Sweeteners, whether they be nutritive (provide calories) or non-nutritive (do not provide calories), are added to a multitude of foods and beverages. Sweeteners not only provide a sweet flavor to foods, they are also used to preserve foods (in jams or jellies), provide body, bulk and texture (in ice cream and baked goods), enhance other flavors (salty), and aid in fermentation (in breads and pickles). Are these sweeteners good for us? And more importantly, are they safe?
Nutritive sweeteners fall under the category of foods called "generally recognized as safe" (GRAS) by the Food and Drug Administration (FDA). However, although they may be deemed safe, excessive consumption of even so-called "natural" sugars can have detrimental effects on your health. The Institute of Medicine (IOM) suggests a maximum intake level of nutritive sweeteners of 25% of total energy intake because dietary quality, and ultimately your health, suffers with an intake above that level. Additionally, nutritive sweeteners increase the risk of dental caries. Some caloric sweeteners occur naturally, while others are processed from compounds of sugar.
Non-nutritive sweeteners, more commonly referred to as artificial sweeteners, have been used for decades to add a sweet flavor to foods without adding significant calories or promoting tooth decay. Artificial sweeteners are popular among diabetics and dieters alike, and new types of artificial sweeteners have been introduced to meet this growing demand. Currently there are five non-nutritive sweeteners that have been approved by the FDA--acesulfame K, aspartame, neotame, saccharin, and sucralose. All non-nutritive sweeteners go through chemical processing.
Nutritive Sweeteners
Processed
Non-processed
Non-Nutritive Sweeteners
Which choice is best for you, nutritive or non-nutritive sweeteners? That depends on your overall taste preferences and your health goals. Nutritive sweeteners provide calories (often excessive calories in the typical Western diet) and can lead to dental cavities, but they provide a sweet taste and have many other purposes in foods. Non-nutritive sweeteners won't provide calories (a plus) but some people don't like the taste of artificial sweeteners, and these sweeteners don't provide the same texture, consistency and bulk as sugar in baked and cooked foods. For those with diabetes, non-nutritive sweeteners may help them manage their blood glucose levels while still enjoying sweet foods.
The bottom line--the position of the American Dietetic Association (ADA) is that, "consumers can safely enjoy a range of nutritive and nonnutritive sweeteners when consumed in a diet that is guided by current federal nutrition recommendations, such as the Dietary Guidelines for Americans and the Dietary References Intakes, as well as individual health goals."
Kari Hartel, RD, LD is a Registered Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. Contact Kari at [email protected].
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