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By Riana Greyvenstein
from René Smalberger Dietitians
(M.Sc (Dietetics) U.O.V.S)

Sweeteners are a much-talked-about topic. Some people think they are harmful while others think they are safe, but what is the real truth and how do sweeteners fit into our diet?

A balanced diet is very important for your health, and sugar should be used moderately. If you drink 2 teaspoons of sugar in your tea or coffee, it does not sound very bad, but if you drink 5 cups of coffee or tea a day the sugar adds up to 10 teaspoons per day which is a lot worse, and then there is still all the sugar packed into cooldrinks, etc. This is where sweeteners can be beneficial – e.g. choosing a ‘diet’ cool drink means that you are drinking something that is artificially flavored and sweetened. So you still get all the sweetness, but without the added energy of sugar.

There are basically two categories of sweeteners, namely traditional – (Sucrose, Fructose and Sugar alcohols) and intense sweeteners (Aspartame, Saccharin and Acelfame K). The traditional sweeteners provide some energy, but the intense sweeteners are between 200 and 300 times sweeter than cane sugar, so the amount you use is so little that it contains almost no energy.

To focus a bit more on Aspartame, which can be found in products like Candarel, Equal, Sweetex, Nutrasweet, Natreen and Pick `n Pay Sweetener as well as in diet cooldrinks and other “diet products”, it is one of the most widely used artificial sweeteners on the market today. Aspartame is made up of components which are found naturally in some common foods. There is a lot of confusion amongst consumers whether it is safe to use, but there is almost a total lack of scientifically based evidence that proves that aspartame is not safe for human consumption. Extensive studies have been done on the product, and controlling bodies all over the world have approved the product. So until there is evidence of health risks associated with the consumption of Aspartame, it can be considered as safe.

Tips for using sweeteners:

Always try to use a variety of artificial sweeteners and not one particular one for long periods.
Always add sweetener at the end of the cooking process when food is removed from the heat, as a loss of sweetness can occur when a sweetener is heated for long periods.

Moderate amounts of sweeteners can provide sweetness without the added energy as part of a healthy balanced diet. To help you plan an individualized meal plan, consult a REGISTERED Dietitian. To find one in your area, you can visit our website on www.adsa.org.za