Sugar Substitutes: A Primer

Sugar substitutes, non-nutritive sweeteners, artificial sweeteners. Whatever you decide to call them, sugar alternatives are hotly debated and often researched. Can they aid in weight loss? Are they safe? What are they anyway?

Getting Sweeter:

The use of sugar substitutes in food products is on the rise. In 1999 there were 369 new products containing artificial sweeteners, but by 2004, the number jumped to 2,346. Next time you step into the grocery aisle, count the number of products that contain a sugar substitute. It is easy to spot them because many feature these words prominently on the package: diet, reduced sugar, sugar-free and no sugar added.

Are They Safe?

Consumers continue to question the safety of sugar substitutes. Despite concerns about a link between artificial sweeteners and cancer, according to the National Cancer Institute:??There is no clear evidence that the artificial sweeteners available commercially in the United States are associated with cancer risk in humans.?

The FDA determines the acceptable daily intake (ADI) for each sugar substitute. The ADI is the highest amount considered safe to consume each day over a person?s lifetime. With the growing number of products including sugar substitutes, you?d think that we?re close to the safe limit?we?re far from it. You can check out what?s safe for you to consume on the Acceptable Daily Intake Calculator of Non-Caloric Sweeteners.

Effects on Weight:

Recently, the American Heart Association and the American Diabetes Association came out with a scientific statement that non-nutritive sweetener intake could help improve body weight and glucose control. However, it?s not a very definitive statement. Here?s why. If you replace a sugar-sweetened food or beverage with a sugar-free food or beverage, theoretically you should lose weight because you?ve created a calorie deficit. The problem is, often, people justify eating a higher calorie food later in the day because they chose a lower calorie food earlier. The decision to grab that higher calorie item might have the scale tipping the wrong way.

Effects on Appetite:

There has been controversy about the effects of sugar substitutes on appetite. One study by Appetite found that non-nutritive sweeteners did not increase appetite, while a study by Yale Journal of Biology and Medicine found the opposite. Another study by the American Society for Nutrition suggests that there is not enough information to support the claim that non-nutritive sweeteners increases appetite. Sounds like this question will remain unanswered until further research is completed. In the meantime, ask yourself whether your own appetite changes with artificial sweeteners.

If you decide to consume sugar substitutes, it?s important to know what you are putting into your body. Here?s a rundown of the most commonly used sweetening alternatives:

Saccharin (Sweet ?N Low)

The first of the sugar substitutes, it was discovered in the late 1800s. It is about 300 times sweeter than sugar. You might recognize it as the sugar substitute in the pink packet.

Aspartame (Equal, NutraSweet)

This commonly used sugar substitute was discovered in 1965 and approved by the FDA in 1981. It is about 200 times sweeter than sugar. It is found in carbonated soft drinks, cereals, chewing gum, jams, multivitamins, and products such as Diet Coke, Diet Pepsi, Yoplait Light Yogurt and Jell-O Strawberry Sugar Free/Low Calorie Gelatin.

Acesulfame-K or Acesulfame Potassium

Approved by the FDA in 1998, this is 200 times sweeter than sugar and is often used in baking and cooking because it can tolerate heat. It can also be found in products such as Pepsi Max, Coke Zero and Del Monte No Sugar Added Pears.

Sucralose (Splenda)

This FDA-approved sugar substitute is 600 times sweeter than table sugar. It starts off as cane sugar. After its structure is manipulated, it cannot be absorbed by the body, which means you don?t take in any calories. Products like Powerade Zero, Smucker?s Seedless Strawberry Jam with Splenda and Heinz Reduced Sugar Tomato Ketchup are just a few that contain Sucralose.

Neotame

Approved by the FDA in 2002, this artificial sweetener is the most potent sweetener on the market?it is 7,000 times the sweetness of sucrose. It is approved for use in food such as beverages, dairy products and desserts. It can also be used in cooking and baking.

Stevia?(Pure Via and Truvia)

This plant derived sugar substitute is 200-300 times sweeter than sugar. The FDA has not approved whole-leaf or crude stevia. However, highly refined portions-Reb A and stevioside-have been considered generally recognized as safe (GRAS). Meaning, portions of the plant can be used as a sugar substitute.

Catherine Theodorou, MS, RD, CSSD, LD Sr. Manager, Dietitian

Photo: Zemlinki!?

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Source: http://engagedhealthsolutions.com/2012/08/sugar-substitutes-a-primer/

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