Sweeteners (Natural and Zero-Calorie)
The selection of natural sweeteners has multiplied in the last few years. Health
food stores have dedicated an entire shelf for sweeteners these days. There are
many natural sweeteners that have some caloric and no caloric value to them.
You may be wondering whether natural sweeteners are better than artificial or
conventional ones? Making that decision depends on each individual person.
Just keep in mind that calories from added sugars whether natural or
conventional need to be kept minimal. The IOM recommendations for added
sugars are no more than 6 teaspoons for women and 9 teaspoons for men a day
(1). However, research does confirm the use of zero calorie sweeteners to be
beneficial in diabetes management and weight control but deciphering which
sweeteners to use can be very confusing. Let’s take a look at some natural
sweeteners that can be found in the stores.
• Blackstrap molasses-is a sugarcane sweetener. It contains substantial
amounts of calcium, magnesium, potassium, and iron.
• Turbinado sugar-is a sugarcane sweetener. It is also known as “sugar in the
raw.”
• Evaporated cane juice-is a sugarcane sweetener. It is a lighter version of
turbinado sugar.
• Agave syrup-made from the agave plant and contains 70-80% fructose.
There are also two natural zero calorie sweeteners:
• Stevia
• Nectresse
Stevia (2)
Stevia, is a natural sweetener extracted from the leaves of the stevia plant and
has not been approved by the FDA for use as a sweetener. The FDA has not
given its stamp of approval because there are still questions about its safety but
is generally recognized as safe (GRAS) as a food additive and table top
sweetener. Currently, stevia is available as a “dietary supplement” that makes
no sweetening claims on its label. Stevia is about three hundred times sweeter
than sugar.
Some initial pre-clinical studies show cancer causing properties with stevia when
consumed in large amounts. Although the plant has been used in small amounts
in Paraguay and Japan for number of years, here in the United States the
amount used most likely will be much higher.
Nectresse (3)
Nectresse, is a new sweetener that is also known as Monk Fruit extract. It also
contains erythritol, sugar, and molasses. One packet of Nectresse contains 0
calories, and about 2 grams of carbohydrates. The FDA has given monk fruit
extract a GRAS status. It is currently being used as a tabletop sweetener and in
foods, beverages, cereals, desserts, supplements, and some whey protein
powder supplements.
A Word of Caution:
Many products that are developed for diabetics or people following a “low carb”
diet may have claims such as “sugar-free”, “reduced sugar”, or “no-sugar added”.
These claims do not mean “carbohydrate-free” or lower in carbohydrate than
their original version. To be safe, always check the nutrition facts panel on the
back for the total carbohydrate content.
References:
1.
http://www.iom.edu/Reports/2002/Dietary-Reference-Intakes-for-EnergyCarbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx
2.
http://en.wikipedia.org/wiki/Stevia
3.
http://www.sparkpeople.com/blog/blog.asp?post=what_is_nectresse_the_
new_zerocalorie_sweetener