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Sugar addiction?
Do you like to eat
sweet things? If you
are like most people,
your answer is likely
a resounding “Yes!”
This obsession with
sweetness doesn’t
come without a
cost—but is there a
way to cut down on
our sugar intake with-
out banishing our soft
drinks, cake, cookies
and candy?
Many years ago,
sweet foods were
highly valued be-
cause they were so
rare. Honey was the
only natural sweeten-
er, and people would
go to great lengths to
obtain it. Now sweets
are available every-
where! While this
might make our taste
buds happy, our bod-
ies aren’t made to
process so much sug-
ar every day, and all
that extra work might
be leading to health
problems.
We have three op-
tions to decrease our
sugar intake: eat less
of it, substitute, or do
both. How (and if)
you decide to do it is
entirely up to you.
The information
found on the follow-
ing pages is designed
to inform you about
your options. Check
them out and read
more about sugar and
the available alterna-
tives.
Inside this issue:
What’s all the fuss about? 2 Recipes with Saccharin 10
What is sugar? 3 Recipes with Aspartame 11
What’s the alternative? 3 Recipes with Sucralose 12
Facts about nonnutritive
sweeteners
4 Recipes with Stevia 13
Frequently Asked Questions 5-6 Helpful Websites 14
Acceptable Daily Intakes for
nonnutritive sweeteners
6 Healthy Eating Tip of the
Month Promotion
15
What does the research say? 7 Conclusion 16
More than just sweet: sugar’s
role in the kitchen.
8
Don’t forget! Cooking with
nonnutritive sweeteners
8
Baking Tips and Tricks 9
Ar
tifi
cia
l S
we
ete
ne
rs
PA
TI
EN
T
FO
OD
A
ND
N
UT
RI
TI
ON
S
ER
VI
CE
S
Healthy Eating Tip of the
Month
October 2012
In 2010, the average person in
the United States consumed a
whopping 94 pounds of refined
sugar, high fructose
corn syrup, and other
caloric sweeteners.
Actually, this number
isn’t so bad—it’s
down from a high of 107.8
pounds per capita in 1999.
Ninety-four pounds is a lot to
imagine. That’s the equivalent of
almost nineteen 5-pound bags of
sugar. What does that look like
every day? On average, we’re
consuming 445 calories from
sweeteners, or almost 28 tea-
spoons of sugar every day. Did
you catch that?
Every day.
A phrase com-
monly heard
among dietitians
is “every thing in moderation.”
While this applies to sugar and
other sweet substances, it’s clear
that most Americans are not con-
suming sugar in moderation. Not
even close.
So what’s the solution? The ob-
vious answer is to consume less
sugar, high fructose corn syrup,
and other sweeteners.
That’s the obvious answer, but
not the easy one. We like sugar
because, quite simply, it tastes
delicious. Giving up our Cokes
and Mountain Dews isn’t fun.
Isn’t there another way?
Some people say, yes, there IS
another way. How do we do
this? By flavoring our foods with
substances that taste sweet but
add little, if any, calories. These
substances are called nonnutri-
tive, or artificial, sweeteners. But
is this healthy?
Page 2
What’s all the fuss about?
“Everything in moderation” —
but is that what we’re doing?
A RT IFI CI AL SW EE TE NER S
The average American consumes almost nineteen 5-pound bags of sugar each year, or around 28 teaspoons
of sugar every day.
HE A LT HY E A TI NG TI P O F T HE M ONTH
Other names include artificial
sweeteners, high-
intensity sweeten-
ers, sugar substi-
tutes, and alterna-
tive sweeteners.
What nonnutritive
sweeteners are allowed in the
United States?
Saccharin, aspartame, acesulfa-
me K, sucralose , neotame and
stevia. (Technically stevia is not
an artificial sweetener, because it
is derived from a plant. Howev-
er, it is a highly refined product.)
Are nonnutritive
sweeteners safe?
Short answer? Yes.
Long answer: Cur-
rent evidence indi-
cates that nonnutri-
tive sweeteners do
not cause adverse effects in peo-
ple. While it is possible that long
-term human studies may reveal
health risks, the current body of
evidence indicated that nonnutri-
tive sweeteners are safe.
Nonnutritive sweeteners are sub-
stances that taste sweet but pro-
vide little or no nutrition (no cal-
ories, vitamins, or minerals).
Most are many times sweeter
than sucrose, or white refined
sugar. This is in contrast with
nutritive sweeteners such as re-
fined sugar, high fructose corn
syrup, and honey, which are high
in energy.
What are some other common
names for nonnutritive sweet-
eners?
When most of us hear the word
“sugar,” we think of white table
sugar. But sugar is actually
much more than that. Scientifi-
cally, the word “sugar” refers to
a building block of carbohy-
drate—one of the three energy-
containing nutrients. (The other
two are fat and protein.) Simple
sugars contain only one or two
of these building blocks, while
starches are formed from
longer chains.
What are the simple sug-
ars?
Generally, simple sugars taste
sweet. They include things
like table sugar (sucrose),
honey, molasses, maple syr-
up, and high fructose corn
syrup. Simple sugars can be
naturally occurring, such as in
naturally sweet foods like fruit,
and in not-so-sweet foods, like
milk.
What are added sugars?
Added sugars are
(unsurprisingly) simple sugars
that are added to foods during
production or processing. Added
sugars do not include naturally
occurring sugars.
How do I know if a food con-
tains added sugars?
Look for these terms on the in-
gredient label: anhydrous dex-
trose, brown sugar, confection-
er’s powdered sugar, corn syrup,
corn syrup solids, dextrose, fruc-
tose, high-fructose corn syrup
(HFCS), honey, invert sugar,
lactose, malt syrup, maltose,
maple syrup, molasses, nec-
tars (e.g. peach nectar, pear
nectar), pancake syrup, raw
sugar, sucrose, sugar, white
granulated sugar, cane juice,
evaporated corn sweetener,
fruit juice concentrate, crystal
dextrose, glucose, liquid fruc-
tose, sugar cane juice, fruit
nectar.
Page 3
What’s the alternative?
What is sugar?
Current evidence indicates
that nonnutritive
sweeteners are safe.
Sugar is all around us.
HE A LT HY E A TI NG TI P O F T HE M ONTH
Saccharin
Saccharin (brand names
Sweet’N Low, Sweet Twin,
Necta Sweet) is the oldest ap-
proved nonnutritive sweetener in
the United States. It was discov-
ered in 1879, and has enjoyed
popularity for over 100 years—
President Theodore Roosevelt
was a big fan. Saccharin has a
bitter aftertaste that can be
masked when is it combined
with other sweeteners. It is be-
tween 200-700 times sweeter
than sucrose (refined white sug-
ar).
Aspartame
Aspartame (brand names Nu-
trasweet, Equal, Sugar Twin) is
composed of two amino acids,
aspartic acid and phenylalanine.
Amino acids are the building
blocks for protein, and do con-
tain energy—but because aspar-
tame is 200 times sweeter than
sugar, so little is needed in foods
that the calories provided are
negligible. Aspartame breaks
apart under high-heat or high-pH
conditions, which makes is un-
suitable for use in most baked
goods. Because it is broken
down in the body, people with
the rare hereditary disease phe-
nylketonuria (PKU) should not
consume aspartame. Aspartame
produces a limited glycemic re-
sponse.
Acesulfame K
Acesulfame potassium (brand
names Sunnet, Sweet & Safe,
Sweet One) is approximately
200 times sweeter than sucrose.
(K is the atomic symbol for po-
tassium.) It is often used in com-
bination with other sweeteners
for its synergistic effects—it
helps enhance other sweeteners
by improving their sweetness
and taste profiles. Acesulfame K
is not metabolized in the body.
Sucralose
Sucralose (brand name Splenda),
is made using a sucrose mole-
cule as a foundation. Three chlo-
rine atoms replace three mole-
cules in sucrose to make a sub-
stance that tastes like sugar. It is
poorly absorbed in the body and
not metabolized. Sucralose is
very stable and can be used for
cooking and baking. It is around
600 times sweeter than sucrose.
Neotame
Like aspartame, neotame is com-
posed of aspartic acid and phe-
nylalaine. However, these amino
acids are bonded so that they
can’t be broken apart and metab-
olized in the body, making ne-
otame safe for individuals with
PKU. It is rapidly metabolized in
the body and excreted. Neotame
is 7,000-13,000 times sweeter
than sucrose and is primarily
used in sweetener blends or to
enhance flavors.
Stevia
Stevia rebaudiana is a plant na-
tive to Paraguay in South Ameri-
ca. Rebaudioside A (commonly
referred to as “stevia” or “Reb
A”) is a glycoside, or extract,
from the stevia plant. Stevia
(brand names PureVia, Sun
Crystals, Truvia) was approved
as a general purpose sweetener
by the FDA in 2008. Although
stevia comes from a natural
source, it is highly purified
through an industrial process.
Stevia is metabolized in the body
and excreted in the urine. It is
around 250-300 times sweeter
than sucrose.
Page 4
Facts about Nonnutritive Sweeteners
Did you know? Nonnutritive
sweeteners aren’t only used to
flavor foods and beverages. They
are also found in products like
cosmetics and pharmaceuticals.
HE A LT HY E A TI NG TI P O F T HE M ONTH
Q: Is nonnutritive sweetener
consumption associated with
adverse effects?
A: Current evidence indicates
that nonnutritive sweeteners
do not cause adverse effects.
While it is possible that long-
term human studies may re-
veal health risks, the current
body of evidence indicates
that nonnutritive sweeteners
are safe.
Q: Should children and
pregnant women avoid
nonnutritive sweeteners?
A: Based on studies to date,
nonnutritive sweeteners do not
harm infants or children. How-
ever, studies on these groups are
limited, so safety is not guaran-
teed. Additionally, because of
the smaller size, children are
more likely to reach the ADI for
certain sweeteners, such as as-
partame.
Q: What is the ADI?
A: ADI stands for Acceptable
Daily Intake. An ADI is the
amount of a food or substance
that a person can safely eat every
day without detrimental health
effects. This value is determined
by the FDA based on a careful
review of studies and research.
The exact number is usually de-
termined by dividing the amount
of a substance that shows no tox-
ic effects by 100.
Q: Was saccharin almost
banned by the FDA?
A: Yes. In the 1970s, the FDA
proposed banning saccharin after
some studies showed that some
rats receiving high doses of sac-
charin developed bladder cancer.
Due to public outcry, Congress
passed a law that prevented sac-
charin from being banned. In
2000, after many new studies,
the National Toxicology Pro-
gram determined that saccharin
should no longer be considered a
potential cancer-causing agent.
Q: Is aspartame the “bad” ar-
tificial sweetener?
A: No. Scientific studies have
not been able to show any health
problems resulting from aspar-
tame. However, it is possible
that certain individuals are sensi-
tive to aspartame, just as some
people are sensitive to garlic or
MSG. If you think aspartame
affects your body, try an experi-
ment: stop eating (or drinking)
it. If your symptoms go away,
you may be sensitive.
Q: What is the Academy of
Nutrition and Dietetics’ posi-
tion on nutritive and nonnutri-
tive sweeteners?
A: According to the Academy,
“consumers can safely enjoy a
range of nutritive and nonnutri-
tive sweeteners when consumed
in a diet that is guided by current
federal nutrition recommenda-
tions, such as the Dietary Guide-
lines for Americans and the Die-
tary Reference Intakes, as
well as individual health
goals.”
Q: What does that mean,
exactly?
A: Sugar and nonnutritive
sweeteners can be part of a
healthy diet, but only in mod-
eration. Too much of either
can have negative health ef-
fects. In other words: Don’t
drink five Cokes every day, reg-
ular or diet. That is not modera-
tion.
Q: Should I avoid nonnutritive
sweeteners?
A: This is completely up to you.
Nonnutritive sweeteners are like-
ly not harmful, at least at the rec-
ommended intake levels. Avoid-
ing nonnutritive sweeteners is
certainly not harmful. This is an
individual choice. If you do de-
cide to avoid nonnutritive sweet-
eners, make sure you read food
labels! They can be found in
places you wouldn’t expect.
Q: How do I avoid nonnutri-
tive sweeteners?
A: Read food labels. Watch out
for these ingredients: sucralose,
aspartame, neotame, acesulfame
K, rebaudioside A (reb A or ste-
via extract). Be on the alert if
you see the words “sugar free,”
“no sugar added,” “low-carb,” or
“lite.”
Page 5
Frequently Asked Questions
Have you ever wondered about nonnutritive sweeteners?
HE A LT HY E A TI NG TI P O F T HE M ONTH
Q: Do foods or beverages
with nonnutritive sweeteners
affect appetite or food intake
in adults?
A: Although evidence is lim-
ited, current studies indicate
that nonnutritive sweeteners do
not affect appetite. Good evi-
dence shows that aspartame
does not affect appetite or hun-
ger.
Q: Will using foods or bever-
ages containing nonnutritive
sweeteners aid in weight loss?
A: Possibly, in some cases.
Studies are limited. Weight loss
is unlikely to occur unless foods
or beverages sweetened with
nonnutritive sweeteners are used
as substitutes for high-calorie
items, without the consumption
of additional calories.
Page 6
Frequently Asked Questions, continued.
Can nonnutritive sweeteners affect your weight?
Type ADI ADI for 150-
pound adult This is equal to...
ADI for 50-
pound child This is equal to...
Saccharin 15 mg/kg
6.8 mg/lb 1023 mg 9 sweetener packets 340 mg 3 sweetener packets
Aspartame 50 mg/kg
22.7 mg/lb 3409 mg
97 sweetener packets
or twenty 12-oz soft
drinks
1136 mg
32 sweetener packets
or six 12-oz soft
drinks
Acesulfame-
K
15 mg/kg
6.8 mg/lb 1023 mg
10 sweetener packets
or twenty-five 12-oz
soft drinks*
340 mg
6 sweetener packets
or eight 12-oz soft
drinks*
Sucralose 5 mg/kg
2.3 mg/lb 341 mg
30 sweetener packets
or five 12-oz soft
drinks
113 mg
10 sweetener packets
or one 12-oz soft
drink
Neotame 18 mg/kg
8.2 mg/lb 1227 mg n/a 409 mg n/a
Stevia (Reb
A)
12 mg/kg
5.4 mg/lb 818 mg
29 sweetener packets
or twenty-four 8-oz 273 mg
9 sweetener packets
or eight 8-oz soft
* Sweetenened with typical blend of acesulfame-K and aspartame.
Acceptable Daily Intakes for nonnutritive sweeteners
HE A LT HY E A TI NG TI P O F T HE M ONTH
Artificially sweetened
beverages and weight gain
This study examined the rela-
tionship between artificially-
sweetened beverage con-
sumption and long-term
weight gain. Researchers
found that individuals drink-
ing the most artificially-
sweetened beverages also
gained the most weight over
seven to eight years. The rea-
son behind this relationship is
unclear. Some scientists be-
lieve artificial sweeteners
may indirectly cause weight
gain and other related problems,
while other scientists believe
that the relationship is just one
part of a larger issue.
Fowler SP, Williams K, Resendez RG,
Hunt KJ, Hazuda HP, Stern MP. Fuel-
ing the Obesity Epidemic? Artificially
sweetened beverage use and long-term
weight gain. Obesity. 2008; 16(8):1894
-1900. Accessed April 23, 2012.
Artificial sweeteners and
cancer risk
This study from Italy examined
the relationship between artifi-
cial sweeteners (especially sac-
charin and aspartame) and can-
cer risk by comparing the artifi-
cial sweetener consumption of
individuals with cancer to those
without cancer. Overall, the re-
search showed that there was no
association between artificial
sweetener intake and cancer risk.
Gallus S, Scotti L, Negri E, et al. Arti-
ficial Sweeteners and cancer risk in a
network of case-control studies. Ann
Oncol. 2007;18:40-44. Accessed April
23, 2012.
Artificial sweeteners and
weight loss
This study found that people
who maintained a minimum
10% weight loss for at least
five years consumed more
diet soft drinks than individu-
als who had always been at a
normal (healthy) weight.
Both groups had a very low
consumption of regular-
calorie soft drinks. These
findings suggest that diet soft
drinks may be a helpful strat-
egy for maintaining weight
loss. As a side note, even
though their intake was higher,
weight-loss maintaining partici-
pants drank only around 8 oz of
diet soft drinks on average per
day.
Phelan S, Lang W, Jordan D, Wing RR.
Use of artificial sweeteners and fat-
modified foods in weight loss maintain-
ers and always-normal weight individu-
Page 7
What does the research say?
Is one better than the other?
HE A LT HY E A TI NG TI P O F T HE M ONTH
Sugar does more than just make
food sweet—it plays an im-
portant role in many reactions
that take place during baking and
cooking. According to sugar.org,
sugar performs 14 different
functions in food! Sugar:
1. Interacts with molecules of
protein or starch during the
baking and cooking process.
2. Acts as a tenderizer by ab-
sorbing water and inhibiting
\gluten development, as well
as delaying starch gelatiniza-
tion.
3. Incorporates air into shorten-
ing in the creaming process.
4. Caramelizes under heat,
which provides cooked and
baked foods with a pleasing
color and aroma.
5. Speeds the growth of yeast
by providing nourishment.
6. Serves as a whipping aid to
stabilize beaten egg foams.
7. Delays coagulation of egg
proteins in custards.
8. Regulates the gelling of fruit
jellies and preserves.
9. Helps to prevent spoilage of
jellies and preserves.
10. Improves the appearance and
tenderness of canned fruits.
11. Delays discoloration of the
surface of frozen fresh fruits.
12. Enables a wide variety of
candies through varying de-
grees of recrystallization.
13. Controls the reformation of
crystals through inversion.
14. Enhances the smoothness
and flavor of ice cream.
Because sugar is so important to
certain products, it can’t always
be completely removed from a
recipe. For most baked products,
it’s recommended that you re-
place no more than half of the
sugar in a recipe with nonnutri-
tive sweeteners—and you will
most likely have to experiment
with recipes before you come up
with the right combination to
suit your own tastes. Remember
that no sweetener tastes exactly
like sugar.
Page 8
More than just sweet: Sugar’s role in the kitchen
Don’t forget! Cooking with nonnutritive sweeteners
Sugar acts as a tenderizer
in baked goods,
caramelizes under heat,
helps prevent spoilage, and
plays an important role in
the form and structure of
candies and baked goods.
There’s a reason sugar is a baking staple.
It takes practice!
HE A LT HY E A TI NG TI P O F T HE M ONTH
Start by replacing 1/2 of the sug-
ar in a recipe with the nonnutri-
tive sweetener of your choice.
Then try following some of these
tips to get the best possible re-
sults.
Watch out what form of a
sweetener you use, as the
amount a recipe calls for will
vary depending on the prod-
uct. Some products can be
measured cup-for-cup, just
like sugar (these will contain
fillers, or bulking agents).
Other products are much
more concentrated. You may
need only half the volume of
sugar, or even less.
Don’t use sweeteners con-
taining aspartame for recipes
that require baking or cook-
ing with heat. You can add
aspartame to recipes after the
product has been removed
from heat.
Baked goods tend to bake
faster, so you may need to
decrease the baking time.
You could also try baking at
a lower temperature.
Baked items will go stale
faster, so freeze them if you
aren’t going to eat them
within 24 hours.
Try replacing just the white
sugar in recipes, and leaving
in the brown sugar.
When making sweet sauces,
frozen desserts, and drinks,
most or all of the sugar can
be replaced with nonnutritive
sweeteners.
In recipes for high-sugar
foods like frosting, candy,
fudge, caramel, pecan pies,
angel food or pound cake,
start by replacing only about
1/4 of the sugar.
Visit manufacturers’ web-
sites for more tips and sug-
gestions. Here are some you
can try:
www.sweetnlow.com
(saccharin)
www.equal.com
(aspartame)
www.sweetone.com
(acesulfame K)
www.splenda.com
(sucralose)
www.truvia.com
(stevia)
Try some of the following
easy recipes!
Page 9
Baking Tips and Tricks
Start by replacing 1/2 of
the sugar in a recipe.
HE A LT HY E A TI NG TI P O F T HE M ONTH
Peanut Butter and Banana Shake Makes 1 serving
Ingredients:
1/2 cup cold skim milk
1/2 large banana
1 Tbsp peanut butter
1-1/4 tsp vanilla extract
1/4 tsp saccharin sugar substitute
Pinch ground nutmeg
Directions:
1. In a blender, combine all ingredients and blend until smooth. Pour into a glass to serve.
Note: For a thicker shake, freeze a peeled banana and freeze milk in an ice cube tray.
Nutrition facts per serving:
172 calories, 4g fat, 2mg cholesterol, 64mg sodium, 24g carbohydrate, 9g protein.
Tropical Shake Makes 2 servings
Ingredients:
1/2 cup low-fat vanilla yogurt
1/2 cup sliced banana
1/4 cup crushed pineapple packed in unsweetened juice
1/4 cup skim milk
2 packets saccharin
1/2 tsp coconut extract
6 ice cubes
Directions:
1. In a blender, combine all ingredients and blend at medium speed until smooth and frothy. Pour into 2
glasses.
Nutrition facts per 1 cup serving:
130 calories, 1g fat, 1g saturated fat, 1mg cholesterol, 55mg sodium, 29g carbohydrate, 4g protein.
Page 10
Recipes with Saccharin
HE A LT HY E A TI NG TI P O F T HE M ONTH
Citrus Cooler Makes 16 servings
Ingredients:
5 lemons
5 limes
5 oranges
3 quarts water
1-1/2 cups aspartame spoonful or granulated, or 36 packets aspartame sweetener
Ice cubes
Fresh fruit slices (optional)
Directions:
1. Squeeze the juice from the lemons, limes, and oranges. Pour into a gallon container.
2. Stir water and aspartame into juices; mix well.
3. Refrigerate, covered, until ready to use. Serve over ice. Garnish each drink with a fruit slice, if desired.
Nutrition facts per serving:
19 calories, 0g fat, 0mg cholesterol, 4mg sodium, 5g carbohydrates, 0g protein.
Chai Latte Makes 1 serving
Ingredients:
1/2 cup very warm 2% or fat-free milk
1/2 cup hot strongly brewed tea (tea with orange and sweet spices)
1 Tbsp aspartame spoonful or granulated or 1-1/2 packets aspartame sweetener
1/4 tsp vanilla
1/8 tsp ground cloves
Note: To warm milk in a microwave, place in glass container and microwave on HIGH 30 to 40 seconds, or
until steaming.
Directions:
1. Combine all ingredients in a beverage mug until blended. Serve immediately.
Nutrition facts per serving:
53 calories, 0g fat, 2mg cholesterol, 74mg sodium, 7g carbohydrates, 5g protein.
Page 11
Recipes with Aspartame
HE A LT HY E A TI NG TI P O F T HE M ONTH
Strawberry Orange Smash Smoothie Makes 5 servings; serving size can vary slightly depending on size of fruit
Ingredients:
3 cups frozen strawberries, unsweetened
2/3 cup sucralose no calorie sweetener, granulated
1-1/4 cups orange juice
1 cup yogurt, plain, non-fat
1/2 tsp vanilla extract
1/4 cup ice cubes
Directions:
1. Add all the ingredients to blender. Mix on low speed for 10 seconds. Remove lid, stir with wooden
spoon. Mix on medium speed for 15-20 seconds, remove lid and stir again. Mix on high speed for 15-20
seconds or until smooth.
2. Pour into glasses. Serve immediately.
Nutrition facts per 8 fl. oz serving:
90 calories, 0g fat, 0mg cholesterol, 30mg sodium, 21g carbohydrates, 2g dietary fiber, 17g sugar, 3g protein.
Sweet Hot Chocolate Makes 2 servings
Ingredients:
8 packets sucralose no calorie sweetener
3 Tbsp cocoa (preferably Dutch processed)
2 cups 2% reduced-fat milk
Directions:
1. Mix sucralose and cocoa together in a small saucepan. Gradually add milk, whisking until blended.
2. Cook over medium-low heat until thoroughly heated. Serve immediately.
Nutrition facts per 8 fl. oz serving:
140 calories, 50 calories from fat, 6g total fat, 3.5g saturated fat, 20mg cholesterol, 125mg sodium, 16g carbohydrates, 2g dietary
fiber, 12g sugars, 10g protein.
Page 12
Recipes with Sucralose
HE A LT HY E A TI NG TI P O F T HE M ONTH
Triple Berry Soymilk Smoothie Makes 4 serving
Ingredients:
2 cups low-fat vanilla soymilk
1 cup blackberries
1 cup strawberries
1 cup blueberries
1/8 tsp cinnamon
2 Tbsp + 1 tsp stevia sweetener spoonable or 8 packets stevia sweetener
Directions:
1. Add all ingredients to blender. Blend on High until smooth.
Variations: Use frozen fruit or add 1 cup of ice for a frosty frozen version of this smoothie.
Nutrition facts per serving:
100 calories, 3g total fat, 0mg cholesterol, 10mg sodium, 22g carbohydrates, 4g dietary fiber, 10g sugar, 5g protein.
Lemon Iced Tea Makes 4 servings
Ingredients:
4 cups water
4 bags black tea
3 Tbsp stevia spoonable or 10 packets stevia
2 tsp lemon juice
Directions:
1. Bring water to a boil. Remove from heat and add tea bags. Steep for 5 minutes. Discard tea bags.
2. Stir in stevia and lemon juice. Refrigerate until chilled. Serve over ice.
Nutrition facts per 1 cup serving:
0 calories, 0g fat, 0mg cholesterol, 0mg sodium, 9g carbohydrate, 0g protein.
Page 13
Recipes with Stevia
HE A LT HY E A TI NG TI P O F T HE M ONTH
Check out the following website or pages to learn more about sugar and nonnutritive
sweeteners.
http://www.medicinenet.com/artificial_sweeteners/article.htm
Article by a relatively unbiased source about nonnutritive sweeteners. Provides a look at the
benefits and possible risks.
http://www.minnesotamedicine.com/PastIssues/PastIssues2011/August2011/
SweetDebateAugust2011.aspx
Interesting article that looks at the relationship between diet soda and obesity
http://www.mayoclinic.com/health/artificial-sweeteners/MY00073
Overview of nutritive and nonnutritive sweeteners by the Mayo Clinic.
Note: the following websites, while containing helpful information, are provided and maintained by
groups promoting nonnutritive sweeteners. As a result, they provide a biased view and cannot be
expected to fully address health concerns.
http://www.caloriecontrol.org/
More in-depth information about nonnutritive sweeteners. Note: This information is provided by
an industry group that promotes nonnutritive sweeteners.
http://www.equal.com/
A website for aspartame.
http://www.splenda.com/
The Splenda (sucralose) website. Visit the Frequently Asked Questions page or look up cooking
and baking tips.
http://www.neotame.com/index.asp
A website providing in-depth information about neotame.
http://www.pureviaforhealth.com/
A website for stevia.
Page 14
Helpful websites
HE A LT HY E A TI NG TI P O F T HE M ONTH Page 15
(Product description from amazon.com)
Enter to win this month’s prize—an im-
mersion blender!
Whip up great dressings, tasty sauces
and more with this handy (and
handheld) immersion blender. Its ergo-
nomic grip and stainless steel blades
produce great results—and it rinses off
easily when done. Perfect for small or
large tasks that require on-the-spot
blending.
Use it to make smoothies and blended
drinks from recipes on this site!
Healthy Eating Tip of the Month Promotion!
Perfect for making individual smoothies!
Stop by the Healthy Eating Tip of the Month display in the University
Hospital Cafeteria during the month of October to enter your name in
the prize drawing. The winner’s name will be drawn in November.
How do
I enter?
The jury is still out on whether switching from nutri-
tive sweeteners (sugars) to nonnutritive sweeteners
can improve health. Switching from Coke classic to
Coke Zero will likely not result in weight loss by it-
self, but it could be a helpful part of a larger effort
to lose weight.
Remember: Everything in moderation. This ap-
plies to both sugar (in all its forms) and nonnutritive
sweeteners.
Nutrition Counseling Center
UH Room #2A-237 (second floor)
1500 E. Medical Center Drive
Ann Arbor, MI 48109
PATIENT FOOD AND NUTRITION
SERVICES
Conclusion
Phone: 734-936-7527
Check out other healthy
eating tips at
www.med.umich.edu/pfans/
services/tip.htm
Questions? Please
don’t hesitate to ask!