By Elizabeth Fourie
In the world of low-calories sweeteners, Stevia has made a name for itself due to its natural origins and zero-calorie sweetness. However, Stevia is not the only player in the game. Other low-calorie sweeteners such as Aspartame, Sucralose, and Saccharin are major contenders. In this article, we’ll dive into the differences between Stevia and these alternatives, focusing on their sweetness and health implications.
Aspartame is a low-calorie artificial sweetener that’s about 200 times sweeter than sugar and used in many diet foods, beverages and some medicines. Brands available include Canderel and Equal. While Aspartame is low in calories, it has been associated with various health concerns. Recent findings from 2023 indicate that the World Health Organisation (WHO) has declared aspartame as a possible carcinogen. A carcinogen is a substance which can cause or increase the risk of cancer, often by damaging DNA or promoting abnormal cell growth. However, it’s worth noting that intake guidelines for aspartame have remained unchanged. Stevia, on the other hand, is a natural sweetener that is about 200- 400 times sweeter than sugar, and used to sweeten foods and beverages without adding calories. Modern studies have supported its safety for consumption. Unlike Aspartame, Stevia has not been linked to the same health risks.
Sucralose is an artificial sweetener approximately 600 times sweeter than sugar. It is used in a wide range of foods and beverages, and remains stable when exposed to heat, making it suitable for cooking and baking. Brands such as Sweet Nothings and Equal feature Sucralose in their products. Sucralose is often favoured for not having the typical bitter aftertaste associated with many artificial sweeteners. However, some individuals have reported experiencing a distinct less pleasant aftertaste. In comparison, Stevia, a natural sweetener, is generally perceived to have a more natural taste without the bitterness some associate with artificial alternatives.This is in contrast to Stevia, which doesn’t present such an issue. Moreover, recent studies have indicated that Sucralose might adversely affect gut health by diminishing the population of beneficial gut bacteria.
A study from 2023 highlighted concerns about sucralose-6-acetate, a compound produced during the digestion of Sucralose. This compound was found to have genotoxic properties, implying potential interference with DNA. These findings have led to increased scrutiny and calls for more comprehensive research into the long-term health implication of Sucralose consumptions. Stevia, on the other hand, has not been associated with similar genotoxic risks. Furthermore, another study found that when food substances containing Sucralose were heated to temperatures of 93℃ and above, there was a decomposition resulting in the release of CO2 along with formation of hydrogen chloride and other compounds. This raises questions about the safety of using Sucralose in high-temperature cooking and baking. Unlike Sucralose, Stevia has not been reported to produce harmful compounds when heated.
Saccharin, discovered in 1879, stands as the oldest artificial sweetener and is 300-400 times sweeter than sugar. However, its bitter or metallic aftertaste doesn’t appeal to everyone. Both Stevia and Saccharin fall under the category of non-nutritive sweeteners, implying they offer few or no calories. Stevia is often recommended for its natural origins, while Saccharin is a product of synthetic processes. Both share the advantage of being calorie-free and not influencing blood sugar levels. However, while Stevia enjoys a reputation as a natural, zero-calorie sweetener, Saccharin has faced its share of controversies. For instance, it was once associated with cancer risks, leading to mandatory warning labels on products. This requirement was lifted in 2000 after subsequent research found no concrete evidence of such risks in humans. In the early 1970s, studies linked Saccharin to bladder cancer in rats. However, more than 30 follow-up studies determined that the results in rats do not apply to humans. On the other hand, Stevia, being a natural sweetener, has not faced such controversies and is often perceived as a healthier alternative.
While Stevia reigns supreme for many in search for a natural, calorie-free sweetening agent, it’s merely one among several choices. Aspartame, Sucralose, and saccharin each come with their advantages, catering to diverse health objectives and dietary preferences. As always, when contemplating any dietary change, a consultation with a healthcare professional is essential.
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