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Business News/ News / Business Of Life/  Bittersweet truths on artificial sweetners
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Bittersweet truths on artificial sweetners

Are artificial sugars really better than the real thing?

Sugar substitutes such as saccharin can cause rashes and an upset stomachPremium
Sugar substitutes such as saccharin can cause rashes and an upset stomach

OTHERS :

Too much sugar will make you fat. You already know that. But what about artificial sugars? Will they help you lose weight? Or will they slowly kill you? Are artificial sugars really better than the real thing?

Although people have nagging worries about artificial sweeteners, consumption of these is high. The problem is, there is no consensus in medical research. Some studies reassure, others raise the alarm. I have analysed a few of the commonly used, commercially available sugar substitutes as well as table sugar (see below), explained their benefits and problems, and talked about which ones work for me.

Agave nectar

Calories per teaspoon: 20

When compared with sugar, agave nectar is 1.4-1.6 times sweeter, which essentially means you end up consuming fewer calories without compromising on taste. This is a product derived from the agave cactus, found commonly in the US, Mexico and tropical South America. The taste and texture of this product is similar to honey. However, this sugar substitute does not contain as many antioxidants as honey, and is thinner in consistency even though the number of calories per teaspoon for agave are the same as for honey.

The problem with agave is that it has high fructose content. Fructose, unlike glucose, is broken down in the liver just like alcohol. This in turn produces ill-effects seen in people who are dependent on alcohol, such as a beer belly, thus promoting obesity.

I have stopped advising agave as a sugar substitute because of its high fructose content. If you must have it, use only the organic variety, not the processed ones with added chemicals.

Aspartame

Calories per teaspoon: 0

Among the most controversial sugar substitutes, aspartame also holds the position of being the one substitute that has the maximum number of studies devoted to it. Perhaps this is the reason why aspartame has been linked to weight gain, hair loss, diabetes, even cancer. This best-selling sugar sweetener (it was approved by the US food and drug administration, or FDA, in 1981) is a white, odourless powder about 200 times sweeter than table sugar. A major drawback is that it cannot be used for baking because it loses its sweetness at high temperatures. I don’t recommend it at all since less controversial options are available.

Saccharin

Calories per teaspoon: 0

The oldest sugar substitute still available, saccharin is more than 100 years old. A synthetic sweetener that is 300 times sweeter than sugar, it is well-researched. Saccharin, which tastes very different from sugar, does leave a bitter aftertaste. Because it passes through the system without increasing blood sugar, it’s marketed to diabetics successfully. One drawback is that it can cause allergic reactions ranging from skin rash to diarrhoea. The acceptable daily intake (ADI) of saccharin is 5mg/kg of body weight.

Though saccharin has been removed from the US department of health and human services’ list of cancer-causing chemicals since 2000, I don’t recommend it because it can cause rashes and upset the stomach.

Sucralose

Calories per teaspoon: 0

Sucralose received FDA approval in 1998, so it is relatively new. It is one of those sugar substitutes or sweeteners that is heat stable and can be used in baking.

Sucralose is 600 times as sweet as table sugar. Even though sucralose is made from sucrose, the difference is that it is made by replacing three hydrogen-oxygen groups in the sugar molecule with three chlorine atoms. Since our body can’t break down chlorine, it can’t absorb the calories. Hence most of the sucralose consumed passes through the body. One problem with the consumption of sucralose is that it kills the good bacteria in the gastrointestinal tract.

I think it’s safer than the others, but I don’t prescribe it to patients who are low on immunity. I do, however, think it’s fine for use in dessert options, like low-calorie kheer, sandesh or ice cream, as it is heat-stable and very sweet.

Sugar alcohols

Calories per teaspoon: 10-20

Though the word “alcohol" is part of their name, these sweeteners do not get you drunk. But they can cause bloating, gas and diarrhoea if consumed in large quantities because they have the ability to ferment in human intestines. The common names for sugar alcohols are sorbitol, xylitol, mannitol, lactitol and isomalt.

One more negative is that these do contain some carbohydrates and if consumed in excess, can lead to an increase in blood sugar. Sugar alcohols occur naturally in plant foods, such as berries and fruits, in small amounts.

I think these can be consumed in moderation.

Stevia

Calories per teaspoon: 0

This is the new kid on the block. It was slow to gain popularity because of its bittersweet taste. Obtained from Stevia rebaudiana, a plant indigenous to Paraguay and Brazil, this is up to 200 times sweeter than sugar but has zero calories and won’t lead to a jump in your blood sugar. It works well in coffee and tea or sprinkled over fruit, cereal or yogurt, and can be used as a substitute for sugar in baked goods.

As of now, I think this option looks safe. It doesn’t taste bad and has a glycaemic index of 0, which means it won’t spike your blood sugar, and is therefore a good option for diabetics and for those trying to lose weight.

But while buying, look for the FDA-approved purified extract of stevia, rebaudioside A, better known as rebiana, on ingredient lists.

Sucrose (also known as table sugar)

Calories per teaspoon: 16

Sucrose offers energy but no nutritional benefits. Derived from natural sources such as sugar cane and sugarbeets, and processed, it has 50% glucose content. It is recommended that on an average, an adult man of medium height and weight shouldn’t consume more than 120 calories of sugar per day; women shouldn’t have more than 100 (that’s around seven teaspoons for men, and six for women). The average can of soda contains nine-11 teaspoons of sugar, so if you are having one daily, you are doubling the acceptable quota

Vishakha Shivdasani is a Mumbai-based medical doctor with a fellowship in nutrition. She specializes in controlling diabetes, cholesterol and obesity.

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Published: 13 May 2013, 07:32 PM IST
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