Several Sugar Substitutes Can Be Part of Healthy Diet

By Jodi Upchurch

Most people associate sweetness with good food and even happiness. The average American consumes about 20 teaspoons of sugar daily. Sweet foods can quickly add up to extra calories which can lead to weight gain.

For many people, artificial sweeteners provide an opportunity to enjoy foods that might otherwise be too difficult to fit into a healthy eating plan. Artificial sweeteners can significantly reduce the calorie and carbohydrate content of foods, making otherwise forbidden foods an option for those counting calories or with diabetes.

Numerous sugar substitutes are used widely. But controversy about their safety is a recurring question.

The U.S. Food and Drug Administration (FDA) has approved five artificial sweeteners – saccharin, aspartame, acesulfame K, sucralose and neotame.

Saccharin, also known as Sweet n Low or Sugar Twin, was the first sweetener introduced. It was discovered in 1879 and first became popular during World War I when sugar rationing was implemented. In 1960, a study suggested that saccharin may cause cancer in rats. In response, FDA limited the product’s use. FDA later considered banning saccharin but numerous studies proved that saccharin, in normal doses, does not cause cancer in humans.

Aspartame, also known as Equal or Nutra-Sweet, was approved by FDA in 1981 as a tabletop sweetener. In 1996, it was approved for use in all foods and beverages.

Of all sweeteners, Aspartame has come under the most scrutiny. FDA has received complaints of a variety of symptoms people have attributed to the use of aspartame, including headaches, dizziness, nausea, seizures and memory loss.

Some people believe overuse of aspartame may contribute to the development of multiple sclerosis, brain tumors, lupus, migraines and Alzheimer’s. However, many organizations – including the Multiple Sclerosis Foundation, the Fibromyalgia Wellness Letter and the American Diabetes Association – have made statements refuting these claims. Additionally, a great deal of scientific research has reported no relationship between aspartame and any of these claims.

Acesulfame K – also known as Sunett, SweetOne, and DiabetiSweet – was approved in 1998 and is widely used in baked goods, frozen desserts, candy and beverages. This sweetener is very shelf stable and does not break down when heated. It has been approved worldwide and is safe for all segments of the population.

Sucralose, also known as Splenda, also was approved in 1998. The manufacturer claims it tastes more like sugar because it originates from table sugar.

Engineers have altered one molecule that keeps the human body from recognizing it as sugar. Therefore, it is a non-caloric sweetener because it cannot be digested. It adds no calories and does not affect blood glucose levels.

Neotame, in 2002, became the newest sweetener to join the ranks of those approved by FDA. Neotame is used in a variety of products, including baked goods, soft drinks, jams, jellies and frozen products.

Another sweetener, called stevia, has emerged recently as an alternative to the approved sweeteners. Stevia is derived from a South American plant and can impart a sweet taste to food.

FDA reports that some published research indicates the safety of stevia is questionable. FDA also states that no one has provided FDA with adequate evidence that stevia is safe. Therefore, FDA considers stevia an unapproved sweetener, meaning stevia cannot be labeled for sale as a sweetener, only as a dietary supplement.

FDA has established Acceptable Daily Intake (ADI) levels for all sweeteners that it considers safe. ADI is defined as the amount of a food additive that can be safely consumed on a daily basis over a person’s lifetime without any adverse effects. These limits, defined by FDA, may be accessed by visiting www.fda.gov.

When used safely, sugar substitutes can be part of a healthy diet. As with any diet plan, moderation is a key. Artificial sweeteners are not magic foods that will melt away pounds or provide instant blood sugar control but can be an enjoyable part of healthy eating.

Jodi Upchurch is a registered dietitian and certified diabetes educator with BroMenn Healthcare.

(c) 2008 Pantagraph. Provided by ProQuest Information and Learning. All rights Reserved.