Artificial & Natural Sweeteners
Aspartame (aka Equal and Nutrasweet)- By far
the most controversial and studied artificial sweetener. There are many claims
that this artificial sweetener is the worst of the bunch, however, very little
scientific evidence to prove this. The FDA says it would take roughly 20 cans
of diet soda to exceed the safe dose (or Acceptable Daily Intake). Still, steer
clear of this one if you have a choice. Also, if you have PKU (phenylketonuria)
, do not ingest aspartame. It contains the amino acid phenylalanine.
Saccharin (aka Sweet’N Low)- some
people report a bitter or metalic aftertaste. Popularly known as the
"cancer artificial sweetener", because it caused cancer in lab rats.
You may remember a warning label in red/pink on these packets. Believe it or
not, lab rats have a somewhat different intestinal makeup, and after over 50 or
so more years of research, the Environmental Protection Agency made a
statement: “saccharin is no longer considered a potential hazard to human
health”. I still try to avoid it. Your call.
Sucralose (aka Splenda)- Splenda is great because it can be
used in place of sugar in baking for some products. Check their website
for recommendations. Splenda is also believed to pass through our
body very safely. Which is a good thing for us, but may be a bad thing for the
environment; large quantities of sucralose (and the chlorine that is a part of
it) have been repeatedly found downstream major cities in many water treatment
plants following it’s use in popular diet drinks. The worry here is the
ecosystem. So, if you are a tree-hugger, (like me) you might want to skip the
Splenda, or use in moderation.
Stevia (aka Truvia)- a
natural, sugar alternative. Derived soley from the plant bearing the same name,
this sugar substitute is considered the safest. Taste is slightly bitter, but
goes well in herbal teas and coffee. Unfortunately, in my
experience, it is not acceptable for baking.
A final note:
A recent 2011 review article regarding the safety of artificial
sweeteners states that there is an unclear association between hunger,
metabolism and artificial sweeteners. There is also no noticeable change in
insulin levels after consumption of artitificial sugars. Therefore, it
acceptable to say, at this time, that these non-nutritive sweeteners are safe
for consumption and can be used without regard to weight loss or gain.
The truth is, we just don’t know how safe long-term use of these
products is. There are many claims but few facts to prove those claims. There are some less
serious side effects reported from chronic users and medical professionals
regarding artificial sweeteners:
Ø These sweeteners may
increase cravings for real sugar
Ø
They may promote physical dependence on sweetened food and drinks
Ø
They may cause degradation of healthy bacteria in the gut
Ø
They speed the absorption of glucose into our blood
This last point deserves a bit more
explanation. These artificial sweeteners have the ability to increase glucose
absorption during and after mealtimes in the intestinal cells. That is to
say, if you eat a burger and fries, and decide on a diet drink, be aware that
the artificial sugars in that soda actually increase intestinal absorption of
the glucose-sugar in the bread and fries you are eating. This may lead to a
rapid and higher than normal rise (spike) in blood glucose levels. These
spikes, when repeated, are part of what lead to insulin resistance, type 2
diabetes, and metabolic syndrome. Consumer beware.
You need to decide whether the
benefits outweigh the costs: specifically, no carbohydrates or calories, versus the
above mentioned potential effects of using them. Always check the labels and ingredient
lists, and look for the scientific name (the ones mentioned above). As
the adage goes, “better to be safe than sorry”.
When you can, try to stick with good old H20 vs diet drinks.
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