If you are like many diet-conscious Americans, it is likely that you have experimented with sugar substitutes. Artificial sweeteners are considered non-nutritive because they are virtually calorie free. Other sugar substitutes, such as natural sweeteners and sugar alcohols, do contain calories; however, you may prefer their taste over sugar. All forms of sugar substitutes are closely regulated for safety by the Food and Drug Administration.
Non-Nutritive Sweeteners
Generally, relatively small amounts of non-nutritive sweeteners add a significant amount of sweetness, compared to sugar. Examples of non-nutritive sweeteners are aspartame, saccharin and sucralose. They are marketed under the names, Equal, Sweet N Low and Splenda, respectively. The use of artificial sweeteners does not affect blood sugar, so they are widely used by diabetics. They are also used by individuals trying to lose weight. You can use artificial sweeteners for cooking and baking; however, the finished product may have a different color and texture than you are accustomed to. According to the University of Illinois, Splenda is the best artificial sweetener to use while baking. Each artificial sweetener tastes differently, so you might try experimenting with each until you find one that you prefer.
Natural Sweeteners
Natural sweeteners contain approximately the same amount of calories as sugar, so they offer little advantage if you are trying to lose weight. Examples of natural sweeteners are molasses, honey, agave nectar and maple sugar. They are converted to glucose or fructose within your body, just like sugar. Consequently, natural sweeteners can increase your blood sugar levels. They are also similar to sugar in that they contain few nutrients. Natural sweeteners are widely added to beverages such as tea, and to breakfast cereals.
Polyols
Polyols, also known as sugar alcohols, are widely used because they are lower in calories than sugar. Polyols are a form of carbohydrate found in nature; however, they can be manufactured as well. Examples of sugar alcohols are sorbitol, xylitol and mannitol. They are commonly added to processed foods to add sweetness and texture. Because they tend to be less sweet than sugar, artificial sweeteners are added to sugar alcohols to provide additional sweetness. Sugar alcohols do affect your blood sugar, but they still can be consumed by some diabetics. If you have a question about using sugar alcohols, consult your health care provider.
Warning
FDA-approved sugar substitutes are generally considered safe. However, according to MayoClinic.com, amounts of sugar alcohols in excess of 50 g can have a laxative effect. The FDA has also created an acceptable daily intake for some artificial sweeteners. You can find this information on the product's nutrition label. Also, products that are labeled "sugar free," are not necessarily calorie free.
Member Comments