Understanding sweeteners
Sweeteners are ingredients that are added to food to enhance sweetness. They are divided into two groups: those which contain carbohydrate and provide energy (nutritive sweeteners) and those that offer little or no energy when ingested (non-nutritive sweeteners).
Nutritive sweeteners - sugars
There are many different types of nutritive sweeteners, and they are usually referred to as ‘sugars’ or ‘added sugar’. They can appear in the ingredient list on product packaging as:
Honey, brown sugar, white sugar, glucose, sucrose, maltose, fructose, high fructose corn syrup, agave syrup, dextrose, molasses and maltodextrin.
These nutritive sweeteners will have varying effects on blood glucose levels, weight and blood fats. There is no advantage in using one type of sugar over another, such as honey instead of sugar.
Ideally, the intake of any of these sugars should be restricted to a minimum. However, dietary guidelines allow for 5 - 10% of our total energy intake being from added sugars, so there is no need to be concerned about the small amounts of sugar that are added to products like bran flakes and baked beans, as long as this intake is part of a balanced and healthy meal. It is the excessive intake of these sugars in the form of products such as sweetened drinks, sweets and chocolates that should be avoid on a day to day basis.
Nutritive sweeteners - sugar alcohols
Sugar alcohols are a group of carbohydrates called "polyols" which are used as alternative food sweeteners to sugars. Technically, they are not sugars, so foods containing sugar alcohols are often labelled as ‘sugar free’. Sugar alcohols do contain carbohydrates and provide energy, but they are lower in calories than regular sugar, and their effect on blood glucose levels is negligible. Note however, that if used in excess, these sugar alcohols can have a laxative effect.
They can appear in the ingredients list of food packaging as:
Erythritol, isomalt, maltitol, mannitol, lactitol, sorbitol and xylitol.
Non-nutritive sweeteners
Non-nutritive sweeteners, also called artificial sweeteners, offer the sweetness of sugar, but without the calories. Due to their strong sweetening effect - artificial sweeteners are many times sweeter than sucrose or table sugar – so only minute amounts are necessary to achieve the same sweet taste.
Non-nutritive sweeteners do not affect blood sugar levels. In fact, most artificial sweeteners are considered "free foods". Remember, however, other ingredients in some foods containing artificial sweeteners, such as sugar-free biscuits and chocolates, can still affect your energy intake and blood glucose level.
These sweeteners are commonly used to make sugar-free drinks and cordials, sugar-free sweets and biscuits, unsweetened yoghurts and chewing gum. They are also available as table top sweeteners, and some are also available in a "granular" version, which are ideal for cooking and baking. They include:
- Aspartame (Equal®; EquiSweet®; Canderel®)
- Saccharin (Hermestas®, Natreen)
- Sucralose (Splenda®; Canderel® with sucralose, Selati sucralose)
- Acesulfame-K (Hulett’s Sugalite, Selati, Equal)
- Cyclamate (Sweet’N Low®)
- Stevia (Canderel® green with stevia, Equisweet stevia)
Possible health concerns with non-nutritive sweeteners
Non-nutritive sweeteners have been scrutinized intensely for decades. Critics say that they cause a variety of health problems, including cancer. However, according to the National Cancer Institute and other health agencies, there's no sound scientific evidence that any of the non-nutritive sweeteners approved for use cause cancer or other serious health problems. Numerous research studies have confirmed that artificial sweeteners are generally safe in limited quantities, even for pregnant women.
Non-nutritive sweeteners are regulated by the Food and Drug Administration (FDA) as food additives. They must be reviewed and approved by the FDA before being made available for sale.
Moderation is key with sugar substitutes
When choosing sugar substitutes, get informed and look beyond the hype. While artificial sweeteners may help with diabetes and weight management, they aren't a magic bullet and should only be used in moderation. Try to get into the habit of drinking all your hot beverages, such as tea, coffee and cocoa without sweetener and remember that water is the best drink for hydration. As a guideline, use no more than 3-6 sachets or tablets of sweeteners a day, and limit diet cold drinks to a maximum of one 250ml glass a day.
Finally, food that is labelled as ‘sugar-free’, does not mean that it is free of energy or saturated fat, and the more processed foods, which often contain sugar substitutes, generally don't offer the same health benefits as do whole foods, such as fruits and vegetables. Focus on whole foods primarily in your daily eating plan, and only use sweeteners or sweetened foods in moderation, for variety, and not every day.
Did you know?
Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs a Registered Dietitian to provide free nutrition-related advice to the public. Contact Leanne Kiezer via the Pick n Pay Health Hotline on 0800 11 22 88 or healthhotline@pnp.co.za to start your nutrition conversation.
You can also visit www.adsa.org.za to find a dietitian in your area who is registered with the Association for Dietetics in South Africa (ADSA).
About Us
Popular Posts
-
Why would you want to use a dictionary To check to spelling, plural, noun or pas tense of a word. You might also be able to see the sy...
-
Research shows that the correct movement wires a child’s brain for learning and when paired with music these connections are strengthened...
-
Power on Rub the indentation just below the collar bone in line with the left eye. This move re-establishes the electrical flow via the ...
Recent Posts
-
Why would you want to use a dictionary To check to spelling, plural, noun or pas tense of a word. You might also be able to see the sy...
-
Research shows that the correct movement wires a child’s brain for learning and when paired with music these connections are strengthened...
-
Power on Rub the indentation just below the collar bone in line with the left eye. This move re-establishes the electrical flow via the ...
Labels Cloud
Tiaan Lötter
Teacher
Tiaan Lötter is a digital learning enthusiast and Google Certified Innovator. He has a background in Public and Private Secondary Education teaching Afrikaans as a first additional language. Through his teaching, he strives to use technology in his lessons in pedagogically valuable methods to engage students in learning opportunities. He presents at summits, conferences and workshops on the integration of digital technologies into education. He believes failure is a step to success and that all teachers are superheroes. Education 2014 Google Educator Certification 2013 Google Certified Teacher 2012 Post-Grad Certificate in Education 2012 Post-Grad Certificate in Editing (English) 2009 Post-Grad Certificate in Pension Fund Law Post-Grad Certificate in Advanced Company Law 2008 B.Com Law (Economics major) 2003 Grade 12 / Matric (National Senior Certificate) Skills
- • Geek-level computer skills on Windows and Apple Mac.
• Excellent education and technology integration skills regarding Apple Apps and Google Apps For Education using pads/tablets and macs/computers.
• Training in the context of professional development regarding the integration of technology in teaching.
• Training provided:
o Google Apps for Education: Chrome and Extensions / Google Drive and Extensions / Google Sites
o Augmented Reality (Setting up and using Aurasma and Daqri apps)
• Compiling training / educational material in the context of a classroom and professional development.
• Notably:
o Wrote and contributed to grade 9, 10 and 11 Afrikaans First Additional Language textbooks.
o Developed poetry resources across multiple platforms like Prezi, Keynote and Google Drive Slides.
o Developed language in context resources using Keynote.
o Developed prose resources using Aurasma's augmented reality.
o Following creationist theory with learner work.
• Attended Google Educator Group Leader training workshop.
• Excellent editing, proofing and translating of English and Afrikaans.
• Excellent written and verbal communication in English and Afrikaans.
Contributors
- Andrea Kellerman
- Anne-Marie Stanisavljevic
- Casha Meintjes
- Celynn Erasmus
- Dr. Jacobus Lieb Liebenberg
- Dr. Melodie De Jager
- Dr. Pieter Kitshoff
- Estelle Barnard
- Frank Magwegwe
- Green Beings
- Jennifer Cosslett
- Joanie Strauss
- Keren Hoy
- Leanne Kiezer
- Lourika Horn
- Marené Jooste
- Marinda Botha
- Marlene Mouton
- Melissa Roos
- Mind Moves
- Monique Theron
- Opti-Baby and Kids
- Paper Video
- Paulus Pilatus
- Phumeza Langa
- Prof. Dr. Ina Shaw
- Rozanne Vincent
- Saurabh Tyagi
- Sister Sonja Sauer
- Stephanie Makhlouf
- Takudzwa Collen Hanyani
- Tiaan Lötter
- Wietske Boon
- Window 2 Learning Excellence