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Artificial sweeteners: A safe alternative to sugar?
Find out the benefits and potential pitfalls of using artificial sweeteners.
By Mayo Clinic staffMore 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.
Sweet choices
The Food and Drug Administration (FDA) has approved the following low-calorie sweeteners for use in a variety of foods. The FDA has established an "acceptable daily intake" (ADI) for each sweetener. 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.
| Artificial sweetener | ADI* | Estimated ADI equivalent** | OK for cooking? |
|---|---|---|---|
| Aspartame (NutraSweet, Equal) | 50 milligrams (mg) per kilogram (kg) | 18 to 19 cans of diet cola | No |
| Saccharin (Sweet'N Low, SugarTwin) | 5 mg per kg | 9 to 12 packets of sweetener | Yes |
| Acesulfame K (Sunett, Sweet One) | 15 mg per kg | 30 to 32 cans of diet lemon-lime soda*** | Yes |
| Sucralose (Splenda) | 5 mg per kg | 6 cans of diet cola*** | Yes |
*FDA-established acceptable daily intake (ADI) limit per kilogram (2.2 pounds) of body weight.
**Product-consumption equivalent for a person weighing 150 pounds (68 kilograms).
***These products usually contain more than one type of sweetener.
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