By Melissa Boncher, Hy-Vee Dietitian
They?re everywhere. In low-calorie ice creams, yogurts, breakfast bars, diet sodas and more, Stevia, tagatose, erythritol ? and blends of all of the above ?- these are just a few examples of the sugar substitutes you might find on an ingredient list. But what are they, why are they everywhere, and are they safe? Glad you asked.
Sweeteners can be divided into two categories: nutritive and non-nutritive. Nutritive sweeteners are any caloric sweeteners or sugars that provide carbohydrates (think table sugar, honey, or agave).
Non-nutritive sweeteners are calorie-free or low-calorie alternatives, such as stevia, aspartame, and sucralose.
Then there?s sugar alcohols, which are technically considered nutritive sweeteners; they contain about half the amount of carbohydrates as table sugar.
Examples include erythritol, maltitol, and xylitol. (Hint: The ?ol? means alcohol, but not the intoxicating kind.)
So, why are they in so many foods and drinks? Well, the average American consumes about 22 teaspoons of added sugar every day.
Compare that to the American Heart Association?s recommendation of no more than six teaspoons of added sugar for women and nine for men. In other words, most people are getting way too much added sugar, which can quickly lead to a host of complications from obesity to heart disease.
Enter sugar substitutes. These low- and zero-calorie sweeteners may help with weight and diabetes control by adding sweetness without extra calories and by not causing damaging spikes in blood sugar. (But just remember to always read the nutrition label, as some products that claim to be low in sugar may still be high in fat and calories.)
Also, be mindful that some sugar substitutes and sugar alcohols can cause gastrointestinal discomfort or even have laxative effects.
As for safety, the FDA must approve sweeteners or declare them ?generally regarded as safe? before they can be used in food and drinks in the U.S. According to the National Cancer Institute, there?s not significant evidence to support a claim that sugar substitutes cause cancer.
However, it?s important to note that there?s still ongoing research regarding artificial sweeteners, including how artificial sweeteners may affect gut bacteria. Bottom line: Moderation is key.
Curious about some of the lesser known sweeteners appearing on labels? Here?s a quick snapshot.
Monk Fruit Extract: This non-nutritive sweetener is extracted from a small Asian fruit and is 150 to 300 times sweeter than table sugar.
Stevia Leaf Extract: Stevia is a non-nutritive sweetener extracted from the stevia plant, a native of South America. Stevia can be 200 to 300 times sweeter than sugar.
Tagatose: Tagatose is a low-carbohydrate sweetener that is less sweet than sugar. It occurs naturally in some fruits and is also derived from lactose in cow?s milk.
Sugar Alcohols: Maltitol, Erythitol, Mannitol, Sorbitol, and Xylitol are all sugar alcohols that can be found in candies, ice cream, chewing gums, and more. Gram for gram they are lower in calories than sugar and about half to 70 percent as sweet. Often, you?ll find sugar alcohols mixed with other sweeteners to achieve an ideal amount of sweetness.
Blends: Because sugar substitutes behave differently depending on how they?re used ? stirred into coffee vs. baked into a cake, for example -? manufacturers are developing blended formulas to achieve the best results for different uses. Some, like Whole Earth, use a blend of stevia leaf extract, monk fruit extract, erythritol, fructose, and chicory root fiber for sweetener packets; while others, such as Solums, use erythritol, tagatose, maltitol, stevia leaf extract, and monk fruit extract. The idea is to blend the really, really sweet extracts with the less sweet sugar alcohols in a way that reduces a metallic aftertaste and yields quality results.
Greek yogurt and Vanilla Almond Granola Parfait
Makes: 2 Servings
Prep time: 2 Minutes
2 (150 g) containers Vanilla Greek yogurt
8 Tablespoons Vanilla Almond Granola
1 cup fresh berries of your choice
1. Spoon half of the yogurt into serving glasses and top with half of the berries and half of the granola, repeat and serve.
Nutrition facts per serving (calculated with ¼ cup raspberries and ¼ cup blackberries): 240 calories, 11g fat, 2.5g saturated fat, 27g carbohydrate, *7g net carbs, 4g fiber, 10g sugar, 11 sugar alcohols 18g protein
* Dietary fiber and Solums sweetener have been subtracted from total carbohydrates since they minimally impact blood sugar.