The Pros and Cons of Sugar Substitutes

They can add sweetness to life for calorie-watchers, but they’re not a cure-all

“Humans love sweet things,” says Carole Stevens, registered dietitian at Helwig Health and Diabetes Center. “So it’s easy to let sugar get out of balance in your diet.” For people with diabetes or those trying to lose weight, there’s another solution to that sweet tooth—sugar substitutes. But before you stock up on diet sodas or little blue packets, keep these cautions in mind:

Sugar-free doesn’t mean calorie-free. Calories come from carbohydrates (including sugar), proteins and fats. “Not all sugar-free products are low in calories, not even sugar-free gum,” Stevens says. “It’s important to read the label.”

The jury’s still out on the safety of sugar substitutes. “The FDA has approved four sweeteners,” says family practice physician Will Miller, M.D., of Lehigh Valley Hospital and Health Network. (See “Four FDA-Approved Sweeteners.”) “Unfortunately, the FDA isn’t the last word on safety. Sugar substitutes aren’t recommended for pregnant women, and little is known about how they affect children.”

Very sweet-tasting foods can have lifelong repercussions. Miller recommends that parents limit their children’s intake so they don’t develop an exaggerated craving for sweetness. (Sugar substitutes, by the way, are even sweeter-tasting than sugar itself.) Instead of soda, either diet or regular, get your family in the habit of drinking water.

The bottom line: “Sugar substitutes can provide good-tasting alternatives to foods or drinks that are high in calories, but moderation is the key,” Stevens says. “Using them can be a small part of a weight control program—but a balanced diet and exercise are more important.”

Want to Know More? For details on sugar substitutes and their characteristics, plus recipes using these products, call 610-402-CARE or click here to download more information and recipes.

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