Natural Sugar Substitutes Stevia Xylitol Erythritol
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i Natural Sugar Substitutes Stevia Stevia refers to several species of herbs, related to sunflowers, whose leaves provide an intensely sweet extract and has very little effect on blood glucose levels. It comes in powder or liquid form and can even be found in flavored offerings as counter to the unhealthily sweet additives many of us have grown to love. Xylitol Derived from birch-wood fibres, Xylitol is a sugar alcohol, the body does not require insulin to metabolize xylitol. While xylitol is just as sweet as table sugar (sucrose), it has about % fewer calories and % fewer carbohydrates and is available in powder or liquid form. Warning: recommended in small amounts, as some people experience a strongly laxative effect. Erythritol Erythritol is normally made from glucose that is created from corn or wheat starch. Sugar alcohol with the least impact on blood sugar yet -% of the sweetness of sugar. It comes in both granulated and powdered forms and is rapidly absorbed in the small intestine with studies showing no fermen- tation by the body. As a result, use of erythritol is less likely to cause gaseous and laxation side effects. Artificial Sweeteners Artificial Sweetener General Info Pros Cons Sucralose • Contains • Zero calories. • Bulking agents add (Splenda) maltodextrin (a • Can bake with it. ~12 calories per Tbsp of bulking agent). • FDA concluded that Splenda (though not • 600 times sucralose has no adverse listed on nutritional info). sweeter than sugar. toxic, carcinogenic, • Artificial taste when reproductive or used for baking. neurological risks. Saccharin • 300 times sweeter • Zero calories. • Listed as an (Sweet'N than regular sugar. • Can bake with it. "anticipated human Low) • Is a molecule from carcinogen." Male petroleum. smokers may be at risk • The FDA proposed a of cancer if consuming ban in 1977 when lab large amounts. • Few rats fed huge amounts studies conducted on contracted bladder effects on children, cancer. Ban never consumption should be enacted, warning label small or not at all. dropped in 2000. • Pregnant women advised to use saccharin sparingly. Aspartame • It's 180 to 200 • One gram contains 4 • Can't bake with it. (NutraSweet times sweeter than calories. • Some people may and Equal) sugar. • 70 percent of • In 1996, the FDA aspartame sensitive, all aspartame is used approved use in foods experiencing headaches, in sodas. • The FDA and beverages. dizziness, mood has set the • Approved for changes, or skin acceptable daily consumption by pregnant reactions. intake (ADI) at ~four women, using FDA's (12 oz.) cans of diet guidelines. soda per day(!). Acesulfame- • It's 200 times • 200 times sweeter • Has a bitter taste on K (Sunette or sweeter than sugar. than sugar. its own. Sweet One) • The body can't • Body can't break • Center for Science in break it down, so is it down, so is excreted the Public Interest, excreted unchanged. unchanged. believes studies on this • Zero calories. were poorly done and • Is approved by FDA. didn't test cancer- • Doesn’t increase causing risks. cancer risk, or affect blood-sugar. • You can bake with it. • Approved for consumption by pregnant women, using FDA's guidelines. Sorbitol, • Commercially made • FDA designated as • Slow but partial Mannitol from sugar alcohols "generally safe." absorption, so naturally occurring in consuming large fruits. quantities — over 49 grams of Sorbitol or over 19 grams of Manitol, may cause diarrhea. Excerpted from www.fitsugar.com.