THE SWEET AND LOWDOWN ON SUGAR SUBSTITUTES

Americans love sweets!  Americans eat 10-30 teaspoons of added sugar a day, twice as much as recommended.  The low-carb craze has seen the use of sugar substitutes increase dramatically.

Keep in mind that a sugar-free candy bar is still a candy bar and not always even lower in calories.  The fat level will usually remain the same and frequently the saturated fat level is just as high.  Certainly the total nutritional value is not better than a regular candy bar.

A Guide to Sugar Subs:

Sugar substitutes can be synthetic or made from carbohydrates or protein.  Since only a tiny amount is needed for a sweet taste, calories are minimal.  Sugar substitutes typically have less effect on blood sugar levels, but you must remember there are frequently still other ingredients in a product that can affect blood sugar levels such as flour, fruits, fruit juice and milk.  Many products will frequently contain 2 sugar substitutes to obtain a better product.

Acefulfame-K:  Sunett, Sweet One, Sweet & Safe

     First approved in 1988, synthetic acesulfame-K (the K stands for potassium) is 200 times sweeter than table sugar and can be used in cooking.  It is often blended with other sugar substitutes for a more sugar-like taste. Many current products on the market are adding this sugar substitute to products with Splenda so that the sweet taste will last longer. Some examples include Diet Rite sodas, Yoplait Carb Monitor yogurt, and lKool-Aid Jammers. Many studies have concluded that acesulfame-K is safe: however, a few animal studies showed an increase in mostly benign tumors.  Acesulfame-K can be used in cooking.

Aspartame:  NutraSweet, Equal, Sugar Twin

     Around for more than 20 years, aspartame is 160-220 times sweeter than sugar. It is composed of two amino acids linked together that make a sweet taste. It must be avoided by people who have the rare hereditary disease phenylketonuria(PKU), because they cannot metabolize one of the amino acids in it.  PKU is diagnosed at birth through required testing. Numerous studies report it is safe, though there are scattered reports of headaches and GI upset .  Aspartame can tolerate some heat (approx. 30 minutes in oven but will lose sweet taste if heated too long)

Neotame

     Approved just two years ago, neotame is 8,000 times sweeter than sugar.  It is safe for people with PKU and can withstand higher temperatures than aspartame, though it is made from the same two amino acids. Neotame can work well as an individual sweetener but works especially well blending with other sweeteners, both nutritive (sugar, fructose, and sugar alcohols) and non nutritive (splenda, aspartame). Look for this new product to show up in foods soon.  It is considered safe for people of all ages.

Saccharin:  Sweet “N” Low, Sweet Twin, Necta Sweet

     Synthetic saccharin is 200-700 times sweeter than sugar.  In the 1970’s a study linked saccharin to cancer in laboratory animals, but the results were never replicated in subsequent studies.  In 2000 it was removed from a list of carcinogens.  Some experts still contend that heavy use poses a risk.  Saccharin can have a bitter aftertaste, especially if used in larger quantities and is difficult to use in baking.

Stevia (“Sweet Honey Leaf”):  Sweet Leaf, Honey Leaf

     An extract of the herb Stevia rebaudiana, which the body does not metabolize, stevia is available in health-food stores.  Primarily is found in a liquid form.   It is allowed to be sold in the U.S. only as supplement because of a lack of safety data.  There have been some purity issues cited also. 

Sucralose:  Splenda

     Approved for sale in 1998, sucralose is now the top-selling sweetener, primarily because it tastes and acts most like sugar, even in cooking.  Splenda is made through a patented process that starts with sugar.  The process selectively replaces three hydrogen-oxygen groups on the sugar molecule with three chlorine atoms. Sucralose is 600 times sweeter.  Considered safe.

Sugar Alcohols:  Sorbitol, Lactitol, Malitol, xylitol, manitol, etc.

     Many foods and beverages are sweetened with substances called sugar alcohols. (sugar alcohols have an “alcohol group” attached to the molecule that makes them function differently) While many sugar alcohols occur naturally, they are also produced for commercial use.  Sugar alcohols do not promote tooth decay so initially they got their niche in the market with sugar free gums. These foods are labeled “sugar-free” but do have some impact on blood sugar levels.  Sugar alcohols are not calorie free; they provide about half the calories of sugar primarily because they are not fully digested.  This can cause some “unpleasant” side effects such as bloating, gas, and diarrhea.  Sugar alcohols are frequently combined with other sugar substitutes because they add texture and volume to products.

What about recent media coverage regarding law suits against Splenda?

Recently several companies have filed lawsuits against Splenda for misleading advertising.  These companies feel that Splenda misleads the public by stating “made from sugar, so it tastes like sugar” when it is actually an artificial sweetner.

While Splenda starts out as sugar, to make Splenda three atoms found in sugar are replaced with three atoms of the chemical chlorine. The final product is no longer sugar.  Spenda provides essentially no calories, it is poorly absorbed is excreted unchanged in the feces.  The presence of chlorine is receiving lots of attention but researchers for the other side point out that Spenda is designed so that the chlorine molecules remain tightly bound along with the rest of the product without being digested.  If you’ll recall, Equal (aspartame) when first released, had lots of media regarding the formation of formaldehyde during digestion even though these amounts were much less than what you would get from consuming meats. Now over time, Equal continues to be considered safe with perhaps a select few experiencing side effects.

There have been more than 110 studies showing Splenda did not pose a carcinogenic, reproductive, or neurologic risk to human beings.  Does that mean we should consume unlimited amounts?  The issue is that Splenda is showing up everywhere. There are some concerns that not only will we be consuming more artificial sweeteners but also mixing different ones, sometimes in a single meal—and we don’t know what this may mean health wise in the short or long term. Splenda offers some great properties in baking and overall has a great taste.   So I guess it just still gets back to moderation and being aware of what we are consuming!