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Sugar Substitutes are Not Always “Sweet”

EILEEN M. BARR, D.O.

Sugar Substitutes are Not Always “Sweet”

When trying to understand labels, most of us understand that added sugar should be avoided for weight loss and better health. While some substitutes are acceptable, we want to understand the meaning of each. Here are some of the most commonly used sugar replacements:


ASPARTAME:

Examples are Equal and NutraSweet. It’s made from the amino acids, Aspartic Acid and Phenylalamine. Aspartame is 200 times sweeter than sugar, but remember not to bake with it since it loses its sweetness after heating it. Individuals with PKU (Phenylketonuria) can’t process it.


SACCHARIN:

Around since 1879, it has a bitter aftertaste but is OK for baking. For pregnant women, be aware that it can cross the placenta.


SUCRALOSE:

While OK for baking, this is 600 times sweeter than sugar. It’s made in a lab and is considered a “non-nutritive sweetener”. The body does not absorb it. One example is Splenda.


STEVIA:

A natural sugar substitute from the Stevia Rebaudiana leaves. It comes in liquid or powder form and is OK to use in baking.


MONK FRUIT:

Lo han guo- An extract of Chinese Monk fruit melon. It is often mixed with other sugar substitutes.


SUGAR ALCOHOLS:

Carbohydrates, lab made or made from certain fruits. You will often see “tol” at the end of the name-Ex. Erythritol, Malititol, Sorbitol, Xylitol. These are often seen in food, mouthwash or toothpaste and have features of both sugar and food alcohols. (Not the drink kind).


SAFETY:

While these are FDA approved and the National Cancer Institute does not definitively link these with cancer, there may be a connection to Type II Diabetes and elevated blood pressure when they are overly ingested. Sugar substitutes may be an option when trying to control blood sugar but keep the daily intake below the recommended allowance. Get calories from whole, nutritious food whenever possible.


Remember that swapping substitutes for sugar may equal fewer calories but there is no strong proof that they will help you lose weight.


**Stay mindful, informed, active and get plenty of water and proper sleep**

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