie evolutiva.

Cum dulciurile tind sa fie o sursa excelenta de energie pentru corpul nostru, de-a lungul evolutiei umane am dezvolta un sistem de recompensare care ne creeaza placere cand le mancam. Acest sistem de recompensare se numeste sistemul dopaminergic mezolimbic, si functioneaza prin eliberarea unei explozii de dopamina in corp cand mancam zahar. Dopamina (un neurotransmitator) face ca experienta sa fie una care creeaza placere, si transmite semnalul ca ar trebui sa mai facem asta, pentru ca este important pentru supravietuire. 

Dar cercetarile arata ca indulcitorii artificiali nu activeaza sistemul de recompensare in acelasi fel ca zaharul, pentru ca nu vin insotiti si de energia (caloriile) pe care corpul le asteapta de la ceva dulce! Asta poate insemna ca atunci cand consumam alimente sau bauturi indulcite cu indulcitori artificiali, creierul este pacalit ca trebuie sa consumam mai multe calorii (de regula alimente dense caloric si dulci) pentru a ne satisface cerintele energetice. 

Mai mult, cercetarile arata ca a manca dulciuri cu regularitate poate creste toleranta creierului la dulce, si iti poate intari preferintele alimentare pentru dulce. Conform acestei teorii, a consuma alimente dulci iti poate satisface poftele pe termen scurt, dar le poate amplifica pe termen lung. 

De aceea multi cred ca a consuma regulat indulcitori artificiali te poate incuraja sa consumi mai mult dulciuri cu calorii. 

Dar nu ar fi o analiza completa fara a ne uita si la contraargumente - si o sa vedem rapid ca teoria conform careia mananci mai multe dulciuri din cauza indulcitorilor artificiali, are ceva gauri! 

De exemplu, cateva studii au aratat ca a consuma regulat indulcitori artificiali nu te face sa consumi mai multe calorii mai tarziu si nici nu te face sa cauti doar alimente dulci, dense caloric. Un studiu a observat chiar ca a consuma bauturi indulcite reduce pofta de deserturi mai mult decat daca se consuma doar apa. 

Chiar daca stim ca a manca grasimi si sarat ne creste pofta de gras si sarat, nu exista dovezi ca acelasi lucru este valabil si cu dulcele. 

In plus, exista indoieli in privinta calitatii experimentelor asupra efectelor indulcitorilor artificiali asupra poftelor alimentare. Unele din aceste studii au fost facute pe animale precum soareci sau muste. Altele sunt atat de indepartate de situatii din viata reala incat este greu de crezut ca sunt practice.

De exemplu, unul din ele a pus participantii sa bea Sprite in timp ce raspundeau la intrebari despre sampon si apoi pusi sa descrie ambalajul unei sticle de apa, unui pachet de gume si unuia de M&M! Altul a pus participantii sa miroasa si sa priveasca alimentul preferat timp de 4 minute in timp ce raspundeau la intrebari despre genealogia familiei lor, in tot acest timp un cercetator plimbandu-le prin gura un betisor cu vata imbibat cu aroma mancarii la care se uitau. Nu prea sunt multi care isi iau masa astfel!!!!

Asadar, te fac sa poftesti la dulciuri indulcitorii artificiali? Raspunsul scurt este ca poate, dar nu destul de mult incat sa te ingrasi din cauza asta! 

Daca este ceva care te preocupa sau cu care ai avut probleme in trecut, redu consumul lor sau elimina-i cu totul din dieta si vezi ce se schimba. Daca pofta de dulce iti scade, atunci nu mai consuma indulcitori artificiali in viitor; daca ramane la fel, nu iti mai bate capul din cauza lor, te pot chiar ajuta.

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