Understanding Sugar, Sweeteners, and Diabetes

What Are Sweeteners?

Sweeteners are ingredients added to food to make them taste sweet. They can be classified in two ways:

1. Sugar vs. Sugar Substitutes – Sugar includes natural and refined sugars, while sugar substitutes provide sweetness with fewer or no calories.

2. Natural vs. Artificial Sweeteners – Some sweeteners occur naturally, while others are artificially made.

Types of Sweeteners

Sweeteners can be categorized based on their calorie content:

1. Nutritive Sweeteners (Contain Calories)

These sweeteners provide energy because they contain carbohydrates. They are often labeled as:

• Glucose

• Fructose

• Sucrose

• Maltose

• Honey or syrup

Polyols (Sugar Alcohols)

Polyols are a type of nutritive sweetener that have fewer calories than regular sugar and a lower impact on blood sugar levels. Examples include:

• Erythritol

• Isomalt

• Maltitol

• Mannitol

• Sorbitol

• Xylitol

Polyols and Diabetes

Not all of the carbohydrates from polyols are absorbed by the body, which makes it difficult for people with diabetes to calculate their insulin needs. The calories from polyols vary depending on how much of the carbohydrate is digested. It’s best to consult a healthcare professional for guidance.

Polyols in “Diabetic” Products

Products labeled as “diabetic-friendly” often contain polyols, but these can be high in fat and calories. Additionally, consuming large amounts of polyols can cause bloating, gas, and diarrhea.

2. Non-Nutritive (Artificial) Sweeteners (Low-Calorie or No-Calorie)

These sweeteners contain little to no calories and do not significantly affect blood sugar levels. They are commonly found in:

• Sugar-free or diet products

• Soft drinks

• Fruit juices

• Yogurts

• Chewing gum

Types of Artificial Sweeteners

Some widely used artificial sweeteners include:

• Aspartame (found in Canderel, Hermesetas granulated)

• Saccharin (found in Hermesetas mini sweeteners)

• Sucralose (found in Splenda)

• Acesulfame potassium (Acesulfame-K) (found in Hermesetas Gold)

• Cyclamate (found in Hermesetas liquid)

Some products use a mix of artificial sweeteners, such as Hermesetas Gold, which blends aspartame and acesulfame-K.

Sweeteners in Cooking

Sweeteners can be a good option for reducing sugar and calorie intake. They come in different forms, such as granules, tablets, or liquids. However, not all sweeteners are suitable for cooking:

• Aspartame loses some of its sweetness when heated.

• Sucralose and Acesulfame-K remain stable at high temperatures and can be used in baking.

• Stevia-Based Sweeteners (such as Truvia and Stevia) are 200–300 times sweeter than sugar and are heat-stable, making them good for cooking.

Are Sweeteners Safe?

There have been concerns about the safety of artificial sweeteners, but strict regulations ensure they are safe to consume. In the European Union, all non-nutritive sweeteners must pass rigorous safety tests before being approved. Manufacturers must prove that the sweeteners:

• Do not cause harmful effects, including cancer

• Do not affect reproduction

• Do not cause allergic reactions

• Are not stored in the body or turned into harmful substances

How Much Sweetener Is Safe?

Each sweetener has an Acceptable Daily Intake (ADI), which is the amount a person can consume daily without risk. The ADI is set 100 times lower than the smallest amount that might cause harm, making it difficult for most people to exceed safe levels. However, people with phenylketonuria (PKU) should avoid aspartame, as it contains phenylalanine.

Should You Use Sweeteners?

Using sweeteners is a personal choice. If you are unsure, consult a healthcare professional. Reading ingredient labels and understanding how different sweeteners affect your body can help you make informed decisions.