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Nutrition: What About Artificial Sweeteners?
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Thank you for your interest in ‘What About Artificial Sweeteners?’
I hope you find this tip sheet helpful.
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Do you wonder what’s in the little colored packets near
the coffee, cream and sugar? Do you wonder what
makes diet soda sweet?
There are many myths and concerns about artificial
sweeteners. Here are some facts to guide your choices
about them.
What are artificial sweeteners? How do they work?
•
Artificial sweeteners are created in a lab or made
from natural sources.
•
They are hundreds of times sweeter than sugar.
So you can use them in very small amounts to
Sweetener
produce the same sweetness as sugar. They
contain no calories in such small amounts.
•
They do not promote tooth decay.
•
Most do not affect blood sugar. See below
for details.
Are artificial sweeteners safe?
The U.S. Food and Drug Administration (FDA) has
approved the sweeteners below as safe. Each one has
an acceptable daily intake (ADI). The ADI is the largest
amount that is safe to eat on a daily basis. ADIs are set
at about one hundredth of the smallest amount that the
FDA believes might cause health problems.
Brand Name(s)
ADI Equivalent*
Saccharin
Sweet ‘N Low®
Sweet Twin®
9-12 packets
Aspartame
Equal®
NutraSweet®
100 packets
or 20 cans of diet soda
Acesulfame K
Sunett®
Sweet One®
30-32 cans of diet soda
Sucralose**
Splenda®
6 cans of diet soda Rebiana***
(rebaudioside-A)
Truvia®
PureVia®
Sun Crystals®
30 packets
or 6 cans of diet soda
*Amounts vary with body weight. These amounts are based on a 150-pound person. If you weigh less than
150 pounds, you should consume less of these sweeteners than what you see here. Ask your doctor for more
information.
**Made by chemically changing table sugar (sucrose).
***From the stevia plant. Not truly an artificial sweetener.
Continued on next page…
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Nutrition: What About Artificial Sweeteners? (continued)
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Many studies have shown that the sweeteners above
are safe for most people. Aspartame, which contains
phenylalanine, is not safe for people with phenylketonuria (PKU). PKU is a rare genetic disease. Products
with aspartame must include a warning on the label
about PKU.
Parents often wonder if artificial sweeteners are safe
for children. Opinions vary among pediatricians. Talk
with your child’s doctor if you have questions or if your
child is overweight or has diabetes. Keep in mind that
children need enough calories to grow and develop.
You can help your child avoid eating too much sugar
without using artificial sweeteners. For example, plain
or flavored seltzer water (without sugar or sweeteners)
is a refreshing drink. Fresh fruit is naturally sweet. Also,
for most children, one serving of a sugar-sweetened
food per day is okay if they are eating a healthy diet.
Are you pregnant or breastfeeding? If so, talk with your
doctor about the use of artificial sweeteners.
What is agave nectar?
Agave nectar is not an artificial sweetener. It is made
from the agave plant. It is a syrup that is sweeter than
honey. You may be able to use less of it than sugar to
produce the same sweetness. Agave nectar contains
calories and will raise blood sugar.
Do artificial sweeteners help people lose weight?
This question has been researched, but the answer is
not clear. Some experts suggest that using artificial
sweeteners may cause cravings for sweetness and
make it harder, not easier, to lose weight.
Do you want to use artificial sweeteners as part of a
weight loss program? If so, keep these tips in mind:
•
Sugar-free does not always mean calorie-free.
Stay alert for ingredients that contain calories in
sugar-free items.
•
Don’t limit what you drink to diet soda and diet
drinks. Include two to three cups per day of nonfat/
low-fat milk, or eat nonfat/low-fat yogurt or cheese.
Drink plenty of water as well.
•
Don’t rely on artificial sweeteners alone to lose
weight. Every diet soda or glass of water you drink
will save you about 150 calories compared to
regular soda. But this does not mean you can eat
unlimited amounts of food and still lose weight. To
lose weight, you will need to follow a healthy meal
plan with limited calories.
Can artificial sweeteners be used in cooking?
Yes, except for aspartame, which becomes less sweet
at high temperatures.
What are sugar alcohols?
Sugar alcohols:
•
Include sorbitol, xylitol, maltitol and mannitol.
•
Are found in sugar-free candies, breath mints,
chewing gum and other foods.
•
Are made from plant products.
•
Provide sweetness with very few calories because
the body does not absorb sugar alcohols well.
•
Can cause bloating and diarrhea when used in
large amounts.
•
Do raise blood sugar, but not as much as sugar or
other carbohydrates.
•
Do not promote tooth decay.
Copyright 2012 UPMC Health Plan, Inc. All rights reserved.
Can artificial sweeteners help people with diabetes
manage their blood sugar?
Yes. Used in moderate amounts, the packets and bulk
forms of artificial sweeteners do not affect blood sugar.
They are “free foods.” So are products that contain
artificial sweeteners and have fewer than 20 calories
and less than 5 grams of carbohydrate per serving.
Examples are diet soda or fruit drinks, diet gelatin, and
sugar-free chewing gums.
But beware! Some products with artificial sweeteners
contain more than 20 calories or 5 grams of
carbohydrate per serving. These are not free foods and
will increase blood sugar. Read the Nutrition Facts label
to figure out how to fit these items into your meal plan.
Examples are sugar-free varieties of yogurt, hot cocoa
mix, baked goods and canned fruit.