Sugar Substitutes or Artificial Sweeteners

• These are non-nutritive sweeteners that by themselves contain little or no calories or any other nutrients.
• They have become popular because of the need to cut down calories either to lose weight or control weight gain. They are also used to satisfy the craving for sweets with the least calories. Diabetics use them because they have difficulty controlling their blood glucose levels.
• The FDA approved six artificial sweeteners. They are saccharin (Sugar Twin, Necta Sweet, Sweet'N Low), aspartame (NutraSweet, Equal), acesulfame potassium (Ace-K, Sunett, Sweet One), sucralose (Splenda), neotame, and tagatose (Naturalose).
• They are found in diet soda, cocoa, gelatin, frozen desserts, baked goods, pudding, jams, cereal, vegetable and fruit juices, yogurt and other products added in place of sugar.
• Sweeteners such as sugar are not essential nutrients in our diet. Removing sugar from food does not turn it into a health food. In fact, artificial sweeteners do not contribute any nutritional benefit for health. They are available to satisfy sweet tooth and do not nourish our bodies.
• Keep in mind that sugar substitutes can have a cost to your health. Some have been found to be harmful. These products give a false sense of fullness and satisfaction. Since they are non-nutritive and not sustainable consuming them can result in a tendency to eat more calorie rich foods when hunger persists. Research has also shown that the more artificial sweetener you consume the more likely you can develop type 2 diabetes.
• Adolescents and children should stay away from foods that contain these products especially soda and other beverages. This age group is especially vulnerable to consuming these products excessively as they may not be familiar with portion control.
• Fresh fruits, vegetables, and whole grains can replace products that contain artificial sweeteners or high amounts of sugar. They are nutritious, delicious, and they delay hunger.
• Unfortunately, the research that has been done on these artificial sweeteners is not adequate. We need researches that are randomized, double-blinded, and placebo-controlled studies that are not supported by the manufacturers of these products. Long term human studies are needed to ensure their safe use.
• Finally, we should be aware of what we are consuming to protect our safety and to keep us healthy.