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"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

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Sugar Substitutes

August 17th, 2004

As seen on BCTV Noon News

With the low carb craze consumers are eating more sugar substitutes than ever before. From diet beverages using aspartame as a sweetener, to diet yogurts with Splenda and now low carb breads with sugar alcohols sugars as maltitol, sorbitol and erythritol. Are you consuming sugar substitutes? If you chew sugar-free gum, drink diet pop, eat sugar-free jam, cookies, candy or syrup, drink Crystal Light, eat diet yogurt or sugar-free ice cream you are. It is as if sugar was toxic…but which is the greater risk? Let’s review the sweeteners out there, foods they appear in, and their health effects.

Sucralose (Splenda)

Chemical structure: Sugar combined with chlorine

Safety: It is safe and no reason to think it will cause harm

Calories: none. Our bodies cannot burn sucralose for energy

Sugar Alcohols (maltitol, sorbitol, xylitol, lactitol, isomalt, erythritol etc.)

Chemical structure: Hydrogen atom added to sugars.

Safety: Considered safe but large amounts may give you diarrhea, bloating and gas.

Calories: Some are poorly absorbed (hence the diarrhea) and provide very few calories while others may provide 75% of calories. They don’t raise blood sugars as rapidly as sugar but they will still provide calories.

Aspartame (Sweet’N Low, Equal, Nutrasweet)

Chemical structure: 2 amino acids combined (phenylalanine and aspartic acid)

Safety: Pretty sure it is safe but there is still some question. Some experience headaches. No supporting evidence related to claims on the internet about aspartame causing multiple sclerosis, Alzheimer’s or cancer.

Calories: it is so sweet that only tiny amounts are needed to sweeten foods

Acesulfame (Sunett, acesulfame-K)

Chemical structure: synthetic chemical

Safety: Inadequately tested (information based on 3 rat studies, 2 of which were inconclusive). Cause breast cancer in rats. Avoid for now until further testing is done.

Calories: Calorie free as our bodies can digest it

Stevia (sweet leaf)

Chemical Structure: Derived from a plant

Safety: Animal studies have found increase testicular cell proliferation and reduced sperm production in male rats and found smaller and fewer offspring in female rats

Calories: Our bodies can’t metabolize it.

Saccharin (Hermesetas)

Chemical Structure: Synthetic chemical

Safety: Unsafe. May cause bladder cancer in humans

Calories: our bodies can’t metabolize it

Cyclamate (Sugar Twin, Sweet’N Low (pink packet)

Chemical Structure: synthetic chemical

Safety: Banned for use in foods. Seems to increase potency of carcinogens. Cyclamates may also damage the male reproductive organs. Also not recommended during pregnancy. Still available as tabletop sweetener.

Calories: Not metabolized

Neotame and Tagatose

Approved in the US but not in Canada

The Bottom Line: There is nothing toxic about sugar, it is just that people eat too much of it. In moderation, and as part of healthy foods it can add flavour, texture and energy to our diet. Try to keep your sugar intake to no more than 50g (12 tsp) added sugar per day. (one can of regular Coke has nine tsp).

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!