By Devon Gardner, RD
The discussion of sugar and sugar substitutes can bring on some confusion and misconceptions. For one, the decision to consume sugar vs sugar substitutes is a personal decision and there is no right or wrong answer. What is important is that you have a general understanding of the choices available, and can make an informed decision about what option is best for you.
Here are the basics: There are 3 main categories of sugar alternatives: artificial sweeteners, reduced calorie sweeteners, and natural sweeteners. Artificial sweeteners are man-made sweeteners that were initially introduced to the food scene as a way to reduce calories while maintaining sweet flavors in foods and beverages. There are a few different types of artificial sweeteners: sucralose (splenda), saccharin (sweet n low), aspartame (equal, nutrasweet), acesulfame potassium (sweet one, sunett). These are all carbohydrate and calorie free, so they do not raise the blood sugar. These are generally recognized as safe (GRAS) by the FDA and much research has been done on these products.
Sugar alcohol is considered a reduced calorie sweetener. This is a form of sweetener that is used to add sweet flavor to processed foods typically labeled as "sugar free". Sugar alcohol is lower in carbohydrates and calories than refined sugar, so they can have a lower impact on blood sugar when eaten in moderation, but can still raise the blood sugar level if consumed excessively. Lastly, sugar alcohol is also known to cause an upset stomach (diarrhea, gas, bloating) when consumed excessively. Common names for ingredients which are sugar alcohols are: Erythritol, Maltitol, Sorbitol, and Xylitol.
Natural sweeteners, such as stevia and monk fruit, are often considered desirable sugar substitutes because they come directly from plants. It is important to know that these options do still contain small amounts of carbohydrates and calories, which means they can still cause blood sugar to rise, especially if consumed in large amounts. They are also generally recognized as safe.
The jury is still out on whether these compounds have carcinogenic properties. The WHO states that it is "possibly carcinogenic to humans" but it does not have a formal classification as carcinogenic. Just remember - being overweight can also be carcinogenic since fat is inflammatory and associated with various malignancies. So take their warnings with a grain of salt!
In summary, sugar alternatives can provide options for individuals looking to lower overall sugar intake, but should be consumed in moderation along with a well-balanced diet and exercise.
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