Reducing sugar intake is very important for those seeking to lose weight. Common sugar substitutes include sucralose, aspertame, ace-K, saccharin, xylitol and stevia. Any of these sugar replacements can be used as a diet aid to reduce your caloric consumption. However, some of them may have side effects in the short and long-term that can affect weight loss and overall health.
Splenda
Splenda, or sucralose, is the latest in a long line of artificial sweeteners, used to replace sugar in many products. Sucralose has been marketed as being "natural" because of the fact that it is made from sugar. But in fact, sucralose was invented by scientists trying to create new pesticides. By modifying the chemical structure of sugar, they created sucralose, which is 600 times sweeter than sugar, so a very small amount is needed. This popular sweetener is found in diet sodas, candy, snacks, and baked goods, particularly those with reduced sugar or no sugar added. While Splenda can help to reduce calories from sugar, contributing to weight-loss, the long-term effects are unknown.
Aspartame
Also known as Nutrasweet, aspartame was created by combining phenylalanine, aspartic acid and methanol (or wood alcohol). Aspartame is added to many foods, including all the most popular diet sodas. However some consider it to be the most dangerous food additive on the market. Many side effects have been reported, including mood changes, abdominal pain, vomiting, diarrhea, memory loss, weakness, dizziness, headache, seizures and changes in vision. Despite the potential side effects, replacing sugary sodas with non-nutritive alternatives can still help with weight loss. Drinking a diet soda as a refreshing reward for avoiding products loaded with sugars will not derail your diet.
Acesulfame-K
Also known as Sunett or Ace-K, acesulfame-K is chemically considered a potassium salt. Unlike Splenda and Nutrasweet, most people would not recognize the name Ace-K, which appears in many foods along with other artificial sweeteners. Used as a flavor-enhancer and preservative, Ace-K contains methylene chloride, which is a known carcinogenic that can cause some side effects. However, its use as an additive is allowed because of the small amounts required to achieve a sweet taste. Ace-K is added to many popular protein powders such as Optimum Nutrition's Gold Standard Whey. In moderation, Ace-K can be a diet-healthy replacement for sugar.
Saccharin
Saccharin, also known as Sweet N' Low, is an artificial sweetener that was discovered in 1879 by Constantine Fahlberg. A controversial study in 1977 showed that saccharin caused bladder cancer in rats. By the year 2000 the National Institutes of Health decided to remove saccharin from the list of known carcinogens. At this point, saccharin has a long track record of relative safety; however, it may cause side effects in some individuals. Saccharin is still found in some chewing gums and diet sodas. Most likely you will encounter it as Sweet N' Low at your local restaurant or coffee shop. Two hundred to seven hundred times as sweet as sugar, saccharin has zero calories and can be used as an effective sugar replacement during a diet.
Xylitol
Xylitol has become a popular addition to many chewing gum brands as well as natural toothpastes. Classified as a sugar alcohol, xylitol is metabolized in the body through a different pathway than other sugars and carbohydrates. Xylitol does have calories, but its impact upon blood sugar is negligible, making it safe for some diabetics. Naturally found in many fruits, xylitol is not an artificial sweetener, despite its "chemical-sounding" name. Even though it is natural, xylitol may come with some side effects, most commonly diarrhea and stomach upset. These side effects are reduced in most people after a few weeks of using it.
Stevia
Stevia is a non-nutritive, natural sweetener made from the leaves of a South American plant. The Stevia rebaudiana plant has been used for hundreds of years. Despite its popularity worldwide, stevia got a late start in the United States because of conflicts with the sugar and artificial sweetener industries. Stevia is sold under the trade names Sweet Leaf and, most recently, Truvia. It can replace sugar in baked goods, coffee, tea and other sweets. Some stevia products have a unique after-taste, which some do not like. However, the newer more-refined products (Truvia) have eliminated this problem and are now available at the local grocery store. In the near future, stevia is likely to be added to many products as a natural alternative to sucralose and aspartame.
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