Global Precision Wellness

Menu

Explaining Artificial Sweeteners

Written by: Consultant Dietitian Frances Khoo

Artificial sweeteners are food additives that provide sweetness with minimal to zero calories. They are used as an alternative to sugar to help reduce calorie intake for weight loss, lower added carbohydrate consumption for better blood sugar control in diabetes, and serve as sweetening agents in various foods and beverages [1]. These sweeteners are significantly sweeter than sugar, meaning only a small amount is needed to achieve the desired taste. However, the degree of sweetness varies depending on the type of artificial sweetener. Commonly known as non-nutritive sweeteners, they are often found in sugar-free drinks, candies, chewing gum, and some baked goods [1,2].

Difference Between Artificial Sweeteners (Non-Nutritive Sweeteners) and Nutritive Sweeteners

Artificial sweeteners differ from sugar (a nutritive sweetener) in both composition and function. Sugar exists in various forms—maltose, sucrose, lactose, fructose, galactose, and glucose—and is naturally found in fruits, milk, honey, syrups, and sweetened beverages. Sugar contributes to crystallization, browning, yeast fermentation, and inhibits microbial growth by absorbing moisture [1]. Artificial sweeteners do not offer these properties, limiting their functionality in baked goods where volume and texture are important [2].

Types and Uses

The FDA has approved several artificial sweeteners: Acesulfame-K, Aspartame, Neotame, Saccharin, Sucralose, Stevia, Luo Han Guo (monk fruit) extract, and Advantame [1–3].

  • Acesulfame-K: Around 200x sweeter than sucrose and heat-stable, suitable for baking, beverages, and candies. It is mostly excreted in urine and does not significantly affect potassium intake. Brand names include Sunett® and Sweet One® [1,3,4].

  • Aspartame: Contains 4 kcal/g and is 160–220x sweeter than sucrose. Commonly used in soft drinks, puddings, and chewing gum but not suitable for high-heat cooking. People with phenylketonuria should avoid it. Brand names include Nutrasweet®, Equal®, and Sugar Twin® [1–3].

  • Neotame: 7,000–13,000x sweeter than sugar and heat-stable, suitable for baked goods. Though derived from phenylalanine and aspartic acid, it’s safe due to its minimal absorption. Sold as Newtame® [1,3,4].

  • Saccharin: Zero calories and 300x sweeter than sugar, with a metallic aftertaste at higher concentrations. Suitable for high-heat applications. Common brands include Sweet and Low®, Sweet’N Low®, and Necta Sweet® [1–3].

  • Sucralose: 600x sweeter than sugar, heat-stable, and widely used in beverages, gelatin, and baked goods. Most of it is excreted unchanged in the stool. Known as Splenda® [1–3].

  • Stevia: Derived from the Stevia rebaudiana plant and considered a zero-calorie sweetener at 2 kcal/g. Its sweet compounds (stevia glycosides) are 200–400x sweeter than sugar. Used in teas, cereals, and tabletop sweeteners. Brands include Truvia®, PureVia®, and Enliten® [1–3,5].

  • Luo Han Guo Extract (Monk Fruit): From the Siraitia grosvenorii fruit, 100–250x sweeter than sugar. Calorie-free and used in sweetener blends or as a tabletop option. Common brands include Nectresse®, Monk Fruit in the Raw®, and PureLo® [1–3].

  • Advantame: 20,000x sweeter than sugar, heat-stable, and approved by the FDA in 2014. Used in beverages, desserts, and baked goods [3].

Is It Safe to Consume?

FDA has approved the use of Acesulfame-K, Aspartame, Neotame, Saccharin, Sucralose, and Advantame as food additives. Stevia and Luo Han Guo are categorized as Generally Recognized as Safe (GRAS) [3]. Approval is based on scientific evidence showing no harm when consumed as intended [6]. Acceptable Daily Intake (ADI) levels are established based on body weight to ensure safety [7].

Sweetener ADI (mg/kg bw/day)
Acesulfame-K
15
Aspartame
50
Neotame
0.3
Saccharin
15
Sucralose
5
Advantame
32.8
Stevia
4
Luo Han Guo Extract
Not determined

Effects on Health

  • Appetite and Food Intake (Short-term)
    Studies have shown that most people experience no significant changes in appetite after consuming artificial sweeteners. Aspartame, saccharin, and sucralose in particular have not been found to increase appetite or food intake [1,8].

  • Energy Intake and Body Weight
    Artificial sweeteners help reduce overall caloric intake when substituted for sugar, supporting weight loss and weight maintenance. Overweight or obese individuals using artificial sweeteners reported lower energy intake with no compensatory eating behaviors [1,8,9].

  • Diabetes
    Though artificial sweeteners may not drastically improve blood glucose or insulin levels, they can help manage cravings for sweetness without increasing carbohydrate intake. Individuals with diabetes should still evaluate the total carbohydrate and calorie content of sweetened products [1,8–10].

  • Cancer
    Comprehensive reviews and the National Cancer Institute conclude no direct link between artificial sweetener use and cancer risk in humans. Although some studies reported associations, the majority showed no clear evidence of increased cancer risk, especially with aspartame and saccharin [6–8,11,12].

  • Pregnancy
    FDA-approved artificial sweeteners are considered safe during pregnancy and lactation. One study reported a potential link to pre-term birth from consuming artificially sweetened beverages, but it lacked supporting evidence and was likely influenced by other risk factors [1].

Conclusion

Artificial sweeteners can serve as helpful tools for reducing sugar and calorie intake when used within recommended limits. While they may assist with weight management and diabetes care, it’s important to pair their use with an overall healthy diet—rich in complex carbs, lean proteins, fiber, and healthy fats. Moderation remains key to avoid overdependence on sweet-tasting foods and beverages [1–3,10].

Reference List

  1. Position of the Academy of Nutrition and Dietetics: Use of Nutritive and Nonnutritive Sweeteners [Internet]. J Acad Nutr Diet; 2012 [cited 12 April 2022]. Available from: https://www.andeal.org/vault/2440/web/JADA_NNS.pdf
  2. Nutritive and Nonnutritive Sweetener Resources [Internet]. U.S. Department of Agrculture. [cited 12 April 2022]. Available from: https://www.nal.usda.gov/legacy/fnic/nutritive-and-nonnutritive-sweetener-resources#:~:text=Nutritive%20sweeteners%20provide%20the%20body,added%20to%20food%20and%20beverages
  3. Additional Information about High-Intensity Sweeteners Permitted for Use in Food in the United States [Internet]. U.S. Food and Drug Administration. [cited 12 April 2022]. Available from: https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states
  4. Chattophadyay S, Raychaudhuri U, Chatkraborty R. Artificial Sweeteners – A Review. J Food Sci Tech [Internet]. 2011 [cited 12 April 2022];51(4). Available from: https://europepmc.org/article/pmc/3982014
  5. Ashwell M. Stevia, Nature’s Zero-Calorie Sustainable Sweetener. Nutr Today [Internet]. 2015 [cited 12 April 2022];50(3):129-134. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890837/
  6. Ingredients, Additives, GRAS & Packaging Guidance & Regulatory Info [Internet]. U.S. Food and Drug Administration. [cited 12 April 2022]. Available from: https://www.fda.gov/food/guidance-documents-regulatory-information-topic-food-and-dietary-supplements/ingredients-additives-gras-packaging-guidance-documents-regulatory-information
  7. What Is an Acceptable Daily Intake (ADI)? [Internet]. Eufic.org. 2021 [cited 12 April 2022]. Available from: https://www.eufic.org/en/understanding-science/article/qas-on-acceptable-daily-intakes-adis
  8. Lohner S, Toews I, Meerpohl J. Health Outcomes of Non-Nutritive Sweeteners: Analysis of the Research Landscape. Nutrition Journal [Internet]. 2017 [cited 12 April 2022];16(1). Available from: https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0278-x#Sec21
  9. Pang M, Goossens G, Blaak E. The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis. Front Nutr [Internet]. 2021 [cited 12 April 2022];. Available from: https://www.frontiersin.org/articles/10.3389/fnut.2020.598340/full#h6
  10. Chee W, Binti Mohd Yusof B, Lee L. Medical Nutrition Therapy Guidelines for Type 2 Diabetes Mellitus. 2nd ed. Malaysian Dietitians’ Association; 2013.
  11. Bernardo W, Simoes R, Buzzini R. Adverse Effects of the Consumption of Artificial Sweeteners – Systematic Review. Rev Assoc Med Bras [Internet]. 2016 [cited 12 April 2022];62(2). Available from: https://www.scielo.br/j/ramb/a/DL6rf3bY8kYDk7wNsjJCGNx/?lang=en
  12. Artificial Sweeteners and Cancer [Internet]. National Cancer Institute. 2016 [cited 12 April 2022]. Available from: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet
Artificial Sweeteners