Just a Spoonful of Sugar

Introduction

How many times have you seen these words listed on a processed food label?

“Sugar free”

“No artificial sugar”

“All natural sugar”

“No sugar added”

I’m sure every time you walk down the snack aisle, step inside the gas station, or as you’re waiting to check out at the grocery store! Like other confusing food labels, they’re everywhere. And let’s be honest, many of us don’t really know what these phrases mean. How could something like strawberry jello taste so sweet, yet be labeled sugar free? In order to understand this, let’s start with the basics of sucrose, otherwise known as white table sugar.

As children, we’re typically taught that sugar is something we can’t have. Think of that donut you always wanted as a kid, your giant stash of Halloween candy, or the double chocolate chunk ice cream in the freezer. Then as we age, many of us (hopefully) learn that sugar is fine as long as we consume it in moderation. If you pay attention to the nutrition label found on packaged food, you’re probably familiar with the sugar category. It’s recommended that women consume no more than 25 grams of sugar per day, while men consume no more than 37 grams.

Types of Sugar

Sugar is a type of carbohydrate, found in foods like bread, pasta, potatoes, and even fruit. When you consume carbohydrates, your body breaks them down into glucose. There are two types of sugar- naturally occurring and added. Types of natural sugar include lactose in milk and fructose in fruit. Added sugar on the other hand, is commonly found in things like yogurt, cereal, soda, baked goods, or other processed foods.

What about the concept of “zero sugar” in products like Coke Zero? The answer is artificial sweeteners. Artificial sweeteners are metabolized differently than regular sugar, meaning it takes a very small amount to taste the sweetness. Because the amount of artificial sweetener needed is so small, they are basically calorie-free. From the viewpoint of a food and beverage manufacturer, you can see why artificial sweeteners are so attractive. They provide sweetness without the calories!¹

Artificial Sweeteners

So what type of artificial sweeteners are out there and where do we find them? Here’s a list according to the FDA. The term “nutritive” refers to calories. Non-nutritive means the sweetener is extremely low in calories or calorie free, while nutritive contains calories.^1,2

Aspartame
- Nutritive
- Common brands: Nutrasweet, Equal, and Sugar Twin
- Commonly found in: chewing gum, pudding, instant coffee, dairy products, cold cereal

Sucralose
- Non-nutritive
- Common brand: Splenda
- Commonly found in: baked goods, frozen dairy desserts

Neotame
- Non-nutritive
- Common brand: Newtame

Advantame
- Non-nutritive
- Commonly found in: baked goods, bubble gum, drinks

Saccharin
- Non-nutritive
- Common brands: Sweet and Low, Sweet Twin, Sweet’N Low, and Necta Sweet
- Commonly found in: canned fruit, medicine, baked goods, soft drinks

Allulose
- Common brand: Dolcia Prima
- Commonly found in: carbonated beverages, candy, baked goods
- Found naturally in: jackfruit, figs, raisins, brown sugar, molasses

Luo han guo
- Non-nutritive
- Common brand: Monk Fruit in the Raw
- Commonly found in: nondairy ice cream, yogurt, iced coffee, protein bars

How many times sweeter are these artificial sweeteners than table sugar?²

Luo han guo: 100-250x
Aspartame: 200x
Stevia: 200-400x
Saccharin: 200-700x
Sucralose: 600x
Neotame: 7,000-13,000x
Advantame: 20,000x

Are Artificial Sweeteners Safe?

It’s hard to say whether artificial sweeteners are 100% safe or not. Although classified as safe for consumption by the FDA, health professionals still have doubts and are continuing to conduct research. Pereira conducted a study on the risk association of obesity and artificial sweetener intake, but concluded that more experimental studies still need to be done.³

According to a TIME Magazine article on sugar, one reason for concern is the brain and taste bud connection. When you consume something sweet, your body expects calories in return. When it’s met with nearly none, what happens? This is where research is still needed to see how artificial sweeteners may affect our appetite and eating behaviors over a long period of time.⁴

In addition, let’s recall where artificial sweeteners are found- soft drinks, baked goods, jam, pudding, canned foods, dairy products, cereals, granola bars, and more. An article⁵ published by Harvard Medical discussed the concern when individuals are misled to think artificial sweeteners are “healthy,” which is only true to an extent. For example, someone may switch from regular Coke to Coke Zero in order to decrease their calorie intake and lose weight. This is great in the beginning, but a long term goal would be to drink water instead of soft drinks. Dr. Robert Lustig⁶ states, “if you’re using artificial sweeteners as a way to kick a heavy sugar habit, then great. But if you’re using them as an excuse to keep eating sweet foods and substituting one reward pathway for another, then ultimately they are not going to be helpful.” Just because an item uses artificial sweetener, doesn’t mean it is more nutritious. In the end, a balanced diet full of whole foods, little processed foods, and minimal added sugar is key.

Conclusion

In conclusion, artificial sweeteners are a good option for individuals trying to manage weight or diabetes. But keep in mind, artificial sweeteners should be consumed within daily intake limits which can be determined by your doctor or dietitian. Eventually the goal should be a diet which contains very little to no added sugar, fruits, vegetables, low fat dairy, and adequate amounts of fiber from healthy grains. Although research is still being conducted, artificial sweeteners like aspartame, saccharine, sucralose, neotame, acesulfame-K, and stevia are generally recognized as safe by the FDA.

Looking for some whole food, healthy snacks? Below is a list of low sugar options to try:

Cucumber, celery, or carrots dipped in avocado, hummus, or Greek yogurt

String cheese and nuts
Baked zucchini or sweet potato chips (try making your own in the oven, air fryer, or dehydrator with a little olive oil)
Edamame (buy these frozen and easily heat them up in the microwave)
Roasted chickpeas with your favorite spices
A few dates dipped in peanut butter
Hard boiled eggs
Unsweetened Greek yogurt or cottage cheese topped with fruit and nuts

References:

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