Dr. Tia Rains is a clinical research nutritionist specializing in the prevention of diabetes, obesity, and other health conditions through diet and lifestyle choices.
She has almost 20 years of experience in the field of nutrition including diet counseling, design and execution of clinical research, and improvement of school lunch; and health programs. She lives with her husband and three children in the Chicago area.
Living with Diabetes...
with Dr. Tia Rains
Sweeteners 101
There used to be three topics I never discussed at parties: politics, religion, and artificial sweeteners. Believe it or not, the mere mention of alternative sweeteners often leads to a spirited discussion on government cover-ups, false advertising and brain tumors.
I am not surprised that words like “aspartame” or “sucralose” send people into an emotional uproar. There is an overwhelming amount of misinformation in the public domain.
In reality, there is a great deal of scientific evidence on sweeteners, leaving little room for debate. Below is a review on the major artificial sweeteners. As is usually the case, the key to consuming sweeteners is moderation.
Click on a sweetener to jump to it.
Sugar Alcohols
Acesulfame Potassium (Ace K)
Sucralose
Aspartame
Saccharin
Stevia
Sugar Alcohols (sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, and erythritol)
Sugar alcohols or polyols, are sweeteners naturally found in a wide variety of fruits and vegetables. They are very similar in structure to table sugar, but they do not produce a spike in blood sugar and provide fewer calories per gram than other sugars, ranging from 1 to 3 calories per gram (versus 4 calories per gram for most other carbohydrates). Sugar alcohols can be safely consumed, but as a group, they can produce some embarrassing side effects such as bloating, flatulence, and diarrhea. The presence and intensity of these side effects varies by individual and differs according to the sugar alcohol. Interestingly, the body can adapt over time and these side effects may improve or disappear after repeatedly consuming products with sugar alcohols. Bottom line: Sugar alcohols are a safe alternative to table sugar, but don’t over-indulge without first doing a dry run in the privacy of your own home.
Acesulfame Potassium (Ace K)
Acesulfame Potassium (also known as Ace K) has been approved as a food additive since 1988. It is 200 times sweeter than sucrose and provides 0 calories per gram. It does not affect blood sugar levels. It is often used in products such as baked goods and beverages either alone or in combination with aspartame. More than 90 studies verify the safety of this sweetener. Bottom line: This is a safe alternative to table sugar with a history of use in the food industry and many scientific studies to back its safety.
Sucralose
Sucralose (also known by its trade name, Splenda™), was approved as a sweetener in 1998. It is 600 times sweeter than sugar, 0 calories and produces no effect on blood sugar levels. It is commonly found in baked goods, beverages, and chewing gum. Because the sweetness of sucralose is so much greater than sugar, it is used at very low levels. The process to manufacture sucralose has been associated with some controversy because several harsh chemicals are utilized. However, there have been more than 100 studies conducted over the past 20 years to demonstrate the safety of sucralose. Bottom line: Sucralose is a safe alternative to table sugar.
Aspartame
Aspartame (commonly referred to as Nutrasweet™), is undoubtedly, the most controversial artificial sweetener to date. The controversy dates back to 1980, when it was rejected for use as a food additive because of serious safety concerns then surprisingly approved a short time later. This black mark has followed aspartame for years. In fact, there is still scientific inquiry into the effects of aspartame on tumors and other cancers. The Food and Drug Administration (FDA) and the European Food Safety Authority recently reviewed the latest evidence and concluded that aspartame is indeed safe and not a carcinogen. One of the most convincing studies was in 2006 by the U.S. National Cancer Institute (NCI) in which ~500,000 people were studied to compare those that consumed aspartame-containing beverages with those who did not. The results showed that increasing levels of aspartame were not associated with any risk of cancer in men or women. Although it’s hard to say with certainty, aspartame is likely one of the best studied food additives on the market and the overwhelming evidence shows that aspartame is safe. Bottom line: There’s little need to worry….aspartame is a safe alternative to table sugar, especially when used in moderation.
Saccharin
Saccharin, was discovered in 1879, making it one of the oldest artificial sweeteners. It is 200 - 300 times sweeter than sucrose and has 0 calories. Studies in rats conducted in the early 1970s suggested that saccharin caused bladder cancer. As such, a label is mandatory on any foods containing saccharin: "Use of this product may be hazardous to your health. This product contains saccharin which has been determined to cause cancer in laboratory animals." However, no study has ever shown a clear causal relationship between saccharin consumption and health risks in humans at normal doses. In 2000, the National Toxicology Program removed saccharin from the list of substances anticipated to be human carcinogens. Bottom Line: Saccharin is not very prevalent in the food supply and occasional usage is likely to be very safe, although caution is warranted.
Stevia
If you haven’t heard about stevia yet, you will! Stevia (soon to be branded as Truvia™ and PureVia™) is a sweetener derived from a South American shrub. It is 100-300 times sweeter than sucrose, and will soon be available as food additive in the U.S. (although it is currently approved and widely used in other countries, such as Japan and available as a dietary supplement in the U.S.). Over the past decade, several large food companies (e.g., Coca-Cola Company, Cargill) have been diligently conducting scientific studies to demonstrate the safety of stevia. The publicly available research shows that it is safe and a good option for individuals with diabetes. Bottom Line: Major food companies are banking on stevia as the next great alternative sweetener….thus far, it seems a safe alternative to table sugar.