Ideal Sugar Substitutes

Supermarket shelves contain many products that include artificial sweeteners. An active debate continues regarding the safety of artificial sweeteners as evidenced in one study that links artificial sweeteners with a two-fold increase in diabetes. Consumers should know the benefits and risks of any artificial sweetener they use. Here are some facts you need to know about three options.

Stevia

• Stevia has been available in the U.S. since 1918 and in use for over 400 years, according to Dr. Marcelle Pick, OB/GYN NP and author of "The Core Balance Diet." In her article, "Sugar Substitutes and the Potential Danger of Splenda," she recommends stevia as the best option in artificial sweeteners because it has little or no known side effects. Stevia is 200 to 300 times sweeter than sugar. Some people find that powdered and liquid stevia has an aftertaste, but new products offer flavored stevia, stevia mixed with erythritol (Truvia™) or stevia mixed with regular sugar (Sun Crystals™).

  According to the Calorie Control Council, stevia does not affect blood sugar or blood pressure levels and considered safe for diabetics. Stevia leaves are processed into steviol glycosides. When consumed, the gut breaks steviol glycosides into steviol that is excreted in the urine and leaves no accumulation in the body.

Xylitol

• Xylitol is a sugar alcohol, or polyol, and may be extracted from birch tree pulp. With half the calories of sugar and a one-to-one sweetness ratio with sugar, consumers can use xylitol as they would sugar. Xylitol has 2.4 calories per gram according to the "Sugar Alcohols Fact Sheet." You can find xylitol in candy, chewing gum, pharmaceuticals, throat lozenges, multivitamins, toothpaste, cough syrup and mouthwash.

  Xylitol, like other sugar alcohols, does not fully absorb in the body and does not cause the body to produce insulin. It has a much lower glycemic index than milk, honey or natural sugar. In large doses, it may cause minor bloating; intestinal gas and diarrhea.

  Xylitol has a five-carbon structure rather than the six-carbon structure of sugars. This structure allows humans to metabolize it, but does not allow bacteria to do so. Bacteria cannot adhere to body tissues, so they wash out of the body when xylitol is present.

Acesulfame-K

• Discovered in 1967, acesulfame-K, or ace-K, has none of the calories in sugar, with 200 times sugar's sweetness. It is not metabolized in the body and has no unpleasant aftertaste. Approved for use in the U.S. in 2003, ace-K can be found under the brand names Sunett™ and Sweet One™.

  Ace-K remains stable at high temperatures, so you can cook with it. It has a stable shelf life, is considered safe for diabetics and does not promote tooth decay. It contains potassium, so individuals on a potassium-restricted diet should consult their health care professional before using it.

  According to the Calorie Control Council, more than 90 studies have confirmed the safety of ace-K. The FDA has re-affirmed its safety by broadening its approval on nine different occasions.