Today there are a large variety of foods and beverages that use sugar substitutes. The sugar substitutes that are approved for use in foods in the U.S. are acesulfame-K, aspartame, neotame, saccharin, and sucralose. These substitutes can save a tremendous amount of calories and still allow for a sweet indulgence.
According to a recent survey, 180 million Americans use low-calorie, sugar-free foods and beverages. Although these foods are popular there are some concerns about the safety of sugar substitutes. There is a lot of misinformation about sugar substitutes and it’s especially prevalent on the internet.
Scientific studies have often raised questions about the safety of specific sugar substitutes. A 2006 report by the American Council on Science and Health summarizes the scientific facts about the safety of sugar substitutes. According to this report, concerns about the cancer-causing potential of cyclamate and saccharin have been resolved.
Another type of sweetener that is becoming more popular is sugar alcohol. Sugar alcohols such as xylitol, maltitol, and sorbitol are accepted for use in foods in the U.S. The only significant health issue is the potential for gastrointestinal discomfort with excessive use – although this certainly is not a fun side effect to have from eating these products.
So what about just using sugar instead or buying products that contain sugar? You can find added sugars in everything from soups to sauces. Sugar the consumption in this country continues to rise. In 1980, the average American consumed about 123 pounds of added sugars per year. By 1999, that amount rose to 158 pounds per person.
Sugar, consumed in moderate amounts, does have its place in a healthful diet. The problem is, sugar can add “empty” calories and displace other, more nutritious foods. The World Health Organization recommends people can reduce their risk of obesity by limiting intake of “added sugar” to less than 10 % of their total calories. To do this effectively, try to avoid purchasing products that have sugar listed in the first 3 ingredients.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.