Sugar Substitutes Esther White, MS, RD, LD

What is a Sugar Substitute? A food additive that duplicates the effect of sugar in taste Usually has fewer calories than sugar Those that are not found in nature are called artificial sweeteners Because the substitutes are much sweeter than sugar, it takes a smaller quantity to create the same sweetness

What is Sugar? Refers to sucrose or table sugar Comes from sugar beets or sugar cane Each teaspoon (or packet) has 15 calories Does not contain any preservatives or additives Is not chemically altered or bleached during the processing

Sugar Brown sugar contains molasses, which adds color and flavor Sugar is used in many different ways such as baking, cooking, in sodas, candies, and other food items

Types of Artificial Sweeteners These are the common types of artificial sweeteners found is the US today: Saccharin Aspartame Sucralose Neotame Acesulfame K Stevia Sun Crystals Sugar alcohols

Reasons for Using Sugar Substitutes Weight loss Less tooth decay Help to control Diabetes

Saccharin Sweet ‘N Low Is 300 to 500 times as sweet as sugar Can have a bitter after taste and is often blended with other sweeteners to lessen Is not heat stable and is not appropriate for cooking Calories per packet = 4

Aspartame Equal 200 times as sweet as sugar Does not have a bitter taste, but does not taste as similar to sugar as saccharine Breaks down with high heat, so is not suitable for baking Calories per packet = 4

Sucralose Splenda 600 times sweeter than sugar Is chlorinated sugar Is suitable baking and frying because it is heat stable Calories per packet = 0

Neotame Made by NutraSweet 7,000 – 13,000 times sweeter than sugar Used more for manufacturing use rather than consumer use Is extremely potent so only a trace amount is needed

Acesulfame K Sweet One times sweeter than sugar Has a slightly bitter aftertaste Is heat stable so suitable for baking Calories per packet = 0

Stevia Stevia is a plant Its extracts are used as a sugar subsitite Rebiana, Truvia, PureVia are names for the brands available in the store Heat stable so can bake Calories per packet = 0

Stevia - Truvia One packet of Truvia provides the same sweetness as two teaspoons of sugar May be a better alternative for those who prefer a “natural” alterative to sugar

Stevia – PureVia Simular to Truvia Both have slightly different ingredients but produce the same effect

Sun Crystals All-natural sweetener made from a blend of sugar cane and stevia One packet has the same sweetness and two teaspoons of sugar, but with only 5 calories Heat stable and can be used in most recipes Comes in a finer form (packet) or in the granulated form

Sugar Alcohols Usually end in –ol, such as Xylitol, Sorbitol, Mannitol Not as sweet as sucrose Provide fewer calories than sugar Cannot be used by oral bacteria, so does not promote tooth decay Overconsumption can lead to diarrhea, bloating and flatulence

The Controversy Scientists speculate that artificial substitutes may actually contribute to obesity People often think of foods containing these substitutes as low calorie or low fat when they often are not Also, by consuming a calorie free soda, you might be more inclined to eat something with it and increase your calories

The Controversy Some scientists believe that sweet tastes prompt the body’s digestive system to get ready to process caloric food. But when the calories don’t arrive because the sweetness was artificial, the body learns not to crank up the metabolic furnace. Over time that adjustment makes it harder to burn calories and shed weight.  - LA Times

The Controversy Researchers say artificial sweeteners may interfere with the body's natural ability to count calories based on a food's sweetness and make people prone to overindulging in other sweet foods and beverages.

Conclusion Just removing sugar from cookies and chocolates doesn't make them low-calorie, low-fat foods. If you eat too many, you'll still get more calories than you may need, and you may not get enough nutritious foods. Unlike fruits, vegetables and whole grains, sugar-free soft drinks, candy and desserts often provide few — if any — beneficial nutrients. Use artificial sweeteners sensibly. It's OK to substitute a diet soda for a regular soda, for example, but diet soda shouldn't be the only beverage you drink.