Sugar Substitutes

Artificial sweeteners pose one way of having the sweet taste without the calories, blood sugar elevations and cavity causing complications of regular table sugar and related compounds. Over the years there have been several. Sweet & Low in the pink pack and Equal in the blue pack are standard fare on supermarket shelves and in eating establishments.

There is a lot of controversy regarding safety issues and artificial sweeteners, however they continue to be consumed by over 150 million Americans on a daily basis. These products will be discussed along with some newer natural sweeteners to hit the market.

STEVIA- (Stevia rebaudiana)

Is an herbal that has been used by Guarani Indians in Paraguay to sweeten beverages and treat diabetes and blood pressure. In Japan stevia extract is commonly used to sweeten soda, candy, gum, ice cream, pickles and baked goods.

Stevioside is the compound that gives stevia its sweet taste. It is 300 times sweeter than table sugar.

Stevia is heat stable (follow package directions). Liquid and powder extracts of different sweetness available at health food stores. Use small amounts in cereals, hot beverages, yogurt etc. Too much can leave a bitter aftertaste.

No known adverse side effects after 25 years in Japan. Caution with pregnancy.

Still awaiting FDA approval- but sold as a dietary supplement in healthfood stores.

SUCRALOSE (Splenda)

A new low-calorie sweetener that is actually real sugar. Splenda doesn't have the bitter, artificially sweetened aftertaste. Plus, it's safe for diabetics and can be used for cooking and baking. Although it won't be available in supermarkets until the end of the year, you can find Splenda in products such as Ocean Spray Lightsyle and Diet Veryfine juices. Log Cabin Sugar Free Low Calorie Syrup, and Lucky Leaf Pie Fillings. You can also order the granulated sweetener by the box or in single serve packets over the Internet, log onto www.lifescan.com.

After reviewing over 100 studies the FDA concluded Sucralose does not pose a risk of cancer

ASPARTAME- (Nutrasweet, Equal, Natrataste)

Considered safe by the World Heath Organization and American Medical Association and used in over 90 countries. One exception is people with the genetic disorder phenylketonuria (PKU). People with PKU cannot properly metabolize the amino acid phenylalanine (a component of the sweetener). Most authorities have dismissed the speculation that aspartame causes brain tumors.

Some complaint by a small number of people have been reported- they are headaches, allergic reactions, seizures, etc- however scientific studies have been able to prove a clear connection.

Aspartame is heat stable. See the package for cooking instructions and recipes.

SACCHARIN (Sweet 'N Low, Sugar Twin)

In the 1970's high doses of saccharin were shown to cause bladder cancer in male rats. Although this prompted an attempt to ban the sweetener the move was overthrown because of consumer demand. Some argue that the dose of saccharin needed to cause the cancer in rats could never be consumed by a human-something like 30 packets/day.

Opponents contend that population studies show a correlation between heavy saccharin use and bladder cancer. It was removed from the list of potential carcinogens by the NIEHS in May of this year much to the dismay of many.

In recent years it has been learned that saccharin's also causes cancer of the lungs, uterus and other organs. It also increases the potency of other cancer causing chemicals in animal studies.

Saccharin is heat stable

ACESULFAME-K (Sunet)

FDA approved in 1988. Currently used in combination with aspartame in the soft drink Pepsi One.

This one is also fraught with controversy, it's most ardent opponent is Michael Jacobson, executive director of the Washington based consumer protection group, Center for Science in the Public Interest (CSPI). According to Jacobson the studies used to gain FDA approval were poorly conducted with inconclusive cancer research. Other experts in the field feel that the data so far does not support these claims. Jacobson is the leading opponent against saccharin as well.

A few of the reasons for the "big business" of sweeteners:

Artificial sweeteners are a mainstay for diabetics, their most ardent consumers for medical reasons. They promote compliance in the setting of a very restricted nutritional regimen. They replace table sugar- at 16 calories /tsp. big saving for dieters.

Donna Tinnerello, MS, RD, CD/N is a registered dietitian, living in Manhattan, with more than 10 years experience in HIV and nutrition. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight management.
Donna is available for private consultation by referral only. Ms.Tinnerello has donated time and articles to our web site at always your choice and we sincerely appreciate her contributions.