Saccharin, acesulfame, aspartame, neotame, advantame, and sucralose are the six FDA-approved artificial sweeteners, also known as Sweet’N Low, Sweet One, Equal, Newtame, and Splenda. Stevia and monk fruit are more naturally occurring sugars found in plants that are considered safe to use by consumers. These sugar substitutes were manufactured and designed to replace naturally occurring sugar such as table sugar, honey, or molasses. A benefit of using these sweeteners is that they do not raise your blood sugar levels and do not contribute to calories or contribute very low numbers of calories.
These artificial sweeteners can be used in various foods and beverages, but are also considered “high-intensity”. The FDA defines high-intensity sweeteners as “ingredients used to sweeten and enhance the flavor of foods. Because high-intensity sweeteners are often sweeter than table sugar (sucrose), smaller amounts of high-intensity sweeteners are needed to achieve the same sweetness as sugar in food.”
When compared to table sugar:
- Acesulfame (Sweet One) is 200x sweeter.
- Advantame is 20,000x sweeter.
- Aspartame (Equal) is 200 x sweeter.
- Neotame is 7,000 – 13,000x sweeter.
- Saccharin (Sweet’N Low) is 200 – 700x sweeter.
- Monk fruit is 100-250x sweeter.
- Stevia (Truvia) is 200-400x sweeter.
- Sucralose (Splenda) is 600x sweeter.
The American Diabetes Association, The Academy of Nutrition and Dietetics, and The American Heart Association claim that the consumption of artificial sweeteners is cautiously safe. A panel of experts extensively reviewed research dealing with these low-calorie sweeteners and discussed three important topics: (1) weight management and glucose control (2) consumption, safety, and perception (3) nutrition policy. They found that these artificial sugars reduced the amount of energy intake and assisted with weight management when used to replace sugar. They have no adverse effect on blood sugar and insulin regulation in individuals with or without diabetes.
There’s still much that remains unclear regarding artificial sweeteners. In the grand scheme of things, they can be used as an alternative to sugar which can help diabetic patients. Further research is needed on the long-term effects of these artificial sweeteners and glucose tolerance, gut function, cardiometabolic effects, and weight management.
To learn more about these artificial sweeteners:
https://www.fda.gov/consumers/consumer-updates/how-sweet-it-all-about-sugar-substitutes
https://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030
Ashwell M, Gibson S, Bellisle F, et al. Expert consensus on low-calorie sweeteners: facts, research gaps and suggested actions. Nutr Res Rev. 2020;33(1):145-154. doi:10.1017/S0954422419000283
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.