[Originally posted to Chrisydj; thought it was important.]
There's a whole section on artificial sweeteners in that book I'm using, "The Cardiologist's Wife's Chocolate too Diet." (I have to cite.) So I'll copy it here -- oh, first, check out the whole first section of the book if you or a friend have it -- there's health, medical, & nutrition info there that's the best & most updated I've seen anywhere. Ok, here's about Stevia, Splenda, & other sweeteners, copied:
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What about Stevia? Another controversy. The FDA has refused to approve stevia because of its possible cancer-causing effects. Pro-stevians argue that it’s been used by South American natives for centuries, without mentioning how long those people lived (not counting battles, snakes bites, animal attacks, & infectious disease). Also, were any long-term studies & control group studies done on them? Cancer can take years to develop, as with smoking. Meanwhile Stevia’s being as aggressively marketed as High Fructose Corn Syrup.
What are Sugar Alcohols?
There are five main sweeteners in commercial use today: saccharin, aspartame, sucralose, acesulfame, and sugar alcohols. “Sugar alcohols,” a consumer-friendly name, are derived but changed from sugar molecules, and include names like sorbitol, mannitol, xylitol, lactitol, maltitol, and others. They still have calories of the sugar type (though fewer: 2-3 calories per gram as opposed to 4 calories per gram of standard sugar), but they still affect your blood sugar and are no free ride, especially for diabetics. Their benefit is that they metabolize more slowly than regular sugar, so they last you longer, hold off those need-sweets-again-crashes.
Products containing sugar alcohols are marketed as “no sugar added” -- but beware. They often cause bloating and diarrhea. There is also the misconception that all sugar alcohol-containing products are “sugar free.” These products may still contain significant amounts of carbohydrates, which break down to sugar anyway. Check the labels.
Sugar alcohols vs. Artificial Sweeteners
Sugar alcohols and artificial sweeteners, such as saccharin (Sweet & Low) and aspartame (Equal, NutraSweet, and NatraTaste) are not the same. Artificial sweeteners contain no calories or carbohydrates at all.
Saccharin got a bad rap a few years ago – it produced bladder cancer in rats exposed to prodigious amounts – but those tests didn’t hold up in humans (no one would eat a truckload of saccharin). Still, it seems to have a slightly metallic aftertaste.
Instead we like aspartame, and love Splenda. Aspartame is in Diet Coke, practically everything else, and we’ve experienced no side effects from either product. Both have decades-long track records in many countries, and many studies in humans: no red flags, as physicians say.
Now you’re wondering, if Splenda and aspartame are so great, why do manufacturers still use sugar alcohols? Because only sugar, in one form or another, makes the cookie stiff, the gum or candy bulky. Splenda and aspartame are terrific in your coffee or no-fat yogurt or to bake with (Splenda), but they can’t make the muffin bind, the cookie stiff. That’s why, since trans fats have been banished, you’ll find sugar alcohols in more and more products. And sugar alcohols are still technically carbohydrates, remember. Check the labels.
They’re still a boon, though, these artificial sweeteners -- and, in moderation, sugar alcohols. The average American consumes 142 pounds of sugar per year, up from 100 pounds 30 years ago. There is a staggering amount of sugar in certain products: soft drinks, pies, cookies, cakes, candy, ice cream, etc. A typical can of a non-diet soft drink contains 40 - 50 grams of sugar, the equivalent of 12 teaspoons. Ten soft drinks per day, not unusual for a teenager, equals a pound of sugar; just five cans equal a half-pound of sugar.
Is there any doubt about the contribution of sugar (including carbs broken down to sugar) to the health wreckage of today?
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That's it, for that section. Btw, I too am soo a chocoholic, but avoid chocolate bars, even the aggressively marketed dark chocolate, because they still have too much fat and sugar. For a thrill, try the fudge sauce recipe in "The Cardiologist's Wife's Chocolate too Diet," which is on Amazon.com. THAT fudge is fantastically good for you. It's made of cocoa which has 29 times the amount of antioxidants as broccoli.
Here's the recipe: Dry mix *equal* amounts of cocoa with splenda, then mix in water to desired consistency. That's all. A little water makes fudge, more water makes fudge, and more water still makes a swoony yummy chocolate drink. Again, win-win. High octane health & no guilt whatsoever. Two tablespoons of cocoa (a serving) have 40 calories and 8,000 antioxidant units.
Your cocoa should be unsweetened & non-alkalinized (Dutch processed). Alkalinization destroys the antioxidants. Three good brands are Hershey's (little brown box in bakery aisles), Trader Joes, & Wild Oats/Whole Foods.
Seriously. Do eat your chocolate -- the right kind. It's so so good for you. Also helps you go longer without being hungry, for sciencey reasons I won't go into unless you want me too.
Hope this helps. Good luck in your weight loss journey.
Good luck to all!
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