TUMWEBAZE JOEL
Graduate Student Researcher
School of FTB&N
Makerere Universuty Kampala
Definition
Though there is no approved definition for artificial sweeteners
by the FDA; in simple terms artificial sweeteners are those that are manufactured, synthetic rather than naturally occurring. Artificial sweeteners
are in many cases used as substitutes for sugar in foods and beverages. Unlike sugar,
artificial sweeteners are preferred by diabetic patients for their inability to
raise blood sugar.
Types of artificial
sweeteners
There are two types of artificial sweeteners, i.e. non caloric
sweeteners and sugar alcohols. Non-caloric sweeteners contain no calories, and
are hence major ingredients for many foods and drinks. They don’t cause
cavities and hence considered a better option than natural sugar.
On the other hand sugar alcohols or polyols contain fewer
calories than sugar. Sugar provides 4kcal/g and sugar alcohols range from 1.5
to 3 kcal/g. They are neither sugars nor alcohols as their name suggests but
are carbohydrates with structures that only resemble sugar and alcohol. Are commonly
used in chewing gums, candies and throat lozenges but still cause fewer dental
problems than natural sugar and lower calorie intake. Examples of sugar
alcohols include, sorbitol, mannitol, xylitol, erythritol, isomalt, lactitol,
hydrogenated starch hydrolysates and maltitol. Sugar alcohols provide fewer
calories than sugar because they aren’t completely absorbed in our bobies
therefore high intakes of foods containing sugar alcohols can lead to gas and
diarrhea. Any food that contains sorbitol or mannitol must include a warning
that excess consumption may have a laxative effect.
Pros and Cons of Artificial Sweeteners
Artificial sweeteners are made of chemicals and have health
complications attached to their usage. Saccharine for example, a non alcoholic
sweetener can lead to cancer though experiments were confirmed for rats and not
humans. Aspartame another non alcoholic artificial sweetener has been shown to
cause seizures, headaches and attention deficit disorders. Reports confirming
heart palpitations, constipation and swelling of body parts after consuming aspartame
have been brought up. Other effects include increase in body weight, fat and
caloric intake.
Many people have become addicted to drinks containing diet
cokes. More still artificially sweetened foods can lead to a change in taste
buds, development of cravings and activation of pleasure centers in the brain
that ultimately causes addition.
Though harmful, artificial sweeteners are on the other hand
beneficial to human health as they can reduce cavities and tooth decay and also
lower body calories. Many bitter drug manufacturers use artificial sweeteners
to neutralize the bitterness of certain drugs.
Apart from sucrose other natural sweeteners include; Stevia from
the Stevia plant which is known to be beneficial to the diabetics because it doesn’t
raise blood sugar. Raw honey is another alternative as it doesn’t cause tooth
decay.
Examples of non-caloric
artificial sweeteners
Saccharin: is a sulfa-based sweetener whose
primary ingredient is benzoic Sulfimide. It is known to be the oldest artificial
sweetener first produced in 1878 though it only became popular due to the sugar
shortages of World War 1. It is about 300 times sweeter than natural sugar but it’s
usually mixed with another sweetener due to its unpleasant metallic aftertaste.
Saccharin gained FDA clearance in 1977 and set the recommendation at no more
than 5mg per kg of total body weight per day. To determine your average daily
intake, devide your weight in lbs by 2.2 to convert it to kgs and then multiply
your weight in kgs by 5.The FDA also lifted the requirement that saccharin be
labeled as probable carcinogen on food packaging.
Aspartame: is also known as NutraSweet, Equal or sugar twin,
Aspartame is made up of phenylalanine, aspartic acid and methanol and it’s
about 200 times sweeter than sugar though not widely used in baking because it
breaks down at high temperatures. Phenylalanine and aspartic acid directly
impact brain and CNS functions; evidence shows they play a role in mood
disorders, memory problems and neurological illness.
Methanol is converted into formaldehyde when metabolised
though manufacturers claim that methanol and its byproducts are quickly
excreted. But research has showed measurable amounts of formaldehyde in the
livers, kidneys and brains of test subjects after ingestion of aspartame. Phenylalanine
breaks down into Diketopiperazine, a known carcinogen. Phenylalanine is
especially dangerous for people with the hereditary disease, Phenylketonuria.
Aspartame gained FDA approval around 1981 and the daily aspartame
consumption was set at 50mg per each single kilogram of total body weight.
Cyclamate: this sweetener was banned in the US
but still being used in 50 other countries including UK and Canada. For some
products sold in both across two countries e.g. US and UK, the ingredient list
is altered to fit the country.
Neotame; is one of the newer artificial sweeteners,
first approved by FDA for use in 2002. It’s manufactured by NutraSweet to
complete the company’s line of aspartame based sweeteners. Neotame is 8,000
times sweeter than table sugar and is marked as a flavor enhancer as well as a
sweetener.
Sucralose: 600 times sweeter than table sugar Sucralose
is derived from sugar created by a chemical process where the molecular
hydrogen and oxygen pairs in sugar are replaced with chlorine molecules,
resulting in a sweet substance. Sucralose is nothing like sugar and was
discovered while trying to make a new insecticide. Sucralose may have side
effects like head and muscle aches, stomach cramps and diarrhea, bladder
issues, skin irritation, dizziness and inflammation. A recent study by duke
University found Sucralose to reduce healthy intestinal bacteria, which are
needed for proper digestion and can impact the effectiveness of prescription
and other drugs.
Sucralose gained FDA approval in 1998 and set the daily
intake standard at 5mg per kg of body weight daily.
Acesulfame potassium: is a potassium salt containing Methylene
chloride a carcinogen. Was first discovered in the 1960’s and is about 200
times sweeter than sugar. It’s usually marketed under the brand name Sunett and
is found in some chewing gums, low calorie syrups, and instant gelatin or
pudding desserts. Reported side effects include; nausea, headaches, mood
disorders, impairment of the liver and the kidneys, problems with eye sight and
probably cancer.
It was approved by FDA in 1993 and placed at 15mg per kg of
total body weight daily.
Conclusion
Natural Sugar is certainly not your enemy. Refined and
processed sugars are! Consume a protein and a whole, unprocessed carbohydrate
with every meal, and add healthy fats to your diet. If these meals happen to
contain some natural honey or cane juice, don’t sweat it! Eat 4 to 5 servings
of fruit and or vegetables each day – there are far too many healthy compounds
in these foods to pass them up out of fear of the natural sugar contained
within. Make your own choice about artificial sweeteners, but keep in mind that
you can easily control your portion sizes and use natural sweeteners instead.
Are the potential risks worth the small benefit you may or may not be receiving
from artificial sweeteners? Learn to let sugar work with you, not against you!
