In most cases, athletes understand the importance of carbohydrates for energy. Still, they sometimes inquire about non-nutritive or low-calorie sweetener options, especially when they are trying to trim a few pounds. In fact, according to
Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel Your Active Life (Julie Upton and Jenna Bell-Wilson, Wiley, 2009), sugar substitutes made the list of Top 10 most-feared foods. Likely due to this fear and confusion, sweeteners remain a hot topic with many clients of sports dietitians, and athletes are no exception. The need for a clear understanding of sweeteners — substitutes and the real thing — is important because the shelves are filled with no-calorie or low-calorie beverages and foods marketed for sport. Although “no-calorie sports drink” appears to be an oxymoron, many athletes look to these for hydration and a low-calorie option to sip throughout the day. Here’s a review of where we are in the sweetener market, along with guidelines and discussions about their use.
What people are saying
In a world where 70% of consumers are concerned about what they are eating, and 75% are concerned about their weight, low-calorie sweeteners are definitely desired. The Calorie Control Council reports that consumers are now using low- and reduced-calorie products "to stay in better overall health," "to eat and drink healthier foods and beverages," and "to reduce calories." In fact, because 69% of consumers are concerned about the amount of sugar they consume, 44% feel that low-calorie sweeteners can play a role in weight management and weight loss.(1) More and more consumers are gravitating toward the use of calorie-free sweeteners, a timely move as increasing numbers struggle with the issues of excess weight and obesity. In fact, according to a 2007 survey by the Calorie Control Council, approximately 194 million Americans imbibed products containing low-calorie sweeteners, in comparison with only 78 million in 1984. The American Dietetic Association (ADA) expands this data and suggests that up to 9 in 10 consumers in the U.S. purchase or use low-calorie products, including sugar-free and reduced-fat foods and beverages.(2, 3)
What the American Dietetic Association says about sweeteners
In a position statement on nutritive and non-nutritive sweeteners, the ADA reports that a person's diet quality suffers when nutritive sweeteners (think: sugar and corn syrup, etc.) contribute more than 25% of total energy intake.(3) Although the estimated average intake of energy-containing sweeteners in the U.S. falls below this percentage, at least one in four children (ages 9–18 years) surpasses this level. As health professionals, not only do we realize that excessive intake of nutritive sweeteners can increase one's risk of dental caries, we suspect that it may also be contributing to the obesity rates now so commonly seen.
Concerning low- or no-calorie sweeteners, the ADA suggests that they may assist in weight management, management of blood glucose, and don't contribute to dental caries. Furthermore, the ADA adds that scientists have evaluated these sweeteners for many attributes, including sensory qualities (e.g., clean, sweet taste; no bitterness; odourless), safety, compatibility with other food ingredients, and stability in different food environments. When added to nutrient-dense foods, non-nutritive sweeteners have the potential to increase their palatability promoting diet healthfulness.(2,3)
In summary, the ADA states that consumers can safely enjoy a range of nutritive and non-nutritive sweeteners when consumed within a healthy, balanced diet. (Following for example Canada's Food guide) The ADA further recommends that dietetics professionals provide consumers with science-based information about sweeteners, and support research on the use of sweeteners to promote eating enjoyment, balanced nutrition, and health.(3)
What's the limit?
Unlike with vitamins and minerals, most of which have an established Recommended Dietary Allowance (RDA) or Adequate Intake (AI), there is no set recommendation on how much non-nutritive sweetener one should consume. Instead, there is an Acceptable Daily Intake (ADI) value for each of them. The ADI is a guideline amount that represents how much of the sweetener can safely be consumed daily. It is not a maximum limit of intake. The ADI for non-nutritive sweeteners is set at 1/100 of the maximum level that produces no observed effects. This 100-fold safety factor is used to reflect any uncertainties in the data or intake estimates. The ADI is expressed as how much sweetener (in mg) can be consumed per kg body weight per day. The ADI for commonly used sweeteners is shown in the table below.
| Sweetener | ADI
mg/kg
body weight/day | ADI equivalent (approx.)
150-lb person every day/entire life |
| Aspartame | 40 mg | 14 12-oz (375 ml) cans of diet soda, or almost 80 Equal packets |
| | | |
| Acesulfame Potassium (Ace-K) | 15 mg | Typically not used as stand-alone sweetener, but in blends |
| | | |
| Saccharin | 5 mg | Currently only permitted in limited usage as a table top sweetener. A regulatory amendment is currently in process to expand the permitted usage of saccharin at specified levels in many food and beverage products. |
| | | |
| Sucralose | 5 mg | 30 Splenda packets, OR 5 12-oz (375 ml) cans of soda sweetened only with Sucralose |
| | | |
| Rebiana A (from Stevia) | approximately 12 mg | Stevia extract is a natural sweetener that is not currently approved for use in food sold in Canada. Also, stevia leaves (fresh, dried, or powdered) are not accepted for use in prepackaged foods sold to consumers.
Stevia leaves without health claims CAN be sold in Canada to a consumer wishing to use this product for personal culinary use only.
Stevia along with its extracts have been approved by Health Canada for use both as non-medicinal ingredients, and as medicinal ingredients, in certain natural health products.
Although recently approved in the USA by the US Food & Drug Administration, no manufacturers have to date filed a submission to Health Canada for approval as a food additive in Canada. |
|
Sweeteners in the marketplace
Sweeteners abound in the marketplace, and consumers often have their favourites. The five non-nutritive sweeteners in the table below are all Health Canada approved, and products containing most of them are commonplace on the shelves of local grocers.
| Sweetener | Brand Name | Sweetness factor | Calorie factor | Notes | Safety Information |
| Acesulfame Potassium (Ace-K) | Sunett®, Sweet One® | 200x sweeter than sugar | Calorie free | Does not contribute to potassium intake in the diet. | Approved for use in over 90 countries; approved by Health Canada as a sweetener at specified levels in many food and beverage products. |
| | | | | | |
| Aspartame | NutraSweet®, Equal® | 180x sweeter than sugar | Metabolized as protein; 4 calories/gram | Actually composed of two amino acids. Since only small amounts are needed to impart sweetness, provides virtually no calories. | Health Canada has approved for use at specified levels in many food and beverage products. Considered by many to be one of the most widely tested ingredients in the food supply. Not for use by individuals with phenylketonuria (PKU). |
| | | | | | |
| Saccharin | Sweet ‘N Low®, Sweet Twin®, SugarTwin® | 300–500x sweeter than sugar | Calorie free | Oldest low-calorie sweetener; discovered in 1878 | Approved for use in over 100 countries. Currently saccharin use is only permitted as a tabletop sweetener. |
| | | | | | |
| Rebiana A (from Stevia) | PureVia®, Truvia® | 250–300x sweeter than sugar | Calorie free | Derived from the leaves of a South American plant | Stevia extracts are not currently permitted as food additives in Canada.
Stevia leaves (fresh, dried or powdered) without health claims CAN be sold in Canada to a consumer wishing to use this product for personal culinary use only. |
| | | | | | |
| Sucralose | Splenda® | 600x sweeter than sugar | Calorie free (even though derived from sugar | Highly heat stable; often used for cooking and baking | Approved by Health Canada as a sweetener at specified levels in many food and beverage products. Safety shown in 110 animal studies. |
|
Sources: ADA, 2004; FDA, 2006; Kroger, 2006.
Sugar substitutes and health
Most of us have been approached by consumers or clients asking the question, "Are artificial sweeteners safe?" Based on the bulk of research and Health Canada support, the aforementioned sweeteners have been determined to be safe for use in many food and beverage products.
Sugar substitutes and diabetes
There has also been concern about sugar substitutes in diabetes. The American Diabetes Association considers non-nutritive sweeteners an option for sweetening foods, and the ADA states that when used in moderation as part of a healthy and well balanced diet sugar substitutes can contribute to the enjoyment of eating. High intensity sweeteners can help consumers cut down on calories from sugar, thus assisting with weight management, and not contributing to cavities. In a more critical review of sweeteners, aspartame in particular, scientists concluded that aspartame is safe for use by people with diabetes and may help adherance to a lower-sugar intake diet plan to support management of blood sugars.
Sugar substitutes and weight gain
Similar to their findings on diabetes, the American Diabetes Association and the ADA are not concerned that sugar-substitutes will promote weight gain. For example, they consider aspartame to be a potential weight management tool, discounting claims that low-calorie sweeteners contribute to weight gain.(4)
Sugar in the long run
The bottom line is that sugar substitutes are options for your clients and athletes to skim calories but when they need energy for activity, it's "sugar in the long run." Simple sugars — such as cane or beet sugar (table sugar, also known as sucrose), corn syrup, maltodextrin, honey, dextrose, glucose, fructose, fruit juice concentrate, molasses, and other syrups — play an important role in an athlete's regimen and can be found in many sport-specific products. These sugars provide athletes with the energy they need for their workouts. They are readily absorbed helping to raise blood glucose levels— and help athletes to avoid the dreaded "bonk." For the non-active person, simple sugars should be used as discretionary calories. For the athlete, exercise suppresses insulin release, and consuming simple sugars is essential to provide energy needed for endurance and high-intensity exercise.
References:
1. International Food Information Council (IFIC) 2008 Food & Health Survey. Accessed May 28, 2009: http://www.ific.org/research/foodandhealthsurvey.cfm.
2. American Dietetic Association, Evidence Analysis Library, Sugar and Sweet (Sweeteners). Accessed May 28, 2009: www.adaevidencelibrary.org.
3. American Dietetic Association (ADA). Position of the American Dietetic Association: Use of Nutritive and Non-nutritive Sweeteners. J Am Diet Assoc. 2004; 104: 255–275. Calorie Control Council (CCC). "Key Questions & Answers About Aspartame." 2005.
4. Magnuson. Aspartame: A Safety Evaluation Based on Current Use Levels, Regulations, and Toxicological and Epidemiological Studies. Critical Reviews in Toxicology. 2007. 37(8): 629–727.
Topics:
Energy, Research
Rights of Usage Policy