Nutrition News by Charlyn Fargo

The Lowdown on Sweeteners

Should you use a sugar substitute or the real thing? Many of us are trying to cut down on sugar and calories but some worry about the safety of products. However, many of the fears are based on unfounded Internet rumors and anecdotal reports, according to the University of California, Berkeley Wellness Letter.

This is what we know: Most sugar substitutes are hundreds of times sweeter than table sugar (sucrose), so you need only tiny amounts. Most are calorie-free; the rest contain fewer calories than sugar. And they don't affect blood sugar or promote tooth decay.

Do they help you stay slim? That's something that's been surprisingly hard to prove, editors say. As sugar substitutes have grown in popularity, Americans have grown fatter. But that doesn't mean sugar substitutes are the problem. Observational studies comparing weight or changes in weight in people who drink diet beverages and those who do not have yielded conflicting results. One reason is that there are many other factors that come into play. For example, people who consume diet drinks are often overweight to begin with and when they lose weight, it could be because they take other weight-control steps as well. On the other hand, people who drink diet beverages may not lose weight because they may compensate for the "saved" calories by eating more of other foods. They might think they can have a chocolate chip cookie because they are having a diet soda.

There have been clinical trials that have showed diet beverages can help people lose weight, but the trials have been short and small. Research is inconsistent as to whether sugar substitutes decrease, increase or have no effect on appetite and satiety.

The bottom line is that sugar substitutes are always likely to be controversial, especially since rumors about them, even debunked ones, keep circulating on the Internet. The Food and Drug Administration considers them safe. As always, moderation is key, since there's no truly long-term research on safety. Sugar substitutes are not a simple fix for obesity, but when combined with other small, yet sustainable, calorie-cutting steps and consumed in the context of a healthy diet, they can help some people control their weight.

Information courtesy of the University of California Wellness Letter, May 2013.

Q and A

Q: Do stevia sweeteners offer any special advantage because they are natural?

A: Keep in mind that "natural" on food labels has no legal definition; in fact, Stevia sweeteners are highly purified compounds technically called steviol glycosides, produced as extracts of the stevia plant. Research does not identify these products as any more beneficial to health than other zero-calorie sweeteners.

Stevia sweeteners are available under several different brand names and are 200 to 300 times sweeter than sugar. In the small amounts needed to sweeten foods, they are essentially calorie-free. Like other calorie-free sweeteners, Stevia sweeteners do not raise blood sugars and are safe for people with diabetes. Substituting sweeteners like this for a single teaspoon of sugar only saves 16 calories, but in foods or drinks in which it replaces larger amounts of sugar, stevia and other zero-calorie sweeteners can make a significant calorie difference over time. Of course, when added to soft drinks to replace some sugar or desserts, those foods still contain calories from the other ingredients; reduced-calorie foods are not zero-calorie. Stevia sweeteners are one of many options for adding sweetness without calories. Yet even though some refer to stevia as "natural," adding it (or any other zero-calorie sweetener) to a food or drink with no nutritional value does not suddenly turn it into health food.

Information courtesy of the American Institute for Cancer Research.

Recipe

Pulled Pork Sandwiches seem to be a staple at many restaurants and home kitchens. You can lighten things up with Shredded Chicken Sandwiches, featured in this month's Family Circle magazine. Here's the recipe which is made easier using your slow cooker.

Shredded Chicken Sandwiches

1 1/2 pounds boneless, skinless chicken breasts

1 1/2 pounds boneless, skinless chicken thighs, trimmed of excess fat

1 teaspoon dried oregano

1/2 teaspoon ground cumin

1 cup Dr. Pepper soda

1 can (8 ounces) tomato sauce

2 chipotle peppers in adobo, seeded and diced

1/4 cup sugar

2 tablespoons cornstarch

1/2 teaspoon salt

3 tablespoons balsamic vinegar

8 slices white cheddar or pepper jack cheese

8 whole wheat buns

Garnish: pickles slices and sliced red onion

Place chicken in a 4-to 5-quart slow cooker. Season with oregano and cumin. In a bowl, stir together soda, tomato sauce and chipotles. Pour into slow cooker, cover and cook on high for 6 hours or low for 8 hours. Heat oven to 350 degrees. Remove chicken to a bowl and pour liquid from slow cooker into a saucepan. In a small bowl, blend sugar, cornstarch and salt. Stir into a saucepan along with vinegar. Place over medium-high heat and bring to a boil. Reduce heat to medium and simmer 3 minutes, until thickened and clear. Shred chicken with two forks. Pour sauce over chicken and stir to combine. Let stand, covered, for 10 minutes. Make sandwiches: Place a slice of cheese on each roll. Bake at 350 degrees for 2-3 minutes or until cheese melts. Divide chicken among rolls. Garnish with pickle slices and red onions, if desired. Serves eight.

Per serving: 474 calories; 46 g protein; 38 g carbohydrate; 15 g fat; 152 mg cholesterol; 2 g fiber; 858 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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