Sugar Substitutes

What are sugar substitutes?

Unlike natural sugar, which provides calories and energy, sugar substitutes give very few, if any, calories and no energy to the body. These sweeteners do not break down in the body, and they do not raise blood sugar levels. Sugar substitutes are also called no-calorie or artificial sweeteners.

What are the benefits of sugar substitutes?

If you are diabetic, eating real sugar can quickly raise your blood sugar. People who have diabetes are at risk for serious problems if they do not keep their blood sugar under control. For example, their eyes, kidneys, hearts, and nerves can be damaged. Sugar substitutes allow people who have diabetes to enjoy sweet-tasting foods and drinks without raising their blood sugar levels.

For everyone, eating large amounts of sugar adds extra calories. This can cause weight gain. Sugar substitutes allow you to have sweets with fewer calories. They offer the sweetness of sugar without the calories. They can help lower the calories in your diet and limit weight gain from sweets. Also, diet drinks sweetened with sugar substitutes do not cause cavities in your teeth like sugary drinks can.

What sugar substitutes are safe?

The Food and Drug Administration (FDA) has approved these 5 sugar substitutes:

Aspartame (NutraSweet or Equal) is the most studied of the sweeteners. Scientists say it is safe for nearly everyone. People with a rare genetic condition called PKU (phenylketonuria) should avoid it. Some others may be sensitive to aspartame, but most people can use it without worry. The FDA has set the acceptable daily intake, or ADI, at about 50 milligrams per kilogram of body weight. This translates to about 100 packets of the sweetener, or 20 cans of aspartame-sweetened soft drinks, per day. The average intake of aspartame for adults in the US is just 10% of this amount. Aspartame tends to lose sweetness in high heat, so it is rarely used for cooking.
Saccharine (Sweet 'N Low) is the oldest sugar substitute. It was discovered in 1879 and was used during sugar shortages during both world wars. However, in the 1970s some studies found it might cause bladder cancer in rats when given at very high concentrations. Congress required a warning label until 2002, when the warning was dropped because studies found no cancer risk for people eating normal amounts. Saccharine is more stable than aspartame at high temperatures, so it can be used for baking.
Acesulfame potassium (Sunett) was approved for use in the US in 2003. It is often combined with other sweeteners and used in diet sodas, baked goods, frozen desserts, and candy. It is stable at high temperatures and can be used for baking and cooking. It is very sweet, so only small amounts are needed.
Sucralose (Splenda) was approved by the FDA in 1998. It is just slightly different from sugar chemically, but your body cannot absorb it so it gives no calories. It has a long shelf life and is heat stable. It can be used in baking and cooking or as a tabletop sweetener. It is considered safe in large amounts.
Neotame was FDA-approved in 2002. It is heat stable and much sweeter than other no-calorie sweeteners. It is used by food manufacturers to sweeten many popular products. It is often blended with other no-calorie sweeteners and natural sugar products.

Other no-calorie sweeteners may be available in the US soon. Sweeteners such as Alitame and cyclamate are currently waiting for FDA approval. Alitame could be used as a sweetener in a wide variety of products. Cyclamate can be used as a tabletop sweetener, in diet beverages and other low-calorie foods, and as a flavor enhancer.

Sweeteners are often mixed together to enhance flavor, "mouth-feel," or shelf life. For example, Pepsi One is now sweetened with a combination of sucralose and acesulfame.

As with any food, use sugar substitutes in moderation and only as part of a healthy diet. Removing sugar from your diet is not the total solution to controlling your weight or blood sugar. Weight loss, as well as good diabetes management, also depends on reducing the total calories you eat and increasing your level of physical activity.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIA File NTR4727F.HTM Release 9.0/2006