1. Nutritive Versus Non-nutritive Sweeteners
Nutritive sweeteners are those that contribute calories to our diet, generally about 4 calories per gram. White, brown and raw sugar, honey, molasses, fructose and high fructose corn syrup all fall into this category. Nonnutritive sweeteners are basically calorie-free. Aspartame, saccharin and sucralose are FDA-approved for consumption in the United States. These three are often referred to as artificial sweeteners, but not all nonnutritive sweeteners come from artificial sources.
2. Baking Blends For Healthier Sweeteners
Want the best of both worlds? Consider a "baking blend"--a combination of real sugar and one or more artificial sweeteners. You can substitute them for sugar in your favorite recipes. The result will be a finished product that looks and tastes like the original with fewer calories and carbohydrates. Read through the usage instructions first. One version with aspartame and acesulfame potassium can be substituted cup for cup with sugar. A sucralose-based product is much sweeter, so you'll want to use significantly less.
3. Pros and Cons of Sugar Alcohols
Anyone who's ever overdosed on sugar-free candy is all too familiar with some of the adverse effects of sugar alcohols. These sweeteners contain fewer calories per gram than sugar. They are supposed to be digested more slowly and, therefore, provoke a smaller glycemic response. However, they are not calorie-free and can cause gastrointestinal symptoms in sensitive persons. Some commonly used examples are sorbitol, maltitol and xylitol.
4. Artificial Sweeteners and Obesity
Some research suggests that artificial sweeteners contribute to weight gain. The theory is that these sweeteners confuse normal digestive processes by providing a sweet taste with zero calories. In response, people supposedly eat more or move less to compensate. Animal research using saccharin did show a positive correlation between the sweetener and increased body fat. These findings have not yet been substantiated in humans.
5. Consider the Exotic Alternatives
There may soon be more options available for those who prefer to forego both sugar and artificial sweeteners. One example is jaggery, also known as "panela" or "gur." It is available in some ethnic markets and online. Like sugar, jaggery is derived from sugar cane. It undergoes more "natural" processing and retains more of its beneficial mineral content. Another newcomer is brazzein or "Cweet." Derived from an indigenous African plant, brazzein offers one thousand times the sweetness of sugar. It's not currently available for mass market, but keep an eye out for it within the next few years. Stevia, a "sweet herb" native to Paraguay, is already on store shelves. It's sold as a dietary supplement rather than a food ingredient, as it's not yet FDA-approved.
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