Be Smart About Sweets

Read about some of the most common sugar substitutes.

From ChangeOne.com

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Do sweets have a place on your plate when you have diabetes? The answer is a qualified yes: There's room for any food on your plate as long as you keep calories under control.

Forget the old notion that sugar is inherently bad for you. Sugar is just another form of carbohydrate, and studies over the years have led the American Diabetes Association to conclude that sugar itself doesn't make blood sugar rise any faster than any other type of carbohydrate does. However, sugary snacks and desserts can raise blood sugar faster than other foods because they contain practically no fiber -- and fiber slows digestion of food and thereby tames its impact on blood sugar.

The real problem with sugar is that it has loads of calories but little nutrition. To sidestep extra calories while still indulging your sweet tooth, use sugar substitutes whenever possible. Although the safety of artificial sweeteners has been questioned over the years, numerous studies have shown them to be safe in the quantities normally used in food. There are more sugar substitutes on the market now than ever before, so you have several choices. Here are the most common:

Aspartame. Sold under brand names such as NutraSweet and Equal, aspartame is 200 times sweeter than sugar. It's used as a tabletop sweetener and is generally used in foods or drinks that aren't cooked, because it can break down and lose its sweetness when heated.

Acesulfame-K. About as sweet as aspartame but stable when heated, acesulfame-K (Sunette and Sweet One) is typically used in sweet foods that you cook, such as gelatins and puddings. It's also used in beverages and chewing gum and as a tabletop sweetener.

Saccharin. Banned in the 1970s, saccharin was later put back on the market with a label warning, then taken off the government's list of cancer-causing compounds in 2000. Primarily used in processed foods, it's also available as a tabletop sweetener under brand names such as Sweet N' Low.

Sucralose. Although made from sugar, sucralose (Splenda) is chemically altered so the body doesn't recognize it as a carbohydrate and doesn't absorb it. It's used in a variety of low-calorie foods and drinks and as a tabletop sweetener. And it's heat stable, so you can cook with it.

From ChangeOne.com

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