If you’re one of millions who are trying to reduce calorie intake, using artificial sweeteners instead of sugar to sweeten foods and beverages may be just the answer.
But, what are artificial sweeteners? Mary Bielamowicz, registered dietitian and Regents Fellow, professor and extension nutrition specialist, shares the following summary of an article she co-wrote that is published in the April 2006 issue of Texas Cooperative Extension’s Health Hints.
Artificial sweeteners, sometimes referred to as sugar substitutes, fall into two categories:
The U.S. Food and Drug Administration has approved five low-calorie, generally non-nutritive sweeteners:
| Generally non-nutritive sweetener | Number of times sweeter than table sugar (sucrose) | Aftertaste | Maintains sweetness when heated | Uses |
|---|---|---|---|---|
| Acesulfame-K (SweetOne, Sunette) | 200x | No | Yes | Used in many foods and beverages. Does not contribute to tooth decay. Can be used in diabetes meal plans as it does not raise blood sugar. |
| Aspartame (NutraSweet, Equal) | 200x | No | No | Used in many foods and beverages. However, sweetness is lost when heated, so it is not suitable for cooking or baking. Can be used in diabetes meal plans as it does not raise blood sugar. |
| Neotame (common brand name not yet available) | 8,000x | No | Yes | Used in many manufactured foods and beverages. Not available for cooking. Does not contribute to tooth decay. Can be used in diabetes meal plans as it does not raise blood sugar. |
| Saccharin (Sweet ‘N Low, Sugar Twin) | 300x | Yes | Yes | Used as tabletop sweetener and in beverages and medicines. Use in food is limited because its sweet taste is accompanied by bitterness. Does not contribute to tooth decay. Can be used in diabetes meal plans as it does not raise blood sugar. |
| Sucralose (Splenda) | 600x | No | Yes | Used in many foods and beverages. Use as you would sugar when you cook or bake. Can be used in diabetes meal plans as it does not raise blood sugar. |
The brand-name products mentioned above are included only as examples; other brands may be available as well.
Extensive scientific research has demonstrated the safety of these sweeteners when used in moderation. Even so, claims of adverse reactions have been made against these products, particularly aspartame. At this time, scientific research has not substantiated those claims. However, a safety label is included on aspartame because people with phenylketonuria (PKU) cannot metabolize one of its ingredients.
When cooking, low-calorie, non-nutritive sweeteners should not be used as the only sweetener because sugar provides more than just a sweet taste. Sugar also gives baked goods more volume, makes them more moist and tender, and produces a golden brown color.
For most baked goods, you can use a combination of sugar and a low-calorie, non-nutritive sweetener. However, for most recipes, use no more than ½ cup of the artificial sweetener. It is best to use the tested recipes developed by the companies that manufacture the artificial sweeteners.
Sugar is still the best sweetener for pudding, salad dressings, sauces, pie fillings and frozen desserts.
Sugar alcohols are carbohydrates, but not sugars or alcohols. They are referred to as sugar alcohols because their chemical structures are similar to that of sugar and alcohol. The most common sugar alcohols used in the U.S. are sorbitol, manitol and xylitol.
Sugar alcohols are nutritive sweeteners that have been used for years in manufactured products such as gum and dietetic candies. They are not available for cooking.
Sugar alcohols deliver the taste and texture of sugar, but with about half the calories. They vary in sweetness from about half as sweet as sugar to equally as sweet, and they are sometimes combined with the low-calorie sweeteners listed above to create the desired level of sweetness. Sugar alcohols raise blood sugar, but not to the degree that sugar does, and they do not promote tooth decay.
The FDA classifies some sugar alcohols as “generally recognized as safe,” while others are approved food additives. One drawback to sugar alcohols is that they are incompletely digested and poorly absorbed, so consuming them may cause gastrointestinal effects such as gas production, softer stools and even diarrhea. Tolerance varies greatly from one individual to another.
This information is provided as a courtesy by Texas Cooperative Extension.
It is directed to the general population and does not directly address
the needs of diabetics. Those with diabetes or other medical issues should
consult their health care provider or local county extension agent for
more information. 
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.