What are Artificial Sweeteners?
Artificial sweeteners are substitutes for table sugar (sucrose) and can be produced or extracted from natural materials, such as some herbs. They are characterized by their intense sweetness, often several times sweeter than sugar, and are referred to as non-nutritive sweeteners because the body does not digest or metabolize them, allowing them to exit the digestive tract unchanged.
Allowed Artificial Sweeteners
The FDA has approved eight types of artificial sweeteners since 2019:
Saccharin
Saccharin is significantly sweeter than table sugar, with a sweetness 200 to 700 times greater and contains no calories. It was discovered in 1879 and is used under specific conditions in beverages and food products.
Aspartame
Aspartame is approximately 200 times sweeter than table sugar and contains no calories. Approved in 1981, it is used in various foods but is not suitable for baking since it loses sweetness when heated. Those with phenylketonuria must monitor their aspartame intake due to phenylalanine content.
Acesulfame Potassium
Acesulfame potassium is about 200 times sweeter than table sugar and is used in combination with other sweeteners. Approved in 1988, its sweetness remains stable under heat, making it suitable for baked goods.
Sucralose
Sucralose is around 600 times sweeter than sugar and is used in numerous food products, including baked goods, where it retains its sweetness when heated.
Neotame
Neotame is 7,000 to 13,000 times sweeter than table sugar. It is heat-stable and can be used in baking applications with specific approved uses.
Advantame
Advantame is 20,000 times sweeter than sugar and is heat-stable. It has specific approved conditions under which it can be used.
Stevia
Steviol glycosides from the Stevia plant are 200 to 400 times sweeter than sugar and are used in various foods. It is considered a non-nutritive sweetener.
Monk Fruit Extract
Derived from the monk fruit, this sweetener is calorie-free and is 10 to 250 times sweeter than sugar, often used in combination with other sweeteners.
Benefits of Artificial Sweeteners
Some benefits of artificial sweeteners include:
- Weight Loss: They can help reduce caloric intake, supporting weight loss efforts.
- Dental Health: Unlike sugar, they do not ferment in the mouth, helping to maintain dental health.
- Blood Sugar Control: For diabetics, they can help limit sugar intake while providing sweetness.
Harms of Artificial Sweeteners
Potential harms associated with artificial sweeteners include:
- Sugar Cravings: Increased desire for sweet foods might lead to overeating.
- Aspartame in Phenylketonuria: Aspartame can be harmful to individuals who cannot metabolize phenylalanine.
- Gut Bacteria Impact: There may be effects on beneficial gut bacteria leading to health issues.
- Insulin Sensitivity: Some evidence suggests sweeteners like sucralose may reduce insulin sensitivity.
