Artificial Sweeteners
Common Artificial Sweeteners Acesulfame-K Aspartame Saccharin Stevia Leaf Extract Sucralose Monk Fruit Agave Nectar
(nutritive sweetener, alternative to sugar)
Acesulfame-K
Sweet One, Sunnett 200 times sweeter than table sugar Commercial uses: Baked goods, frozen
desserts, candies, beverages, cough drops, breath mints
Risk: Studies from the 1970’s report increased incidence of cancer in rats. Inadequately tested in humans.
Studies show 95% of Acesulfame-K is excreted
Aspartame
Equal, NutraSweet 200 times sweeter than table sugar Commercial uses: General-purpose foods Source of phenylalanine
Requires warning label to inform people with PKU
Risk: Study reported those who consumed products containing aspartame suffered from heachaches Non-conclusive
SaccharinSweet ‘N Low 300 times sweeter than sugar
General uses: Tabletop sweetener, baked goods, soft drinks, jams, chewing gum
Risk: Past studies linked saccharin consumption to bladder cancer in men. Saccharin was under consideration to be banned by the FDA. Since then, any food containing saccharin carried a warning label to declare it as potentially hazardous to your health. However, the warning label was lifted in 2000.
Stevia Leaf Extract
Two forms of sweetener can be extracted from the Stevia plant: Reb A and Stevioside
Only Reb A has been approved by the FDA as generally recognized as safe (GRAS)
200-300 times sweeter than sugar Commercial uses: Prepackaged
replacement of sugar Risk: Unknown due to insufficient testing
Sucralose
Splenda 600 times sweeter than sugar
General uses: Tabletop sweetener, beverages, chewing gum, frozen desserts, fruit juices, gelatins
Risk: Non identified. The FDA has claimed this as a safe product, and has not found any potential risk
Monk Fruit 300 times sweeter than sugar
FDA classifies as general recognized as safe (GRAS)
Risk: No reports of negative side effects
Study in 2011 reported the consumption of monk fruit may offer anti-cancer benefits due to containing high amounts of antioxidants and anti-inflammatory agents.
Agave Nectar
Contains components of sugar (fructose and glucose) Provides calories
Lower glycemic index than sugar Tastes similar to honey General uses: Provides more
palatable results in cooking and baking when compared to artificial sweeteners
Artificial Sweeteners and Weight Gain The Academy of Nutrition and
Dietetics states that artificial sweeteners “have not been shown to cause weight gain, cravings for sweets, or increased hunger levels.”
The American Diabetes Association states that artificial sweeteners can be used to “help curb your cravings for something sweet.”
What about regular sugar (sucrose)? Sugar is not bad!
Important to understand how it affects blood glucose levels
Incorporate sugar into your diet in moderation
Both sugar and artificial sweeteners are free of vitamins and minerals
Enjoy both in moderation
Know the acceptable daily intake (ADI) for artificial sweeteners
Acceptable Daily Intake (ADI)The FDA has set the following ADI’s for artificial sweeteners:
Acesulfame-K: 15mg/kg BW or 6 cans of diet soda
Aspartame: 50mg/kg BW or 18-19 cans of diet soda
Saccarhin: 5 mg/kg of weight or 9-12 packets
Stevia: 4mg/kg BW
Sucralose: 5mg/kg BW or 6 cans of diet soda
Time for a taste test!
Questions?For more information please visit:The American Diabetes Association http://www.diabetes.org
The Academy of Nutrition and Dieteticshttp://www.eatright.org