In a world where health-conscious consumers seek alternatives to sugar, the quest for the perfect sweetener has become a hot topic. From natural sweeteners to low-calorie options, the market for sugar substitutes is booming. These alternatives promise the sweetness we crave without the calories or negative health effects. As more people look to reduce their sugar intake, especially those managing diabetes or watching their weight, the demand for innovative sugar substitutes continues to grow.
The science behind sugar substitutes is fascinating and complex. Researchers have developed a wide array of options, including substitutes for powdered sugar, granulated sugar, and even caster sugar. Each alternative has unique properties, some better suited for baking while others for beverages. As we explore the chemistry, regulatory status, impact on our bodies, and why some have become go-to choices in the food industry. We'll also discuss the best substitutes for different applications and their safety for different groups of consumers.
The Chemistry of Sugar Substitutes
Molecular Structure
Sucrose is a sugar composed of glucose and fructose subunits found in plants like sugar cane and sugar beets 1. Whereas, the sugar substitute aspartame, found in Equal, Nutrasweet, and many diet soft drinks and chewing gums, is not a sugar at all (see also neotame). Aspartame is L-α-Aspartyl-L-phenylalanine methyl ester 1, while neotame is a derivative obtained by N-alkylating aspartame.
Acesulfame potassium and sucralose are both artificial sweeteners. While acesulfame potassium is a potassium salt, sucralose is a chlorinated form of sucrose, with three hydroxyl groups replaced by chlorine atoms 1. Saccharin is derived from the aromatic hydrocarbon benzoic sulfimide and has a chemical composition unrelated to sugars 1.
Sweetness Intensity
The perception of how sweet something tastes involves detecting sweet-tasting molecules on the surface of our taste buds, initiating biochemical and neurological signals conveying sweetness intensity. Quantifying sweet taste is complex, as relative sweetness or sweetness potency is often reported compared to sucrose, assessed by taste panelists . Similarly, another factor that impacts the choice of a sugar substitute is the taste and aftertaste.
Most common sweeteners include:
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Aspartame (e.g. Equal) is 180 times sweeter than sugar (sucrose) 2
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Sucralose (e.g. Splenda) is about 600 times sweeter 5
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Saccharin is 300 times as sweet as sugar (sucrose) 2
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Acesulfame (e.g. ) is 200 times sweeter
Sugar Alcohols and Natural Sweeteners: And YES we like these much better than the artificial sweeteners listed above:
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Stevia is around 200-300 times sweeter
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Monk Fruit is about 150-200 times sweeter
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Erythritol (e.g. Zsweet, Swerve) are about 0.7 as as sweet
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Allulose is also about 0.7 times as sweet as sugar
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Xylitol, Honey, and Date Sugar are often considered just as sweet as sugar
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Agave Nectar is about 1.5 times sweeter
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Coconut Sugar is slightly less sweet than sugar
Stability in Food Products
Aspartame loses sweetness when heated, so it typically isn't used in baked goods 5. On the other hand, acesulfame potassium and sucralose are heat stable, making them suitable as sugar substitutes in baked goods 5.
The perception of sweetness intensity varies with factors like concentration, pH, serving temperature, matrix effects (e.g., other molecules affecting mineral content and viscosity), and synergistic effects (i.e., other sweet-tasting molecules). Therefore, sweetness potency values in aqueous solutions may not apply to complex food and beverage matrices.
Regulatory Status and Safety
FDA Approval Process
Sweeteners, like other ingredients added to food in the U.S., must be safe for consumption under the federal Food, Drug and Cosmetic Act. Companies must seek FDA approval to market a new food additive, or use an already approved one differently. The acts to FDA determines if the ingredient is safe for its intended use based on the latest available science 6.
Under the law, an ingredient doesn't need FDA's approval if it's "generally recognized as safe" (GRAS) by qualified experts. The use of a GRAS ingredient must meet the same safety standards as an FDA-approved food additive. If a company concludes that the specific use of a sweetener is GRAS, they may submit their information through the FDA's GRAS Notification Program 6.
Acceptable Daily Intake
The FDA has set an acceptable daily intake (ADI) level for each sweetener, which is the amount ‘considered’ safe for daily consumption amount over a person's lifetime. An ADI is usually set at 1/100 of the no observed adverse effect level (maximum level without adverse effects were seen in animal studies) 7.
Sugar Substitutes in the Food Industry
Applications in Beverages
Replacing sugary drinks with diet sodas containing sugar substitutes that provide few or no calories has been suggested as a strategy for promoting public health outcomes. 9 One approach would be to switch from sugary beverages to versions sweetened with high-intensity sweeteners (sometimes called non-caloric sweeteners, low calorie-sweeteners, or artificial sweeteners), such as sucralose, aspartame, acesulfame potassium or saccharin that provide the sweet taste of sugar, but with less energy. 9 However, these common artificially-sweetened beverages are sometimes associated with metabolic dysfunction. 9
Use in Baked Goods
Sugar is crucial in baking as it provides moisture and tenderness, liquefies when baking, increases shelf-life of finished products, caramelizes at high temperatures, and adds sweetness. 7 Refined sugar helps cookies spread for a crisp texture. 7 Because of these functions, bakers can't simply replace sugar with a different sweetener (although we think our granulated actually does a really good job at this). 7 However, in many recipes, you can decrease the amount of sugar by one third without affecting the quality of the product (or use Zsweet). 7
Honey, maple syrup, molasses, corn syrup, fructose, brown rice malt syrup, fruit juice concentrates, stevia, monk fruit sweetener, erythritol, date sugar, and sucralose can be used to replace sugar in baked goods to varying degrees. 7 Each has its own unique properties, flavors, and substitution ratios to be considered.
Challenges in Formulation
Replacing a sweetener in a formulation may mean substituting one high-calorie sweetener with another, swapping low-calorie options, or reducing the calorie count in a baked item by replacing a high-calorie option with a low-calorie one. Sugar is often considered a hard sweetener to replace because of its 'gold standard' properties like texture, mouthfeel, bulking, taste, and browning.
Using replacement ingredients that come in the same format as the original presents fewer problems. When trying to replace a dry sweeteners we need to source another another dry ingredient, while liquid sweeteners are easier to replace with other liquids. The holy grail for food and beverage brand owners is replacing sucrose with one or more ingredients at a similar price but without the calories, but this has turned out to be quite tough.
The simplest way to reduce sugar is by removing it. However, adjusting the product’s formulation to maintain its properties is a challenge. Other sugar attributes, like bulk, stabilization, boiling point elevation, freezing point depression, preservation, viscosity, and browning, are harder to replace than sweetness. The loss of these properties requires additional ingredients to maintain quality.
Conclusion
The science behind sugar substitutes offers a sweet solution for cutting back on sugar without sacrificing taste. From artificial sweeteners to natural alternatives, these substitutes provide options for dietary needs and preferences. Their unique molecular structures and intense sweetness allow for reduced calorie intake while maintaining the familiar sweetness in foods and beverages.
As research continues, it's crucial to stay informed about the long-term effects and safety of sugar substitutes. While they offer benefits for weight management and blood sugar control, moderation is key. The food industry faces ongoing challenges to create products that taste great and meet health-conscious consumers' demands. The choice between sugar and its substitutes boils down to personal health goals and taste preferences.
FAQs
Are artificial sweeteners or sugar more harmful? Natural sugars are generally considered a better choice than artificial sweeteners or regular sugar, especially for the average person. However, individuals with diabetes or prediabetes should still be cautious with natural sugars and its impact on blood sugar.
How do artificial sweeteners work? Artificial sweeteners are chemically similar to sugar molecules, activating the sweetness receptors on your taste buds. Unlike sugar, these molecules aren’t broken down by the body into calories, providing sweetness without the extra calories.
What are the potential negative effects of sugar and its substitutes? As shown above, some of these substitutes are much sweeter than sugar and might excessively stimulate sugar receptors, potentially altering our taste perceptions. These non-nutritive sweeteners are significantly sweeter than regular sugar and high-fructose syrup, so a smaller amount can produce a much sweeter taste, affecting how we experience flavors.
References
[1] https://www.chemistryviews.org/sugar-sweeteners-and-their-chemistry/
[2] https://people.chem.umass.edu/cmartin/Courses/Chem250/Sugars/index.html
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982014/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8924649/
[5] https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food
[6] https://www.fda.gov/consumers/consumer-updates/how-sweet-it-all-about-sweeteners
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/
Disclaimer
The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any significant changes to your diet or using sugar substitutes, especially if you have any underlying health conditions.