Artificial Sweeteners, Sugar Substitutes, & Sugar Alcohols

Artificial Sweeteners, Sugar Substitutes, & Sugar Alcohols

Presented by Laura Mickler, Extension Educator

Consumer & Family Sciences Purdue Extension, Delaware County 100 W. Main St., Room 202 Muncie, IN 47305 765-747-7732; lmickler@purdue.edu www.extension.purdue.edu/delaware

Artificial Sweeteners, Sugar Substitutes, & Sugar Alcohols

What are artificial sweeteners?

Sugar substitutes are generally considered to be any sweetener that one may use in the place of regular table sugar (sucrose). They are synthetic compounds that may be made from naturally occurring substances, including herbs or sugar itself, that offer the sweetness of sugar without the calories. Sweeteners that are currently approved by the Food and Drug Administration (FDA) include:

Acesulfame potassium

Aspartame

Sunett Sweet One Equal Nutrasweet

Neotame

Saccharin

Sweet N Low

Sucralose

Stevia

Splenda

Truvia

PureVia

Sweetener requirements by the FDA: They must be safe for human consumption, have a sucrose-like taste, be water soluble and fairly stable (to heat, light, and pH), and be at least equal to sucrose on a cost-per-sweetness basis. Artificial sweeteners are basically considered non-caloric. Some may have a few calories but are so few that it doesnt matter. They offer a great trade-off for diabetics or individuals trying to reduce sugar and/or calories in their diet by giving the sweetness without the carbohydrates or calories. Uses for artificial sweeteners: They are widely used in baked goods, soft drinks, powdered drink mixes, candy, puddings, canned foods, jams and jellies, dairy products, and numerous other foods and beverages. Check food labels to determine if artificial sweeteners have been used. Guidelines for using artificial sweeteners: It is important to note that each sweetener acts differently when heated and some leave an aftertaste when used in large amounts. The best way to begin using artificial sweeteners in home cooking is to read label directions carefully. Sending for recipe booklets from manufacturers or looking for recipes that manufacturers place on Internet websites or in magazines are also good ways to begin. Note that artificial sweeteners provide no bulk or volume, as does sugar, so recipes (especially for baked goods, which are often flatter and tougher) may need to be modified. Some may also leave an aftertaste, so you may need to experiment to find one or a combination that you enjoy most or that would fit your needs best.

Artificial Sweeteners, Sugar Substitutes, & Sugar Alcohols

Artificial sweetener uses

Acesulfame potassium (Sunett, Sweet One) It is approximately 200 times sweeter
than sugar. Acesulfame K is not metabolized by the body and is excreted unchanged. Sweet One is ideal for tabletop use and is soluble in hot and cold beverages. Since it remains stable when heated, Sweet One also can be used in cooking and baking. changes. It is 180 to 200 times sweeter than sucrose but with the sugar taste. It is digested as a protein. The components are metabolized normally. Aspartame has very little aftertaste but it tends to denature or lose its sweet taste when it is heated. It is approved for use in any category of food or beverage, including tabletop sweeteners, carbonated soft drinks, refrigerated and nonrefrigerated ready-to-drink beverages, frozen desserts and novelties, puddings and fillings, yogurttype products, baked goods, and candies.

Aspartame (Equal or Nutrasweet) Aspartame is made from sugar with certain chemical

Neotame Neotame is sweeter than some marketed no-calorie sweeteners and is approximately
30-40 times sweeter than Aspartame; 7,000-13,000 times sweeter than sugar. It is quickly metabolized and fully eliminated by the body via normal biological processes. It is used in foods and beverages, including, but not limited to, chewing gum, carbonated soft drinks, refrigerated and nonrefrigerated ready-to-drink beverages, tabletop sweeteners, frozen desserts and novelties, puddings and fillings, yogurt-type products, baked goods, and candies. It also can be used in both cooking and baking.

Saccharin (Sweet N Low) Has been used as a non-caloric sweetener in foods and beverages
for more than 100 years. Saccharin is not metabolized (it passes through the body unchanged). It is used in such products as soft drinks, tabletop sweeteners, baked goods, jams, chewing gum, canned fruit, candy, dessert toppings, and salad dressings. There is also a brown sugar substitute both saccharin and brown sugar substitute saccharin are very stable for baking, but have a noticeable aftertaste when used in large amounts. Saccharin also is used in cosmetic products, vitamins, and pharmaceuticals.

Sucralose (Splenda) Sucralose is the only non-caloric sweetener made from sugar to produce a sweetener that has no calories, yet is 600 times sweeter and tastes like sugar. It passes rapidly through the body virtually unchanged. Because of its stability, it is used in a range of products such as carbonated soft drinks, low-calorie fruit drinks, maple syrup, canned fruit, low-calorie fruit drinks, baked goods, sauces, and syrups. It pours, measures, cooks, and bakes like sugar. Sucralose also can be used as a sweetener in nutritional supplements, medical foods, and vitamin/ mineral supplements.

Stevia (Stevia sweeteners Enliten, PureVia, Rebaudioside A/Reb A, Rebaudioside Ba, Rebaudioside C, Rebaudioside D, Rebiana, Stevia, Steviol Glycosides, Stevioside, Stevia in the Raw, Sun Crystals, Sweetleaf Sweetener,Truvia) The word stevia refers to the entire plant and its components, only some of which are sweet. The sweet tasting components of the stevia plant are called steviol glycosides. They are approximately 250 to 300 times sweeter than sugar. Steviol glycosides can be isolated and purified from the leaves of the stevia plant and are now added to some foods, beverages, and tabletop sweeteners. In the United States, stevia sweeteners are primarily found in tabletop products and reduced calorie beverages.

Store brands of some of the above sweeteners may also be available.

Diabetics beware: While some foods containing artificial sweeteners may be sugar-free, they may not be carbohydrate-free and can affect your blood sugar. Check the nutrition facts label!

Artificial Sweeteners, Sugar Substitutes, & Sugar Alcohols

What are sugar alcohols?

They are carbohydrates with a chemical structure that partially resembles sugar and partially resembles alcohol, but they do NOT contain ethanol as alcoholic beverages do. They are incompletely absorbed and metabolized by the body, and consequently contribute fewer calories (1.5-3 calories/ gram compared to 4 calories/gram for sucrose). The FDA regulates the use of sugar alcohols. Approved sugar alcohols include: Erythritol Hydrogenated starch hydrolysates Isomalt Lactitol Maltitol Mannitol Sorbitol Xylitol For those with diabetes: Sugar alcohols are converted into energy by processes that require little or no insulin. However, the effect that sugar alcohols have on your blood glucose can vary, so it is difficult to know how sugar alcohols will affect your blood glucose levels every time. Because there is less of an effect from sugar alcohols than from either sugar or starch, you can use the following tips to estimate how much carbohydrate from a serving to count in your meal plan for foods that contain MORE than 5 grams of sugar alcohols: If a food has more than 5 grams of sugar alcohols: Subtract one-half the grams of sugar alcohol from the amount of total carbohydrate Count the remaining grams of carbohydrate in your meal plan Sugar alcohols generally arent used to prepare food at home but are found in many processed foods and other products. When added to foods, they add sweetness, bulk, and texture. Sugar alcohols are often combined with other artificial sweeteners to enhance sweetness. They are used in a broad range of products, including chocolate, candies, frozen desserts, chewing gums, toothpaste, fruit spreads, baked goods, and mouthwash. Check food labels to determine if they contain sugar alcohol it will be listed as a specific or just the general term sugar alcohol. A word of caution: Eating too much food containing sugar alcohol may produce abdominal gas, create discomfort, or have a laxative effect.

Are artificial sweeteners and sugar alcohols safe?

The FDA regulates artificial sweeteners and sugar alcohols, and both are considered as GRAS (Generally Recognized as Safe) or approved food additives.

There is no scientific proof that any artificial sweeteners approved for use in the U.S. cause
cancer.

Aspartame should not be consumed by those people with a rare disorder known as
phenylketonuria (PKU), who are unable to metabolize phenylalanine.

Sugar alcohols occur naturally in fruits and vegetables and are also commercially produced
from other carbohydrates.

Artificial Sweeteners, Sugar Substitutes, & Sugar Alcohols

Can I cook with artificial sweeteners and sugar alcohols?

Yes. They work best in beverages, puddings, salad dressings, sauces, pies, and frozen desserts. For most baked goods, do not replace more than one-half the amount of required sugar. Some considerations when baking include:

Sugar contributes to structure and texture, so

Cakes and quick breads may not rise as high as with regular sugar. When mixing, artificial sweeteners do not make the mixture as smooth and can sometimes separate when adding eggs.

Artificial sweeteners will not activate yeast. Baked goods without sugar may not brown as much since sugar contributes to carmelization. They do not need to be cooked as long generally. Sugar is a preservative but artificial sweeteners are not. Your product may not taste as good for
as long and may need to be stored in the refrigerator.

Cooking with sugar substitutes

An easy way to cut back on calories without feeling deprived is to cook or bake with artificial sweeteners. You cant replace all the sugar with a substitute. Start by replacing half, and if the food doesnt brown correctly or is too heavy in texture, increase the sugar-to-sweetener ratio. Not all substitutes will do for baking. Refer to the chart below and/or access individual websites for more information or recipes).

Sweet One
4 calories per packet 12 packets = 1 cup sugar 1 packet = 2 teaspoons sugar Visit website for recipes: www.sweetone.com Can be used in cooking & baking without losing sweetness.

Equal
4 calories per packet 24 packets = 1 cup sugar 1 packet = 2 teaspoons sugar Visit website for recipes: www.equal.com Loses sweetness when baked at high temperatures for a long time. Can be used in stir fries or added during the last few minutes of heating or cooking. Equal has developed some baked recipes to use the sweetener with no breakdown.

Equal Spoonful
2 calories per teaspoon 1 cup = 1 cup sugar 1 teaspoon = 1 teaspoon sugar Loses sweetness when heated to high temperatures for long periods of time. Can be used spoon for spoon in place of sugar in the same foods as Equal . Equal has developed some baked recipes to use the sweetener with no breakdown.

Artificial Sweeteners, Sugar Substitutes, & Sugar Alcohols

Splenda
0 calories 1 cup = 1 cup sugar 1 teaspoon = 1 teaspoon sugar Visit website for recipes: www.splenda.com

May not work well in recipes such as certain cakes that rely upon sugar for structure. Finished recipes may require refrigeration. See website for further details.

Sweet n Low
4 calories per packet 12 packets = 1 cup sugar 1 packet = 2 teaspoons sugar Visit website for recipes: www.sweetnlow.com

Can be used in cooking and baking without losing sweetness.

Brown Sweet n Low

20 calories per teaspoon 4 teaspoons = 1 cup brown sugar 1 teaspoon = 1/4 cup brown sugar

Can be used in cooking or baking without losing sweetness. Note that measurements differ from packet sweeteners.

Neotame
4 calories per packet 12 packets = 1 cup sugar 1 packet = 2 teaspoons sugar Visit website for recipes: http://nutrition.about.com/od/ calories/p/neotame.htm Can be used in cooking and baking without losing sweetness.

Truvia/PureVia
0 calories per packet 24 packets = 1 cup sugar 1 packet = 2 teaspoons sugar Visit website for recipes: http://truvia.com

Can be used in cooking or baking without losing sweetness.

Sources:
www.caloriecontrol.org/sweeteners-and-lite www.sweetone.com/faq/index.html www.aspartame.org/aspartame_factsheet.html www.diabetes.org/food-and-fitness/food/what-can-i-eat/sugar-alcohols.html www.stevia.net www.neotame.com

Developed by:
Georgia Wagner, MA, RD, CD CFS Extension Educator Purdue University Extension Service, Wayne County Office 401 E. Main St., Richmond, IN 47374 wagnerg@purdue.edu 765-973-9281