Sugar substitutes: what to know before you buy
Sugar substitutes help you keep the sweetness when you want to cut back on regular sugar in your diet. But sweeteners do not all work the same way: some provide energy, others provide almost none, some are suitable for heating, and others leave a distinct aftertaste.
Why consider sugar substitutes in the first place?
Many people do not want to give up sweetness entirely in their coffee, yogurt or chewing gum. At the same time, they want fewer calories and a lower risk of tooth decay. This is where sugar substitutes come in: sweet-tasting sugar alcohols, protein- or peptide-based sweeteners, and artificial, or synthetic, sweeteners.
The simple truth is that the term “sugar substitute” does not automatically mean the same thing in every case. Sweet-tasting sugar alcohols still provide your body with some calories. Protein or peptide compounds, such as thaumatin, monellin and aspartame, can provide energy, but they are not mainly metabolized for energy production. Artificial sweeteners, such as saccharin and cyclamate, generally do not break down in the body and provide no energy.
How do sugar substitutes behave in the body?
Protein-based sweeteners can be natural peptides or synthetic, chemically modified peptides. Thaumatin (E957) is a sweet-tasting protein obtained from the fruit of Thaumatococcus danielli, a plant that grows in Sudan and Uganda. It contains 270 amino acid residues. Weight for weight, thaumatin is about 1500…1600 times sweeter than sucrose.
Thaumatin’s drawback is a licorice-like aftertaste. It also does not withstand acids or heat well. It is mainly used to sweeten chewing gum and, as an additive, can act as an artificial sweetener as well as a flavor enhancer. Thaumatin is particularly popular in Australia, Japan and the US.
Monellin comes from the fruit of Dioscorephyllum cumminsii, a climbing plant that grows in Guinea, Nigeria and Congo. It is a two-chain protein consisting of 94 amino acid residues. Weight for weight, monellin can be up to 3000 times sweeter than sucrose. However, monellin is also unstable when exposed to heat and acids, and it has not yet been added to the list of food additives.
Aspartame (E951) is the best-known synthetic sweet-tasting peptide among these compounds. Since 1981, when aspartame was officially approved for use as a sweetener, it has found its way into drinks, chewing gum, puddings and presweetened cereals. Chemically, aspartame is a dipeptide consisting of two amino acid residues: aspartic acid and phenylalanine with a methylated carboxyl group.
On their own, these amino acids do not taste particularly sweet: one is bitter, while the other is almost tasteless. Together, however, they produce a sweet taste. On average, aspartame is nearly two hundred times sweeter than sucrose. Well-known brands include “Nutrasweet”, “Equal” and “Candarel”. In 1984, aspartame sales in the United States exceeded those of both saccharin and regular sugar.
Synthetic sweeteners and potential risks
Synthetic sweeteners are not equally suitable for everyone. For aspartame, the clearest warning concerns phenylketonuria. People with phenylketonuria must not use aspartame because their bodies cannot process phenylalanine normally. Products containing aspartame must therefore carry a warning for people with phenylketonuria.
The metabolism of aspartame produces methanol, among other substances, which then forms formaldehyde and ultimately carbon dioxide. The body can usually handle small amounts. Honestly, the question only arises when you consume many different aspartame-containing products at once: soft drinks, puddings, chewing gum and similar products.
The daily limit for aspartame was previously calculated at 50 mg per kg of body weight. This means that a person weighing 70 kg could consume a maximum of 3.5 g of aspartame per day. In terms of sucrose, this is equivalent to approximately 700 g of sugar. A recommended limit of 40 mg per kg of body weight has subsequently also been used to prevent excessive consumption, for adults only.
Other concerns raised include the possible formation of diketopiperazine and the possibility that aspartame may cause weakness and fatigue in some sensitive individuals. Few such cases have been reported: approximately 500 cases since the compound first came into use. This does not mean that everyone should fear aspartame, but reading the label is sensible.
Choosing sugar substitutes for everyday use
So what actually helps? Start by considering why you use a sugar substitute. If your goal is to reduce calories, the amount you use and your whole day’s diet matter, not just one sweetener in your coffee. If your goal is to protect your teeth, check whether the product contains sugar or non-nutritive sweeteners.
Sweeteners do not all perform equally well when heated. Thaumatin and monellin are unstable when exposed to acids and heat, so they are not the best choice for every baked recipe. Aspartame is better suited to products where the sweet taste does not need to withstand prolonged exposure to high heat.
Caution is advisable with children, especially infants. Aspartame is not considered suitable for them. Even as an adult, it makes sense to keep track of your intake: if your diet includes a diet drink, sugar-free chewing gum and a sweetened dessert at the same time, the amount can add up without you noticing.
FAQ: sugar substitutes and sweeteners
Are synthetic sweeteners always calorie-free?
Not quite. Some compounds provide energy, while others provide virtually none. The difference depends on whether the substance breaks down in the body and which metabolic pathway it enters.
Who should avoid aspartame?
People with phenylketonuria must avoid aspartame because it contains phenylalanine. This is why products containing aspartame carry a warning to that effect.
Are sugar substitutes suitable if you are trying to lose weight?
They can help if a sweet taste makes it easier to stick to your diet. However, a sugar substitute alone will not put your diet on track. What matters is your total daily energy intake, portion sizes and habits.
Author: Compiled from information available online by Ero Viik
Source: WHO – physical activity.
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