Helpful info for a healthier lifestyle
Artificial Sweeteners

How Artificial Sweeteners Can Help You Eat Less Added Sugar and Still Satisfy Your Sweet Tooth

March 14, 2017

Do you know anyone who loves to walk through an electronics store just to see the hottest new gadgets on the shelves? How about those guys who like to browse hardware stores for the latest thingamajig they can’t live without? For me, it’s a trip to the grocery store. I love to see the changing array of fresh produce on display, the endcaps with new and improved versions of time-honored brands, and the latest flavor sensations to hit the yogurt, ice cream, and salad dressing aisles! The common thread here is that the world is constantly changing and we like to keep up with what’s happening. That’s especially true in the world of food. So if you’ve noticed some increased buzz around the topic of artificial sweeteners (also known as low calorie or no calorie sweeteners) and a move away from added sugars in the foods and drinks you buy, I’ve got the scoop for you.

Last year, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture released the 2015-2020 Dietary Guidelines for Americans. One of the key recommendations was to reduce our intake of added sugars to less than 10 percent of our total calories, or no more than about 12 teaspoons a day if consuming a 2000 calorie diet. The Diet and Lifestyle Recommendations from the American Heart Association also call for a reduction in added sugars intake to help lower your risk for developing heart disease. As a result of these recommendations, the food and beverage industry has been working to reformulate many products to lower the added sugar content.

This means we are starting to see new claims on the front of some food packages, changes in ingredient lists and in the nutrition facts panel. One way we can keep the sweet taste in foods and drinks at home while using less sugar is to replace some of that sugar with artificial sweeteners. In fact, the more we cook and bake at home, the more options we have to reduce the added sugars in our diets. Let me show you how.

How to Reduce Sugar Intake

A simple way to reduce your sugar intake is to replace it with artificial sweeteners that provide no calories per serving but still satisfy your sweet tooth.

Think about all of the foods and drinks you now sweeten with sugar, honey or maple syrup to see where you can make some changes. If you have 3 cups of coffee every day and add 2 teaspoons of sugar to each, using a single packet of SPLENDA® No Calorie Sweetener for each cup instead, will provide the same sweet taste and eliminate 6 teaspoons of sugar a day! Instead of 8 fluid ounces of fresh-squeezed lemonade sweetened with 6 teaspoons of sugar, you save 84 calories by sweetening it instead with SPLENDA® No Calorie Sweetener.

Menu Makeovers Save the Day

Let’s say your menu tonight includes a garden salad with French dressing, grilled chicken with barbecue sauce and a side of baked beans, a glass of sweetened lemonade and some homemade peach crisp for dessert. Did you know you could get more than 25 teaspoons of added sugars in that meal, even with modest portions? That’s more than double the amount of added sugars most of us should have in a single day!

One way to cut back on the added sugars in this meal is to replace any of the commercial products containing added sugars with your own salad dressing, barbecue sauce, and lemonade made with SPLENDA® No Calorie Sweetener. You can also use SPLENDA® No Calorie Sweetener to sweeten the peach crisp. A third choice is to do all the above. If you’d like to give it a try there are plenty of recipes to help you do all that and more here.

If you want to substitute a SPLENDA® Sweetener for full sugar in your own favorite recipes just follow this helpful Measurement Conversion Chart to get the right amount whether using the granulated product, packets or Sugar Blends. You might also want to read my blog, Sugar Substitutes for Baking: SPLENDA® Sugar Blends and Baking with SPLENDA® Sweetener Products: Some Helpful Tips and Guidelines from Sue Taylor to get best results.

Every time you dip into a sugar bowl or honey jar is an opportunity to make a substitution that can lower your daily intake of added sugars – and more opportunities to use SPLENDA® Sweetener Products for a sweet alternative.

Image courtesy of Brett M., from This Mama Loves.

Note: This article has been updated from a previously published blog: “Using Artificial Sweeteners Instead of Sugar: What's the Scoop?”

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

March 14, 2017  |  POSTED BY: Robyn Flipse, MS, MA, RDN  |  IN: Healthy Lifestyle, Sugar Substitutes


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