Sweet and Safe?

Artificial sweeteners are everywhere. Supermarket shelves are crammed with diet products labeled “reduced sugar” and “no added sugar”. Is there an ideal reduced-calorie sweetener? Find out before you hit the stores in search of something sweet to eat.

Sucralose (Splenda) is sucrose (sugar) chemically combined with chlorine. Sucralose has passed all safety tests, and there is no reason to think it causes harm.

Aspartame (Equal) is a synthetic sweetener that appears to be safe. A small amount of people may develop headaches after ingesting it, and it should be avoided if you have the rare disorder phenylketonuria (PKU).

Sugar alcohols (sorbitol, xylitol, mannitol, maltitol, lactitol, isomalt, erythritol) are safe, but they are poorly digested and may cause a laxative effect or gas and bloating if consumed in large amounts.

Acesulfame (Sweet One, Sunett) is a synthetic chemical that has not been adequately tested. It might be safe, but more research is needed to tell.

Saccharin (Sweet ‘N Low) is a synthetic chemical that caused an increased risk of bladder cancer in the only human study to date. More testing is needed.

Stevia (Sweet Leaf, Honey Leaf) is an extract from a shrub that grows in South America. For safety reasons, the FDA does not allow Stevia to be used as an ingredient in food; it can, however, be sold as a supplement (the rules for supplements are not as stringent as for food). Although Stevia is promoted as a natural alternative to synthetic sweeteners, it may or may not be safe; more research is needed to tell.

The bottom line: A small amount of any artificial sweetener is probably not problematic for most people, but if you want to play it safe you need to carefully read labels and ingredient lists. Also keep in mind that there is nothing wrong with good old-fashioned natural sugar, the problem is we eat too much of it. Limit yourself to around ten teaspoons (40 grams) or less of real sugar per day.