How Sweet It Is... How Sweeteners Stack Up

Whether a juicy piece of fruit or dessert, many people love something sweet. While the explanations vary, the impact of excessive sugar & sugar substitutes on our national health garners much attention.

Here's a quick overview on common sweeteners. For more details, please review the websites below.
- Sugars may be naturally occurring or added. Names often end in -ose (e.g., fructose, sugar in fruit; lactose, sugar in milk; sucrose, table sugar; etc.). Honey & maple syrup are combinations of sugars. They have comparable calories as table sugar (45 - 60 calories/Tbsp). Some sources say honey & real maple syrup have other benefits that refined sugars lack. Sugars are listed on nutrition labels (doesn't specify natural vs. added). Excess sugars can lead to tooth decay, weight gain, & other health issues.
- Sugar alcohols are not like the alcohol we drink. Some are actually less sweet than sugar. Some are not calorie free. They are found in some sugar-free, diabetic, & other common (yet surprising) products. Their names often end in -itol (e.g., mannitol, xylitol, etc.). Sugar alcohols are listed on nutrition labels. Excess can lead to gastrointestinal distress (gas, cramping, diarrhea, etc.).
- Stevia is a plant in the mum, daisy, & ragweed family. Only purified versions are approved-- not whole leaf or crude extracts. It is calorie-free & much sweeter than sugar. Some stevia products also contain sugars or sugar alcohols to counteract bitterness. Stevia may interact with some common prescription medicines. Those allergic to that plant family should be cautious.
- The safety of aspartame, saccharine, sucralose, & acesulfame potassium continue to be debated. All are currently considered safe by the Food & Drug Administration. The Center for Science in the Public Interest & others cite research based concerns & recommend limiting or avoiding these.

If you are pregnant or have any chronic health issues, ask a nutritionist, your healthcare provider, or other expert for a personalized recommendation.

For general information, check out:
- National Library of Medicine's Sweeteners- Sugars
- Mayo Clinic's Artificial Sweeteners & Other Sugar Substitutes
- Food & Drug Administration's High-Intensity Sweeteners
- Center for Science in the Public Interest's It's Sweet... But is it Safe?
- Ask the Dietitian's Sugar & Artificial Sweeteners