Artificial sweeteners are chemicals or natural compounds that have been changed in some manner to provide sweetness without the use of sugar and without as many calories. Because these sugar substitutes are typically much sweeter than sugar it takes smaller amounts to create the same sweetness. Food products made with artificial sweeteners can have lower calorie counts than equivalent products made with sugar. This would seem to be a dieter’s dream come true. But are these artificial sweeteners safe? Do they work?
Safety of Artificial Sweeteners
The first concerns about the safety of artificial sweeteners surfaced with saccharin back in the 1970s. At that time the FDA considered a total ban on saccharin after a series of research experiments revealed a possible link between saccharin and cancer in rats. This sweetener was then tagged as a possible carcinogen till the year 2000. After reviewing considerably more research the FDA announced that the risk to humans appears to be slight.
Given the FDA’s experience with saccharin, to gain approval for new sugar substitutes rigorous testing and extensive evidence supporting the safety of proposed sweeteners has been required. Some of the potential risks examined in the research studies with new sweeteners involved an elevated rate in the development of tumors, lymphomas, leukemia, reproductive problems, cell mutations, skin rashes, and gastrointestinal problems. As the FDA determined risk to be minimal for a given product they proceeded to award approval beginning with aspartame (Equal and NutraSweet) in 1981.
Food industry now has a relatively long history of safe use of artificial sweeteners in a variety of foods. Many government, health, and consumer organizations including the National Cancer Institute, the American Dietetics Association, and the AARP (American Association of Retired Persons) have expressed satisfaction with the FDA safety guidelines for the use of artificial sweeteners. However, there are others who believe there are yet unanswered questions with respect to safety despite FDA assurances (Tufts University Diet and Nutrition Newsletter 2009)
Currently, there are 5 FDA approved artificial sweeteners:
-Aspartame
Aspartame is a combination of two amino acids (amino acids are the building blocks of protein) phenylalanine and aspartic acid. This sweetener is 200 times sweeter than sugar and is known by the brand names Equal and NutraSweet. Although aspartame has been found to be safe for most people, there are certain individuals, with an inborn sensitivity to phenylalanine, who must avoid this product (phenylketonuria or PKU).
[NOTE: Some individuals claim to be sensitive to aspartame and get headaches and other symptoms after consuming it. This seems to be based in fact but the link has never been fully proven to my knowledge. Anyone experiencing any kind of perceived reaction to an artificial sweetener should certainly avoid that sweetener.]
-Acesulfame K
Acesulfame K is a heat stable compound that can be used in cooking and baking. It is about 180 to 200 times sweeter than sugar and is available as the product with the brand name Sunett. It is also marketed as a tabletop sweetener with the name Sweet One.
-Saccharin
Saccharin is 200-700 times sweeter than sugar. Food manufacturers use saccharin in many dietetic food and beverage products.
-Sucralose
Sucralose is an artificial sweetener made from sugar by substituting 3 chlorine atoms for 3 hydrogen-oxygen groups in a chemical process. It is 600 times sweeter than the original sugar.
-Neotame
Neotame is a general purpose sweetener approved by the FDA in 2002. This sweetener is about 7,000 times sweeter than sugar.
Effectiveness of Artificial Sweeteners
In addition to a few nagging safety concerns, another question of many health professionals relates to the effectiveness of artificial sweeteners. Do artificial sweeteners make weight loss or maintenance easier?
A number of controlled studies document how the use of artificial sweeteners CAN result in weight loss when artificially-sweetened and reduced-calorie products are substituted for equivalent higher calorie sugar-sweetened products. HOWEVER, this happens ONLY when the total calorie intake is monitored and controlled. The reality, more often than not, is that consuming foods and beverages with artificial sweeteners does not result in a calorie deficit for weight loss.
Why this happens is not entirely clear. Some recent research suggests that products sweetened with non-caloric sweeteners may actually increase the desire for sweetened foods and the amount of food eaten both sweetened and otherwise. Other studies suggest that individuals simply compensate for the calories not consumed with artificially sweetened products.
Efforts to sort out the details of what happens and why is ongoing and very complicated! It will likely take many more years to reach a more complete understanding.
Meanwhile, look at the overwhelming evidence we already have. Artificial sweeteners have been available for decades and yet the percentage of individuals who are overweight and obese has steadily increased not decreased. Some research studies do suggest that artificial sweeteners may be helpful for weight maintenance but there is little, if any evidence, that they are effective for weight loss outside of controlled research studies. This has led many health professionals to believe that the effectiveness of artificial sweeteners is more of a MYTH than a reality (Rev. Med. Suisse. March 2009).
Here are my recommendations with respect to artificial sweeteners:
1. Whenever possible choose a diet of whole, unprocessed foods to get the nutrients you need for healthy weight loss and maintenance.
2. Occasional consumption of artificially sweetened foods and beverages is not likely to be a problem for most people with respect to safety. Just remember that for weight loss you need to consume fewer calories than you burn. Artificially sweetened foods may make achieving a total calorie deficit more difficult not less. To be certain of your calorie intake when dieting you may want to track what you eat for at least a while to get a better sense of your needs and what works. I use and recommend the service of MyFoodDiary. (See Nutrition Calculators: Review of the Best Sites Online for more options both paid and free. Also, those who keep food diaries are more likely to achieve weight loss success.)
3. Read ingredient labels on food and beverage products to gain awareness of the presence of artificial sweeteners. Sugar-free gum, sugar free sweets and candy, diet drinks, jam, frozen ice cream, light yogurts, and some baked goods are common sources of these sweeteners but there are many others.
4. Having a desire for sweet foods is perfectly normal. It is an inborn human characteristic and food companies use this knowledge to their advantage. However, you can take control by understanding that you CAN reduce your desire for sweets over time. Gradually replace sweetened foods with healthy and naturally sweet low calorie fruit and other foods such as veggies or small amounts of nuts and seeds.
Think about the thinner, more shapely look, and healthy glow you can get as a reward for choosing healthy foods and keeping your calorie count under control! Artificial sweeteners are simply not necessary. There’s nothing wrong with having some sugar in your diet. Sugar is not “bad” for most people. What matters most is how much we eat. However, having said that, it has become harder to avoid sweetened foods because sugar and sugar substitutes have been added to so many foods many of which never used to have added sweeteners. But that’s an article for another day…
Till next time, eat healthy food and watch those calories!
[One of the best reasons for the development and use of artificial sweeteners is for use by diabetics. Please consult with a registered dietitian if you are diabetic to learn more about what may or may not be appropriate for you.]
