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By Deliana Infante Reviewed by Lily Ramsey, LLM

The sweet debate
Exploring artificial options
Nature's sweetness
Sweetener safety and health
Beyond taste and health
Sweet decisions
References 
Further reading

Artificial and natural sweeteners are popular sugar substitutes. While artificial sweeteners promise zero calories, their health effects are controversial.

Natural sweeteners, such as honey and stevia, offer a healthier alternative but still require moderation. Ultimately, making informed dietary choices about sugar substitutes is critical to overall health and wellness.

Image Credit: Pheelings media/Shutterstock.com The sweet debate

Artificial sweeteners are chemically synthesized sugar substitutes designed to provide the sweetness of sugar without the calories and potential blood sugar spikes.1 Common examples include aspartame, sucralose, and saccharin, which are often found in "diet" or "zero-calorie" beverages and low-sugar processed foods.1

Natural alternatives, on the other hand, are sweeteners derived from natural sources, such as plants or fruits. They include stevia, honey, agave nectar, and more.1,2 Although these sweeteners contain calories, they often have a lower glycemic index than regular sugar, meaning they're less likely to spike blood sugar levels.1,2

The prevalence of these molecules in the modern diet is hard to ignore. Fueled by a global push toward healthier eating and weight management, their use has skyrocketed; the U.S. Food and Drug Administration (FDA) alone has approved six artificial sweeteners and designated several natural alternatives as "generally recognized as safe" (GRAS).3

In addition to providing a lower-calorie alternative to sugar, these sweeteners allow people with diabetes to enjoy sweet-tasting foods without disturbing their blood sugar levels.3 However, the health implications are still a topic of much debate, underscoring the need to make informed dietary choices. Exploring artificial options

Six artificial sugar substitutes have been approved by the FDA:

Saccharin (Sweet and Low, Sweet Twin, Sweet'N Low, and Necta Sweet), aspartame (Nutrasweet, Equal, and Sugar Twin), acesulfame potassium (Sunett and Sweet One), sucralose (Splenda), neotame (Newtame), and advantame (Advantame).3

They typically have a more complex chemical structure than regular sugar, as they are synthetically-made compounds that contain nitrogen, chlorine, and sulfur elements. The most common are aspartame and sucralose.1

Aspartame is known for its intense sweetness and low-calorie profile. It is made up of aspartic acid and phenylalanine.4 When metabolized, it breaks down into these amino acids and a small amount of methanol. Although it is up to 200 times sweeter than sugar, it provides zero calories.4

Sucralose is another high-intensity artificial sweetener that is about 600 times sweeter than sugar.1,4 It is chemically produced by sucrose chlorination. Sucralose remains stable under heat and over a wide range of pH conditions. That's why it's ideal for use in cooking or processed foods.1,4 These sweeteners underwent a rigorous approval process before they came to market.5

The FDA5 and the European Food Safety Authority (EFSA)6 take strict measures to ensure the safety of artificial sweeteners entering the market.5,6 The approval process begins when a manufacturer submits a detailed application for food ingredient approval, including scientific research and evidence to support the product's safety. 5,6

The agencies then review the evidence and compare the cumulative dietary exposure estimate with toxicological information on the sweeteners. 5,6 If the substance meets the standards, it is approved.  However, its safety continues to be monitored. 5,6

It's also important to remember that each sweetener has an Acceptable Daily Intake (ADI), an estimate of the amount of a substance a person can consume daily over a lifetime without health risks.4-6 Often, these limits far exceed the amounts people consume. 4-6 Difference Between Artificial Sweeteners And Real Sugar Play Nature's sweetness

In addition to their enhanced sweetness, natural sweeteners have a unique and rich nutritional profile.  Stevia, for example, is a zero-calorie sweetener derived from the leaves of Stevia rebaudiana, but its high-intensity sweetness doesn't affect blood sugar levels.4 Another example is Siraitia grosvenorii Swingle fruit extract, commonly known as monk fruit/luo han guo.4

Then there's thaumatin, a natural sweetener derived from the fruit of the West African katemfe fruit.4 It's estimated to be 2000 times sweeter than sugar but has a different flavor profile that includes lingering sweetness and delayed onset.4

In the case of honey and maple syrup, these two natural sweeteners are composed primarily of fructose and glucose and have a moderate effect on blood sugar levels, but have interesting antioxidant and antibacterial properties.7,8 Sweetener safety and health

Scientific evidence shows that the health effects of artificial sweeteners vary. Aspartame, for example, is metabolized to methanol, which at high levels can lead to toxic health effects and has been linked to the development of cancer.4,9 On the other hand, sucralose (Splenda) has been associated with gut permeability and changes in the microbiota, negative modulation of T-cell responses, inflammation, oxidative stress, and genotoxicity.9-11

The WHO's risk assessment of aspartame concluded that there was limited evidence to change the ADI previously established.12 In the case of sucralose and the rest of the sweeteners (natural and synthetic), the WHO recommended against their consumption for weight loss unless the individual suffers from pre-existing diabetes.13 Beyond taste and health

It is important to note that dietary choices about sweeteners can have an impact beyond health. The production of artificial sweeteners often involves complex, energy-intensive industrial processes that contribute to a larger carbon footprint.

They have also recently raised public concern for their potential negative impact on aquatic life, as they are resistant to wastewater treatment and remain as a new source of pollution in water bodies.14

On the other hand, natural sweeteners, such as honey, may have their own environmental and ethical implications, particularly concerning the welfare of bees. However, this calls for attention to the growing trend of sustainable and ethically sourced sweeteners.15 Locally produced honey, organic stevia, and maple syrup, for example, have less environmental impact and often support community economies and fair trade practices.15 Sweet decisions

When choosing between artificial sweeteners and natural alternatives, health goals and dietary needs must be considered. Artificial sweeteners are low in calories and may aid in weight management for individuals with certain health conditions or diseases such as diabetes, while natural sweeteners such as honey or maple syrup have different nutritional profiles and biological activities.

For diabetes management, artificial sweeteners may be preferred due to their minimal impact on blood glucose, while natural sweeteners should be used with caution. Moderation is key, as excessive consumption of either type can interfere with weight management and glycemic control. References Chattopadhyay S, et al.(2011). Artificial Sweeteners – a review. Journal of Food Science and Technology, 51(4), 611–621. https://doi.org/10.1007/s13197-011-0571-1 Commissioner, O. of the. (n.d.). How sweet it is: All about sweeteners. U.S. Food and Drug Administration. [Online]  https://www.fda.gov/consumers/consumer-updates/how-sweet-it-all-about-sweeteners Center for Food Safety and Applied Nutrition. (n.d.-b). High-intensity sweeteners. U.S. Food and Drug Administration. [Online]  https://www.fda.gov/food/food-additives-petitions/high-intensity-sweeteners Center for Food Safety and Applied Nutrition. (n.d.-a). Aspartame and other sweeteners in food. U.S. Food and Drug Administration.  [Online] https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food Center for Food Safety and Applied Nutrition. (n.d.-c). Understanding how FDA regulates food additives and Gras ingredients. U.S. Food and Drug Administration. [Online]  https://www.fda.gov/food/food-additives-and-gras-ingredients-information-consumers/understanding-how-fda-regulates-food-additives-and-gras-ingredients Food Additives. European Food Safety Authority. (n.d.). [Online]  https://www.efsa.europa.eu/en/topics/topic/food-additives Samarghandian S, et al. (2017). Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Res. 9(2):121-127. doi: 10.4103/0974-8490.204647. PMID: 28539734; PMCID: PMC5424551. Mohammed F, et al.(2023). Nutritional, pharmacological, and sensory properties of Maple Syrup: A comprehensive review. Heliyon, 9(9). https://doi.org/10.1016/j.heliyon.2023.e19216 Artificial Sweeteners and cancer. National Cancer Institute. (n.d.). [Online]  https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet#:~:text=Six%20artificial%20sweeteners%20are%20approved,sucralose%2C%20neotame%2C%20and%20advantame. Schiffman S.S, et al. (2023). Toxicological and pharmacokinetic properties of sucralose-6-acetate and its parent sucralose: in vitro screening assays. Journal of Toxicology and Environmental Health, Part B, 26(6), 307–341. https://doi.org/10.1080/10937404.2023.2213903 Zani F, et al. (2023). The dietary sweetener sucralose is a negative modulator of T cell-mediated responses. Nature, 615(7953), 705–711. https://doi.org/10.1038/s41586-023-05801-6 World Health Organization. (n.d.-a). Aspartame hazard and risk assessment results released. World Health Organization. [Online] https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released World Health Organization. (n.d.-b). Who advises not to use non-sugar sweeteners for weight control in newly released guideline. World Health Organization. [Online]  https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline Naik A.Q, et al. (2021). Environmental impact of the presence, distribution, and use of artificial sweeteners as emerging sources of pollution. Journal of Environmental and Public Health, 2021, 1–11. https://doi.org/10.1155/2021/6624569 Choudhury, N. R. (2023, August 17). Are naturally derived sweeteners more sustainable?. Food Beverage Insider. [Online]  https://www.foodbeverageinsider.com/sweeteners/naturally-derived-sweeteners-sustainability-and-eco-friendliness Further reading What are the Effects of Artificial Sweeteners on Gut Health? Sucralose: Safety and Evidence Are Sweeteners Healthy?

Last Updated: Feb 16, 2024

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Stars align: Duchene 2OT hero after no-goal call

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Stars align: Duchene 2OT hero after no-goal call

Matt Duchene‘s heroics Friday put his current team in the Western Conference finals at the expense of the team that drafted him more than a decade ago.

An unmarked Duchene flicked his wrists, and in less than a second scored the winning goal that sent the Dallas Stars to a 2-1 double-overtime win in Game 6 against the Colorado Avalanche to close out their semifinal series.

“Those guys mucked hard at the end, and it just popped out to me,” Duchene told Turner Sports after the game. “I put it in and then blacked out pretty much. I was so tired, I started skating and I got tired, and I don’t even know what I did after that. I was pretty pumped up.”

Duchene’s goal and the events that led to it came with several moving parts.

Most notably, it sends the Stars back to the Western Conference final for a second straight season and for the third time in the past five years. They will face either the Vancouver Canucks or the Edmonton Oilers. The Canucks have a 3-2 series lead and could end the series Saturday in Edmonton, or the Oilers could force a Game 7 set for Monday in Vancouver.

In last season’s conference final, the Stars lost in six games to the eventual champions, the Vegas Golden Knights.

The goal also came after some controversy in the first extra period, when Duchene was involved in a Mason Marchment goal that was called back because of goaltender interference.

With 7:29 remaining in the first overtime, Duchene was battling with Avalanche defenseman Cale Makar for position in front of Avs goaltender Alexandar Georgiev. Marchment fired a shot on net that beat Georgiev. However, the goal was reviewed, with Duchene appearing to have impeded Georgiev in the crease while contacting Makar.

The NHL Situation Room, which is charged with reviewing goals, determined that Duchene impaired Georgiev’s “ability to play his position in the crease prior to the puck entering the Colorado net.” The ruling was made in accordance with Rule 69.1, which states that “an attacking player, either by his positioning or by contact, impairs the goalkeeper’s ability to move freely within his crease or defend his goal.”

“Duchy’s ass was over the line,” Marchment told reporters after the game. “His feet were outside, but his ass was over the line. So that’s the explanation I got.”

Duchene opened the second overtime with a chance to win it early. Stars defenseman Esa Lindell recovered the puck near the Stars’ bench and played a pass through the seam that allowed Duchene to get the edge and skate toward the net. Duchene got a breakaway before Avs defenseman Josh Manson lunged forward and used his stick to disrupt Duchene’s stick, which saw his offering reach the net but get stopped by Georgiev’s right leg pad.

Duchene’s series-ending goal came soon after.

“You can imagine how we felt on the no-goal call,” Duchene told Turner Sports. “Then the breakaway, I felt like I had a really good chance to score there. Obviously, it was a slash, but it got me on the stick, so it was a legal play.”

Duchene’s winning goal eliminated the club that drafted him with the No. 3 pick in 2009. Since he requested a trade in 2017, the Avs won the Stanley Cup in 2022 while Duchene played in three markets before signing a one-year deal with the Stars last offseason.

Duchene was part of a youth movement in Colorado that was built around promising stars such as Gabriel Landeskog, Nathan MacKinnon and Mikko Rantanen but had gone through a challenging 2016-17 season that saw them finish with 48 points. At the time, that was the fewest points in the salary-cap era.

Finishing with the worst record in the league led to the Avs getting the No. 4 pick and drafting future Norris Trophy winner Makar. Months after they drafted Makar, Duchene requested a trade.

A childhood Avalanche fan, he was traded to the Ottawa Senators as part of a three-team trade that saw the Avs receive defenseman Samuel Girard along with draft picks that later became Bowen Byram and Justus Annunen.

It was a trade that would help the Avalanche strengthen a foundation that eventually saw them win the third Cup in franchise history back in 2022.

“I have a lot of fond memories of being an Avs and they were my favorite team growing up,” Duchene told TNT. “It was an absolute honor to be here, and it was one of the hardest things I had to do was to ask out. We were just at a crossroads, and they turned it around really quick, and I was happy for them when they won.”

Duchene lasted a season and a half in Ottawa before he was traded to the Columbus Blue Jackets. He helped the Jackets reached the playoffs that year before signing a seven-year contract with the Nashville Predators worth $8 million annually.

His time with the Predators was mixed. In 2021-22, he scored a career-high 43 goals and 86 points in 78 games. The following season saw him fall 30 points shy of 86 points while playing in seven fewer games.

A front-office shift led to the Predators making changes with one of those adjustments coming in the form of buying out Duchene. It made him a free agent and someone the Stars signed to a one-year deal worth $3 million.

With the Stars this season, Duchene reached the 20-goal mark for the 11th time in his career while hitting the 60-point plateau for the fourth time.

“God had a plan for me, and I’m just living out that plan,” Duchene told TNT. “It’s kind of fitting I guess that things went the way they did last night in a barn and in a place that meant a lot to me. … I’ve nothing but fond memories as an Av and nothing but good feelings toward them.”

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Hotel fire alarm a good omen as Panthers oust B’s

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Hotel fire alarm a good omen as Panthers oust B's

BOSTON — Florida Panthers coach Paul Maurice considered it a good omen when the fire alarm went off at the team hotel Friday afternoon, just as he was settling in for a pregame nap.

“In my career, the number of times that something got messed up at the hotel … it’s like a guaranteed win,” Maurice said after a 2-1 victory over Boston earned the Panthers a spot in the Eastern Conference finals. “I said, ‘If this holds true, I guarantee we’re winning today.'”

Maurice’s superstition held true a few hours later when defenseman Gustav Forsling scored the tiebreaking goal with 1:33 left, and Sergei Bobrovsky stopped 22 shots to help the Panthers beat the Bruins 2-1 and clinch their second-round playoff series in six games.

A year after playing for the Stanley Cup, the Panthers will meet the New York Rangers in the Eastern Conference finals. Maurice might have been deprived of a nap Friday, but his team has five days to prepare for Game 1 against the Rangers on Wednesday night at Madison Square Garden.

“I’m not doing that. I’m not doing anything with that,” he said. “I need a day off.”

Anton Lundell scored for the Panthers and also set up the game winner when his shot was deflected to the left side of the net. Forsling came in and beat Jeremy Swayman on the short side.

“I didn’t see it go in,” said Forsling, who scored 10 goals this season — one of them a game winner. “I just saw someone else react. It was amazing. I’m not usually the guy who scores the game-winning goal; I’m out there trying to defend. It’s nice to help your team win, but I’ll stick to defense.”

Florida won all three games in Boston this series and has taken six straight playoff games at the TD Garden. The Panthers also knocked the record-setting Bruins out of the playoffs last year on their way to the Stanley Cup Final, where they lost to the Vegas Golden Knights.

“They had had such a big year last year,” Maurice said. “This series felt way different than last year’s. I think we’re a much better team than we were last year when we came in here.”

Swayman stopped 26 shots for the Bruins. Pavel Zacha scored to give Boston a 1-0 lead late in the first period, but it was unable to beat Bobrovsky again. In the series, the Panthers outshot the Bruins 198-135.

“You can’t win every game 2-1,” Bruins coach Jim Montgomery said. “Their goalie was good, and we didn’t beat him.”

“In my career, the number of times that something got messed up at the hotel … it’s like a guaranteed win. I said, ‘If this holds true, I guarantee we’re winning today.'”

Panthers coach Paul Maurice

The Bruins got captain Brad Marchand back after he missed two games with an injury believed to be a concussion. The longest-tenured member of the roster got a big ovation at introductions; Montgomery said it helped propel Boston to a better start than in previous games, when it spotted the Panthers to a lopsided shooting advantage early.

“That ovation at the beginning of the game says it all,” he said. “I thought it was going to be our night before the game. I thought our players were loose and confident. They went out and played that way.”

Boston took the lead with a minute left in the first period when Jake DeBrusk made a no-look backhanded pass to Zacha to send him on a breakaway. Brandon Carlo also helped by flattening Carter Verhaeghe at the blue line to keep him from pursuing the puck.

But Florida tied it with seven minutes left in the second, after a scramble in front of the Boston net that left DeBrusk on the ice. Lundell swooped into the slot and swept the puck past Swayman.

The Bruins were called for having too many men on the ice for a record seventh time this postseason. The bench minor early in the second period did not result in a goal for the Panthers.

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Stars win the race to the Western Conference finals: Keys to their rise, outlook for next matchup

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Stars win the race to the Western Conference finals: Keys to their rise, outlook for next matchup

The Dallas Stars outlasted the Colorado Avalanche in double overtime to advance to the Western Conference finals.

Next up for Dallas will be the winner of the Vancouver CanucksEdmonton Oilers series, which Vancouver leads 3-2.

Here’s a look at how the Stars got here and how they match up against either Vancouver or Edmonton.

Going farm-to-table has allowed the Stars to eat this postseason

Executives are always discussing the importance of trying to build a team through the draft and develop the sort of talent that can someday carry a franchise. The Stars have done just that recently, and this postseason has shown the value of taking such an approach.

Exactly how beneficial has the Stars’ model been? Eleven of the 21 players who’ve played at least four games for the club were drafted by the Stars. That’s tied with the Bruins for the most homegrown players to play at least one playoff game this postseason Their three top point leaders this postseason are homegrown talents — Miro Heiskanen, Wyatt Johnston and Jason Robertson — while four of their top five scorers were drafted by the club.

The same goes for the three players — Heiskanen, Thomas Harley and Esa Lindell — who lead them in average ice time. In fact, five of the six players who led the Stars in ice time during this playoff run were all drafted by the team — the lone exception being trade deadline acquisition Chris Tanev, who is fourth in minutes per game.

And then there’s goaltender Jake Oettinger whose performances have seen him post a 2.27 goals-against average and a .914 save percentage this postseason. Yes, there are key contributors who came over via free agency and trade, but this is a notably homegrown crew.


The young star who keeps burning bright

When Johnston scored 24 goals and 41 points as a rookie last season, it created the belief that the Stars might have something special. What Johnston has done throughout the 2023-24 season has further cemented that notion.

He broke out for 32 goals and 65 points in the regular season while averaging 17 minutes per game and playing all 82 of them. Then came the Stanley Cup playoffs, which has allowed Johnston to take an even bigger role as the Stars have now reached the Western Conference finals for a second straight season.

Johnston has paced the Stars with a team-high seven goals, while his 11 points are third on the team. His 20:10 of average ice time is top among Stars forwards and fifth on the team overall. In fact, he was the only Stars forward who averaged more than 20 minutes per game in the playoffs, with the next closest being Robertson at 19:05.

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Wyatt Johnston finds the back of the net for a second time

Wyatt Johnston notches his second goal of the night to add to the Stars’ lead over the Avalanche.


Even when they’ve lost, they’ve still made gains

Enough is in place to suggest the Stars have had arguably the hardest route of any team that will reach the conference final round this season.

It started when they beat the defending Stanley Cup champion Vegas Golden Knights in the first round before beating the 2022 champions Avalanche in Round 2. Facing the two most recent Cup champions allowed the Stars to showcase their ability to come back in the series. They initially opened the first round in an 0-2 series hole against the Golden Knights only to come back and win four of the next five games. Keep in mind, the Stars had lost their past six against the Golden Knights and nine of the past 11 prior to beating them in Game 3.

As for the Avalanche, the Stars watched a three-goal lead in Game 1 disappear and the Avs win in overtime. Since then, the Stars fended off a late Avs push to win Game 2, remaining patient during what was an offensive barrage in Game 3 before orchestrating one of their strongest offensive performances in Game 4. And after a loss in Game 5 to potentially close things out early, they rallied to seal the deal in Game 6.

This shows the strength of Dallas’ system, and its faith in it even when game results don’t go its way.


A not-so-false sense of security

Let’s just say that another hallmark of the Stars’ success is their ability to play the proverbial possum.

Perhaps the most bizarre detail about this iteration of the Stars’ ascension is their Game 1 struggles. Not only did they lose their respective Game 1s to the Golden Knights and Avalanche, but the Stars have lost six straight Game 1s as a whole. That said, they’ve won three of their past four series despite getting off to a slow start.

And if that’s not enough, how about having Peter DeBoer behind the bench, who is now 8-0 all time in Game 7, tied with Darryl Sutter for the most Game 7 wins by a coach in NHL history?


Regular season record vs. EDM: 2-0-1

Anyone that’s ever wanted to watch a penalty kill’s hopes and dreams die just needs to watch the Oilers’ power play this postseason. They lead the playoffs with a 46.7% success rate. Possessing one of the NHL’s most formidable power plays is one of the reasons why the Oilers are within striking distance of a second conference finals appearance in three years. Short-circuiting that power play is critical if this is the matchup for Dallas.

There is the possibility that the Stars could have solutions for how to deal with the Oilers on the extra-skater advantage. The first step in that plan is something that has served the Stars well this postseason: They don’t take many penalties. Entering Game 6, the Stars were the least-penalized squad of any team that made it to the second round, with just 66 penalty minutes. The next closest team was the Avalanche at 79 minutes.

On the whole, the Stars’ penalty kill is operating at 72.0%, which is worst among active teams. But what could help them against the Oilers is if they could find a way to replicate the success they had against the Avalanche’s power play going into Game 5. The Avs’ power play operated at a 37.5% success rate in the first round against the Winnipeg Jets. Game 1 saw the Avs score two power-play goals in their dramatic 4-3 overtime comeback victory. But then they had a stretch with no goals in eight power-play opportunities against the Stars.

And of course, having a goalie of Oettinger’s caliber helps out any penalty kill.


Regular season record vs. VAN: 2-1-0

The Stars are averaging exactly 3.00 goals per game while the Canucks are averaging 2.73 per game, the second fewest of the teams that are still in the playoffs. Those figures help reinforce the idea that the team that can either be the first to score three goals or the one who can consistently score three goals could have the edge.

Here’s why. Finding and continuing to trust the connection between their five-player defensive structure and goaltenders are how the Canucks and Stars have found success this postseason. Of the teams that were still alive heading into Friday night, the Stars have allowed the second-fewest goals per game (2.50) while the Canucks gave up the third-fewest (2.55).

And the other detail to consider is that both teams are quite comfortable with playing in tight contests. The Stars are 4-2 in this postseason in one-goal games, though their Games 2, 3 and 4 wins against the Avalanche saw them win by an average margin of three goals. As for the Canucks, all but two of their playoff games have been decided by a single goal, both of which came in the first two contests of their series against the Nashville Predators.

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