About Sugar Substitutes and Weight Loss

Sugar substitutes are made from chemicals or from compounds of natural ingredients, according to the Mayo Clinic. They have a lower calorie count than sugar and sometimes no calories at all. Artificial sweeteners are sweeter than regular sugar so smaller amounts are needed. People use sugar substitutes when they are dieting to help them lose weight. Diabetics also use them to control their blood sugar levels. Questions have arisen regarding their safety and whether or not they actually help you to lose weight.

Types

• There are many brands of sugar substitute, but there are four main types: Aspartame is found in the products NutraSweet and Equal. It is not an acceptable substitute for sugar to use for cooking. Saccharin is the artificial sweetener in Sweet 'N Low and Sugar Twin; acesulfame-K is in Sunett and Sweet One and sucralose is found in Splenda. Susnett, Sweet One and Splenda may all be used in cooking.

Dilemma

• The idea behind the use of sugar substitutes is to save calories in order to lose weight. However, it is not clear whether these substances are truly helpful and it has been suggested that they may, in fact, cause you to gain weight. In a February 10, 2008, article in "Time" magazine, results of an experiment at Purdue University showed that animals who were fed sugar substitutes actually tended to eat more and gain weight. People may also think that by using sugar substitutes in certain foods and beverages, they have the freedom to indulge in fattening items without gaining weight.

Safety

• While there are frequently claims that sugar substitutes are responsible for health problems, the National Cancer Institute indicates that there is no proof that artificial sweeteners, which are regulated by the Food and Drug Administration (FDA), are linked to cancer in the United States. The FDA continues to study any possible related health risks.

Calories and Fat

• The Mayo Clinic notes that even though sugar is removed from candy and cookies, they are still loaded with calories and fat. People make the mistake of thinking they can eat more of something because it is sugar-free, and they end up consuming more calories in the long run. Filling up on such empty calories, they may neglect to eat healthy, nutritious foods like fruits, vegetables, lean meats and whole grains.

Common Sense

• It makes sense that eating a healthy diet, avoiding high-fat foods and limiting portions is the best plan for losing weight. There is nothing wrong with using sugar substitutes to cut calories and it may help as long as it is done sensibly. An example is a diet soda at close to zero calories compared to a regular soda at about 150 calories for a 12-ounce can. In addition to using sugar substitutes, there are other substitutions that can help lower calorie and fat consumption.