Fake Sugar, Real Danger?
More than 150 million Americans have turned to artificial sweeteners in an attempt to cut sugar from their diet. Even though so many of us use sugar substitutes, most of us don't know much about them.
Looking at the names of the various kinds of artificial sweeteners
it's easy to see why you may be lost. Acesulfame-K, xylitol, sucralose--reading
them makes you feel like you're reading through a chemistry textbook!
It's hard enough to pronounce some of these words, let alone find
the time to figure out what they're all about.
Well, don't worry. There's good news if you want to know what you're putting in your body, but don't want to spend time finding out. We've done all the work for you and have put together an easy, informative guide to all the artificial sweeteners on the market.
Two types of sweeteners
There are two types of sweeteners available on the market, nutritive and non-nutritive. Nutritive sweeteners provide sweet taste and a source of energy (calories). Their sweet taste comes from the presence of natural sugars glucose and fructose, alone or together, as sucrose. They are higher in calories than non-nutritive sweeteners, but they are all natural.
Common examples of nutritive sweeteners include typical table sugars (both brown and white), molasses, honey, and syrups such as maple and high fructose corn syrup. For the purposes of this article, which focuses on sugar substitutes, we won't be getting into the gory details of the most common nutritive sweeteners, but it will be helpful for you to know that one teaspoon of sugar contains about 15 calories. Polyols, energy-reduced sugar alcohols, are nutritive sweeteners with slightly less calories than true sugar. Often called sugar replacements, these sugar alcohols are derived from fruits or produced commercially from dextrose. The most common include: sorbitol, mannitol, xylitol and maltitol.
Non-nutritive sugar substitutes offer no energy (calories) and sweeten with little volume. Non-nutritive sugar substitutes are from 200 to 8000 times as sweet as sugar, which is why they are often referred to as High Intensity Sweeteners (HIS). To make the non-nutritive products seem more like sugar, maltodextrin, a carbohydrate derived from cornstarch, is used to bulk up the substance so it can be measured like sugar. Maltodextrin contains a quarter of the digestible sugars that normal sugar does and is an ingredient found in many sugar-free products. Non-nutritive sweeteners include: saccharin, aspartame, sucralose, acesulfame potassium and neotame.
The Non-nutritive Sweeteners
Saccharine (Sweet n' Low)
Saccharin, the oldest of the non-nutritive sweeteners, is an organic petroleum-based compound. Discovered in 1879, saccharine didn't become particularly popular until the sugar rations of World Wars I and II. Saccharin's use and popularity grew in the late fifties and early sixties as Americans became more interested in weight control. Coca Cola's Tab diet drink was the first mainstream product to use saccharine.
Conversion
1 packet = 2 teaspoons sugar
Caloric value
4 calories per packet
FDA Status
Approved.
Cost
400 packets, about $ 8.50
The Pros
Up until 1981, saccharine was the only artificial sweetener on the market.
Four calories per packet
Can be used in cooking and baking without losing sweetness.
The Cons
In 1960, a study suggested saccharine caused bladder cancer in test animals. The product was almost banned in 1977, but because it was the only artificial sweetener available at the time, there was a public outcry. Saccharin was allowed back on the market and labeled "caused cancer in laboratory animals." In the year 2000, after years of saccharine studies, the labels have been removed from foods containing saccharine and the National Toxicity Program has removed saccharine from its list of cancer causing substances. There is still disagreement as to whether saccharine is completely safe. For years, manufacturers using saccharine in their products were forced to carry a cancer warning label. Research conducted by the National Cancer Institute (NCI) in conjunction with the FDA failed to establish a link between saccharine and bladder cancer. The US Congress removed the warning label in December of 2000.
Found In
Tab diet soft drink, Sweet 'N Low sweetener
Aspartame (NutraSweet, Equal, Spoonful)
Aspartame is made by joining two protein components, aspartic acid and phenylalanine. It was approved by the FDA in 1981 for tabletop use. Aspartame is the most popular artificial sweetener, accounting for 70 percent of all artificial sweetener use and a quarter of total sweetener use. Aspartame is about 200 times sweeter than sugar.
Conversion
1 teaspoon = 1 teaspoon sugar
Caloric value
2 calories per teaspoon.
FDA Status
Approved.
Cost
100 packets, about $9.00
Pros
200 times sweeter than sugar
Virtually calorie free
Does not promote tooth decay
Claims to be safe for diabetics because it sweetens without the calories or rise in blood sugar levels caused by sugar. Recommended for diabetics.
Cons
Loses sweetness when heated, so it shouldn't be used in baking.
Over 75% of food additive-related complaints reported to the FDA are about Aspartame
Over ten years ago (1994), the Department of Health and Human Services had compiled 90 different documented symptoms listed in the report as being caused by aspartame. Those symptoms include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.
People affected with phenylketonuria (PKU), a rare disease diagnosed at birth, must control aspartame consumption because it can be hazardous to their health.
The FDA stands behind its original approval of aspartame, while many other doctors and nutritionist believe it is damaging to the human body and should be taken off the market.
It's recommended to consult a physician before consuming
Found In
Diet Coke, Diet Pepsi, Yoplait Light yogurt, Lipton iced tea, Vermont Sugar Free syrup, Kellogg's All Bran Cereal, Ocean Spray Juice, Ricola Cough Drops and Sugar Free Jell-O Gelatin and Pudding
Sucralose (Splenda)
Splenda, the brand name for Sucralose, is made from sugar through a patented, multi-step process that selectively replaces three hydrogen-oxygen groups on the sugar molecule with three chlorine atoms. The compound, supplied by McNeil Nutritionals, was discovered in 1976 and according to McNeil the compound's structure is tightly bound, thus preventing it from being broken down and metabolized by the body. Splenda is 600 times sweeter than sugar.
Caloric value
Calorie free
Conversion
1 teaspoon = 1 teaspoon sugar
FDA Status
Approved.
Cost
Average price is about $4.98 for 3.8 ounces. (0.40 lb)
The Pros
Zero calories.
Tastes like sugar and leaves no bitter aftertaste.
Heat stable, it can be used in baking, canning, pasteurization and other manufacturing processes.
Has been shown in studies to have no effect on blood glucose control or insulin levels. Recommended for diabetics
Measures cup for cup as sugar does
The Cons
The biggest concern about Splenda is the lack of studies covering the long-term effects of sucralose consumption on humans. Research published in the journal Food and Chemical Toxicology concluded, "Based on the studies and the extensive animal safety database, there is no indication that adverse effects on human health would occur from frequent or long-term exposure to sucralose at the maximum anticipated levels of intake." And while the FDA and Splenda manufacturers rely on these types of studies in approving products, there have been no independent studies conducted on humans. The FDA's recommendation is based solely on studies conducted by the manufacturer.
Things to consider
Sucralose is chlorinated. Other chlorinated compounds include pesticides.
A study in New Scientist (Nov 23, 1991) determined that the size of thymus glands in rats fed a diet rich in sucralose was reduced by 40%, suggesting that sucralose has the potential to compromise the immune system.
There is no ongoing monitoring of the effects of sucralose on humans.
Found In
Hansen's Diet Soda's, Snackwell's Sugar free cookies, Dannon Light n' Fit Smoothies and Hershey's Sugar Free Chocolate.
Less common non-nutritive sweeteners
You may not hear much about the next few non-nutritive sugar substitues, but if you eat anything labeled "light" or "sugar free" you've most likely been consuming them. "Sweetener synergy" is the practice of combining two or more artificial sweeteners in one product. Whether it be for flavor, volume or baking performance, more and more food items are using a combination of non-nutritive sweeteners. Here are some to look for:
Acesulfame-K (Sweet One)
Acesulfame-K was discovered in 1967 in Germany and is made from acetoacetic acid and potassium to form a crystalline solid which looks a lot like sugar. "Ace-K" is approved as a tabletop sweetener and as an additive in a variety of desserts, confections and alcoholic beverages. It's 200 times sweeter than sugar.
Caloric Value
Calorie free
Conversion
1 packet = 2 teaspoons sugar
FDA Status
Approved.
Cost:
50 packets cost $2.75
The Pros
Zero calories.
Tastes like sugar and leaves no bitter aftertaste.
Heat stable, it can be used in baking, canning, pasteurization and other manufacturing processes
Has been shown in studies to have no effect on blood glucose control or insulin levels
Recommended for diabetics
Recommended for people with PKU
The Cons
There are serious questions about the validity of the studies used to gain FDA approval. Some animal studies suggest a possible cancer-promoting effect, however, no new independent studies are currently underway.
Found In
Kraft Foods' Sugar-Free International Coffees and Crystal Light drink mix, Sugar Free Jell-O Gelatin and Pudding
The Nutritive Sugar Replacements
Stevia
Is an all-natural sweet substance derived from the leaves of a South American
shrub and first introduced as a sweetener at the turn of the 20th century.
Caloric value
Contains almost no caloric value.
Conversion
It's much sweeter than sugar, so use sparingly.
FDA Status
Not approved. See controversy section below.
Cost
Average price is $12.85 per ounce.
The Pros
Studies have shown the following benefits from using Stevia in one's diet. These benefits have not been approved or confirmed by the FDA.
Sugarless with no calories
Will not affect blood sugar levels like sugar does.
100% Natural
250 to 300 times sweeter than sugar
Heat stable
Plaque retardant helps prevent cavities.
Recommended for diabetics
Non-toxic extensively tested in animals and extensively used by humans with no adverse effects.
The Cons
Even though Stevia has been used as a sugar replacement in Japan for over 17 years (it accounts for 40 to 50 percent of all sweeteners ingested in Japan, more that 300,000 pounds a year) and no adverse reactions have been described in Japanese scientific literature, the FDA has been unwilling to approve the use of Stevia as a sweetener in the United States. The FDA cites very few studies proving Stevia as unsafe and many a sordid tale about big business and government corruption can be found regarding the FDA and its withholding of approval for Stevia.
Tip If baking with Stevia, increase the moisture of the recipe.
Whey Low
Is an all-natural blend of sugars including milk (lactose) and fruit (fructose)sugars that was developed in 1999. The three natural sugars (simple carbohydrates) that comprise Whey Low work synergistically in the small intestine to interfere with the normal absorption of each other into the bloodstream. This interference with absorption provides a barrier for the body's normal uptake path for carbohydrates. This means the body receives fewer calories from Whey Low and as a result, insulin demand is reduced.
Caloric Value
1/4 as many calories as sugar. The makers claim that Whey Low
is not only low glycemic, but that it also blocks the absorption of carbs.
Conversion
1 teaspoon = 1 teaspoon sugar
FDA Status
The Whey Low website claims the product is "accepted by the US FDA as safe for food use."
Cost
1lb is $5.99
The Pros (as listed on Whey Low's website)
Caloric value of 1 Calorie/gram (table sugar = 4 Calories/gram) supports low-calorie diets
Effective carbohydrate content (or net impact carbohydrates) of 1 gram/teaspoon supports low-carbohydrate diets
Natural sugars in Whey Low inhibit absorption of dietary carbohydrates such as starch and sucrose
Low calorie and net impact carbohydrate values important to type 1 and type 2 diabetics, health-conscious, overweight, and obese individuals
Does not lose sweetness when heated
Does not cause problems for those with lactose intolerance
The Cons
Very little testing has been done on the effects of Whey Low consumption. Any completed studies were done by the manufacturer.
Sugar Alcohols (Mannitol, Sorbitol, Xylitol)
Mannitol and sorbitol come from naturally occurring sugar alcohols found in plants. Xylitol is a sugar alcohol derived from xylose, which is a natural sugar formed from wood, cane pulp, seed hulls and shells.
Conversion
Varies according to recipe. Sugar Alcohols are slightly less sweet than sugar.
Caloric value
Sugar alcohols are slightly lower in calories than sugar. (Mannitol 1.6 calories per gram, Sorbitol 2.6 calories per gram, Xylitol 2.4 calories per gram.)
FDA Status
Classified as "generally recognized as safe."
Cost
Varies significantly, averages around $6.00 to $11.00 per pound.
The Pros
Though sugar alcohols contain almost as many calories as sugar, they don't cause the same sharp rise in glucose levels that sugar does. Sugar free chewing gums and candies made with xylitol as the principal sweetener have already received official endorsements from six national dental associations and certain studies show xylitol helpful in the prevention of childhood ear infections.
100% Natural
Fewer Calories than Sugar
Do not contribute to the formation of cavities
May be useful as an alternative to sugar for people with diabetes on the advice of their health care providers
Do not lose sweetness when heated
Recommended for diabetics
The Cons
Excess consumption of sugar alcohols may have a laxative effect and may produce gas.
Making sense of it all
For every expert who deems artificial sweeteners safe, there is another claiming they are dangerous. While many nutritionists and dietitians focus on the rigorous scientific testing artificial sweeteners have undergone without displaying any harmful characteristics, others counter that still unknown negative effects may emerge in the future. With all these experts making such conflicting claims it's difficult to know what to believe. The bottom line is, when it comes to your health, you are the ultimate authority and it's up to you to decide if you'll include artificial sweeteners in your diet.
One thing that most everyone can agree on is that even if artificial sweeteners aren't bad for you, they aren't good for you either. If you have to soothe your sweet tooth with fake sugars, do so in moderation. Let real foods- like fruits, veggies, lean protein and whole grains- make up the majority of your diet.
