Sugar and fat substitutes are commonly used for diet and weight control. These often-processed substances are found in many food and beverages that are marketed as "diet," but these foods are not necessarily healthier than ones without sugar and fat substitutions. When used in moderation as part of an overall balanced diet that is full of nutrient-rich foods, they can help contribute to weight loss, weight management and support a healthy lifestyle. Generally speaking, they should not be used to replace all fat and sugar in the diet, as the body needs both to create energy. It is important to maintain a well-balanced diet that includes heart-healthy unsaturated fats and naturally occurring, unrefined sugars, and to consult your physician before making any changes to your diet.
Common Sugar Substitute Benefits
Sugar substitutes are used to sweeten food and drinks without using as many calories as sugar, and many substitutes are calorie free. They are often sweeter than sugar, so less of a substitute can be used to obtain the same level of sweetness that comes from using sugar. Many artificial sweeteners are regulated by the Food and Drug Administration as a food additive, while others are "generally recognized as safe." Aspartame, Acesulfame K, saccharin, sucralose, stevia and sugar alcohols are all common sugar substitutes. Not only do they help to control calorie intake for weight control, but they also do not contribute to tooth decay. Also, medical research studies have found the sugar substitutes that are approved for use in the United States safe to use in moderation.
Sugar Substitute Hazards
Over the years, there has been speculation that some sugar substitutes may cause cancer. The National Cancer Institute reports that there is no clear evidence that the artificial sweeteners in the United States are associated with cancer. A hazard associated with artificial sweeteners and other sugar substitutes has more to do with usage than it does chemical makeup. These sweeteners are often found in processed foods that can still contribute to weight gain. Many "sugar-free" foods still have high calorie and fat content from other ingredients. Sugar substitutes are no substitute for a balanced diet, rich in vegetables, fruits, proteins and whole grains. Artificial sweeteners that are regulated by the FDA are approved at an acceptable daily intake, and this is about 100 times less than the smallest amount that may raise health concerns. It is important to note that when eaten in large amounts, sugar alcohols can cause a laxative effect on the body. Women who are pregnant or nursing are encouraged to check with their physician to determine the safety of using sugar substitutes.
Fat Substitute Benefits
The use of fat substitutes may help to reduce caloric intake from fat. There are several types of fat substitutes. Typically, fat substitutes are carbohydrate-based, protein-based and fat-based. Found in reduced-fat and fat-free products that include fat-free and low-fat milk products, margarine, chips and snack foods, cheese, mayonnaise, ice cream and frozen desserts, they offer textural qualities that are typically provided by fat. The textural quality in fat contributes to the cravings for high-fat foods, so the substitute may help to satisfy the palate without fulfilling fat intake for the day in one snack.
Fat Substitute Hazards
Carbohydrate-based and protein-based fat substitutes are relatively issue-free. Both are reported to have little to no impact on digestion, absorption or metabolism of other nutrients. However, fat-based substitutes may affect the body's absorption of nutrients that are fat-soluble. These nutrients include vitamins A, D, E and K, and food manufacturers may add higher levels of these nutrients to off-set absorption issues. Fat-based substitutes are commonly found in savory snacks like low-fat potato chips, tortilla chips and crackers. High consumption levels of the fat-based type of fat substitute may cause more frequent and loose bowel movements. It is recommended that you eat foods with fat-based substitutes in moderation.
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