Artificial Sweeteners

If you are following a reduced calorie diet, you may wish to use sugar substitutes. Sugar substitutes are chemically altered substances that taste like sugar but without the high calories. They do not raise blood sugar so they may be used by people with diabetes and they do not promote dental cavities. Sugar substitutes are considered a food additive, which must undergo rigorous study and review by the Food and Drug Administration (FDA) before being approved for sale in the U.S. All of the sugar substitutes sold in the market today have met FDA approval and are considered safe to eat. Still, the sweet taste of sugar substitutes may encourage a continued desire for sweet foods so it is best to eat them in moderation. Because sugar substitutes do not have the same chemical structure as sugar, it is important to follow the package directions when substituting them for sugar in baking and cooking.

Stevia (Reb A, Truvia, PureVia, Sun Crystals): Derived from the leaf of the stevia plant, stevia is touted as an all-natural sweetener but still undergoes chemical processing. It is found in beverages and sold alone as a low calorie sweetener. Stevia can be used for baking but breaks down at very high temperatures.

Sucralose (Splenda): This sweetener is made from sugar but is chemically altered. It is 600 times sweeter than table sugar. It does not break down in high heat and is available for baking in granular form. Baking sucralose can be exchanged equally for sugar in recipes. Recipes made with sucralose tend to bake faster than usual and do not brown like sugar, so you may need to decrease the baking time.

Aspartame (NutraSweet, Equal): This sweetener is 160 to 220 times sweeter than table sugar. A downfall is that it loses its sweetness in heat and therefore cannot be used for baking. It is best used in cold or room-temperature beverages and foods. Although an earlier published report suggested a link with increased brain cancer rates, this study was later found to be flawed. Infants and children with phenylketonuria (PKU) cannot break down phenylalanine, a component in aspartame, and therefore should not use this sweetener.

Saccharin (Sweet ‘N Low): This sweetener was popular in the early diet soda Tab and is still available as an added sweetener. Some people report a metallic or bitter aftertaste. It is 200 to 700 times sweeter than sugar and retains its sweetness even when heated so it can be added to hot tea or coffee and used in baking. When baking, substitute it for only half of the sugar in a recipe. While saccharin was found to promote bladder cancer in one study of male rats nearly 40 years ago, researchers have not been able to find a similar connection in humans.

Sugar Alcohols (Erythritol, Maltitol, Mannitol, Sorbitol, Xylitol): Sugar alcohols are often found in “diabetic” or “sugar-free” chocolates, candies, ice cream and cookies. It is important to note that sugar alcohols still contain calories (about half the calories of sugar) and if eaten in large amounts can raise blood sugar. Some people report unpleasant side effects of flatulence or diarrhea. If used in baking, it is suggested that sugar alcohols be combined with other sweeteners like sucralose to improve the flavor of the product.