PROS AND CONS OF SUGAR SUBSTITUTES

Research has shown that sugar contributes to diabetes and obesity, with other related diseases and complications. This has resulted in a lot of people seeking alternatives to sugar. The variety of sugar substitutes available in the market can be over whelming.

Sugar substitutes are any sweeteners that are used in place of table sugar (sucrose). These sugar substitutes are found in a variety of foods and beverages; these processed foods include soft drinks, fruit juice, canned food, powdered mixes, Jams and Jellies, baked goods, candies, chewing gum, ice-cream and yogurt.

Some manufacturers label these sweeteners in their products as natural, even though they are processed and artificial. They are sometimes marked “sugar free“. Artificial sweeteners are considered alternatives to sugar due to the fact that they add little or no calories to the foods compared to the table sugar.

When reading the ingredients on a food label, it is advisable to be careful as a lot of these sugar substitutes have names which are confusing, and one can be hoodwinked into consuming them.

The possible health benefit is that these artificial sweeteners are non-nutritive, and have minimal calories and people who are trying to control their weight find them appealing. They are also considered a better alternative by Diabetics because unlike sugar, they are not carbohydrates. It is advisable for diabetics to check with their doctor before using any sugar substitutes. They also reduce the risk of tooth decay and dental cavities.

Some experts and nutritionist have expressed reservations on the lack of nutritional value of these sugar substitutes, some nutritionists argue that it’s more beneficial to eat small portions of food with sugar, rather than to binge on lots of food containing artificial sugars.

Most artificial sweeteners are man-made chemicals that do not occur naturally in nature, and some people suggest that the human body is not deigned to handle these chemicals, some have also linked them to various cancers and diseases, though evidence has not been produced to substantiate some of these claims. The effects of these sugar substitutes on children has also been questioned by experts, they advise that it may cause bodily harm to children. Certain artificial sweeteners also contain phenylalanine, which some people cannot metabolize. Also some people have reported allergic reactions to some of these artificial sweeteners.

There have also been some possible side effects such as headaches, mood changes, dizziness, weight gain, fatigue, anxiety attacks and depression.

Unfortunately, some of these artificial sweeteners are too new to have been fully tested.

These sugar substitutes can be classified such as:

Artificial Sweeteners: these include Aspartame (Equal, Nutrasweet) Saccharin (Sweet n’ Low), Sucralose (Splenda), Neotame, Acesulfame Potassium (Sweet one).

Novel Sweeteners: Stevia and trehalose.

Natural Sweeteners: Agave Necter, Date Sugar, fruit juice concentrates, Honey.

1.      Sucrose: this is found naturally in fruits and is added to baked goods, jams, marinades salad dressings. Sucrose offers energy but no nutritional benefit. In 2013 a team of experts recommended that added sugars make up no more than 10% of our diet.in 2009, the American Heart Association suggested that women consume no more than 6  teaspoons and men no more than 9 teaspoons daily.

2.      Acesulfame Potassium: Also known as sweet one found in soft drinks, gelatins, chewing gums and frozen desserts. It has a 22 year track record with no reported negative health effects; however some groups have urged further testing and advised moderate use of this product.

3.      Sucralose: this artificial sweetener also known as Splenda is found in fruit drinks, canned fruits and syrups. Although a study found it could negatively affect the immune system, follow up studies have not substantiated this claim. This sweetener has found not to be sensitive to heat and is usually used in baking is popular amongst dieters and people with diabetes.

4.      Sugar Alcohols: also know as Sorbitol, mannitol are found in sugar free candies and gum. They have less calories than table sugars, they are generally used in sugar free foods marketed to diabetes, nevertheless they do contain some calories excessive use may increase blood sugar. It is advisable to use in moderation.

5.      Agave Nectar: the nectar is a product of the agave cactus, it’s taste and texture is similar to honey. It doesn’t contain as many antioxidants as honey, but it contains approximately the same amount of calories. Agave is sweeter than sugar proponents suggest you less to get similar sweetness. It contains more fructose than table sugar; according to a recent study it is less likely to cause a spike in blood sugar. But could be more likely to reduce metabolism and insulin sensitivity.

6.      Neotame: this artificial sweetener is found in drinks, dairy products, and frozen desserts, pudding and fruit juices. It is between 7,000 and 13,000 times sweeter than table sugar and is produced by the same company that produces aspartame.

7.      Stevia Leaf Extract: this sweetener is derived from the stevia plant and is considered the natural alternative to artificial sweeteners. It is found in Diet drinks and yogurts.

Stevia products such as truvia, are popular amongst dieters, but women who are pregnant or Breast feeding and young children should avoid stevia.

8.      Saccharin (Sweet n’ Low): this is the oldest artificial sweetener and is found in drinks, canned goods and candy. Rat studies in the early 1970’s found a link between consuming saccharin and bladder cancer, later studies proved that these results may only occur in rats as there was no evidence that it causes cancer in humans.

9.      High Fructose Corn Syrup: This sweetener contains sugar, fructose and glucose from processed corn syrup. It is found in soft drinks, desserts and a large number of cereals. It is cheaper than table sugar and gives products a longer shelf life. Most packaged foods made in the U.S.A, contain HFCS rather than sugar, and is quickly becoming the most common sweetener in food supply.

A recent study in Britain suggests it may even cause fat cells in children to multiply. Experts urge limiting foods that use HFCS, as this may contribute to Obesity.

10.  Honey: Honey is produced by bees and is a naturally occurring sugar substitute and is sweeter than table sugar. It has minor antioxidant and digestive benefits. Studies suggest it keeps blood sugar levels fairly constant as compared with other sweeteners. It also contains trace elements of vitamins, but honey is slightly more calorie dense than table sugar.