Sugar Vs. Substitutes

If you're looking to cut your calorie intake, you may be looking toward the many sugar substitutes on the market today. Sugar substitutes are generally found in foods and drinks labeled "sugar-free" or "diet". This can range from jellies and chewing gum to soft drinks and ice cream, which means you could be consuming a lot more than you thought.

Artificial Sweeteners

• Substituting an artificial sweetener for sugar can help you cut calories.

  Artificial sweeteners are one of many types of sugar substitutes. They are a synthetic substitute that is usually much sweeter than sugar itself, with a zero-calorie impact. Artificial sugars may be derived from natural substances like sugar itself or other herbs and there are five types that the FDA has approve for use: acesulfame potassium, aspartame, neotame, saccharin, and sucralose. They are usually found in processed foods or in place of sugar when baking in the home and are used to aid in weight loss, diabetes and prevention of tooth decay.

Sugar Alcohol

• Sugar alcohols are natural alternatives to sugars derived from carbohydrates found in fruits and vegetables. Unlike artificial sweeteners, sugar alcohols are less sweet or about the same sweetness as natural sugar but are low in calories. Things like erythritol, xylitol, and sorbitol are just a few of the many FDA approved sugar alcohols used in processed foods today, and they will be listed on the ingredients portion of your food's package. Unlike sugar, it won't cause tooth decay and will help you lose weight, but like sugar should be eaten in moderation.

Natural Sweeteners

• Honey is a less processed alternative to sugar.

  A natural sweetener is used as a substitute for sugar, but does not provide the calorie cutting benefits of synthetic substitutes. They are often sold on the merits of their health benefits but are nutritionally similar to that of table sugar. Honey, maple syrup, date sugar, and agave nectar are some of the natural, less processed alternatives to the white sugar used for baking. However, the FDA does not approve their claims of being healthier, and you should choose your natural sweetener based on taste.

High Fructose Corn Syrup

• High fructose corn syrup could be dangerous.

  High fructose corn syrup is widely used in sweets and sodas. It is used to replace sugar in processed foods and goes through a lot of processing itself before it can be used in sodas and baked good. Critics of high fructose corn syrup state that its highly refined and processed nature and chemical difference from sugar are affecting normal appetites, and high consumption rates are affecting growing obesity rates.