Introduction
Trying to eat healthy is important, and one of the best ways to do that is by cutting down sugar or avoiding it altogether. Sugar has been proven in many studies to cause a variety of health problems, from gaining extra weight to reducing how well your body performs. It also adds unnecessary calories that you don’t really need. For people with diabetes, sugar is even more of a concern because consuming it can affect blood sugar levels unless insulin is taken. Thankfully, over the years, sweeteners have been developed to give people an alternative.
Hopefully, you don’t have to shy away from coffee or desserts as you have this guide by your side. Let’s get started!
What Are Sweeteners?
Sweeteners are substances that work as substitutes for sugar. They provide a sweet taste similar to sugar but come with little or no calories.
They taste similar to sugar. But they have little to no calories. Neither do they spike blood insulin levels unlike their sugary counterparts. No wonder why they are highly recommended to the people living with diabetes.
Essentially, your body doesn’t recognize sweeteners the same way it recognizes sugar, so they can be consumed without most of the negative effects of regular sugar.
Types of Approved Sweeteners
Many sweeteners have been verified by the U.S. Food and Drug Administration (FDA). Each one come with unique characteristics.
These sweeteners differ in their sources, such as natural or artificial origins, and in how they interact with the body, influencing metabolism and blood sugar levels. Some are calorie-free, while others provide energy like traditional sugars. They also vary in taste profiles, with some offering a clean sweetness and others leaving an aftertaste.
The point is here to understand such distinction to choose the right sweetener when it comes to your dietary requirements, culinary purposes and health goals.
Let’s dive into the types of FDA-approved sweeteners and their uses.
1. Saccharin
- Brand Names: Sweet and Low®, Sweet Twin®, Sweet’N Low®, and Necta Sweet®
- Sweetness: Saccharin is 200 to 700 times sweeter than regular sugar and has zero calories.
- Aftertaste: Can have a slight bitter taste.
Saccharin, which is a type of sodium called sodium saccharin, is the oldest artificial sweetener and was discovered in 1879. Despite its long history, saccharin faced controversy in the 1970s because studies on lab rats linked it to bladder cancer. However, further human studies found these results didn’t apply to people. It turned out that rats are more sensitive to sodium, which explained their reactions. Even though saccharin was declared safe, rumors about cancer risks still circulate today, mostly because of misinformation on social media.
2. Aspartame
- Brand Names: Nutrasweet®, Equal®, and Sugar Twin®
- Common Uses: Found in products like Coke Zero, Diet 7-Up, Diet Sprite, and Diet Pepsi.
- Aftertaste: Tastes very similar to sugar with only a slight bitterness at the end.
Approved by the FDA in 1981, aspartame became a very popular sugar substitute. It’s especially notable in diet sodas due to its sugar-like taste.
However, it can break down if exposed to high temperatures, making it vulnerable to heat.
This is why aspartame is not recommended for baking. While the FDA has declared aspartame completely safe, individuals with the rare genetic condition phenylketonuria (PKU) have difficulty metabolizing it and should avoid it.
3. Sucralose
- Brand Names: Splenda®
- Common Uses: Found in sugar-free Jello, protein supplements, pre-workout mixes, and baked diet goods.
- Aftertaste: No aftertaste, and its sweetness is similar to sugar.
Sucralose was approved in 1999 as a general-purpose sweetener and is 600 times sweeter than sugar. Unlike aspartame, sucralose is heat-stable, meaning it can be used in baked goods or hot drinks like tea and coffee. Since it is obtained from sugar itself, it is a commonly used sweeteners.
Although it’s considered safe by the FDA, some people have reported stomach problems such as bloating or diarrhea due to gut bacteria reacting to sucralose buildup.
However, these side effects vary depending on the individual.
4. Stevia
- Brand Names: Stevia, Truvia, Pure Via, and SweetLeaf
- Common Uses: Found in natural and organic products as well as supplements like whey protein and BCAAs.
- Aftertaste: No aftertaste and very similar to sugar.
Dubbed as one of the natural sweeteners, it is extracted from the leaves of Stevia rebaudiana plant native to South America.
Often used in organic products, stevia is considered the healthiest and safest sweetener because it’s entirely plant-based and doesn’t affect the gut in any negative way. It’s pricey in countries outside of the Americas, but many people consider it worth using because of its natural origins and excellent taste. Stevia is also heat-stable, making it ideal for baking or adding to hot drinks.
5. Sugar Alcohols
- Common Examples: Sorbitol, xylitol, lactitol, isomalt, and maltitol.
- Common Uses: Found in diet jam, chewing gum, and some fruit like raspberries and apples.
- Aftertaste: Typically fresh with no lingering bitterness.
Though technically carbohydrates, sugar alcohols are considered less harmful than regular sugar.
However, they can still slightly impact your blood sugar levels.
The key downside to sugar alcohols is that consuming too much can cause stomach problems like bloating, diarrhea, or even severe discomfort requiring medical attention. While some sugar alcohols, such as sorbitol, are naturally found in certain fruits, excessive consumption should always be avoided.
Conclusion
Whether you’re managing diabetes, following a fitness plan, or just trying to eat healthier, understanding sweeteners is incredibly helpful. Knowing the differences between sweeteners and checking product labels can make a big difference in maintaining a healthy lifestyle. Although FDA guidelines ensure sweeteners are safe, misinformation online can easily confuse people. It’s important to rely on scientific sources for your information. With this guide, you can confidently enjoy alternatives to sugar without compromising your health.
We hope that you must have understood sweeteners and how to make them the part of your fitness journey.
