Sweeteners: Artificial Varieties
Everyone knows these little pastel packets you find at restaurants and coffee shops — the artificial or no-calorie sweeteners. We see descriptions like “substitute,” “natural” and “made from sugar” attached to these food additives, but what does it all mean? There is more to these “sweets” than meets the eye.
The Backstory
None of these products have been on the market for more than 50 years or so, which may not be long enough to grasp how they affect the body in the long run. Making sense of all the research is tricky to say the least. Because these products are so prevalent — both as standalone products and add-ins to packaged foods — there may be some pressure on researchers and government agencies to keep them around. This is a good reason to proceed with caution.
Though they come from different sources, all artificial sweeteners are subjected to some type of chemical treatment in order to remove calories or enhance flavor.
Popular Types of Sweeteners
Saccharin (a.k.a. Sweet N’ Low) is the grandfather of artificial sweeteners. It is 350 times sweeter than sugar, and research has linked excessive consumption to certain types of cancer in lab animals. These findings led the FDA to consider banning its use more than 30 years ago. That didn’t happen, but there are many agencies that advise avoiding saccharin if you can.
Aspartame (a.k.a. Equal or NutraSweet) was the next sweetener on the scene. Only 200 times sweeter than sugar, it is commonly found in beverages, gelatin desserts and frozen desserts. The research on this product is spotty, but there are some links to cancer. The best advice is to avoid long-term consumption. Children should also avoid eating lots of aspartame-containing foods.
Sucralose (a.k.a. Splenda) may be your best bet since there does not seem to be mountains of evidence advising against it. Typically found in baked goods, frozen treats and beverages, it is popular because “it is made from sugar” (according to advertisements). Yes, it is made from sugar — sugar rinsed with chlorine! Though it does have the least amount of negative research, it has only been approved for use in the U.S. since 1998.
New on the Scene
Even newer than Splenda is Stevia (a.k.a., Truvia or Purevia). About 100 times sweeter than sugar, Stevia was previously sold as a “dietary supplement” until recent FDA approval. We’ll probably see Stevia added to most food you can shake a sugar bowl at (and this has some food industry watchdog groups freaking out). Stevia is derived from a plant, but that doesn’t guarantee its safety. There is some research that says it’s safe and others than support having caution; until more research is done, the jury is still out. (Read more about the Stevia controversy.)
The Breakdown
Pros: These products offer a calorie-free alternative to sugar, which can be useful for diabetics or those trying to cut out calories.
Cons: None of these sweeteners are straight from mother nature. Many contain chemicals and there just isn’t enough research to date to verify that they can be consumed with reckless abandon. Check labels to know exactly which type you are eating. They are not only found in “sugar free” foods. “Diet” and “light” versions of foods and beverages often contain a combination of sugar and artificial sweeteners to help keep calories low.
The Bottom Line
Using small amounts of artificial sweeteners is most likely safe, but since these items do contain potentially harmful chemicals, it’s best to consume in strict moderation. We at Healthy Eats just avoid them altogether.
Learn more about these and other food additives >>
What do you think of artificial sweeteners?
First and foremost, all artificial sweetners are abolute POISON!!! Aspartame particularly has been linked to brain damage, cancer, and seizures. Eating “diet” foods is FAR less healthy than eating their sugared counterparts. Furthormore, even if you’re desperate to lose weight for some reason or other, artificial sweetners are actually linked to WEIGHT GAIN and obesity. These sweeteners do not satisfy your body’s cravings for sugar as the body does not recognize it as sugar. In addition, the chemicals in artificial sweeteners cause you to desire more sugar and carbs, thus leading to weight gain. DO NOT POISON YOURSELF WITH ARTIFICIAL SWEETNERS THAT WON’T EVEN HELP YOU LOSE WEIGHT!!! (And about the whole ‘natural’ stevia thing, some of the most deadly poisons known to man are derived from plant sources!)
I just bought IDEAL which is new to the market. I love it! No after taste like the sweetners made with stevia. It is sweetned by Xylitol, a natural sweetener found in fruits and vegetables. Try it you’ll like it so much better than Stevia products. Carol
Artificial sweetners are a poison and the research has proved it! Want the lowdown on artificial sweetners and MSG? Read “EXCITOTOXCINS” By Blaylock.
You will never touch an artificial sweetner ever again!!!!!!!!
I recently switched from Splenda to Truvia then back to Splenda because of the after taste. Splenda with fiber is still the best…lol
So this is what you and Toby are collaborating on nowadays…. Congratulations… Cool site!
If you use Xylitol, please be sure and keep away from pets as it is POISON to pets.
I am almost 60 years old and I have been using Splenda for years. I am physically fine and do not crave sugar. I find that it really helps me with cereal or anything else I eat. Until research proves without a doubt that this is harmful I am not interested. Furthermore that research cannot be done by the sugar industry or anyone else that has a chance to profit by the results.
Hi, I have tried several brands of Stevia over the years, I didn’t like it.
Now there is a new one called NuStevia, with no bad aftertaste. It comes in various forms, even one for baking. It is also available at my local Ray’s grocery store.
I love it. Kathy
So if artificial sweeteners are so bad then how much sugar can one eat in a day that would be considered “moderation”? I’m talking about table sugar not sugar added to other foods like soda, etc…
husband is diabetic so this is our best choice
Sugar has about 15 calories per teaspoon, the USDA recommends no more than 8 teaspoons per day of “added sugar” – this includes actual teaspoons of sugar you add to things like coffee or cereal and the sugar present in foods.
Xylitol is also a baby laxative…please consume with caution (as anyone who’s eaten too many sugar free candies can attest to)!
I have discovered organic Blue Nectar Agave,it’s a low glycemic sweetner from the heart of the agave plant. It’s 11/4 times sweeter than sugar so I use very little in my coffee. Diabetics can use this.
I have been piling weight on at an astounding rate. It was very depressing! I was drinking about 5 glasses of home brewed iced tea a day for about a year that I sweetened with Splenda. I tried dieting while on the Splenda and only gained weight. Twice I quit using Splenda and I immediately started losing weight. I’m off of it for good, and I’ve lost 7 pounds in about two weeks. I don’t know what was going on but I’ll never use artificial sweetners again. I’m following the National Body Challenge, along with no artificial sweetners, and I’m losing weight. I feel so much less depressed now. There were times when I’d gain a pound a day while on Splenda, and I wasn’t eating that much. I was worried it was because of my age. Now I know it was the Splenda.
Thanks for answering my question Dana. Next question; How would I determine how many teaspoons are in a gram of sugar when I’m reading the label of, let’s say, yogurt? The label measures in grams and there are 27 grams of sugar in one serving. How do I convert that in order to stay within the 8 teaspoons a day recommendation?
Yogurt is tricky because some of the sugar is natural sugar from milk and fruit as opposed to added sugar as a sweetener. Check the list of ingredients – if sugar is listed before milk or fruit than you know it’s a heavily sweetened yogurt.
The Wall Street Journal has an interesting article about some of the new no-calorie sweeteners that the FDA has approved and are now (or soon to be) on the market. They rated them.
I had a MRI done on my head because doctors thought I had MS. Numbness & tingling on the top of my head(brain) & anxiety attacks also headaches. My MRI showed nothing, ended up that I had aspartame poising. 10 years later I still cant have a piece of sugar free gum without my head tingling.
Does anyone know how many grams of sugar it would take to convert to a teaspoon? I once heard it was 12 grams = 1 tsp but can’t seem to verify this. It is a way to take a hard look at exactly how much sugar you’re really consuming. Dana, why would milk sugar be any difference from fruit sugar? Isn’t sugar, sugar?
For added sugars found in soda or candy, you can approximate the teaspoons by dividing the grams of sugar by 4. There is most definitely a difference between the types of sugar – here is a great article
I was drinking at least 8 diet sodas a day sweetened with aspartame. I developed severe one sided headaches and brain for. I the back of my mind, I always wonded if the artificial sweetner was the cause. I gave it up about 5 months ago and feel soooo much better. The head pain and brain fog is gone. My memory is better. I switched to soda with splenda. Again, I was drinking so much of the diet soda sweetened with splenda including putting it in coffee, tea, etc. I began to develop periods of extreme fatigue sometimes while I was driving as well as the one sided headaches again. Just one month ago, I gave up artificial sweetners of any kind. I feel than I have felt in a long time. I have not gained any weight, in fact I have lost a few pounds. I known that there are all sorts of horror stories on the internet about these products. I really feel that they need to be investigated more thoroughly. I will not try stevia either. I put one packet of sugar in my coffee…only 20 calories. If I really crave a soda, I get one and just make up for the increased calories in other ways. I urge everyone to reconsider consuming products with artificial sweeteners of any kind. There is definitely a danger lurking there. I’m glad to be finally free of my diet soda addiction!!
I found this link from the Food Network website. I used to use Sugar years ago, switched to the Pink stuff, then the Blue stuff, then the Yellow stuff, now I am on the Green stuff. But after reading all these posts, I think I am giving up sweeteners all together. I do use honey in my tea, but not sure how it would taste in coffee. Thank you for all the good information.
I have been a diabetic for a little over 5 years now and I have something to say about this. While it may be true that artificial sweetners MAY have side affects, for diabetics, THERE ARE NO OTHER CHOICES. I have found that even natural sugars will cause my blood sugar to jump. Milk sugars are the worst for me. I even have trouble with real cheeses and try to avoid them. It is true that most natural sugars are better for you, but for diabetics, sugar is sugar. Which would you prefer? Headaches or dizzy spells? Fatigue or coma? Colon problems or death? My choice is clear.
Thank you for listening.
I would rather use/consume real sugar. My body has a problem with artificial sweetners (with the exception of Sweet ‘n Low). Everytime I consume artificial sweetners I get a headache. I know that I’m not the only one with this problem. It really bothers me that almost all chewing gum company has started putting artificial sweetners in their products.
I have been overweight most of my life. I’ve been fortunate not to be diabetic. Every “diet” product has artifical sweetners in them which makes it hard for me to cut back on my calorie intake.
If you get stomach cramps and/or constipation – artificial sweeteners may be to blame!
Read labels – artificial sweeteners are in EVERYTHING! Kraft puts them in every single South Beach diet product (pizza, tortillas, etc). They are in almost all flavored waters. Light Yogurt uses them. Many breads put them in even if they aren’t considered diet. Many products put in plain sugar AND artificial sweeteners to lower the calories per serving. It is very frustrating. I am for a change to food labeling rules to force declaration of “Artificial Sweeteners” in common English – especially since there are so many and new ones under development.
Try True Lime or True Lemon if you want flavored water without any sweetener. It gives a slight citrus taste – very yummy!
Thank You very much for all the information and comments reguarding sugar and sugar substitutes. I do have one question: how much honey is safe to eat? jJ
why not just go back to sugar, just have the food manufacturers use unrefined sugar (which i think is healthier but maybe you guys can shed light on this too) in their foods? all the sugar free stuff is just deluding us into thinking we are eating healthier, more desirable food.
When stevia has an aftertaste, it means you used too much. To sweeten an entire pitcher of iced tea you should be using less than a teaspoon. For a cup of tea I literally just sprinkle a tiny bit in and it’s perfect! Also, you can grow it in your herb garden, dry the leaves, and just use those so it doesn’t have to be processed at all! I love honey, agave, turbinado sugar, and pure cane sugar too, but I do use stevia in certain kinds of tea. I’m repulsed by the taste of artificial sweeteners — they really just taste like chemicals to me. So if I accidentally have something containing them I just spit it out and go on my merry way
(People think I’m weird because they can’t tell the difference as easily as I can… but I think they’re weird because they think that garbage tastes good, so I guess it evens out!)
I too have an issue with all artificial sweeteners to include more than the ingredients listed above. It is located in many non food products… OTC medicines, toothpastes, chapsticks, mouthwash etc. I have to read ingredients lists because if I get into a minute amount (Idon’t even have to swallow it)… I have joint pain, migraines, swollen glands, swellings, vommitting, IBS symptoms mouth blishters and more… Here is a list of other names it can come under:
Polysorbate 60, Polysorbate 80, polysorbate 20, polysorbate 100, potassium sorbate, Aspartame, Neotame, sorbitol, splenda, acesulfame k, sucralose, saccharin, rebiana, cyclamate, sorbitan monostearate, mannitol, phenylalanine
Why are people so afraid of Stevia when it has no reports of toxicity and has been used for over 500 years that we know of? Japan has been using it for 30 years with no side effects. I like the flavored Sweetleaf stevia drops. Since I gave up artificial sweeteners, I swear I’m a happier person. My daughter complains about all her teachers being crabby and I told her it’s all the diet soda they guzzle everyday.
Don’t eat processed foods. Don’t eat sugar, artificial sweeteners, xylitol, or HFCS, they are all bad. Eat a high fat diet (healthy animal fats and coconut oil) and fermented foods that help you lose weight, support a friendly gut flora, and get rid of that candida that makes you want sweets and carbs so much. Aspartame and MSG cause damage to the hypothalamus that kills your ability to feel satisfied. Not only does it cause obesity, but it causes depression, mental disorders, and cancer. My mother in law thought she was fine using aspartame for years, too, but she died of a very fast-growing brain tumor in a matter of a few weeks.
HFCS does not only wipe out your liver as though you were an alcoholic, it is most likely made from genetically modified corn, and is contaminated by mercury. If the food industry is making ads FOR it, you know it must be bad. Don’t eat anything you see advertised. If there is an ad for it, that means they are trying to convince you to eat it, so don’t! If you can’t tell what it is made of by looking at it, don’t eat it. If you don’t know what the contents are when you read the names on the label, how will your body recognize it? Avoid it!
Check out this link on food additives:
http://www.truthinlabeling.org/
Wow Anita, ever try giving up sweets all together! You act as if it is life threatening!
So what would everyone suggest diabetics use to sweeten say coffee? My husband is diabetic and drinks tons of coffee in the morning. Then during the day he drinks things like Crystal Light. I'm wondering if his weird mood swings isn't related to the Equal he uses on a daily basis. I also use it to sweeten my tea but after reading all this, I think it's time to change.
Your commentary on artificial sweetners contains the following – "…there are many agencies that advise against avoiding saccharin if you can." I would have to believe that you meant to say that the agencies advise against using saccharin. Or, perhaps, advise avoiding saccharin. But certainly not "advise against avoiding saccharin". You may want to change your wording.
Hi Peggy – you're correct, we'll make the change- thanks!