ARE YOU A SAVVY CONSUMER OF SUGAR SUBSTITUTES?

Did you know that artificial sweeteners are just one type of sugar substitutes? The other types include sugar alcohols, novel sweeteners, and natural sweeteners. Here is the information you need in order to make healthy choices in your day to day life.

I. Artificial Sweeteners

• Are synthetic sugar substitutes
• May be derived from naturally occurring substances including herbs and sugar itself
• Are known as intense sweeteners and many times sweeter than sugar
• Are not carbohydrates and have no calories
• They don't raise blood sugar levels
• Are regulated by Food and Drug Administration (FDA) as food additive

Artificial sweeteners include the following:

1. Acesulfame K (Sunett, Sweet One): is 200 times sweeter than regular sugar, is used in many food products
2. Aspartame (Equal, NutraSweet): is non-saccharide, used in foods and beverages, should be avoided by persons with genetic presence of Phenylalanine metabolites in their urine.
3. Saccharin (Sugar Twin, Sweet 'N Low): is 300 times as sweet as regular sugar, is used in food products as well as medicines and toothpastes.
4. Sucralose (Splenda): is 320 - 1000 times as sweet as regular sugar, twice as sweet as Saccharin, three times as sweet as Aspartame, is used in food products that require longer shelf life.
5. Neotame (Sucralose): 7000 - 13000 times sweeter than regular sugar, is not directly available to consumers but is used in hundreds of food product.
6. Advantame: is a high intensity sweetener, 20000 times as sweet as regular sugar, is a Japanese product, has been under research for 10 years, is for general use in food products.

II. Sugar Alcohols

• Are organic compounds that occur naturally
• Are low calorie carbohydrates
• Diabetic patients should calculate the carbohydrate amounts
• Are used in food products as thickeners and sweeteners
• Are used in combination  with high intensity artificial sweeteners
• Despite their name they are not alcohols
• Are found in processed foods and other products
• Food labels will mention the use of sugar alcohols
• Can have laxative effect
• Sugar alcohols are: Erythritol, hydrogenated starch, Hydrolysate, Isomalt, Lactitol, Maltitol, Mannitol, Sorbitol, and Xylitol.

III. Novel Sweeteners

Are combination of various types of sweeteners including:

1. Stevia: a highly refined plant extract, 300 times sweeter than sugar, has negligible effect on blood sugar
2. Tagatose: occurs naturally in some dairy products and other foods, is a low carbohydrate sweetener, foods containing Tagatose are not considered sugar-free
3. Trehalose: is found naturally in mushrooms

IV. Natural Sweeteners: 

Are considered healthier but they undergo processing as well. They include:

1. Agave Nectar: is chiefly a Mexican plant also native to the southern and western United States, has high fructose content even more than corn syrup
2. Fruit juice, nectars, honey, molasses, and maple syrup are generally considered safe by FDA
3. Date sugar: is found in natural food stores, is less processed, can be quite expensive

In brief:

1. Know that sugar substitutes are not magic bullets for weight loss
2. Be savvy consumers and read the food labels
3. Use in moderation
4. Know that sugar-free does not mean calorie-free and you can still gain weight
5. Know that processed foods often contain sugar substitutes
6. Know that whole foods such as fruits and vegetables offer the most health benefits

#Sugar-substitutes  #Healthy-choice