Which Sweeteners are Safe?

Written by
Published in June 2004; updated in January 2009

Sweeteners safe( Epidemic obesity and diabetes encouraged the growth of the artificial sweetener industry. Growing number of people are trying to lose weight or keeping the weight off. Sweeteners can be found in almost all chewing gum, diet pop and drinks, "light" yogurt and some frozen ice cream. If the product is "sugar free", "no sugar added", "carb-smart", it is very likely added with sweeteners. Always check the labels.

Types of Sweeteners

  • Nutritive Sweeteners provide calories to the diet at about four calories per gram, similar to the normal carbohydrate we obtain from food. Examples of nutritive sweeteners include white and brown table sugars and molasses, honey and syrups. In addition, sugar alcohols derived from fruits or commercially made are also nutritive sweeteners. The most common sugar alcohols include: sorbitol, mannitol, xylitol and maltitol. All nutritive sweeteners provide calories to the body and may affect your blood glucose.
  • Nonnutritive sweeteners are the true "artificial" sweeteners. They do not provide calories and will not influence blood glucose. These include: saccharin, neotame, aspartame, sucralose, stevia and acesulfame potassium (Ace-K)

Which Sweeteners are safe?

The Center of Science in the Public Interest published several reports on safety of artificial sweeteners. Here is the summary:

Sucralose Splenda Safe
Neotame n/a Safe
Sugar Alcohols sorbitol, xylitol, mannitol, maltitol etc Safe but may cause bloating, gas or diarrhea in large quantity
Tagatose Naturlose Safe but may cause flatulence, bloating, nausea or diarrhea in large quantity
Aspartame Equal, NutraSweet, NatraTaste Probably Safe. Some people reported headaches. People with PKU should avoid aspartame
Acesulfame Potassium Sweet One, Sunnett, Acesulfame Potassium (Ace-K) Inadequately tested
Stevia Truvia, Sweet Leaf, Honey Leaf Inadequately tested. FDA granted stevia a GRAS status in Decembr 2008. But CSPI cited some studies reporting potential DNA damage. Stevia is not approved in Canada.
Saccharin Sweet 'N Low Unsafe. Studies have shown that it may cause cancer in rats. Saccharin has been banned in Canada for 30 years.

Moderation is always the key. Moderate use of sweeteners can be part of the enjoyment of eating in a healthy diet. Always read the labels of the packaged food to find out which sweetener is present. Remember: A diet drink doesn't mean we can drink numerous bottles a day. If you are trying to lose weight, it is best to follow healthy eating guidelines and be physically active.

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