Sweeteners are okay 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:

1. Aspartame (found in Equal)
2. Saccharin (Hermestas)
3. Sucralose (Splenda)
4. Stevia, a herbal product (Equal Stevia, Jovia)
5. Xylitol, a plant-based sugar alcohol (XyloSweet)

Other sugar substitutes include acesulfame potassium, found in carbonated drinks and protein shakes in Singapore.

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 palate that prefers less sweet tastes. Nip the problem in the bud right?! 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.

While studies carried out in the early 1970s found a link between saccharin and bladder cancer in laboratory rats, subsequent studies have failed to confirm this link with humans. Saccharin has thus been declared safe for consumption. In fact there is no scientific evidence that any of the artificial sweeteners approved for consumption pose any serious health risks.

However, people who have the inherited disorder phenylketonuria (PKU) cannot safely consume the amino acid phenylalanine. They are cautioned to avoid foods and drinks sweetened with aspartame, as this particular compound contains this amino acid.

Dieticians also warn that aspartame should not be used in cooking or baking as the heating process denatures the protein and can cause a bitter aftertaste.

Now that we have shared the pros and cons of sugar substitutes, you can make your own judgement as to when to use them if needed. But as always, moderation is key!

Ref. J24