Artificial Sweeteners... the good, the bad, the ugly



(Image courtesy of Walgreens.com)


Okay this is a HEFTY topic because there are SO MANY different types of SUGAR SUBSTITUTES, each with its own health pros and cons. Like me you're probably most interested in the BOTTOM LINE- what should I use and what shouldn't I use??? I hope this helps guide your decision of what to sprinkle in your coffee and mix into your oatmeal every morning.

There are THREE broad categories of SUGAR SUBSTITUTES:

1. Artificial Sweeteners
• Synthetic sugar substitutes which may or may not be DERIVED from natural substances.
• Typically MUCH SWEETER than standard sugar.
• FDA approved examples: Sunett, Sweet One, Equal, NutraSweet, SugarTwin, Sweet'N Low, Splenda
• PROS:
• These sweeteners contain virtually NO CALORIES and have been a great alternative for those trying to loose weight or control Diabetes. These sweeteners do not contribute to tooth decay.
• CONS:
• These sweeteners got a bad rap due to a 1970s study showing that Saccharin (Sweet'N Low) cause bladder cancer in lab rats. Newer studies by the National Cancer Institute have established that there is NO LINK between any of the FDA approved artificial sweeteners and CANCER and that they are generally safe in moderate quantities.
• STILL CONCERNED? For each of the artificial sweeteners the FDA has an established ACCEPTABLE DAILY INTAKE (ADI) which is the max amount to be consumed everyday of your life to be considered safe and is actually 100 TIMES LESS than the actual amount that might cause health problems.
• For example for a 150 lb adult to reach the max ADI for ASPARTAME (Equal and NutraSweet) they would have to consume 20 CANS OF DIET SODA or 42 SUGAR FREE JELLO's or 97 PACKETS OF SWEETENER in ONE DAY!
• Artificial sweeteners have been accused of causing everything from mood and behavioral disorders to headaches, multiple sclerosis, obesity, heart disease and cancer BUT to date there has been NO published, controlled scientific studies supporting these accusations.
2. Sugar Alcohols
• Carbohydrates occurring in certain fruits and vegetables that can also be manufactured.
• The most popular of the FDA approved sugar alcohols is STEVIA which is sold as Purevia and Truvia.
• PROS:
• Fewer calories than regular sugar, typically 2 calories per gram, thus aiding weight control. As with artificial sweeteners, sugar alcohols do not promote cavities.
• CONS:
• There are very few health concerns associated with sugar alcohols and they are generally recognized as safe therefore don't require FDA approval before sale. BUT when eaten in large quantities they can cause bloating, gas, and diarrhea- YIKES.
3. 'Natural' Sweeteners 
• Sugar substitutes thought to be healthier options because they are natural sweeteners... but even these typically undergo processing.
• Examples: Date sugar, grape juice concentrate, honey, maple sugar, maple syrup, molasses, and agave nectar (recently made popular in Bethany's Skinny Girl Margaritas).
• PROS:
• Natural sweeteners contribute unique flavors to your dish and tend to be less processed than artificial sweeteners and sugar alcohols. The FDA states that natural sweeteners tend to be safe with no harmful health effects except the typical results of high sugar intake- weight gain, tooth decay, etc...
• CONS:
• These naturally found sweeteners tend to contribute the same caloric amount as regular table sugar and therefore should be used for their flavor rather than as a means of weight control.

So what do regular sugar, artificial sweeteners, sugar alcohols, and natural sweeteners have in COMMON??? They are all OKAY IN MODERATION!

I Repeat: MODERATION IS KEY!

• Artificial sweeteners have ZERO calories but when eating large amounts of foods with artificial sweeteners you can still gain weight from other ingredients in the foods. You also want to stay under the FDA's recommended 'acceptable daily intake' of these products as that is the amount research has shown to be safe.
• Sugar Alcohols are generally safe but in large amounts cause diarrhea, gas, and bloating.
• Natural Sweeteners contain carbohydrates and calories that can lead to weight gain and tooth decay in large quantities.

CONCLUSION: If you stick with the principal of MODERATION any of the types of sweeteners are SAFE OPTIONS.

References:
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=289
http://www.mayoclinic.com/health/artificial-sweeteners/MY00073