SUGAR SUBSTITUTE CHEAT SHEET The Five I Recommend Avoiding: Chemical Name Brands Sweet’N Low, Sweet saccharin Twin, Sugar Twin acesulfame potassium Sunett, Sweet One aspartame NutraSweet, Equal neotame Newtame sucralose Splenda Note: Advantame has recently been approved by the FDA as an artificial sweetener. It is made from isovanillin and aspartame and can be used in dairy, frozen desserts, beverages, and chewing gum. If you see it on a label, my opinion is to avoid it. SUGAR SUBSTITUTE CHEAT SHEET Sugar Alcohols to Use in Moderation (the following names are typically listed in the ingredients where present): • erythritol • maltitol • isomalt • lactitol • mannitol • sorbitol • xylitol • hydrogenated starch hydrolysates Note: A lot of sugar alcohols, which are not as sweet as real sugar, are used in combination with another sugar substitute, such as stevia. Stevia is a plant-based sugar substitute that has no calories. Highly purified extracts from the leaves of the plant are called “steviol glycosides,” which are 200 to 400 times sweeter than sugar. The brand name Truvia, for example, is a combination of erythritol, stevia, and “other natural flavors.” Sugar alcohols are “generally recognized as safe” (GRAS). This means that qualified experts agree the available scientific evidence shows they are safe for use in foods and drinks. They are found in many processed foods, including hard candies, baked goods, ice cream, puddings, and chocolate. They can also be found in chewing gum, toothpaste, and mouthwash. However, I advise my patients to consume them in moderation. Because sugar alcohols aren’t completely absorbed by your body, eating large amounts can lead to bloating and diarrhea. Real Traditional Sugars to Use in Moderation: • pure maple syrup • honey • coconut sugar • unrefined table sugar (brown and white) .