Sugar Substitutes

Esther White, MS, RD, LD

What is a Sugar Substitute?

A food additive that duplicates the effect of sugar in taste

Usually has fewer calories than sugar Those that are not found in nature are called

artificial sweeteners Because the substitutes are much sweeter

than sugar, it takes a smaller quantity to create the same sweetness

What is Sugar?

Refers to sucrose or table sugar Comes from sugar beets or sugar cane Each teaspoon (or packet) has 15 calories Does not contain any preservatives or

additives Is not chemically altered or bleached during

the processing

Sugar

Brown sugar contains molasses, which adds color and flavor

Sugar is used in many different ways such as baking, cooking, in sodas, candies, and other food items

Types of Artificial Sweeteners

These are the common types of artificial sweeteners found is the US today: Saccharin Aspartame Sucralose Neotame Acesulfame K Stevia Sun Crystals Sugar alcohols

Reasons for Using Sugar Substitutes

Weight loss Less tooth decay Help to control Diabetes

Saccharin

Sweet ‘N Low Is 300 to 500 times as sweet as sugar Can have a bitter after taste and is often

blended with other sweeteners to lessen Is not heat stable and is not appropriate for

cooking Calories per packet = 4

Aspartame

Equal 200 times as sweet as sugar Does not have a bitter taste, but does not

taste as similar to sugar as saccharine Breaks down with high heat, so is not

suitable for baking Calories per packet = 4

Sucralose

Splenda 600 times sweeter than sugar Is chlorinated sugar Is suitable baking and frying because it is

heat stable Calories per packet = 0

Neotame

Made by NutraSweet 7,000 – 13,000 times sweeter than sugar Used more for manufacturing use rather than

consumer use Is extremely potent so only a trace amount is

needed

Acesulfame K

Sweet One 180-200 times sweeter than sugar Has a slightly bitter aftertaste Is heat stable so suitable for baking Calories per packet = 0

Stevia

Stevia is a plant Its extracts are used as a sugar subsitite Rebiana, Truvia, PureVia are names for the

brands available in the store Heat stable so can bake Calories per packet = 0

Stevia - Truvia

One packet of Truvia provides the same sweetness as two teaspoons of sugar

May be a better alternative for those who prefer a “natural” alterative to sugar

Stevia – PureVia

Simular to Truvia Both have slightly different ingredients but

produce the same effect

Sun Crystals

All-natural sweetener made from a blend of sugar cane and stevia

One packet has the same sweetness and two teaspoons of sugar, but with only 5 calories

Heat stable and can be used in most recipes Comes in a finer form (packet) or in the

granulated form

Sugar Alcohols

Usually end in –ol, such as Xylitol, Sorbitol, Mannitol

Not as sweet as sucrose Provide fewer calories than sugar Cannot be used by oral bacteria, so does not

promote tooth decay Overconsumption can lead to

diarrhea, bloating and flatulence

The Controversy

Scientists speculate that artificial substitutes may actually contribute to obesity

People often think of foods containing these substitutes as low calorie or low fat when they often are not

Also, by consuming a calorie free soda, you might be more inclined to eat something with it and increase your calories

The Controversy

Some scientists believe that sweet tastes prompt the body’s digestive system to get ready to process caloric food. But when the calories don’t arrive because the sweetness was artificial, the body learns not to crank up the metabolic furnace. Over time that adjustment makes it harder to burn calories and shed weight.

- LA Times

The Controversy

Researchers say artificial sweeteners may interfere with the body's natural ability to count calories based on a food's sweetness and make people prone to overindulging in other sweet foods and beverages.

Conclusion

Just removing sugar from cookies and chocolates doesn't make them low-calorie, low-fat foods. If you eat too many, you'll still get more calories than you may need, and you may not get enough nutritious foods. Unlike fruits, vegetables and whole grains, sugar-free soft drinks, candy and desserts often provide few — if any — beneficial nutrients.

Use artificial sweeteners sensibly. It's OK to substitute a diet soda for a regular soda, for example, but diet soda shouldn't be the only beverage you drink.