If you're watching your sugar consumption, you're probably familiar with the two common artificial sweeteners stevia and Nutrasweet. Stevia is produced from a native South American plant, while Nutrasweet is one of the brand names used for the artificial sweetener aspartame. Both make food products sweet with significantly fewer calories than the equivalent amount of sugar. However, there are a number of key differences between the two compounds. Talk to your doctor if you're wondering whether you should regularly consume an artificial sweetener like stevia or Nutrasweet.
Production and Equivalencies
Stevia is derived from the Stevia rebaudiana shrub, a perennial that belongs to the Asteraceae family of plants and is grown widely in parts of Asia and Central America. To produce stevia, glycoside compounds are extracted from the plant's leaves and refined into a powder. You can purchase stevia in this powdered form, or as liquid drops. To equal 1 cup of sugar in cooking or baking, you'll need to use between 1/3 to 1/2 tsp. stevia powder, 1 tsp. of liquid stevia or 1 tbsp. of concentrated stevia liquid.
By contrast, Nutrasweet is synthetically produced from the two amino acids phenylalanine and aspartic acid. (See Reference 3) One packet of Nutrasweet provides as much sweetness as 2 tsp of sugar. (See Resource 1)
Nutrition
While 1 tsp. of granulated sugar contains 32 calories, 8 g of carbohydrates and a glycemic index of 70, both stevia and Nutrasweet contain no calories and have a glycemic index of 0. Their low glycemic index means that both sweeteners, unlike products containing sugar, can be consumed without causing a sharp spike in blood sugar levels, making them both good choices for diabetics. In addition, regularly eating foods that have a low glycemic index can help decrease your risk of cardiovascular disease. Nutrasweet contains 1 g of carbohydrates for every 2 tsp. of the sweetener; stevia does not contain any carbohydrates. Since it comes from a natural source, stevia also contains vitamins and nutrients that Nutrasweet lacks, including magnesium, potassium, zinc, niacin and selenium.
Uses
Although all forms of stevia can be used in food items in other countries such as Japan, the Food and Drug Administration has only approved highly refined stevia for use in the United States. In this refined form, stevia is often used in candies, toothpaste, mouthwash, gum and commercially baked goods.
As an approved food additive, Nutrasweet is used in gum, drink mixes, jams and jellies, yogurt, commercially prepared desserts like pudding, sugar-free drinks, breath mints and some medications.
Safety
The use of stevia has not been connected with any serious side effects or drug interactions, and the leaves have been used safely as a sweetener by indigenous South American tribes for hundreds of years. Heavy stevia use -- over 50 g daily -- may cause bloating and diarrhea.
A number of scientific studies have confirmed that Nutrasweet is safe for use despite previous fears that the compound may cause cancer, headaches, allergies and behavior problems. A review published in the "Regulatory Toxicology and Pharmacology" journal concluded that Nutrasweet is safe. However, the National Toxicology Program warns that any aspartame-containing compound, including Nutrasweet, may cause dangerous side effects in people who suffer from phenylketonuria, a genetic condition that inhibits the metabolism of phenylalanine.
Both stevia and Nutrasweet are considered safe to use during pregnancy.
References
- Stevia Info: Comparing Stevia With Other Sweeteners
- Drugs.com: Stevia
- National Toxicology Program: Aspartame - Questions & Answers
- "Regulatory Toxicology and Pharmacology"; Aspartame: Review of Safety; H.H. Butchko, et al.; April 2002
- MayoClinic.com: Artificial Sweeteners - Understanding These and Other Sugar Substitutes
- Pregnancy.org: Which Sweeteners Are Considered Safe During Pregnancy?
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