Wednesday, October 19, 2016

Low-Calorie Sweeteners




Scientific research has shown that all carbohydrates will eventually be turned to sugar when processed by the human body. In fact, the American Diabetic Association (ADA) states that for each gram of carbohydrate a diabetic consumes blood sugars may rise 3 to 5 points. This is the primary reason that the ADA promotes the theory of blood sugar management and weight loss through the practice of 'carb counting'. By reducing the amount of carbohydrates you consume you can effectively lower your blood sugar to some extent without the use of medications. This is one of the primary reasons that 'no-calorie' and 'low-calorie' sweeteners were developed.

Like myself, many diabetics turn to no-calorie or low-calorie sweeteners as a way to cut down on their sugar intake in order to help lower their blood sugars and be more compliant with their doctor's wishes. If you search the internet, you will find a wide variety of sugar substitutes. Prices for these sugar substitutes can vary quite a bit as well, with some being quite expensive. What I am going to discuss in this article is the most common types of sugar substitutes that you will find on your local supermarket shelves, Sweet & Low, Equal, Splenda, Truvia, and Stevia In The Raw. These are the sugar substitutes that most diabetics turn to when they are told to cut back on their sugar intake by their physician and or diabetic educator. First, however we are going to look at the glycemic index and how it was created as it is often used to rank sugar substitutes as well as other foods.


The Glycemic Index (GI)

In the mid 1980's Dr. David Jenkins and his colleagues at the University of Toronto began to experiment with the concept that certain foods had slower digestion and absorption rates which usually lead to lower insulin levels. While in general this concept is true, it is not always the case. Over time they developed a method of comparing various foods using glucose as the gold standard (which they rated as 100) to determine how it effects insulin production and blood sugars levels in the blood stream after the consumption of food which they called the glycemic index.

According to the ADA, “The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance”.

When it comes to artificial sweeteners and the glycemic index, there are a few variables that have to be taken into consideration. Many of the zero-calorie or low-calorie sweeteners that most of us find on our supermarket shelves indicate that they have a low glycemic index, but they still contain ingredients (dextrose – GI 100, maltdextrin- 110) that have carbohydrates and are high on the glycemic index. So what we find is that the glycemic index for sugar substitutes is a function of three things: 1) the amount of carbohydrate present, 2) the type of carbohydrate present, and 3) the presence of other substances such as soluble fiber that slow metabolism of carbohydrates. In many respects, we have to take the manufacturers word for it. Kinda scary I know. Anyway, let's look at the sweeteners most of use are familiar with and find readily available on our supermarket shelves.


Sweet'n Low Low Calorie Sweetener

First introduced in 1957, Sweet'n Low was one of the first commercially produced sugar substitutes mass marketed in the United States. Sweet'n Low gets it primary sweetness from granulated saccharin, but it also contains some dextrose. Diabetics have been using the “pink stuff” as many call it because of it's pink packaging for years. In 1977, research in laboratory rats indicated that saccharin caused cancer, but this research was later determined to be faulty. Having said that, Sweet'n Low has over time has lost market share and is rapidly becoming replaced by other sugar substitutes such as Equal, Splenda, and now Stevia extracts. You can however still find it in just about every restaurant table, and it still has a large presence on local supermarket shelves. According to the company website, 3 packets of Sweet'n Low is 1 tablespoon, and while it has no calories, each packet contains 1 gram of carbohydrates.

Sweet'n Low (saccharin, dextrose)
1 Tablespoon – Calories 0, fat 0 grams, protein 0 grams, carbohydrates 3 grams

While saccharin is listed as having a GI of 0, it does contain dextrose as a bulking agent. Whether the calories come from the dextrose or the actual saccharin itself is unknown, but we do know that Sweet'n Low contains dextrose as one of it's ingredients. So while Sweet'n Low contains no calories, it does contain 3 grams of carbohydrates. Quite a bit less than granulated table sugar, but still 1 carbohydrate per package, or three grams per tablespoon.


Equal Low Calorie Sweetener (aka NutraSweet)

Developed back in the early 1980's, before there was Splenda, and Stevia, Equal low calorie sweetener was introduced to America. It quickly became the number one artificial sweetener used by millions of Americans who formerly used 'Sweet & Low' low calorie sweetener. Aspartame is the primary sweetening agent used in Equal. Like many low calorie sweeteners, dextrose and maltdextrin are added as “bulking agents” to help dilute the sweetening effect and make it easier to measure.

Equal (dextrose, maltdextrin and aspartame)
1 Tablespoon – Calories 39, fat 0 grams, protein 0.3 grams, carbohydrates 9.3 grams

While aspartame has a GI: 0, it is difficult to determine the actual glycemic index if Equal as it contains both dextrose and maltdextrin as bulking agents which have considerably high GI values. What we do know is that Equal contains 9.3 grams of carbohydrates per tablespoon, or 3.1 grams of carbohydrates per teaspoon. Almost as many calories and carbohydrates per tablespoon as table sugar (48 calories and 12 grams of carbohydrates). Not exactly a good low calorie or low carbohydrate choice when compared to sugar.


Splenda Low Calorie Sweetener

Splenda contains sucralose that does have a glycemic index (GI) of 0, but it also contains maltdextrin which has a glycemic of 105, so is Splenda really good for diabetics? Well maybe, but in order to answer this question we have to look at both sucralose and maltdextrin.

Sucralose
1 Tablespoon – Calories 0, fat 0 grams, protein 0 grams, carbohydrates 0 grams

Maltdextrin
1 Tablespoon – Calories 45, fat 0 grams, protein 0 grams, carbohydrates 11.43 grams

Splenda (sucroalose and maltdextrin)
1 Tablespoon – Calories 6, fat 0 grams, protein 0 grams, carbohydrates 1.5 grams

So how do we know how much maltdextrin is in Splenda brand sweetener. Well, if 1 tablespoon of sucralose contains 0 calories, and 1 tablespoon of maltdextrin contains 45 calories, and 1 tablespoon of Splenda contains 6 calories, then we simply divide 6 by 45 to get the percentage ( 6 / 45 = 0.133). To check our math, let's multiply 0.133 to the maltdextrin to see what we get.

Calories = 45 x 0.133 = 5.985 or 6
Carbohydrates = 11.43 x 0.133 = 1.52

So we see from simple math that Splenda low calorie sweetener contains 86.7% sucralose and 13.3% maltdextrin. So if the glycemic index of sucralose is 0, then maltdextrin is the sole contributer for the GI for Splenda. Since we now know that Splenda contains 13.3% maltdextrin, we can figure the GI for Splenda low calorie brand sweetener. Based on these calculations, Splenda should have an overall GI of 14.6 which is considered a low on the glycemic scale. We figure that by taking the glycemic index of maltdextrin (110) and multiplying it by 13.3%. (110 x 0.133 = 14.6).

So is Splenda really good for diabetics? Well, the verdict is out on this one, but as a diabetic, I use Splenda everyday as part of my low carbohydrate high fat (LCHF) lifestyle. It is not a zero-calorie sweetener as 1 tablespoon has 6 calories, but it is low carb, as 1 tablespoon only has 1.5 grams of carbohydrates.

Personal Note: I use the Great Value Low Calorie Sweetener (Splenda clone) at home. I am using the name Splenda, but all the information comes from the package of the Great Value Low Calorie sweetener. I have read that the use of Splenda will cause your blood sugar to spike, I have not seen my blood sugars rise significantly with the use of Splenda, in fact, I have not seen them increase at all but your results however may vary.


Truvia Zero Calorie Sweetener

Another popular zero-calorie sweetener that you will find on your supermarket shelves which infers that it is Stevia, but it really is not. It is in fact made of erythritol, rebiana, and natural flavors. I will be honest, when this was given to me by my parents, I thought it was Stevia, but surprise it is not, it is mostly erythritol. The following are the nutritional facts according the to container. Note that on the nutritional label all of the carbohydrates come from erythritol (3 grams in ¾ teaspoon).

Truvia (erythritol, rebiana)
¾ Teaspoon – Calories 0, fat 0 grams, protein 0 grams, carbohydrates 3 grams

So if we do the math we get the following estimated numbers.

Truvia
1 Teaspoon – Calories 0, fat 0 grams, protein 0 grams, carbohydrates 4 grams
1 Tablespoon – Calories 0, fat 0 grams, protein 0 grams, carbohydrates 12 grams

In theory, erythritol is supposed to have a GI of 0, however 1 teaspoon contains 4 grams of carbohydrates, all derived from erythritol. While it is true that Truvia is a 'zero calorie' sweetener, as a diabetic and some one on a LCHF eating plan, I have concerns as to whether erythritol really has such a low GI, when it has a carbohydrate count of 4 grams per teaspoon. So yes, Truvia is zero-calorie, but it is definitely not carbohydrate free.


Stevia In The Raw

Another popular zero-calorie sweetener that you will find on your supermarket shelves which includes the name Stevia in it's name. The primary ingredient however is dextrose. In fact the nutritional label lists the ingredients as dextrose and Stevia leaf extract in that order. While rebiana is the part of the Stevia plant that imparts it sweetness, it is not listed as an ingredient. I have no certain idea what they mean by 'Stevia leaf extract', but my best guess is that it is rebiana. The box in which the packets comes in states “Each packet contains less than 4 calories per serving which the FDA considers dietetically zero.” According to the company website 1 ½ packets are equal to 1 tablespoon of sugar.

Stevia In The Raw (dextrose, Stevia leaf extract)
½ Teaspoon – Calories 0, fat 0 grams, protein 0 grams, carbohydrates < 1 grams

Stevia In The Raw (dextrose, Stevia leaf extract)
1 Packet – Calories < 4, fat 0 grams, protein 0 grams, carbohydrates < 1 gram

Stevia In The Raw (dextrose, Stevia leaf extract)
1 Tablespoon (estimated) – Calories 11 - 12, fat 0 grams, protein 0 grams, carbohydrates 2.5 - 3 grams

Using the same math as we did for Sweet'n Low (3 packets equal the same bulk amount as 1 tablespoon) we are going to estimate the calorie and carbohydrate content. It should be noted however that the manufacturer states that Stevia In The Raw is quite a bit sweeter than sugar. Keep in mind that individual tastes vary. The 'Stevia In The Raw' container lists < 1 carbohydrates per packet, however, if dextrose is the main ingredient, and dextrose contains not only calories, but carbohydrates as well, my concern is to how accurately their claims are.


Side By Side Comparison

To make it easier to examine your sugar substitute options I have listed them all here side by side so that you can look at the nutritional data you help with your decision as to which sugar substitute you may want to use if any. Granulated table sugar is listed first for reference, all the sugar substitutes are listed alphabetically, i.e. not in any particular order based on my personal opinions or preferences.

Granulated Table Sugar
1 Tablespoon – Calories 48, fat 0 grams, protein 0.3 grams, carbohydrates 12.6 grams

Equal (dextrose, maltdextrin and aspartame)
1 Tablespoon – Calories 39, fat 0 grams, protein 0.3 grams, carbohydrates 9.3 grams

Splenda (sucroalose and maltdextrin)
1 Tablespoon – Calories 6, fat 0 grams, protein 0 grams, carbohydrates 1.5 grams

Sweet'n Low
1 Tablespoon – Calories 0, fat 0 grams, protein 0 grams, carbohydrates 3 grams

Stevia In The Raw (dextrose, Stevia leaf extract)
1 Tablespoon (estimated) – Calories 11 - 12, fat 0 grams, protein 0 grams, carbohydrates 2.5 - 3 grams

Truvia (erythritol, rebiana)
1 Tablespoon – Calories 0, fat 0 grams, protein 0 grams, carbohydrates 12 grams

I have done my best to keep this information as accurate and unbiased as possible. The goal of this article was to help you make the best choice regarding readily available sugar substitutes available at your local grocery store that will not destroy your food budget. I am not saying these are the best alternatives, just the ones that most of use have available locally.


Are Sugar Substitutes Safe?

There are a number of blogs and websites that tout numerous articles advising you to beware of alleged hidden dangers "artificial sweeteners" and that you should avoid all of these substances at all costs. Many of them typically offer lengthy discussions and or anecdotes to back up their claims, or they quote previous research that has been determined to have been faulty, and our the results have not been able to be replicated, or in some cases simply been proved untrue.

On their website the Mayo Clinic has this to say about artificial sweeteners “according to the National Cancer Institute and other health agencies, there's no sound scientific evidence that any of the artificial sweeteners approved for use in the U.S. cause cancer or other serious health problems. And numerous research studies confirm that artificial sweeteners are generally safe in limited quantities, even for pregnant women”.

Do not take my word for it, after all I am just another blogger as well and I encourage you to do your own research. However, when evaluating such claims it should be noted that numerous research studies have confirmed that artificial sweeteners are generally safe sugar substitutes when used in approved limited quantities. In addition, the National Cancer Institute as well as many other health agencies have concluded that in fact there is no sound scientific evidence that any of the artificial sweeteners approved for use in the United States causes cancer and or any other serious health problems.


Conclusion

The bottom line, most researchers believe that we would all be better off if we could cut sugar completely out of our diet. The reality of it is that most of us never will. The focus of this article was not to convince you that any particular low calorie sweetener is better than the other. Let's face it, they all have their detractors, rather the goal of this article was to you give you the necessary information to make an informed decision about what is best for you and your family.

Just keep in mind that low-calorie or zero-calorie does not mean zero carbohydrates. Truvia has just as many carbohydrates as sugar 12, and Equal has 9.6 carbohydrates. Of all the low-calorie sweeteners, the Great Value Low Calorie (Splenda clone) has the lowest amount of carbohydrates a 1.5 carbs per tablespoon.

I will be honest, I have been using the Great Value Low Calorie Sweetener (Splenda clone) for several years after I was first diagnosed with diabetes. It works for me and I like it, I have tried the others and at this point, I keep going back to Splenda. I hope you have found this article to be informative and helpful and if so we ask that you share it with your friends. Don't forget to send us a friend request on Facebook, or add us to your groups on Google+.


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