Sugar Substitutes Esther White, MS, RD, LD. What is a Sugar Substitute? A food additive that...
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![Page 1: 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.](https://reader036.fdocuments.in/reader036/viewer/2022062423/56649e015503460f94aeaf17/html5/thumbnails/1.jpg)
Sugar Substitutes
Esther White, MS, RD, LD
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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
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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
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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
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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
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Reasons for Using Sugar Substitutes
Weight loss Less tooth decay Help to control Diabetes
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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
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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
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Sucralose
Splenda 600 times sweeter than sugar Is chlorinated sugar Is suitable baking and frying because it is
heat stable Calories per packet = 0
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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
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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
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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
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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
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Stevia – PureVia
Simular to Truvia Both have slightly different ingredients but
produce the same effect
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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
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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
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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
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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
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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.
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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.