Sugar Alternatives

Five Alternatives to Sugar

While the South Beach Diet® suggests you eliminate sugary products (because they increase blood sugar levels, which may lead to cravings), we never want you to feel deprived. If you're in the mood for something sweet, you can happily enjoy a treat (like a rich-tasting, no-sugar-added fudgsicle) made with a sugar substitute. Unlike regular sugar, sugar substitutes are calorie-free, and consuming them does not lead to an increase in blood sugar levels. Here's a look at some common sugar substitutes that are approved for all Phases of the South Beach Diet®:

• Sucralose: At 600 times sweeter than table sugar, sucralose is the sweetest of all artificial sweeteners. It is used to produce low- or no-calorie frozen and gelatin desserts, beverages, and gum. In addition to being heat stable, sucralose has the advantage of measuring like sugar, so it's a good substitute for sugar in baked goods. There are over 110 studies on sucralose that verify it's safe for consumers.
• Aspartame: Aspartame is 200 times sweeter than sugar, and it has a wide variety of uses — from sweetening whole-grain cereals (Phase 2) to sweetening cold beverages like iced tea. Manufacturers use aspartame in chewing gum, beverages, and desserts. Since aspartame loses some of its sweetness during extreme heat exposure, it's best to cook or bake with it only when recipes have been specifically designed by aspartame manufacturers. Aspartame is the most extensively researched sugar substitute on the market, so consumers can be confident that it's safe. However, certain people, including those with phenylketonuria (a rare metabolic disease), pregnant women, and those with advanced liver disease, are urged to avoid it.
• Saccharin: Frequently found in baked goods and diet soda, saccharin is the sugar substitute with the longest history. Saccharin is heat stable, so it's an acceptable choice for cooking and baking. It's also commonly consumed as a sweetener for coffee and tea. While there has been concern over a possible link between saccharin and stomach cancer, this suspicion has not been proven in scientific studies.
• Acesulfame K: Acesulfame K , also known as acesulfame potassium, was approved by the FDA in 1988. It's 200 times sweeter than sugar, and manufacturers often use it in combination with aspartame in candies, baked goods, beverages, and frozen desserts. At home, you can use acesulfame K in both hot and cold beverages. More than 90 studies involving the use of acesulfame K document its safety.
• Sugar alcohols: Sugar alcohols provide sweetness and texture similar to sugar, but they contain fewer calories and they don't impact blood sugar levels. You can identify the many different sugar alcohols available by looking in the ingredient list for words ending in "ol," such as mannitol and sorbitol. The main concern with sugar alcohols is the laxative effect they can produce. Some people are more sensitive to this effect than others, so take note of your reaction to foods that contain sugar alcohols. The limit on Sweet Treats (75 to 100 calories daily) should also help reduce any unpleasant side effects.