Sugar Alternatives
If you are a health conscious individual trying to reduce your calorie or sugar intake, or if you are an avid reader of the back of food packages, you have probably come across sugar alternatives. Artificial sweeteners and other sugar substitutes are used in many “diet” or “sugar-free” foods and drinks instead of sucrose, which is normal table sugar. But what really are they, and are they better to consume than normal sugar?
There are several types of sugar alternatives, including artificial sweeteners, novel sweeteners, sugar alcohols, and natural sweeteners. Artificial sweeteners are often used in processed foods like candy, canned food, and soft drinks. Artificial sweeteners have been the source of scrutiny for decades, with critics linking it to many health problems, including cancer. However, at this point, the National Cancer Institute denies any association between artificial sweeteners in the US and cancer. Additionally, numerous studies reveal that artificial sweeteners are safe in limited quantities.
Novel sweeteners, such as stevia and tagatose, are sweeteners that have recently been added to food. These pass strict tests by government health organizations as well to be allowed into the market. Stevia has been known to be a zero calorie sweetener toted as an effective sugar alternative, but there are known mild side effects such as nausea or sensations of fullness. The FDA has rejected crude stevia leaf extracts and whole-leaf stevia however, with studies on rats revealing high dosage of unpurified stevia can lead to reduced sperm production and infertility issues. However, stevia products within US markets have nowhere near the level of stevia required to bring about such symptoms. Truvia and Pure via, which are highly purified stevia extracts containing rebiana, have also been recognized by the FDA as “generally recognized as safe” (GRAS). However, some genetic tests have revealed that rebiana may have a cancer risk, which is reason for concern for many researchers to believe stevia has not been sufficiently tested. One thing is certain: novel sweeteners are generally not as well studied as many other sugar alternatives, because they have only been recently introduced into our diets.
Sugar alcohols are naturally occurring carbohydrates in fruits and vegetables that can be manufactured as well. These are not alcoholic, as the names may suggest, as they don’t contain ethanol. They contain fewer calories than normal sugar, and are used in processed foods, as well as chewing gum and toothpaste. One major benefit of sugar alcohols is that they do not significantly raise blood sugar as do other sugars, making it an effective alternative for diabetic patients. However, excess amounts are known to have a laxative effect and can cause diarrhea or bloating.
Natural sweeteners are touted to be healthy sugar alternatives that are not artificial, including honey, maple syrup, and fruit juice. However, they are often not significantly healthier than sugar, with very similar mineral and vitamin content; they are also often highly processed and refined.
Understanding what is in your food is important, because what we eat is so intricately intertwined with our own physical and mental well being. If you are considering going on a low sugar or calorie diet, while it may be good to attempt replacing dietary sugar with healthier alternatives, first consult your doctor or dietitian. Sugar alternatives aren’t an end-all cure, and should be used in moderation.
References:
https://www.cancer.org/cancer/cancer-causes/aspartame.html