Artificial sweeteners: A safe alternative to sugar?

Benefits of Using Artificial Sweeteners - and their potential pitfalls, if any

More than ever, people are consuming large amounts of sugar as part of their daily diet. But in excess, sugar can take its toll. Eating large amounts of sugar adds extra calories, which can cause weight gain. So many people opt for artificial sweeteners — also referred to as sugar substitutes or low-calorie sweeteners — as a way to enjoy their favorite foods without as many calories.

What are Artificial Sweeteners?

Artificial sweeteners are chemicals or natural compounds that offer the sweetness of sugar without as many calories. Because the substitutes are much sweeter than sugar, it takes a much smaller quantity to create the same sweetness. Products made with artificial sweeteners have a much lower calorie count than do those made with sugar. Artificial sweeteners are often used as part of a weight-loss plan or as a means to control weight gain.

People with diabetes may use artificial sweeteners because they make food taste sweet without raising blood sugar levels. But keep in mind that if you do have diabetes, some foods containing artificial sweeteners, such as sugar-free yogurt, can still affect your blood sugar level due to other carbohydrates or proteins in the food. Some foods labeled "sugar-free" — such as sugar-free cookies and chocolates — may contain sweeteners, such as sorbitol or mannitol, which contain calories and can affect your blood sugar level. Some sugar-free products may also contain flour, which will raise blood sugar levels. Also, remember that foods containing sugar substitutes may also contain calories that may undermine your ability to lose weight and control blood sugar.

Choice of Artificial Sweeteners

The Food and Drug Administration (FDA) has approved a number of low-calorie sweeteners (Aspartame, Saccharin, Acesulfame K and Sucralose) for use in a variety of foods. The FDA has established an "acceptable daily intake" (ADI) for each sweetener, as listed in the table above. This is the maximum amount considered safe to eat each day during your lifetime. ADIs are intended to be about 100 times less than the smallest amount that might cause health concerns.

Aspartame is sold under the brand names Equal, NutraSweet, SweetMate, and NatraTaste. The FDA approved aspartame in 1981. It is 180 times sweeter than sugar. If heated at extreme temperatures, aspartame loses its sweetness; therefore, it is not acceptable for use in most cooked or baked goods.

Aspartame is made of two amino acids: phenylalanine and aspartic acid. Amino acids are the natural building blocks of proteins. When aspartame is digested into its amino acid components, the body cannot distinguish whether those amino acids came from aspartame or from dietary proteins like chicken, milk, or eggs. Small amounts of methanol are produced as a by-product from digesting aspartame. Methanol is a by-product that is also produced from digesting the regular foods that we eat. Natural juices, including fruit juice and tomato juice, produce three to six times more methanol than an equal portion of aspartame-sweetened soft drink.

Acesulfame K is sold under the brand names Sunett, Swiss Sweet, and Sweet One. Gaining FDA approval in 1988, acesulfame K is 200 times sweeter than sugar. It is heat stable and can be used in baking.

Sucralose is sold under the brand name Splenda. The FDA approved Sucralose in 1998. It’s actually made out of sugar but has been modified so that it doesn’t affect the blood sugar or provide any calories. It’s 600 times sweeter than sugar. It’s stable at high temperatures and can be used in baked goods. Like the other artificial sweeteners, sucralose doesn’t promote tooth decay.

Saccharin is sold under the brand name Sweet ’N Low. Saccharin has been around since 1879. It’s approximately 300 times sweeter than sugar. It’s stable when heated, so can be used in baking.

Safety of Artificial Sweeteners

Artificial sweeteners are often the subject of stories, presented in the popular press and on the Internet, claiming that they cause a variety of health problems, including cancer.

There has been a lot of finger pointing in the direction of aspartame, but claims that it is harmful haven’t been substantiated. Whether to use aspartame or not is a matter of personal choice. However, aspartame does carry a cautionary note. It isn't safe for people who have the rare hereditary disease phenylketonuria (PKU), as they need to limit all sources of phenylalanine. Products that contain aspartame must carry a PKU warning on the label.

In the 1970s the safety of saccharin came under question, as some studies showed that rats that were fed large amounts of saccharin developed bladder tumors. Saccharin has been scrutinized and studied over the past several decades and has now been determined to pose no cancer risks to humans. In May 2000, saccharin was removed from the government’s list of carcinogens (cancer-causing substances) and products containing saccharin no longer require a warning label.
In summary, according to the National Cancer Institute, there's no scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer. And numerous studies confirm that artificial sweeteners are safe for the general population.

Still Empty Calories

Just removing sugar from cookies and chocolates doesn't make them low-calorie, low-fat foods. If you eat too many, you'll still get more calories than you may need, and you may not get enough nutritious foods. Unlike fruits, vegetables and whole grains, sugar-free soft drinks, candy and desserts often provide few — if any — beneficial nutrients.
Use artificial sweeteners sensibly. It's OK to substitute a diet soda for a regular soda, for example, but diet soda shouldn't be the only beverage you drink.