Sweet Substitutes: The Alternatives To Sugar

Sugar. It’s sweet, tasty, and everywhere. It occurs naturally in many foods, and is often added to processed foods, in a variety of forms. Unfortunately, too much sugar can contribute to many health problems: tooth decay, obesity, and related medical conditions such as diabetes and heart disease. Artificial sugar substitutes are often added to foods to replicate the sweetness of sugar, without the added energy or calories. Most are suitable for people with diabetes or hypoglycemia, and are usually much friendlier to your teeth.

However, artificial sweeteners have been the subject of much controversy. Some people claim they have experienced negative health effects after consuming sweeteners, while others question the political motives behind the approval process and labeling protocols for each additive. Many dietitians recommend you avoid some artificial sweeteners, or that you avoid large amounts of sugar substitutes at any one time. (Larsen – Ask the dietitian, 2009)

Before you can decide which additives you want to consume or avoid, you need to know some basic facts about each sugar substitute.

ARTIFICIAL SUBSTITUTES
There are currently five artificial sugar substitutes approved by the FDA for general consumption in the US (and many other parts of the world):

Aspartame (E-951, NutraSweet, Equal, Canderel)
[click here for a more detailed discussion]

Found mainly in sodas, yogurt, cereals or gelatin-based desserts, aspartame is used in very small amounts, with negligible caloric content. It is unsuitable for baking, and often used in addition to other sugar substitutes. It has been linked to cancer, headaches, depression and many other adverse health effects, though without substantial scientific evidence (according to the US FDA). It is not safe for people with phenylketonuria (PKU), and its presence must be indicated on food labels. The additive has been widely scrutinized, as much for the politics and controversy behind its approval process as for its (many) safety concerns. (Asapartame Information Centre, 2006; National Cancer Institute, 2006)

Acesulfame potassium (E-950, Ace-K, Sunett, Sweet One)
[click here for a more detailed discussion]

Found mainly in sodas, confectioneries, dairy products, chewing gum, and toothpaste (amongst many other products), acesulfame potassium also has negligible caloric content and, unlike aspartame, is suitable for baking. It has been criticized for the lack of long-term studies into its effects, and some consumers have expressed concern over possible headaches, allergies and cancerous effects (acesulfame potassium can methylene chloride, a known carcinogen – though in very small amounts). Again, there is no substantiating evidence that links acesulfame potassium with these side effects. (Calorie Control Council, 2007; National Cancer Institute, 2006)

Saccharin (E-954, Sweet ‘N Low, Sweet Twin, Necta Sweet)
Often used in baked goods, jams, chewing gum, canned fruit, confectionery, toothpaste and some infant formula, saccharin has been closely scrutinized following a study in the late 1970s that concluded saccharin was closely linked to increased incidence of bladder cancer in rats. Subsequent studies have found that humans are not at carcinogenic risk from saccharin, and its approval remains upheld by the FDA. Concerns still exist that saccharins may cause allergic reactions in some people. (Saccharin.org, 2002; National Cancer Institute, 2006; MedicineNet.com)

Sucralose (E-955, Splenda, SucraPlus)
Sucralose, 600 times sweeter than sucrose, is used in confectioneries, sodas, canned fruits, and as tabletop sweetener Splenda. It is suitable for baking. Although sucralose is often regarded as one of the “safer” sugar substitutes, some concern has been raised over the effect of sucralose on the thymus, although this has not been proven. Some consumers complain of symptoms such as gastrointestinal problems (gas, diarrhea etc.), wheeziness, anxiety/depression and chest pain. It should also be noted that Splenda contains maltodextrin and/or dextrose (used to bulk up the sweetener), which at large amounts can add significant caloric content, and may affect people with diabetes. At small amounts, Splenda is deemed calorie-free, and labeled accordingly. (Splenda website, 2009; National Cancer Institute; MedicineNet.com)

Neotame (E-961)
Neotame is related to (but much sweeter than) aspartame, but is safe for people with phenylketonuria. Its immense sweetness means that less is added to foods, decreasing the likelihood of adverse effects. Critics of neotame and other artificial sweeteners are concerned by the lack of long-term studies conducted on this sugar substitute. (Neotame, 2006; MedicineNet.com)

SUGAR ALCOHOLS/POLYOLS (including maltitol, sorbitol, isomalt, mannitol, xylitol, erythritol, lactitol, hydrogenated starch hydrolysates/HSH)

Contrary to their naming, sugar alcohols are neither sugars nor alcohols, but low-digestible carbohydrates. Sugar alcohols, or polyols, still provide calories when consumed (though not as many as sucrose). They occur naturally in many fruits and vegetables, but can also be made artificially, as they are difficult to extract.  They are not as sweet as sucrose, and are often added in conjunction with artificial sweeteners to confectioneries, chewing gum, dairy products “diet” foods. Sugar alcohols are usually slowly absorbed from the intestines, and may therefore produce a laxative or gaseous effect. (Polyols Informations Source, 2007, MedicineNet.com; Larsen 2009)

NATURAL ALTERNATIVES

Stevia (extracts include steviol glycoside rebaudioside A, or Reb-A, marketed as Rebiana, Truvia or PureVia – used by Coca Cola Co. and Pepsi Co.)

Stevia is an intensely sweet herb, with a taste 300 times sweeter than sucrose. Used as a sweetener for many years in Japan and South America, stevia has been linked with some positive effects for reducing obesity and blood pressure. However, other studies have linked stevia with carcinogenic effects, and critics note that the herb has not been subjected to the same rigorous safety standard tests as its artificial counterparts, and should not be used for mass human consumption. The approval process of stevia has itself been criticized, as the herb is currently banned for commercial use, but its derivatives, Truvia and PureVia have been allowed. (Geuns, 2003; Stevia.net, 2004)
So which one is the best? Well it depends on your specific situation, what you believe and who’s side you want to take. If you prefer naturally derived products why not stick to products containing sugar alcohols,  or try stevia or even raw sugar? Whatever your “poison” (joke), it may not come down to the type of sweetener that will affect you, but the amount you consume that can affect you. Choose your sweetener according to your specific dietary needs and consume in moderation! But in case you were wondering, this writer will be sticking to raw sugar! Which one will you choose?

References

Aspartame Information Centre (2006) Viewed online June 10, 2009: http://www.aspartame.org/

Calorie Control Council (2007). Sweet Facts about acesulfame potassium. Viewed online June 4, 2009: http://www.acesulfamek.org/

Geuns, J (2003) Stevioside. Viewed online June 10, 2009: http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6TH7-49565CN-8&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=236282a41f17c0222eb761ef5efd93d8

Larsen, Joanne (2009) Ask the dietitian. Viewed online June 10, 2009: http://dietitian.com/sugar.html

MedicineNet.com. Artificial Sweeteners. Viewed online June 10, 2009: http://www.medicinenet.com/artificial_sweeteners/article.htm

National Cancer Institute (2006) Factsheet. Viewed online June 10, 2009: http://www.cancer.gov

Neotame (2002) Viewed online June 10, 2009: http://www.neotame.com/

Polyols information source (2007) Viewed online June 10, 2009: http://www.polyol.org/index.html

Saccharin.org (2002) Viewed online June 10, 2009: http://www.saccharin.org/

Splenda website(2009) Viewed online June 10, 2009: http://www.splenda.com/

Stevia.net (2004) Viewed online June 10, 2009:  http://www.stevia.net/

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