There are hundreds of foods that have artificial sweeteners, many of which are marketed as healthy alternatives to sugar. Over the past two decades, research has increasingly shown that sugar-free artificial sweeteners may cause more harm than good. Especially if you’re looking for ways to reduce sugar intake, it’s important to understand that “sugar-free” may be more complicated than you think.
What Is an Artificial Sweetener?
Also known as non-nutritive sweeteners, artificial sweeteners are chemically processed food additives used to reduce sugar in a product or replace it entirely. These additives offer intense levels of sweetness, often hundreds of thousands of times more powerful than cane or beet sugar. As such, manufacturers only need a tiny amount of the sweetener to achieve the same results.
Most Common Types of Artificial Sweeteners
There are several common examples of sweeteners approved by the FDA. Most of these additives are marketed under a specific trade name:
- Aspartame (Equal, NutraSweet)
- Sucralose (Splenda)
- Acesulfame potassium (Ace-K)
- Neotame and Advantame
As more products have been released, the intensity of sweetness has increased exponentially. Aspartame, approved by the FDA in 1974, is 200 times sweeter than sugar. In 2014, the FDA approved Advantame, which is 20,000 times sweeter than sugar.
The Benefits and Drawbacks of Artificial Sweeteners
These products have a mixed reputation among both everyday consumers and public health officials.
Benefits of Artificial Sweeteners
- Calorie reduction: Non-nutritive sweeteners contain little or no calories, which lowers the total calorie count in food and beverage products.
- Blood sugar: Artificial sweeteners don’t raise blood sugar levels like cane sugar, making them a great option for individuals with diabetes.
- Cavities: Unlike sugar, fake sweeteners don’t promote cavity development.
Health Risks of Artificial Sweeteners
Aspartame and other artificial sweeteners are approved for use under the FDA’s generally recognized as safe (GRAS) designation when consumed within daily limits. However, there is clear evidence that some kinds of artificial sweeteners come with real health risks.
- Studies show that erythritol and xylitol may increase the risk of heart attack, stroke, blood clotting issues, and overall mortality.
- Consuming artificial sweeteners may lead to inflammation, insulin resistance, and glucose tolerance.
- Some individuals experience headaches or altered taste perception.
Do the Benefits Outweigh the Risks?
There are differing perspectives on whether artificial sweeteners are a net good or harm. Studies have shown mixed results in lowering or controlling body weight in obese individuals, one of the primary arguments for AS use. Consult your healthcare provider to see if your intake of artificial sweeteners is appropriate.
Are Artificial Sweeteners Better Than Sugar?
Non-nutritive sugars may be better if you’re trying to lower body weight or prevent blood sugar spikes. If you don’t consume a lot of sweet foods, consider focusing on whole foods and consuming real sugar to avoid “sweetness” cravings and stomach upset sometimes linked to artificial sweeteners.
We avoid stocking products with artificial sweeteners when possible. If you have any questions about the food or beverages we carry, please contact customer service.
Related: Why So Many Foods Have High Fructose Corn Syrup
Make Informed Nutrition Choices at Oryana
Like all food co-ops, Oryana strives to provide transparent, comprehensive information about every product we carry. Our goal is to help our shoppers and owners make confident, informed choices for themselves and their families. Stay connected by subscribing to our weekly newsletter and consider becoming an owner today!
