Q: I like to use artificial sweeteners in my coffee and baking. Are these "fake sugars" harmful to my health?
A: You may sweeten up to the fact that to date, five artificial sweeteners have been approved by the Food and Drug Administration (FDA). The FDA evaluates a sweetener's composition and properties, how much of the substance is likely to be consumed, and various types of studies and determines the safety for consumers.
These sweeteners include aspartame, saccharin, acesulfame-K, neotame, and sucralose. Artificial sweeteners can help you to reduce calories and control weight, manage chronic conditions such as diabetes, and potentially prevent cavities. For each of the approved sweeteners, the typical amount used by U.S. consumers - in diet sodas, candies, baking and adding sweeteners to foods and beverages - is well within levels that can be consumed safely every day over a lifetime.
Here is some useful information to help you learn more about each of the sweeteners.
Aspartame (NutraSweet, Equal) is 200 times sweeter than sugar. You may recognize them as the blue sweetener packets found on restaurant tables and in coffee houses.
Acesulfame-K (Sunett, Sweet One) is 200 times sweeter than sugar. It can be found in baked goods, frozen desserts, candies, beverages, cough drops, and breath mints.
Saccharin (Sweet'N Low) is 200 to 700 times sweeter than sugar. Saccharin is used in tabletop sweeteners, baked goods, soft drinks, jams, and chewing gum.
Sucralose (Splenda) is 600 times sweeter than sugar. Although it is made from table sugar, Sucralose adds no calories because it isn't digested in the body. It can be used in baking.
Neotame, which is similar to aspartame, is a whopping 7,000 to 13,000 times sweeter than sugar, depending on how it is used in food. NutraSweet Co., neotame's maker, is working to establish a market for neotame, touting it not only as a sweetener, but as a "flavor-enhancing" one.
It has been approved for use in baked goods, soft drinks, chewing gum, frosting, frozen desserts, jams, jellies, gelatins, puddings, processed fruit and fruit juices, toppings, and syrups.
Q: What are some healthier options besides candy to choose when I'm craving sweets?
A: Fruit is a great source of healthful sweetness! Try it fresh or dried when a craving hits. Small boxes of raisins are great since they're already portioned out. Create some variety by mixing dried apricots, cranberries, and dates. Some dried fruit even comes in unique flavors such as dried cinnamon apples or chili spiced mangos.
One word of caution: even though it is fruit, dried fruit is high in sugar and should still be consumed in moderation.
Single-serve fruit cups -- when they're not sitting in sugary syrup -- are another healthy pick.
If you are looking for something other than fruit, light microwavable kettle corn is a tasty sweet and salty snack and sugar-free gum is always a great calorie-free option!
Janel Ovrut is a registered dietitian and graduate student in nutrition communication at the Friedman School of Nutrition Science and Policy. She has a BS in dietetics from Syracuse University.
