1. Sugar and artificial sweeteners
What CHOICes are best for you?

2. from sweet to sweetest Natural sugars & sugar substitutes:
Sugar = Turbinado (Sugar in the Raw) = Xylitol
 Honey (1-1.5x)
 Agave Nectar (1.5x)
 Stevia (3-4½x)

3. from sweet to sweetest Artificial sweeteners: Equal (200x sugar)
 Sweet N’ Low (300x)
 Splenda (up to 1000x)
Packets are combined with dextrose* and maltodextrin & are 2x sweeter than sugar
*Dextrose is another name for glucose

4. LEAST to MOST calories per Teaspoon
Sweet N’ Low, Stevia, Splenda, Equal 0 calories XyloSweet 10 calories Sugar, Turbinado Sugar 16 calories Agave Nectar 20 calories Honey 21 calories

5. from less to more processed
Honey  Agave nectar  Sugar in the raw  Table sugar  Xylitol  Stevia  Splenda = Sweet ‘n Low = Equal
Stevia plant

6. What is a sugar substitute? What is artificial sweetener?
Some definitions
What is a sugar substitute?
What is artificial sweetener?
What is the Glycemic Index?
Sugar substitute: a food additive that tastes like sugar, but usually has fewer calories. Some are natural and some are synthetic
Artificial sweetener: a sugar substitute that is synthetic, not natural
Glycemic Index: a measure of how quickly glucose sugar is released into the bloodstream

7. Types of natural* Sweeteners
*Natural=made from plants or made by bees
Granulated White Sugar
Brown Sugar
Turbinado Sugar
Honey
Molasses
Maple Syrup
Agave Nectar
Xylitol
Stevia
-- Agave nectar
Sucrose
-- white sugar

8. More about various natural sweeteners
In the following slides you will find out:
What the sweetener is made from
Calories
Sweetness compared to sugar
Interesting facts
Health effects

9. granulated white table sugar brown & turbinado sugar
Sugar, or sucrose, is made from sugar cane or sugar beets
16 calories per teaspoon
Processing
Table sugar goes back to 500 BC. Until 1700s, only the wealthy could afford it
Processed foods contain high levels of sucrose which is used to preserve it
Health effects: Obesity, cavities. Diabetics must limit sugar
Glycemic Index = 58
Table sugar and brown sugar is the disaccharide sucrose
Sucrose is 2 simple sugars linked together. The simple sugars are glucose and fructose.
Plants make sucrose; it is the main sugar in many fruits
16 calories per teaspoon
Processing: Sugar cane is crushed & the juice is filtered & treated, boiled, and crystallized. The result is brown or turbinado sugar. Further processing to remove the molasses results in white sugar
Table sugar was produced in India as early at 500 BC. Until 1700s, only the wealthy could afford it. In the 1800s, sugar began to be considered a necessity because it was being used in tea, cakes, and chocolate
Processed foods contain high levels of sucrose which is used to preserve it
Health effects: Sugar can lead to obesity and dental cavities. Diabetics must limit sugar intake. Sucrose is digested quickly but has only a medium glycemic index of 58 because sucrose is only 50% glucose, the other 50% is fructose
sugar beets
sugar cane
cane sugar

10. Honey a natural sugar made by bees from flower nectar
contains Fructose & Glucose & tiny amounts of healthy antioxidants
21 calories per teaspoon
1-1.5x sweeter than sugar, so you can use less
Processing: Minimal
Health effects - Infants can contract botulism from honey
A natural sugar made by bees from flower nectar
Contains Fructose & Glucose & tiny amounts of healthy antioxidants
21 calories per teaspoon
1-1.5x sweeter than sugar, so you can use less
Processing: Minimal. Honey may be raw, strained, filtered or pasturized
Health effects - Infants can contract botulism from honey. Infants younger than 1 year should not eat honey

11. Agave nectar Made from the agave plant
Contains mostly Fructose, some Glucose
20 calories/teaspoon
Processing
Health effects – eating a lot fructose can lead to insulin resistance (Type 2 Diabetes)
Low glycemic index
Made from the agave plant
Contains mostly Fructose & some Glucose
20 calories/teaspoon. Sweeter and runnier than honey
Processing - juice is drained from agave leaves, then filtered, heated, and concentrated into syrup
Health effects – eating a lot of agave nectar or other foods high in fructose (including sugar) can lead to insulin resistance (Type 2 Diabetes) and increased triglycerides, a risk factor for heart disease
Low glycemic index – absorbed slowly into the bloodstream, does not quickly raise blood sugar

12. Xylitol Made from plant fiber, usually hardwood or corncobs
Sugar alcohol
10 calories per teaspoon. Same sweetness as sugar
Processing
Health Effects:
Fights bacteria that cause cavities Strengthens tooth enamel
Reduces ear infections in children
Toxic and life-threatening to dogs
Low glycemic index
Made from plant fiber, usually hardwood or corncobs
Xylitol is a sugar alcohol. Xylitol is non-alcoholic
10 calories per teaspoon. Same sweetness as sugar
Processing: Hydrogen is added to xylose, a sugar from wood, which chemically converts it to the sugar alcohol xylitol
Health Effects – Safe for diabetics, gluten-free, fights bacteria that cause cavities & strengthens tooth enamel, reduces ear infections in children.
Xylitol is toxic and life-threatening to dogs
Low glycemic index - absorbed slowly into the bloodstream, does not quickly raise blood sugar

13. Stevia Made from the leaves of the stevia plant From South America
Zero calories
300x sweeter than sugar. Mixed with dextrose in packet
Processing
Health effects:
Safe for people with diabetes
Some research shows Stevia is anti-inflammatory, anti-diarrheal & a diuretic
A sugar substitute made from the leaves of the stevia plant
Zero calories. Brand names are Stevia and Truvia
300x sweeter than sugar. Mixed with dextrose in packet. A packet is 2x sweeter than sugar
Processing: Leaves are dried, the sweet glycoside molecule, a polysaccharide, is extracted and crystallized
Popular natural sweetener from South America. Used in Japan since Approved in US since Vegan
Health effects: Stevia has little effect on blood glucose & is safe for people with diabetes. Studies show Stevia benefits people with diabetes & high blood pressure
Some research shows Stevia is anti-inflammatory, anti-diarrheal, & a diuretic, but more research is needed

14. Some MORE definitions What is Maltodextrin? What is Dextrose?
How can artificial sweeteners have zero calories?
The Food & Drug Administration (FDA) considers that a serving with less than 4 calories is dietetically zero calories
Find these terms on some of the sweetener packets & in many processed foods. There are many hidden sugars in our diet.
Maltodextrin
--a type of sugar used as an additive to food
--made from starch
--flavorless or mildly sweet
--used in sodas, candies, and other processed foods
--in the US, it is made from corn
Dextrose
--another name for glucose, a simple sugar found in plants
How can artificial sweeteners that contain these sugars have zero calories?
Calories
The Food & Drug Administration (FDA) considers that a serving with less than 4 calories is dietetically zero calories

15. Why would you use artificial sweetener?
Control calories to lose weight
Dental Health
Regulate Diabetes
Limit sugar
Other reasons?
Control calories to lose weight – artificial sweeteners have fewer calories than sugar
Dental Health – Sugar causes cavities. Xylitol actually prevents cavities!
Regulate Diabetes
Limit how much sugar you eat, since sugar isn’t good for us

16. More about various artificial sweeteners
In the following slides:
What the sweetener is made from
Calories
Sweetness, compared to sugar
Interesting facts
Health effects

17. Saccharin (Sweet ‘n low)
A byproduct of coal processing
The oldest artificial sweetener
Zero calories. Suitable for diabetics
300x sweeter than sugar. Mixed with dextrose in packet
Bitter aftertaste. Is not digested but passes through the body
Health effects: In 1970s, suspected of causing bladder cancer. In 2000 this finding was shown to be wrong
Discovered in 1898 from coal tar, a byproduct of coal processing. Now produced in a laboratory
Oldest artificial sweetener. Its name means “resembles sugar”. Widely used since World War 1 when there was a shortage of sugar
Zero calories. Suitable for diabetics
300x sweeter than sugar. Mixed with dextrose in packet, a packet is 2x sweeter than sugar
Bitter aftertaste. Is not digested but passes through the body
Health effects: In 1970s, saccharin was suspected of causing bladder cancer & had a warning label. In 2000 this finding was shown to be wrong

18. Aspartame (Equal, NutraSweet)
Accidentally discovered in 1965 in a lab
Zero calories
200x sweeter than sugar. Packets are mixed with dextrose & maltodextrin
Of the artificial sweeteners, the taste is closest to sugar
Used in many products
Short shelf life. Not heat-stable, so not good for baking
Health effects:
May trigger migraines
Toxic for people who have the rare condition PKU
Accidentally discovered in 1965 in a pharmaceutical lab while developing a new drug
Made from 2 natural amino acids, aspartic acid & phenylalanine
Zero calories
200x sweeter than sugar. Packets are mixed with dextrose & maltodextrin, 2x sweeter than sugar
Of the artificial sweeteners, the taste is closest to sugar
Used in soda, juice, yogurt, cereal, breath mints, chewable vitamins, medications & more
Short shelf life. Not heat-stable, so not good for baking
Health effects: May trigger migraines
Toxic for people who have the rare genetic condition PKU and cannot digest phenylalanine

19. Sucralose (Splenda) Accidentally discovered in London in 1976 in a lab
Made from sucrose+chlorine
Zero calories. Suitable for diabetics
From x sweeter than sugar
Approved by FDA in 1998
Long shelf life. In baked goods, texture is more dry, less dense than sugar
Health Effects: Less than 25% is absorbed, does not cause cavities
In 1976, 2 scientists in London were studying synthetic sucrose to use for insecticide. One told the other to ‘test’ it, but he thought he said to ‘taste’ it. When he did, he discovered sucralose
Made from sucrose by a chemical reaction with chlorine
Zero calories. Suitable for diabetics
From x sweeter than sugar. Mixed with dextrose & maltodextrose in packet, a packet is 2x sweeter than sugar
Approved by FDA in By 2008, was approved in 80 countries
Used in frozen desserts, soda, baked goods, gum. Long shelf life. In baked goods, texture is more dry, less dense than sugar
Health Effects: Less than 25% is absorbed, does not cause cavities

20. More findings about artificial sweeteners
Research studies show:
People who drink diet soda tend to gain more weight
Using artificial sweeteners may contribute to obesity & diabetes
The types of gut bacteria are different in people who use artificial sweeteners
Why? Some hypotheses:
Sugar tastes sweet and satisfies hunger;
Artificial sweetener only tastes sweet but doesn’t satisfy hunger
Knowing you’re drinking diet soda make you think you can eat more calories
The sweet taste of artificial sweeteners increases sugar cravings and appetite
Artificial sweeteners may trick the body into releasing insulin so the body doesn’t metabolize sugar as well
Changing the gut bacteria may disrupt the body’s ability to regulate blood sugar
What can be done?
Limit how much artificial sweetener you eat
Diet soda is a treat not something you drink every day
Recommendations for how much artificial sweetener we can safely eat
Video: Are Diet Sodas Dangerous to Your Health?

21. There is not one best choice of sweetener:
How do you decide what sweetener is best for you?
Calories?
Taste?
Cost?
Natural or artificial?
Health concerns?
Safety?