Should You Have Artificial Sweeteners Daily?
Caption: Artificial sweeteners can help satisfy sugar cravings while controlling your weight and blood sugar, but just how safe are they? Is it a good idea to use them to replace sugar in your daily diet? The Department of Dietetic and Food Services at Changi General Hospital (CGH), a member of the SingHealth group, provides the answers. (iStock photo)
One common way to satisfy a sugar craving while controlling your weight and blood sugar is to use artificial sweeteners, also known as sugar substitutes that are made from chemical and natural substances.
One gram of sugar (about one-fifth teaspoon as 1 teaspoon = 5g sugar) has four calories, while most artificial sweeteners have virtually no calories except for those using sorbitol which still contain 4 calories per gram.
Artificial sweeteners are found in ready-to-eat foods and drinks, including soft drinks, candy, fruit juice, ice cream and diabetic food products.
Related article: Resist sugar cravings – Effective tips and strategies
Sweeteners are acceptable in small doses
Sweeteners are acceptable if taken in small amounts and occasionally. Excessive intake is not advisable because some sweeteners, based on certain forms of carbohydrate source, still contain calories.
Sugar substitutes that are commonly available in Singapore include:
Aspartame (found in Equal)
Saccharin (Hermestas)
Sucralose (Splenda)
Stevia, a herbal product (Equal Stevia, Jovia)
Xylitol, a plant-based sugar alcohol (XyloSweet)
Other sugar substitutes include acesulfame potassium, found in carbonated drinks and protein shakes.
Related article: Bubble tea/milk tea – How unhealthy are they and how to have them healthier
But losing that sweet tooth is best
Dieticians say that sweeteners with little or no calories, such as aspartame, can help with weight management. Similarly, in the case of diabetes management, sweeteners that do not contain glucose can help with blood sugar control.
But they emphasise that it is best to try to do without sweeteners and to acquire a less sweet taste. Besides, sweeteners have not been found to help in reducing sugar cravings. Like sugar, they only provide temporary satisfaction.
You will find that sweeteners work best if you use only the recommended amount or even less than that. Most of the sweeteners are many times sweeter than sugar but because of the way they are packaged (tablet or powder form), most people tend to use more, based on the false assumption that the suggested amount will not sweeten the food.
Related article: Should aspartame (Equal) be used in cooking or baking?
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