Artificial sweeteners and other sugar substitutes

Artificial sweeteners and other sugar substitutes – If you’re trying to cut back on sugar and calories in your diet, you may be turning to artificial sweeteners or other sugar substitutes. You’re not alone.

Artificial sweeteners and other sugar substitutes

Artificial sweeteners and other sugar substitutes are found in a variety of foods and beverages marketed as “sugar-free” or “diet,” including soft drinks and baked goods. What are all these sweeteners? And what role do they play in your diet?

Understanding Artificial Sweeteners and Other Sugar Substitutes

Sugar substitutes are sweeteners that you use instead of regular table sugar (sucrose). Artificial sweeteners are just one type of sugar substitute.

The topic of sugar substitutes can be confusing. One problem is that the terminology is often open to interpretation.

Some manufacturers call their sweeteners “natural,” even though they are processed or refined. Stevia preparations are one example. And some artificial sweeteners are derived from natural substances—sucralose comes from sugar.

Natural sweeteners

Natural sweeteners are sugar substitutes that are often promoted as healthier options than sugar or other sugar substitutes. But even these “natural sweeteners” often go through processing and refining.

Natural sweeteners that the FDA recognizes as generally safe include:

• Fruit juices and nectars
• Dear
• Molasses
• maple syrup

Artificial sweeteners

Artificial sweeteners are synthetic substitutes for sugar. However, they can be derived from natural substances, such as herbs or sugar itself. Artificial sweeteners are also known as intense sweeteners because they are often sweeter than sugar.

Artificial sweeteners can be attractive alternatives to sugar because they add virtually no calories to your diet. Plus, you only need a fraction of the artificial sweetener compared to the amount of sugar you would normally use to sweeten your food.

Uses for Artificial Sweeteners

Artificial sweeteners are widely used in processed foods, including:

• Soft drinks, powdered drink mixes and other beverages
• Roasts
• Sweet
• Puddings
• Canned food
• Sweets and jams
• Dairy products

Artificial sweeteners are also popular for home use. Some can even be used in baking or cooking.

Certain recipes may need to be modified because, unlike sugar, artificial sweeteners do not provide bulk or volume. Check the labels of artificial sweeteners for proper home use.

Some artificial sweeteners may leave an aftertaste. A different artificial sweetener or combination may be more appealing.

Possible Health Benefits of Artificial Sweeteners

Artificial sweeteners do not contribute to tooth decay and cavities. Artificial sweeteners may also help with:

• Weight control. Artificial sweeteners have virtually no calories. In contrast, a teaspoon of sugar has about 16 calories — so a can of cola sweetened with 10 teaspoons of added sugar has about 160 calories. If you’re trying to lose weight or avoid weight gain, products sweetened with artificial sweeteners may be an appealing option, although their effectiveness for long-term weight loss is unclear.
• Diabetes. Artificial sweeteners are not carbohydrates. Therefore, unlike sugar, artificial sweeteners generally do not raise blood sugar levels. Ask your doctor or dietitian before using any sugar substitute if you have diabetes.

Possible Health Problems with Artificial Sweeteners

Artificial sweeteners have been under intense scrutiny for decades.

Critics of artificial sweeteners say they cause a variety of health problems, including cancer. This is largely due to studies dating back to the 1970s that linked the artificial sweetener saccharin to bladder cancer in laboratory rats. Because of these studies, saccharin once carried a label warning that it could be dangerous to your health.

But according to the National Cancer Institute and other health agencies, there is no solid scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer or other serious health problems. Numerous studies confirm that artificial sweeteners are generally safe in limited amounts, even for pregnant women. As a result, the warning label for saccharin has been dropped.

Artificial sweeteners are regulated by the Food and Drug Administration (FDA) as food additives. They must be reviewed and approved by the FDA before they are made available for sale.

Sometimes the FDA declares a substance “generally recognized as safe” (GRAS). Substances receive this designation if they meet one of these criteria:

• Qualified professionals consider the substance safe for its intended use based on scientific data. Stevia preparations are an example of this type of designation. GRAS .
• The substances have such a long history of common use in foods that they are considered generally safe.

THE FDA established an acceptable daily intake (ADI) for each artificial sweetener. ADI is the maximum amount considered safe to consume each day throughout your life. The ADIs are set at very conservative levels.

New sweeteners

New sweeteners are difficult to fit into a specific category because of what they are made of and how they are made. Stevia is one example. FDA approved highly refined stevia preparations as new sweeteners, but did not approve whole leaf stevia or crude stevia extracts for this use.

Tagatose is also considered a novel sweetener because of its chemical structure. Tagatose is a low-carbohydrate sweetener similar to naturally occurring fructose, but is manufactured from the lactose in dairy products. FDA classifies tagatose as a substance GRAS .

Sugar alcohols

Sugar alcohols (polyols) are carbohydrates that occur naturally in certain fruits and vegetables—although they can also be manufactured. Despite their name, sugar alcohols are not alcoholic because they do not contain ethanol, which is found in alcoholic beverages.

Sugar alcohols are not considered intense sweeteners because they are no sweeter than sugar. In fact, some are less sweet than sugar. As with artificial sweeteners, FDA regulates the use of sugar alcohols.

Sugar alcohols contain calories. But they are lower in calories than sugar, making them an attractive alternative.

Uses for sugar alcohols

Sugar alcohols aren't usually used when you prepare food at home. But they're in many processed foods and other products, including chocolate, chewing gum, and toothpaste. Sugar alcohols add sweetness, bulk, and texture to foods, and they also help keep foods moist.

Sugar alcohols are often combined with artificial sweeteners to increase sweetness. Food labels may use the general term “sugar alcohol” or list the specific name, such as sorbitol.

Possible Health Benefits of Sugar Alcohols

Like artificial sweeteners, sugar alcohols do not contribute to cavities and tooth decay and may also help with:

• Weight control. Sugar alcohols do contribute calories to your diet—but fewer calories than regular table sugar. Sugar alcohols may help with weight management efforts.
• Diabetes. Unlike artificial sweeteners, sugar alcohols are carbohydrates and can raise blood sugar levels. But your body doesn't fully absorb sugar alcohols, so their effect on blood sugar is less than that of other sugars. Talk to your doctor or dietitian for guidance, as sugar alcohols vary in their effects on blood sugar.

Possible Health Problems with Sugar Alcohols

When ingested in large amounts, sugar alcohols can have a laxative effect, causing bloating, intestinal gas, and diarrhea. Product labels may contain a warning about this potential laxative effect.

Uses for Natural Sweeteners

Natural sweeteners have a variety of uses both at home and in processed foods. They are sometimes known as “added sugars” because they are added to foods during processing.

Possible Health Benefits of Natural Sweeteners

Natural sugar substitutes may seem healthier than sugar. But their vitamin and mineral content is not significantly different. For example, honey and sugar are nutritionally similar, and your body processes both glucose and fructose.

It’s okay to choose a natural sweetener based on its taste rather than its health claims. Just try to use any added sweetener in moderation.

Possible Health Problems with Natural Sweeteners

Natural sweeteners are generally safe. But there is no health benefit to consuming any specific type of added sugar.

Consuming too much added sugar, even natural sweeteners, can lead to health problems such as tooth decay, weight gain, malnutrition, and increased triglycerides. Honey may contain small amounts of bacterial spores that can produce botulism toxin. Honey should not be given to children under 1 year of age.

Moderation is key

When choosing sugar substitutes, it pays to be a savvy consumer. Artificial sweeteners and sugar substitutes can help with weight control. But they’re not a magic bullet and should only be used in moderation.

Foods marketed as sugar-free are not calorie-free, so they can still cause weight gain. Keep in mind that processed foods, which often contain sugar substitutes, generally do not provide the same health benefits as whole foods like fruits and vegetables.