Dear BLOG readers, dear PEAK customers,

Few topics cause as much concern among the general public and the sports world as sweeteners do.

A few weeks ago, I launched a survey on Facebook about sweeteners to find out what the community thinks about this topic. The results were very controversial. There wasn’t really a clear consensus. Some people are afraid of sweeteners, while others consider them safe and useful.

Although they are approved by food regulatory agencies and used in countless foods, there are constant claims and reports focusing on the negative properties of artificial sweeteners. Claims of carcinogenic and appetite-stimulating effects are being spread. This is causing widespread unease.

The topic of sweeteners raises countless questions:

Is using sugar actually preferable to artificial sweeteners?

Do sweeteners have calories or not?

Do sweeteners make you hungrier than regular sugar does?

Should only certain sweeteners be used?

What exactly is the difference between sugar substitutes and sugar replacements?

It’s truly important to me to finally free PEAK’s readers from the annoying myths surrounding sweeteners. I also receive a lot of personal emails on this topic. Today, I’ll try to share my knowledge with all READERS.

In Part 1, I’ll explain some key terms and discuss the individual substances that fall under the category of sugar substitutes. At the end of Part 1, I’ll share my personal opinion on the use of sugar substitutes from a health perspective.

In Part 2, I’ll address in detail the most important questions for athletes:

 - Do sugar substitutes raise insulin levels?

 - Do sugar substitutes directly affect feelings of hunger?

In Part 3, I’d like to take a separate look at a sweet-tasting plant called stevia, which has not yet been approved.

Enjoy the read!

The Basic Distinction

Before we can even begin to address the topic of sweeteners, we must clarify the differences between various terms. The large group of substances that replace or mimic sugar in some way is called SUGAR SUBSTITUTES.

These, in turn, are divided into two subgroups with completely different properties.

1. Sugar substitutes

These are NOT sweeteners, although they are often regarded as such.

Caloric Value

Unlike sweeteners, sugar substitutes have a caloric value. Depending on the type of substance, the body utilizes this caloric value—in some cases, in an insulin-dependent manner. The logical consequence of this is, on the one hand, that people with diabetes must be cautious when using certain sugar substitutes, and on the other hand, that anyone following a dietary plan must account for sugar substitutes as a source of energy.

Digestion

Sugar substitutes can have a laxative effect because they are not completely absorbed by the small intestine and partially pass into the large intestine unchanged. There, they bind water, which can lead to bloating and diarrhea if consumed in large quantities.

Types:

The following are examples of sugar substitutes:

• Sorbitol (E 420)

• Mannitol (E 421)

• Isomalt (E 953)

• Xylitol (E 967)

• Maltitol (E 965)

• Lactitol (E 966)

Sorbitol

Sorbitol (E 420), also known as sorbitan or glucitol, is produced in food processing using enzymes derived from glucose. Sorbitol does not require insulin for metabolism and is therefore suitable for a diet for people with type 2 diabetes. Sorbitol does not damage teeth and even has an anticariogenic effect

Sorbitol is used in sugar-free or reduced-sugar candies and baked goods. Due to its moisture-stabilizing properties, it is also an ingredient in foods such as mustard, mayonnaise, toast, and sponge cake to prevent them from drying out.

Sweetness

The sweetness of sorbitol is 0.5 times that of sugar.

Digestion

Sorbitol is absorbed slowly by the body and can bind water. Sorbitol is generally considered safe. Larger amounts have a laxative effect.

Fructose Intolerance and Sorbitol Intolerance

Since sorbitol breaks down into fructose in the body, this sugar substitute should be avoided by individuals with fructose intolerance. In cases of the rare condition known as sorbitol intolerance, the small intestine is unable to process sorbitol, either completely or partially.

Mannitol

Mannitol (E 421) is of plant origin and is found primarily in the sap of the manna ash (a type of ash tree), as well as in algae and fungi. Nowadays, mannitol is also extracted from genetically modified corn. It is produced from fructose. Since mannitol production is expensive, its use as a sugar substitute is limited. It does not damage teeth.

Sweetness

Mannitol is about one-third to one-half as sweet as sugar. However, its taste is very similar to that of real sugar.

Caloric Value

The downside of mannitol is that it has the same caloric value as regular sugar.

Digestion

The breakdown of mannitol does not require insulin, meaning it is suitable for people with diabetes. Consuming excessive amounts is not recommended, as it can lead to diarrhea and bloating. In medicine, mannitol is even used as a laxative.

Isomalt

Isomalt (E 953) is produced synthetically and enzymatically from sucrose in sugar beets. The bacteria in the mouth cannot use isomalt as a food source, so it does not lead to the production of acids that damage teeth. Isomalt is primarily used in the production of reduced-calorie foods such as desserts, ice cream, jams, spreads, fruit preparations, chewing gum, candies, pastries, sauces, and mustard.

Sweetness

Its sweetness is roughly the same as that of regular sugar.

Caloric Value

Isomalt has only half as many calories as sugar, since the body utilizes only about 50% of its energy content.

Digestion

Isomalt is suitable for people with diabetes because the body’s enzymes responsible for breaking it down can only do so to a limited extent and much more slowly than they can with conventional sugar. As a result, glucose and insulin levels rise much more slowly and to a lesser extent after consuming isomalt than after consuming regular sugar.

Excessive consumption of isomalt can have a laxative effect. Here, too, a warning label must be included on foods containing more than 10% isomalt.

Xylitol

Xylitol (E 967) occurs naturally in many plants and is also an intermediate product in glucose metabolism within the human body. It is chemically produced from xylose (wood sugar). The bacteria in the mouth cannot use xylitol as a food source, so no acids that damage teeth are produced. Xylitol creates a cooling sensation on the tongue and thus enhances refreshing flavors such as menthol. Otherwise, xylitol is used in the same way as isomalt.

Caloric Value

Due to its poor energy utilization, xylitol provides only half the caloric value of regular sugar.

Sweetness

Its sweetness is roughly the same as that of regular sugar.

Digestion

Xylitol is suitable for people with diabetes because the body’s enzymes can break it down only to a limited extent and much more slowly than they can break down regular sugar. As a result, blood glucose and insulin levels rise much more slowly and to a lesser extent after consuming products containing xylitol. However, it should still be included in calorie calculations. Excessive consumption of xylitol can have a laxative effect and thus cause bloating and diarrhea.

Maltitol

Maltitol (E965), also known as Malbit® or Lycasin® (maltitol syrup), is produced through chemical-enzymatic saccharification of potato or corn starch. The substance has properties similar to those of isomalt. Maltitol has a slightly metallic taste and is therefore often combined with other sweeteners. Maltitol is used, among other things, in all kinds of desserts, ice cream, jams, spreads, fruit preparations, chewing gum, confectionery, sauces, and mustard.

Sweetness

Maltitol has a sweetness level of about ½ to ¾ that of regular sugar.

Caloric Value

Maltitol contains only half as many calories as table sugar, but should still be included in calorie calculations.

Digestion

Since consuming maltitol causes only a very slight rise in blood sugar and insulin levels, it is suitable for people with diabetes. Daily doses of more than 30–50 g (adults) or 20 g (children) may cause diarrhea or bloating.

Lactitol

Lactitol (E 966) is derived from lactose (milk sugar). The substance has properties similar to those of isomalt. It is highly soluble and has a long shelf life. The bacteria in the mouth cannot use lactitol as a food source, so it does not lead to the production of acids that damage teeth.

Sweetness

The sweetness is roughly the same as that of regular sugar. When mixed with sweeteners such as aspartame, the sweetness can be enhanced.

Caloric Value

Lactitol has only half as many calories as sugar, since the body utilizes only about 50% of its energy content.

Digestion

Lactitol is suitable for people with diabetes because the body’s own enzymes can break it down only to a limited extent and much more slowly than they can break down conventional sugar. As a result, blood glucose and insulin levels rise much more slowly and to a lesser extent after consuming products containing lactitol. Excessive consumption of lactitol can have a laxative effect.

Special Case: Fructose

Fructose is also, in a sense, a sugar substitute. Fructose is particularly popular in products for people with diabetes because, when absorbed, it must take a detour through the liver, resulting in a smaller rise in insulin levels than regular sugar. However, unlike most other sugar substitutes, fructose has the same caloric value as regular sugar, namely 4.1 kcal. Furthermore, like regular sugar, fructose can contribute to tooth decay.

2. Sweeteners

Sweeteners constitute the second group of sugar substitutes. They are substances—either synthetic or derived from natural sources—that are perceived as sweet but provide few or no calories. The sweetness of sweeteners is significantly higher than that of sugar, so only very small amounts are needed to sweeten a food. Sweeteners are available in small tablets, as a powder, or in liquid form.

Overview of Types

The following sweeteners are currently approved by law in the European Union:

Acesulfame (E950)

Aspartame (E951)

Cyclamate (E952)

Neohesperidin DC (E959)

Saccharin (E954)

Thaumatin (E957)

Sucralose (E955)

Twin-Sweet (acesulfame-aspartame salt) (E962)

Neotame (E961)

Labeling of Sweeteners

Foods sweetened with sweeteners must be specially labeled in addition to the usual information on the ingredient list: The product name must be supplemented with the statement “contains sweeteners.” For liquid sweeteners and sweetener tablets, the phrase “based on...” and the specific sweetener contained must be included. If aspartame or aspartame-acesulfame salt is present, the statement “contains a source of phenylalanine” must also be included on the packaging.

The Future of Labeling

The European Parliament is considering further labeling requirements for sweeteners in the future. In conjunction with the food’s sales description in the principal display panel, the statement “contains sweeteners” is to be mandated. For aspartame, the statement “contains aspartame” will also become mandatory.

Acesulfame (E950)

Acesulfame (E950) is a chemically synthesized sweetener that is virtually calorie-free. It does not cause tooth decay. Its sweetness is quickly perceptible. Acesulfame has a long shelf life, is very stable and heat-resistant, and has good baking stability. Therefore, it can be used in all common food preparations. At very high doses, its sweetness decreases and a metallic aftertaste develops.

Sweetness

Acesulfame is about 200 times sweeter than regular sugar.

Digestion

Acesulfame is rapidly absorbed by the human body and excreted unchanged in the urine.

Uses

Acesulfame is very commonly used as a component of sweetener blends in food production and is primarily found in “light” products, sugar-free foods, and products for people with diabetes.

Aspartame (E951)

Aspartame is a chemically synthesized, genetically engineered, intense sweetener. It is one of the most widely used intense sweeteners worldwide and is found in products from well-known companies such as Coca-Cola, Wrigley’s, Pepsi, and Fisherman’s Friend.

Digestion

Aspartame is a sweetener that is metabolized naturally by the body. It is composed of the amino acids phenylalanine and aspartic acid, as well as methanol. All of these components are found in many everyday foods such as milk, meat, vegetables, and fruit juices. The advantage of aspartame is that only small amounts are needed to provide a sweet taste. It is often used in sweetener blends together with acesulfame and cyclamate.

Sweetness

Aspartame is 200 times sweeter than sugar. It tastes like sugar and has no bitter aftertaste. Because of its protein building blocks, aspartame is not well-suited for cooking or baking, as it loses its sweetness. Aspartame also loses its sweetness in the presence of acids.

Caloric Value

Aspartame is broken down into its components in the human body. Therefore, like any protein, it provides energy (4.1 kcal/g) on a theoretical basis. However, because aspartame is used in very small quantities due to its high sweetness, it does not make a significant contribution to total energy intake.

Approval of Aspartame

Aspartame has been approved in over 90 countries worldwide and is suitable for people with diabetes, pregnant women, breastfeeding women, and children. It has been deemed safe by renowned regulatory agencies such as the U.S. FDA (Food and Drug Administration) and the Joint Expert Committee on Food Additives of the FAO (Food and Agriculture Organization of the United Nations) and the WHO (World Health Organization).

Aspartame is approved only for certain foods:

• low-calorie or sugar-free non-alcoholic beverages (max. 600 mg/l)
• reduced-calorie or sugar-free desserts (max. 1,000 mg/kg)
• reduced-calorie or sugar-free confectionery (max. 2,000 mg/kg)
• reduced-calorie or sugar-free spreads, jams, preserves, and jellies (max. 1,000 mg/kg)
• Sweet-and-sour canned fruits and vegetables (max. 300 mg/kg)
• Sweet-and-sour canned fish, seafood, and mollusks (max. 300 mg/kg)
• Snack products made from grains or nuts (max. 350 mg/kg)
• Alcoholic beverages (max. 600 mg/kg)

Controversial Discussion Regarding Aspartame

No sweetener is the subject of more controversy than aspartame. For example, it is claimed that the methanol and phenylalanine released during metabolism are dangerous.

Methanol is said to be converted into formaldehyde and then into formic acid (which, incidentally, is a completely normal metabolic process, e.g., when consuming fruit) and to cause metabolic acidosis (excess acidity) and neurotoxicity (nerve poisoning).

The consumption of aspartame is also linked to the development of brain tumors.

The Truth About Aspartame

In typical amounts, aspartame is considered safe with regard to all of the above-mentioned risks. The tolerance limit—that is, the amount that can be consumed daily over a lifetime without experiencing any side effects—is 40 milligrams per kilogram of body weight.

A man weighing 90 kg can therefore safely consume 3,600 mg, or 3.6 g, per day. Given that aspartame is 200 times sweeter than sugar, this is equivalent to 720 g of sugar per day.

Exception

Aspartame should not be consumed by people who suffer from the protein metabolism disorder phenylketonuria (PKU), as they are unable to break down the amino acid phenylalanine. In such cases, an accumulation of this amino acid can lead to health problems. For this reason, it is also appropriate that foods containing aspartame are required by law to bear the label “contains a source of phenylalanine.”

How Myths Arise

In November 1996, a research study by Olney et al. was published. Olney expressed the suspicion that there was a link between aspartame consumption and an increase in the rate of brain tumors. The article was accepted by the *Journal of Neuropathology and Experimental Neurology* (Journal of Neuropathology and Experimental Neurology 55, no. 11, 1115–1123). The FDA reviewed the study but upheld its original decision, as the dose administered to the rats exceeded the amount tolerable for humans.

Cyclamate (E952)

Cyclamate, cyclohexanesulfamic acid, is a chemically synthesized sweetener. Cyclamate is heat-stable up to 260 degrees.

Sweetness

Its sweetness is 35 times that of regular sugar, making it the least intense sweetener among those approved in the EU. To achieve greater sweetness without compromising taste, mixtures of cyclamate and saccharin (in a 10:1 ratio) are produced.

Metabolism

Cyclamate is not metabolized and is usually excreted unchanged through the urinary tract. Only very few people have bacteria in their gut flora that can break down cyclamate. However, this process is insignificant from a health and quality perspective.

The Debate Over Cyclamate

Cyclamate is also suspected of having carcinogenic properties and other adverse health effects. In animal studies, high concentrations led to bladder cancer, reduced fertility, and cell mutations. However, more recent studies have not confirmed these findings. In the U.S., cyclamate has been banned since 1969. In Europe, cyclamate is permitted in certain foods up to a specified maximum limit. It may be used in low-calorie beverages, spreads, desserts, canned fruit, and dietary supplements. It is not approved as a sweetener for ice cream, chewing gum, or candy.

The acceptable daily intake (ADI) for adults is 7 mg/kg of body weight. Many adults and children who consume large amounts of sugar-free beverages sweetened with cyclamate are at risk of reaching or exceeding this limit.

Neohesperidine DC (E959)

Neohesperidin, or neohesperidin dihydrochalcone, is a calorie-free sweetener and flavor enhancer derived from citrus fruits (bitter orange peel). Along with thaumatin and stevia, it is the only sweetener of natural origin.

Sweetness

Neohesperidin is 400 to 600 times sweeter than table sugar. When combined with other sweeteners, its sweetness increases many times over.

Metabolism

Neohesperidin DC is absorbed by the body only in negligible amounts and is then excreted unchanged.

Applications

Neohesperidin DC can mask bitter and salty flavors, making it particularly well-suited for making medications such as drops, syrups, and effervescent tablets more palatable. As a standalone sweetener, it has a lingering aftertaste reminiscent of licorice or menthol. When combined with other sweeteners, it exhibits excellent flavor characteristics. Neohesperidin DC gives low-fat foods a noticeably creamier mouthfeel. It is also used in beverages, chewing gum, low-fat margarine, and ice cream. No side effects are known.

Approval

Neohesperidin dihydrochalcone is approved as a sweetener in the EU. In the U.S., Neohesperidin DC has GRAS status (generally recognized as safe). Its ADI value is specified as 5 mg/kg body weight.

Saccharin (E954)

Saccharin is the oldest sweetener on the German market, having been discovered in 1879. It is produced through chemical synthesis. Sodium saccharin is a modified form that is more soluble and is therefore the most commonly used type. Saccharin is virtually calorie-free. Like cyclamate, saccharin is very stable, heat- and freeze-resistant, and retains its sweetness over the long term even in aqueous and acidic products (such as soft drinks).

Sweetness

Saccharin’s sweetness is about 550 times that of regular sugar. Sodium saccharin is 450 times sweeter than sugar. For a long time (and still occasionally today), saccharin was said to have a “bitter aftertaste.” However, this initial sensory drawback was eliminated decades ago through improved manufacturing processes and, above all, by blending it with cyclamate.

Metabolism

Saccharin is rapidly absorbed by the human body and excreted unchanged in the urine.

Thaumatin (E957)

Thaumatin is a sweetener derived from the West African katem fruit (miracle berry) and an African licorice plant (Thaumatococcus daniellii). Of course, it can also be produced synthetically. Thaumatin is a natural protein with an additional flavor-enhancing effect. Due to its protein base, it has a caloric value of 4.1 kcal per gram.

Sweetness

Thaumatin has an enormous sweetness—2,000 to 3,000 times sweeter than sugar.

Metabolism

Thaumatin is rapidly absorbed by the human body and excreted unchanged in the urine.

Taste

The sweetness of thaumatin is perceived with a delay but lasts longer; at higher concentrations, it leaves a licorice-like aftertaste. It loses some of its sweetness when baked or cooked because, as a protein mixture, it is not heat-stable. However, its flavor-enhancing effect remains unaffected. Thaumatin is best used in combination with other sweeteners

Uses

Thaumatin may be present in confectionery, ice cream, diet products, and vitamin- and/or mineral-based dietary supplements, as well as in confectionery and sugar-free gum.

Sucralose (955)

Sucralose is the common name for a new, very intense, calorie-free sweetener produced from sugar (sucrose). It has no bitter aftertaste. The sweet taste develops slowly but persists for a long time. The sweetness remains for a long time even after swallowing.

Sucralose is particularly effective when combined with other sweeteners and, thanks to its high sweetness, excellent water solubility, and stability, can be used in a wide range of foods and beverages. Sucralose can (like sugar) react in solutions with water, but only over a prolonged period at very high acidity levels and temperatures. Sucralose does not cause tooth decay.

Sucralose has been on the market for some time under the brand name “Splenda.”

Sweetness

Sucralose is 600 times sweeter than sugar

Metabolism

Sucralose is not metabolized by the body but is excreted unchanged.

Safety

Sucralose is approved as a food additive in the U.S. and Europe. To date, no side effects have been scientifically proven, which is why sucralose has been included in the list of harmless substances. The established ADI value is 15 mg per kg of body weight per day

Aspartame-Acesulfame Salt (E 962)

Aspartame-acesulfame salt is a synthetic salt-like compound consisting of the two sweeteners aspartame (64%) and acesulfame K (35%). It is poorly soluble in water but highly soluble in ethanol. The sweetener produced from this combination may consist of no more than 3% of substances other than the two main components.

Sweetness

E 962 is 350 times sweeter than sugar.

Safety

In Germany, E 962 has been