Stevia sweeteners are based upon extracts from the leaves of the stevia rebaudiana plant, and was approved for sale in the EU in 2012.

Until 2012, stevia had not been approved for sale in the EU and its availability had been eagerly anticipated by people with diabetes looking to have a naturally derived low calorie sweetener.

Stevia’s sweetening effect

Steviol glycosides, the compounds which give stevia its sweet taste, have a level of sweetness graded at 250-300 times sweeter than sugar (sucrose).

Steviol glycosides, whilst sweet, can have a bitter aftertaste when stevia is consumed in its purest form.


^[86]

Stevia and effect on blood sugar levels

Using pure stevia preparations in relatively small amounts should have

no significant effect on blood glucose levels

A research study from Brazil, published in 1986, showed that taking stevia preparations at 6 hour intervals over 3 days helped to significantly

improve glucose tolerance

The study will be welcome news for people with diabetes, particularly those with

insulin resistance

, although it should be noted that the study was small, with 16 participants in the study.

Stevia based sweeteners that are blended with other sweetening ingredients may have blood glucose raising properties, depending on what they are blended with and in what proportion.

Refer to the packaging or contact the manufacturer if you have questions about how the product may affect your blood glucose levels.

Stevia extracts are free from calories so can be

beneficial for weight loss

if used as an alternative to sugar.

Why are some stevia products blended with other sweeteners?

As stevia extracts can have a bitter aftertaste, a number of commercially available stevia based sweeteners blend in other sweeteners to improve the taste.

Stevia sweeteners may include any of the following additional sweetening ingredients:

• Dextrose
• Maltodextrin
• Sugar (sucrose)
• 
  Sugar alcohols
  
• Natural flavourings

If you are looking to avoid particular sweeteners, check the ingredients list before purchasing or consuming.

Some brands of stevia may also vary the ingredients between different forms of the product, eg products listed for baking may contain sugar when products for sprinkling on food or drink may use non-sugar sweeteners.

Uses of stevia

Stevia is a useful sweetener for hot and cold drinks and can be sprinkled over foods for instant sweetness.

Stevia can be used in cooking, particularly where the primary role of stevia is to add sweetness. Stevia does not caramelise and may not function so well as a direct substitute for sugar in recipes in which sugar is an integral part of the structure or texture.

The suitability of stevia in baking may vary depending on the ingredients of the stevia product itself. Some stevia products have been

formulated specifically for baking

, however, it is advisable to check whether these will be suitable for your sugar levels as they may contain sugar.

Health benefits of stevia

Stevia is recognised as having properties which may result in the following health benefits:


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• Blood glucose lowering
• 
  Blood pressure lowering
  
• Anti-inflammatory
• Anti-tumour
• Anti-diarrheal

Triple Zero Stevia Sugar

Xylitol is a white odourless crystalline powder that has been used as a sweetening agent in food for over 40 years.

The substance occurs naturally in many
fruits
and vegetables and is even produced by the human body during normal metabolism.

It has a pleasant, sweet taste (the same sweetness and bulk as sucrose) but contains one-third fewer calories – around 2.4 kcal/g.

It dissolves quickly and, unlike other sugar alcohols, leaves/produces a cooling sensation in the mouth.

Xylitol is currently approved for use as an alternative to

sugar

in a range of foods and pharmaceutical/oral health products in more than 35 countries due largely to its role in combating

tooth decay

, including:

• 
  Chewing gums
  
• Mints
• Throat lozenges
• Cough medicines and
• Toothpastes.

Benefits of Xylitol

There are several proven benefits of Xylitol:

Helps prevent development of dental caries

Use of xylitol is known to help prevent the development of

dental caries

(tooth decay).

Clinical tests have shown that consumption of xylitol-sweetened

foods

between meals significantly cuts formation of new caries, even in those who already practice good oral hygiene. It also inhibits the growth of S. mutans – the primary bacterium associated with dental caries.

Cuts plaque formation

Studies carried out in the United States to analyse the effect of xylitol and sorbitol blends in chewing gum and mints on dental plaque (the main cause of tooth decay and

gum disease

) showed a considerable decline in plaque growth.

Stimulates salivary flow

Saliva is important as it helps with cleaning and protecting teeth from decay.

Products sweetened with xylitol such as mints and chewing gum produce a pleasant cooling effect which, combined with their sweetness, creates an increase in salivary flow that helps repair damaged tooth enamel.

Helpful for diabetics

Xylitol may be useful as an alternative to sugar for people with diabetes as it does not raise

blood glucose

or
insulin
levels, and has a reduced caloric value (2.4 kcal/g compared to 4.0 for sucrose), which is consistent with the objective of weight control.

Before opting for foods sweetened with

sugar alcohols

such as xylitol, diabetics should discuss the usefulness of these polyols with their GP/diabetes specialist as some of these products may contain other ingredients which may not be suitable for a

diabetes-based diet

Safety

The Scientific Committee for Food of the European Union (EU) states that xylitol is safe and ‘acceptable’ for use in foods for special dietary uses, while the Joint Expert Committee on Food Additives (JECFA) – a prestigious scientific advisory body to the World Health Organization and the Food and Agricultural Organization of the United Nations – has allocated an Acceptable Daily Intake (ADI) of’ not specified’ for xylitol, the safest category in which JECFA can place a food additive.

Canderel is an artificial sweetener that is used by thousands of people across the UK who want a delicious alternative to sugar.

It is produced using a blend of ingredients, but its main sweetening ingredient is aspartame.

Canderel is currently the UK’s

most popular

sweetener, followed by Sweetex.

Like all

artificial (or non-nutritive) sweetener

s, it has a similar taste to table sugar (sucrose) but contains less calories and carbohydrates, making it ideal for people who want to reduce their daily calorie intake without compromising on taste, such as those with diabetes.

Produced and marketed by the Merisant Group, a global market leader in table top sweeteners, Canderel is available in both granular and tablet form at all major retailers, pharmacies and convenience outlets in the UK.

History

Canderel was first marketed in France in 1979. It was released in the UK four years later in tablet dispensers and later in granulated jars, and has since gone on to become the country’s most popular low-calorie sweetener – the Canderel brand currently holds a 28% share of the UK’s artificial sweetener market.

Types

There are currently 3 different products available under the Canderel brand. In addition to the company’s standard product line, consumers can also buy:

• 
  Canderel Yellow
  
  – a low calorie sweetener made using sucralose that is ideal for cooking and baking
• 
  Canderel Gree
  
  n – a low calorie sweetener specially formulated with the sweetest extract of the stevia rebaudiana (Stevia) plant, Reb A

Both of these are available to buy in either granule or tablet form.

Taste

Canderel has an extremely sweet flavour, with no aftertaste, which makes it an ideal spoon-for-spoon replacement for sucrose when making your favourite sweet or savoury recipes. It is also ideal for sprinkling on cereals and fruit or adding to dressings and dips.

Calorie value

The main benefit of Canderel is its low-caloric value. Each teaspoon of the sweetener contains just 2 calories and 0.47g of carbohydrates, while each tablet has zero calories and just 0.06g of

carbohydrates

By comparison, a teaspoon of granulated sugar contains around 16 calories.

What is aspartame?

Aspartame is the name of an artificial, non-carbohydrate sweetener which is used as a sugar substitute in a range of foods and beverages worldwide. It is roughly

200 times sweeter than sucrose

(table sugar) and also provides a longer-lasting taste.

Aspartame is the main sweetening ingredient of Canderel tablets and granules, and can also be found in thousands of other foods, drinks and supplements sold worldwide.

Is aspartame safe?

Aspartame has been the subject of several industry-related conspiracies, email hoaxes/health scares and investigations since its initial approval for use as a food additive by health regulators in the US and some European countries in the early 1980s.

Use of the sweetener has been linked to a number of health conditions in many books and websites. However, safety reviews on aspartame in the past has reported no “consistent evidence” to support these health risk allegations.

TAspartame has been approved for use as a food additive in over 100 countries, including the UK and USA. Doubts continue to remain though, partly as a number of the health concerns were raised by researchers responsible for testing and approving the sweetener.

• Read more on the
  
  pros and cons of aspartame
  

Is Canderel suitable for people with diabetes?

Most people with diabetes can use Canderel as part of a healthy, balanced diet, providing consumption levels are not excessive. It has a low-calorie/carbohydrate content, and research studies have shown that it does not affect blood glucose or insulin levels.

The only people who should not use Canderel are those with phenylketonuria (PKU), a rare, genetic metabolic disorder diagnosed at birth, which leaves affected unable to tolerate standard levels of an essential amino acid called phenylalanine.

Because aspartame – the main ingredient of Canderal – contains this amino acid, products containing the sweetener must be avoided by people with PKU.

Splenda is the brand name of a sucralose-based artificial sweetener that tastes similar to sugar but reduces the calorie and

carbohydrate

intake from

sugar

(sucrose).

It was discovered in 1976 by British company Tate & Lyle and researchers at Queen Elizabeth College, University of London. It is produced through a process that starts with sugar and converts it into a low-calorie sweetener.

Available in granular and tablet form, the Splenda brand is hugely popular in both the UK and the United States, where it was approved for use as a nonnutritive sweetener in 1998 and introduced a year later.

In fact, Splenda is now the country’s favourite low-calorie artificial sweetener, with sales in 2006 totalling a staggering $212 million.

Benefits of Splenda

The main benefits of Splenda include:

Low-caloric value

While sucralose has no calories, Splenda products have a lower caloric content than sucrose (table sugar).

A single serving (1-gram packet) of Splenda provides 3.36 calories – less than a third (31%) of the calories of a single-serving (2.8-gram packet) of granulated sugar (10.8 calories).

In addition, Splenda contains a relatively small amount of the

artificial sweetener

sucralose, little of which is metabolized – nearly all of Splenda’s caloric content comes from the ‘bulking agents’ dextrose (glucose) or maltodextrin that are included to provide needed volume and texture.

Sugar-like taste

Spenda has a clea, sugar-like taste without the bitter aftertaste of some other artificial/nonnutritive sweeteners, such as saccharin and acesulfame-K.

Heat stable

Unlike other artificial sweeteners, sucralose holds up to a very high heat of 450°F (232°C) and loses none of its sweetness.

This allows it to be used as a replacement for table sugar in

cooking

and

baking

, and there are Splenda products packaged specifically for this purpose.

The only cooking-related drawback is that it doesn’t produce browning or caramelise like table sugar.

Beneficial for diabetic people

Clinical studies have shown that Spenda does not affect

blood glucose

levels or
insulin
This combined with its low-calorie and carbohydrate properties makes Splenda an ideal sugar substitute for people with diabetes.

It is worth bearing in mind that some Splenda products may contain sugars or other

carbohydrates

that should be evaluated individually.

Safety

Whilst Sucralose has had more than 20 years of research and over 100 scientific studies carried out to date, critics of the sweetener have pointed to relatively little research that has been carried out on humans.

Data from these studies has been reviewed by various regulatory,

health

and

food

safety authorities, including the World Health Organization and the U.S. Food and Drug Administratio, who concluded that sucralose is safe for consumption by all consumers, including children, pregnant women and people with diabetes – subject to an maximum daily intake of 9mg per kg of body weight (or roughly 0.6g for a 70kg person).

In addition, sucralose-containing products have never been required to carry any safety information or warning labels on their packaging.

Dextrose
and maltodextri, the other ingredients in Splenda, are listed as ‘generally recognised as safe’ because of their long history of safe consumption.

It is worth highlighting that a study on rats conducted by researchers from Duke University showed that sucralose consumption levels of between 1.1 mg/kg and 11 mg/kg, throughout a 12-week administration of Splenda, caused numerous adverse health effects, caused the rats taking sucralose to gain significantly more weight than the control group.

The researchers also noted that the rats which consumed Splenda experienced a reduction in beneficial gut bacteria. These effects have not been tested in humans, so whether the effect of this study is of more or less relevance to human health is as yet unknown.

Sucralose has been recognised as safe by the major health organisations but a number of

health experts

and researchers believe more research is required into the long term health effects.


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Sweetex is the name of the second most popular calorie-free artificial sweetener in the UK.

Used by many people as a healthier alternative to sugar (sucrose), Sweetex tablets are ideal for people wishing to cut their sugar intake, as part of a healthier lifestyle, without missing out on the sweet taste.

High sugar consumption can contribute to a wide range of health problems including obesity, type 2 diabetes and cardiovascular disease.

Sweetex is produced by Reckitt Benckiser U.K. Ltd.

Nutrition

Sweetex is available in tablet form only. Each tablet provides the same sweetness as a 5ml teaspoon of sugar but with none of the calories or carbs.

Ingredients

The main ingredient of Sweetex is sodium sacchari, the solid form of the non-nutritive sweetener saccharin.

Saccharin is several hundred times sweeter than table sugar but unlike the latter, it has no calories. It typically used to sweeten hot and cold drinks, rather than baked goods or other foods.

Is Sweetex suitable for people with diabetes?

Sweetex can be used by people with diabetes, providing it fits into the individual’s diet and consumption levels are not excessive.

Each tablet of the table top sweetener has zero calories and carbohydrate, making it beneficial for people looking to lose weight or achieve long-term weight control, as part of a calorie controlled diet.

Aspartame is an artificial sweetener (nonnutritive sweetener) that is roughly 200 times sweeter than sucrose (table sugar).

It is used as a replacement for sucrose in more than 6,000 consumer foods and drinks sold worldwide under the trade names Candarel, Equal and NutraSweet.

Despite receiving approval across the world, aspartame remains one of the most controversial food additives in use.

These products include:

• 
  Cereals
  
• Frozen desserts
• Gelatines
• Sugar-free chewing gum
• Diet soda and other soft drinks
• Milk drinks
• 
  Teas
  
• Instant
  
  coffees
  
• Yoghurt and
• Tabletop sweeteners.

It is also often included in pharmaceutical drugs and supplements.

However, it is less suitable for

cooking and baking

than other sweeteners, as it is unstable in heat and loses much of its sweetness.

Aspartame was discovered in 1965 by a chemist called James M. Schlatter. It was first used as a food additive in the US and some European countries in the early 1980s, but didn’t receive EU-wide approval until 1994.

Its popularity has decreased in recent years due to a number of factors, including increasing demand for

sucralose

, which unlike aspartame retains its sweetness after being heated and has at least twice the shelf life.

Other factors include changing consumer preferences, differences in marketing and industry-related conspiracies about its safety.

Benefits of Aspartame

The benefits of

Aspartame

are related to its taste, its low calorie content and the fact that it doesn’t raise blood glucose levels.

Only tiny quantities are needed

Unlike other

artificial sweeteners

such as

saccharin

, aspartame does provide calories when metabolized (4 kilocalories of energy per gram – the same as sucrose).

However, only a tiny amount of aspartame is needed to produce a sweet taste, which means that its caloric contribution is negligible.

Long-lasting taste

The sweetness of aspartame lasts longer than that of sucrose. For this reason, it is often blended with other artificial sweeteners such as acesulfame potassium to produce an overall taste that is more similar to sugar.

Carbohydrate free

Aspartame contains zero carbohydrates and therefore does not impact upon blood glucose levels.

Disadvantages of Aspartame

There
are several disadvantages of aspartamen, with the safety of aspartame the source of much media coverage and speculation.

Phenylketonuria

Aspartame gets metabolised by the body, meaning it doesn’t get excreted in the same form upon ingestion. For this reason it must be avoided by people with the metabolism disorder phenylketonuria (PKU), which is a rare inherited disease that prevents phenylalanine – an essential amino acid – from being properly metabolised.

In the UK, the Food Standards Agency requires all

foods

that contain aspartame to list the chemical among the product’s ingredients and carry the following warning; “Contains a source of phenylalanine”. Manufacturers of aspartame-sweetened products must also include ‘”with sweetener(s)” on the label close to the main product name or “with sugar and sweetener(s)” on foods that contain both sugar and sweetener.

In the United States, foods containing aspartame must have “Phenylketonurics: Contains Phenylalanine” written on their labels.

Alleged dangers

Medical experts, including Dr John Olney, a leading researcher into neuropsychopharmacology has raised serious concerns about neurotoxic effects of aspartame.

Aspartame has also been linked with the development or aggravation of a number of health conditions including:

• diabetes mellitus
• convulsions
• headaches
• depression
• psychiatric states
• hyperthyroidism
• hypertension
• arthritis

Aspartame has also been linked with the development of grand mal seizures and brain cancers in mammals such as rats and monkeys.

[98]

Official reviews carried out by the US’ Food and Drug Administration and the European Food Safety Authority report that there is no consistent evidence of harm in humans.

Despite being declared safe, a number of leading academics have still expressed doubts over the safety of the sweetener.

Safety status timeline

Despite all the controversy surrounding aspartamen, it has been approved for use in over 100 countries. In 2002, the European Scientific Committee on Food conducted a review of more than 500 subsequent safety studies.

It concluded that the acceptable daily intake (ADI) of 40 mg/kg of body weight of aspartame was entirely safe – except for people with the genetic condition phenylketonuria (PKU).

In 2006, the European Food Safety Authority reported that the previously established ADI was appropriate, after reviewing yet another set of studies, while a medical review by the U.S Food and Drug Administration in 2007 concluded that “the weight of existing scientific evidence indicates that aspartame is safe at current levels of consumption as a non-nutritive sweetener”.

Since then, aspartame, along with other artificial sweeteners have been the subject of much research:

• Popular sweetener sucralose contains genotoxic chemical which breaks up DNA
• Sweeteners linked to type 2 diabetes and cardiovascular disease
• Low-calorie sweeteners not linked to increased risk of cancer related death
• Popular artificial sweeteners found to raise blood Sugar

Lactitol is a member of the family of bulk sweeteners known as polyols (

sugar alcohols

).

It was first discovered in 1920, but it wasn’t until the 1980’s when it was first used in foods as a reduced-calorie sweetener.

Despite only being 40% as sweet as
sucrose
, the sugar alcohol is very similar in taste.

Due to its stability, solubility, low calorie value and similar taste to sucrose, lactitol can be used in a range of low-calorie, low-fat and/or sugar-free foods such as:

• 
  Chocolate
  
• Ice cream
• Baked goods
• Hard and soft candies
• Chewing gums

  and

• 
  Sugar substitutes
  

Its mild sweetness also makes it suitable for blending with other low-calorie sweeteners that are several hundred times sweeter than sucrose, but do not provide the necessary volume.

The substance is produced by reducing the glucose part of the disaccharide lactose. It is not hydrolysed or absorbed in the small intestine.

Instead, lactitol is metabolised by bacteria in the large intestine, where it is converted into biomass, organic acids, carbon dioxide and a small amount of hydrogen.

Further metabolisation of the organic acids results in a caloric contribution of just 2 calories per gram.

Benefits of Lactitol

The benefits of lactitol include:

Mild sweet flavour with no aftertaste

Lactitol has a clean sweet, sugar-like taste, which allows it to be mixed with other low-calorie sweeteners.

The relative sweetness of lactitol rises as its concentration in a food is increased and it leaves no aftertaste.

Low in calories

Lactitol is metabolised in the large intestine and yields roughly 2 calories per gram compared to a typical carbohydrate (or sugar) which contributes the usual 4 kcal/g.

In Europen, the EU Nutrition Labelling Directive states that all sugar alcohols, including lactitol, have a caloric value of 2.4 kcal/g.

Does not contribute to tooth decay

Lactitol is not metabolised by oral bacteria which break down sugars and starches to release acids that may lead to cavities or the erosion of

tooth enamel

This oral health benefit of maltitol and other

sugar alcohols

is recognised by various health groups/associations across the globe.

Useful in production of high quality, low-calorie foods

Due to its qualities as a bulk sweetener, lactitol is a versatile ingredient for high quality, low-calorie and sugar-free foods.

As well as having similar solubility to glucose, it is not hygroscopic (i.e. does not absorb moisture into products), is stable in acid and alkaline conditions and remains stable under the high temperatures of food processing. It also prolongs the shelf life of cookies and chewing gum.

Lactitol’s mild sweetness also makes it ideal for use alongside other low-calorie sweeteners such as acesulfame K, aspartamen, saccharin and sucralose, as well as other polyols such as sorbitol and xylitol.

Helpful to diabetics

Foods that contain lactitol as an alternative to sugar may be useful for people with diabetes as the polyol has a low glycemic index, does not raise

blood glucose

or

insulin levels

, and only contributes half the calories of table sugar (2.4 kcal/g compared to 4.0 for sucrose).

Before shopping for foods sweetened with lactitol and other

sugar alcohols

, diabetics should consult their GP/diabetes specialist as some of these products may contain other ingredients that contribute calories and other nutrients, which may not be suitable for their

diet plan

Safety

The safety of lactitol as a food additive has been confirmed by numerous animal and human studies.

In the early 1980s, analysis of scientific data on lactitol led to both the Joint Expert Committee on Food Additives (JECFA) – a prestigious scientific advisory body to the World Health Organisation – and the Scientific Committee on Food of the European Union giving lactitol an Acceptable Daily Intake (ADI) of “not specified”.

ADI is the amount of a food additive that can be consumed daily over a lifetime without risk and an ADI of “not specified” is the safest category in which a food additive can be placed.

Following its analysis, the Scientific Committee on Food of the European Union stated that consumption of 20 grams per day of polyols, including lactitol, is unlikely to cause undesirable laxative symptoms.

Maltitol is part of a family of bulk sweeteners called sugar alcohols (polyols). It is about 90% as sweet as sugar (sucrose) and is very similar in taste, but boasts significantly less calories (only 2.1 calories per gram).

For these reasons, maltitol is commonly used in the production of a variety of low-calorie, low-fat and sugar-free

foods

Produced by the hydrogenation of maltose, which is obtained from starch, maltitol produces a noticeable cooling sensation in the mouth and, like other
Fergus
, does not brown or caramelize when heated.

Benefits of Maltitol

Maltitol’s advantages include it being non-cariogenic and having fewer calories than

sugar

Does not contribute to tooth decay

Like other polyols, maltitol is non-cariogenic – i.e. is not metabolised by oral bacteria which break down sugars and starches to release acids that may lead to cavities or the erosion of

tooth enamel

This oral health benefit of maltitol and other sugar alcohols is recognised by various health groups/associations across the globe.

Fewer calories than sugar

Because maltitol is slowly absorbed by the body, part of the ingested substance reaches the large intestine where

metabolism

yields fewer calories. As a result, maltitol has just 2.1 calories per gram (kcal/g), nearly half of the caloric value of sucrose (4.0 kcal/g), and is therefore useful in the production of sugar-free products, especially sucrose-free chocolate, confectionery and ice cream.

Maltitol and other polyols are recognised as reduced-calorie sweeteners/alternatives to sugar by the European Union (EU) and the U.S. Food and Drug Administration (FDA).

Beneficial for people with diabetes

Maltitol significantly reduces the rise in

blood glucose

and
insulin levels
associated with the ingestion of glucose as it is slowly absorbed.

This combined with its low calorie value makes maltitol-sweetened, sugar-free food a good option for people with diabetes (control of

blood glucose

,

weight

and lipids are the main targets of

diabetes management

).

Before opting for foods sweetened with

sugar alcohols

such as maltitol, diabetics should discuss the usefulness of these polyols with their GP/diabetes specialist as some of these products may contain other ingredients which may not be suitable for a

diabetes-based diet

Safety

In 1985, a comprehensive assessment of sweeteners was produced by the Scientific Committee for Food of the European Union (EU), which concluded that maltitol is safe for use as a food additive.

While there is no daily intake limit placed on its use, very high consumption of the substance (over 100 grams per day) may cause a laxative effect, as with other
Fergus

Mannitol is another member of the sugar alcohol (polyols) family.

It has a pleasant sweet taste (roughly 60% as sweet as sucrose), provides few calories and is commonly used in the production of food and pharmaceutical products due to its unique functional properties.

Large quantities of mannitol can be found in exudates from trees, and in marine algae and fresh mushrooms. It is an isomer of sorbitol and is today typically produced by the hydrogenation of specialty glucose syrups.

Benefits of Mannitol

Mannitol is a member of the sugar alcohol family and has the following advantages:

Functional Advantages

Unlike sorbitol, mannitol does not absorb moisture into products (non-hygroscopic), and is therefore often used as a dusting powder for chewing gum to prevent the gum from sticking to manufacturing equipment and wrappers.

It is also included in chocolate-flavoured coating agents for ice cream and sweets due to its high melting point and does not discolor at high temperatures, which makes it ideal for use in pharmaceuticals and nutritional tablets.

Protects against tooth decay

Polyols such as mannitol are known to help prevent the development of dental caries (tooth decay).

Like other sugar alcohols, mannitol is resistant to metabolism by oral bacteria which break down sugars and starches to release acids that can lead to cavities or the erosion of tooth enamel (i.e. it is non-cariogenic).

This oral health benefit of mannitol and other sugar alcohols is recognised by various health groups/associations across the globe.

Low calories

Like all polyols, mannitol is only partially absorbed from the small intestinal, meaning part of the ingested substance reaches the large intestine where metabolism yields fewer calories.

Each gram serving of mannitol has only 1.6 calories, which is less than half the calorie value of sucrose (4.0 kcal/g).

This makes it very useful in the production of sugar-free products.

Useful for people with diabetes

Because mannitol is only partially absorbed by the body, it significantly reduces the rise in blood glucose and insulin levels that occur following the ingestion of glucose.

This combined with its low calorie value (1.6 kcal/g), which is very beneficial for weight control, makes mannitol a useful alternative sweetener for people with diabetes. In fact, products sweetened with mannitol in place of sugar help provide diabetics with a wider range of low-calorie and sugar-free options.

Before tuning to sugar alcohol-sweetened products, diabetics should discuss the usefulness of polyols such as mannitol with their GP/diabetes specialist as some foods/drinks sweetened with these sugar alcohols may contain other ingredients which may not be suitable for their diet.

Safety

The World Health Organisation’s Joint Expert Committee on Food Additives (JECFA) has reviewed safety data on the use of mannitol in food and concluded that the polyol is safe.

As with all polyols, excess consumption (more than 50 grams a day) may cause a laxative effect similar to the effects of complex carbohydrate foods such as beans or prunes – e.g. softer stools and/or more intestinal gas than usual.

Saccharin is an artificial, or nonnutritive, sweetener that is used in the production of various foods and pharmaceutical products including:

• Baked goods
• Jams

• Chewing gum

• Drinks
• Tinned fruit
• Medicines and
• Toothpaste

It is 200 to 700 times sweeter than
sucrose
(table sugar), does not raise blood sugar levels and like all nonnutritive sweeteners has no calories.

However, it does have a bitter or metallic aftertaste, especially at high concentrations.

Saccharin is unstable when heated but does not react chemically with other food ingredients, which makes it good for storage.

The substance was first discovered in 1878 by researcher Constantin Fahlberg, who was working on coal tar derivatives in a laboratory at the John Hopkins University in Baltimore.

Use of the substance became widespread during the sugar shortages of World War I.

Its popularity further increased during the 1960s and 1970s among dieters as a result of its ‘calorie-free’ status.

Benefits of saccharin

Saccharin has numerous advantages, including:

Can be blended with other sweeteners

Saccharin is often blended with other

artificial sweeteners

to compensate for each sweetener’s weaknesses.

For example, it is commonly mixed with cyclamate in countries where both these sweeteners are legal, with each sweetener used to mask the other’s off-taste.

Blends of saccharin and

aspartame

are also often used in diet carbonated soft drinks to ensure that some sweetness remains in the event that syrup is stored beyond aspartame’s relatively short shelf-life.

Helpful to people with diabetes

Consumption of saccharin-sweetened products can benefit diabetics as the substance goes directly through the human digestive system without being digested. While saccharin has no

food

energy, it can trigger the release of insulin in humans due to its sweet taste.

Does saccharin raise blood sugar levels?

Although marketed as a ‘calorie-free’ sweetener, several recent studies have found that saccharin actually raises blood glucose levels. It is thought that these effects are due to changes in gut bacteria triggered by the sweeteners.

However, most of these studies have been conducted on mice, and those that have been conducted on humans have involved very small sample sizes.

Because of this, it’s difficult to draw solid conclusions from the research. However, most studies indicate that the sweetener

stevia

does not influence

blood glucose levels

, which makes it a viable option if you are concerned about the possible effects of saccharin.

Safety

Use of saccharin in human food has been plagued by safety concerns. During the early 1970s, studies on laboratory rats linked saccharin with the development of bladder cancer in rodents.

As a result, the U.S. Food and Drug Administration (FDA) pushed for a ban on saccharin use in the United States based on the Delaney Clause of the Federal Food, Drug, and Cosmetic Act enacted in 1958, which prohibits the addition to human food of any substances that induce cancer in humans or animals.

But following strong opposition to the ban from the general public (saccharin was the only artificial sweetener available at that time), the United States Congress intervened and allowed saccharin to remain in the food supply as long as all food containing the artificial sweetener was labelled with a health warning.

Since then, numerous human-based studies have concluded that the elevated bladder cancer risk found in rats does not translate to humans.

In 2000, the warning labels on saccharin-sweetened products were removed and in the following year, the FDA reversed its position on sacchari, declaring it safe for consumption.

Saccharin is now one of five FDA-approved artificial sweeteners, and is also an approved food additive in Europe and most countries around the world.

Possible side effects

While the association between saccharin consumption and bladder cancer risk has been disproved, many health groups still believe that its use should be limited in:

• Infants
• 
  Children
  
• 
  Pregnant women
  

This is due to the possibility of allergic reactions.

Saccharin belongs to a class of compounds known as sulfonamides, which can cause allergic reactions in some individuals.

Reactions can include:

• Headaches
• Breathing difficulties
• Diarrhoea
  and
• 
  Skin problems
  

Sorbitol is a polyol (

sugar alcohol

) that is used as a sweetening agent in various food products, including:

• Sugar-free sweets
• Frozen
  
  desserts
  
• Baked goods and
• 
  Chewing gum
  

It has 60% of the sweetness of sucrose, with one-third fewer calories, and leaves a sweet, cool and pleasant taste.

As well as providing bulk and sweetness, it is an excellent humectant and texturising agent, it does not contribute towards dental caries and may be helpful to people with diabetes.

Sorbitol occurs naturally in various

fruits

and berries. First discovered in 1872, it is today commercially produced by the hydrogenation of glucose and is available in both liquid and crystalline form.

Benefits of Sorbitol

Sorbitol is useful in the production of confectionery, baked goods and chocolate where products tend to become dry or harden.

This is because it protects against loss of moisture content, unlike other polyols such as mannitol. Its moisture-stabilising properties, protects these products from drying and maintains their initial freshness during storage.

Sorbitol is also very stable. It can withstand high temperatures and does not participate in Maillard (browning) reactions. It works well with other food ingredients such as sugars, gelling agents,

proteins

and vegetable fats, and may be synergistic with other

sweeteners

Sorbitol is also regularly used in the formulation of oral care products such as toothpaste and mouthwash.

Helps protect against tooth decay

Like all polyols, sorbitol is non-cariogenic, meaning it is not metabolised by oral bacteria which break down sugars and starches to release acids that may lead to cavities or the erosion of tooth enamel.

This

dental health benefit

of sugar alcohols is recognised by various health groups/associations across the globe.

Reduced calorie value

Sorbitol is slowly absorbed by the body, allowing part of the ingested substance to reach the large intestine where metabolism generates fewer calories.

While sucrose (table sugar) contributes four calories per gram, sorbitol has a calorie value of just 2.5 and is widely used in formulating ‘low-calorie’ and ‘light’ food products.

Beneficial for diabetics

Sorbitol may be useful as an alternative to sugar for people with diabetes as it significantly reduces the rise in

blood glucose

and the insulin response associated with the ingestion of glucose.

It also has a reduced calorie value of around 2.54 kcal/g, which is consistent with the objective of calorie and weight control for diabetics.

Before opting for foods sweetened with sorbitol and/or other sugar alcohols, the usefulness of these polyols should be discussed with a GP/diabetes specialist as some of these products may contain other ingredients which may not be suitable for their diet.

Safety

Sorbitol has been proven to be a safe for use in the production of foods by numerous scientific studies. The Joint Food and Agriculture Organisation/World Health Organisation Expert Committee on Food Additives (JECFA) states that sorbitol is safe and has established an acceptable daily intake* (ADI) for sorbitol of “not specified,” which is the safest category in which JECFA can place a food ingredient.

It is also approved for use by the European Union and numerous countries around the world, including Australia, Canada and Japan.

Sweeteners are divided into two groups: those which have calories and provide nourishment (nutritive) and those that are calorie-free (non-nutritive).

Nutritive sweeteners such as sugars and sugar alcohols add

carbohydrates

to food and calories to your diet that contain few vitamins or minerals – hence why whey are often referred to as ’empty’ calorie foods – whereas non-nutritive sweeteners do not.

This is the main difference between the two and is important to remember when comparing the contents of

foods

and

beverages

Nutritive Sweeteners – Sugars

All sugars have 4 grams of carbohydrate per level teaspoon and 4 calories per gram.

When eaten in moderation with a mixed meal and as part of a healthy overall diet,

sugars

are considered fine and do not cause special problems for people with carbohydrate intolerance such as diabetes mellitus or

insulin resistance

Types of sugars

• 
  Sucrose
  
  – Sucrose is a carbohydrate found in table sugar, raw sugar, cane sugar, brown sugar and powdered sugar. It is also the primary sugar in molasses and is composed of 50% glucose and 50% fructose.
• 
  Fructose
  
  – Fructose, or fruit sugar, is a type of sugar found in many plants. It is sweeter than sucrose and is therefore used less as a sweetener in most recipes.
• 
  Dextrose
  
  – Another name for glucose.
• 
  Corn Sugar
  
  – Also known as corn syrup, this type of sugar is derived from cornstarch and is high in glucose.
• 
  High Fructose Corn Syrup
  
  – Sweeter than sucrose, HFCS a mixture of glucose and fructose that is usually added to sodas and soft drinks.
• 
  Maltose
  
  – Maltose is a potent sugar that is found in malt, beer and ales. It is formed from 2 glucose molecules.
• 
  Honey
  
  – Honey is composed of 35% glucose and 40% fructose.

Nutritive Sweeteners – Sugar Alcohols

Sugar alcohols are a type of carbohydrate that are used as alternative food sweeteners to natural sugars.

Technically, they are not sugars – hence why foods containing sugar alcohols are often labelled as ‘sugar free’. They do contain calories, which is why you cannot eat unlimited quantities. They are readily converted to glucose in the liver, especially when blood sugar is already high and carbohydrate intolerance is out of control.

However, they can also be converted to fat and can contribute to weight gain, if eaten in large enough quantities.

They are also known for their potent laxative effect when eaten in excess.

Types of Sugar Alcohols

• 
  Sorbitol
  
  – This sweetener is derived from glucose and contains 60% of the sweetness of sucrose.
• 
  Xylitol
  
  – Derived from xylose, xylitol is 100% as sweet as sucrose.
• 
  Isomalt
  
  – Derived from sucrose, this sugar alcohol is around 60% as sweet as sucrose.
• 
  Mannitol
  
  – Derived from mannose, mannitol is about 70% as sweet as sucrose.
• 
  Hydrogenated Starch Hydrolysates (HSH)
  
  – Derived from corn, wheat or potato starches, these sweeteners are between 40% and 90% as sweet as sucrose.

Non-nutritive Sweeteners

Non-nutritive sweeteners, or

artificial sweeteners

as they are also commonly referred to, are a key ingredient of dieting products as they provide a significant sweetening effect without adding

carbohydrates

or calories.

Since the 1950s, these sweeteners have been approved for use in a number of dietetic or low-calorie

foods

and

beverages

In fact, they are now found in so many products that many people consume them without even knowing it.

Due to their strong sweetening effect – artificial sweeteners are many times sweeter than sucrose (table sugar) – only minute amounts are necessary. In terms of potential health risks, they are deemed safe for all age groups, although high intakes of some have been linked to increased

cancer

risk in the past (see below).

Types of Non-nutritive Sweeteners

Non-nutritive sweeteners include:

Saccharin

Saccharin

has been used since the late 1800s as a popular sweetener. It is around 300 times as sweet as sucrose, which is why it is only used in very small quantities. In terms of safety, previous animal-based studies on saccharin linked high intake of the sweetener to increased risk of

bladder cancer

However, scientists have since refuted this association and now say that up to 1 gram per day of saccharin poses no health risks to adults.

Acesulfame-K

Acesulfame Potassium (K) is 200 times as sweet as sucrose.

It is usually added to dry mixes for sugar-free gelatins,

desserts

and drinks, and can also be used in baked goods. In Europe it is approved for soft drinks, and there are no safety concerns regarding its use.

Aspartame

Like Acesulfamen,

Aspartame

is 200 times sweeter than sucrose. It has been used as a table top sweetener since the 1970s and is now found in thousands of

food

products. Unlike Acesulfamen, it is not stable in heat or for long periods in liquid form, and is therefore not used in cooking.

Sucralose

Derived from sugar, sucralose is a non-caloric sweetener that has been used to reduce the calorie content of popular foods and drinks since the late 90s. It is some 600 times sweeter than sugar and is heat-stable, meaning its ok for use in baked goods. Research shows it has no effect on blood sugar and is deemed safe for use in all age populations, including

pregnant women

and children.

Cyclamate

Cyclamate is a calorie-free sweetener that is 30 times sweeter than sucrose. It is soluble in liquids and because it is stable in heat and cold, it has a long shelf life. Discovered in 1937, cyclamate is approved for use in foods and drink in more than 100 countries worldwide, including all European nations.

Although cyclamate is currently banned in the United States due to several old studies linking its use with an increased cancer risk, a petition for its re-approval has been submitted to the US Food and Drug Administration (FDA).

The petition includes new scientific evidence that demonstrates and supports the safety of cyclamate for human consumption.

Many people can often be heard saying they have a ‘sweet tooth’ or are ‘addicted to sugar’.

These common sayings highlight just how big a part of our daily diet

sugar

has become over the years.

From

breakfast

cereals and pastries to soft drinks and snacks, thousands of food and drink products contain added sugars, with the supply of these products driven by people’s ever-increasing demand for sweet produce.

Tasting sweetness and the role of sugar

A preference for sweet food starts at an early age and remains with us throughout our lives. We even have scores of taste buds dedicated only to tasting sweetness.

However, the role of sugar in our diet is a controversial topic, as high intake of the substance can contribute to a number of health problems.

Most people are aware of the fact that too much sugar can lead to:

• 
  Tooth decay
  
• Weight gain
• Obesity-related complications including
  
  type 2 diabetes
  
  , hypertension and
  
  heart disease
  

Problems such as osteporosis and vitamin and mineral deficiencies can also occur when high-sugar foods replace more nutritionally balanced ones.

But despite knowing this, many still fail to control their daily intake of sugar.

The main source of added sugars is non-diet soft drinks, while other major sources include:

• Sweets
• 
  Chocolates
  
• 
  Cakes
  
  and
• Fruit drinks

Most of which are included in the average person’s diet.

Enjoying sugar in moderation

The key is to try and enjoy the sweet taste of sugar in small quantities.

Eating smaller portions of sugar-laden

food

and drinks, and adding less sugar when preparing sweet items, will keep your taste-buds satisfied without piling on the pounds.

Alternatively, you can replace the nutritive sweeteners (natural sugars and

sugar alcohols

) in your diet with calories-free/low-calorie artificial sugars.

You should also make yourself aware of the different types of sugars that are commonly added to food and drinks, and to try and limit or avoid products which have either a high sugar count/percentage or a number of sugar sources listed in the ingredients.

Common sources of sugar

Common sugar sources on food and drink labels include:

• Brown sugar
• Corn sweetener
• Corn syrup
• Dextrose
• Fructose
• Fruit-juice concentrate
• Glucose
• High-fructose corn syrup (HFCS)
• Honey
• Invert sugar
• Lactose
• Maltose
• Malt syrup
• Molasses
• Raw sugar
• Sucrose
• Syrup

Sugar alcohols are a type of carbohydrate known as polyols that are commonly used in place of table sugar (sucrose) to sweeten food and drink products.

The title ‘sugar alcohols’ is a bit misleading as these substances don’t actually contain any

sugar

or alcohol – the name is derived from their chemical structure, part of which resembles sugar and part of which is similar to alcohol.

Where do they come from?

Some sugar alcohols are extracted from plants (e.g. sorbitol from corn syrup and mannitol from seaweed), but the majority are manufactured from sugars and starches.

What are the benefits of using sugar alcohols?

Unlike sugar, sugar alcohols are not completely absorbed into the blood stream from the small intestines.

As a result, the have less of an impact on

blood glucose

than regular sugar (sucrose) and provide fewer calories per gram, making them popular

sweeteners

among diabetics and people on low-carb diets.

In addition, sugar alcohols do not contribute to tooth decay, so are often added as a sweetener to chewing gum. In fact, one sugar alcohol (

xylitol

) actually inhibits bacterial growth in the mouth.

Can they affect your health?

Like many other incompletely digestible substances, sugar alcohols can ferment in the intestines and cause gas, or diarrhoea, especially if consumed in large amounts.

With continued use, however, most people develop a degree of tolerance to sugar alcohols and no longer experience these symptoms.

How are sugar alcohols labelled?

A product that contains sugar alcohols will have the names of these sweeteners listed on the ingredients label.

They are usually included in the amount of carbohydrate on the ingredients list, either in the total count or on a separate line for sugar alcohols.

How do they compare with other carbohydrates?

While sugar alcohols have fewer calories than sugar (sucrose), they have less

food

energy and are not as sweet (with the exception of

Xylitol

), meaning they must be used in larger quantities to get the same sweetening effect as table sugar.

The table above shows how the most widely-used sugar alcohols differ in terms of sweetness, food energy and blood sugar impact, compared to sucrose.

Choosing which artificial sweetener to add to your diet can be difficult, as there are many different types available on the market.

Demand for artificial sweeteners has soared over the years as more and more people become aware of their benefits, which include reducing your calorie-intake from sugar and helping people with diabetes maintain normal

blood sugar levels

Articifial sweeteners in moderation

While artificial sweeteners are designed to help people satisfy their sweet tooth without adding the calories found in sugar, you must consumer them in moderation – just like everything else.

Also, switching to these sugar-free products should be just one part of your plan to start living healthy, and should be combined with a low-fat, nutritional

diet

and regular

exercise

, particularly if you suffer from diabetes.