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Artificial SweetenersArtificial sweeteners are sugar substitutes added to foods and drinks because they offer a sweet taste without the calorie load or cavity risk—and they generally don't raise blood sugar levels. Since these lab-produced substances are often hundreds of times sweeter than table sugar, they can be swapped in at low levels to achieve the same flavor. The six approved artificial sweeteners in the US include aspartame (NutraSweet and Equal), neotame (Newtame), sucralose (Splenda), saccharin (Sweet'N Low), advantame, and acesulfame potassium (Sweet One and Sunett).
Separately, the US Food and Drug Administration allows other plant- and fruit-based sweeteners to be used in food, including stevia-derived substances (Truvia and PureVia), which are highly processed and purified but come from plant leaves.
Use of sugar alternatives has risen in recent years, even as ongoing research investigates how these substances affect gut health and glucose tolerance. Recent research has also linked certain sugar alcohol sweeteners (erythritol and xylitol) to elevated risks of heart attack and stroke.
Though research in the 1970s linked multiple artificial sweeteners to cancer in lab rats, subsequent studies concluded that those risks didn't hold true in humans, and the US Food and Drug Administration-approved compounds are now generally regarded as safe at moderate levels. The World Health Organization labeled aspartame as "possibly carcinogenic" in 2023 based on limited animal and human evidence, but the agency and US regulators both say that the substance remains safe at typical levels of daily consumption. A person weighing about 132 pounds would need to have 75 packets daily to reach an unsafe level, according to the US Food and Drug Administration.Explore Artificial Sweeteners
What we've found
Artificial sweeteners aren't very helpful for weight lossResearch published in 2014 from a randomized controlled study found that, on average, people only lost about two pounds if they switched to consuming artificial sweeteners instead of sugar. Some individuals using artificial sweeteners also have gained weight. Scientists theorize one potential explanation for this is that the sweeteners alter gut microbiomes in ways that reduce beneficial flora that would help promote digestion. SciShowArtificial sweeteners may disrupt gut healthSome research suggests that certain sweeteners can throw off the balance of beneficial bacteria in the gut and shift the composition of the microbiome. Such changes, depending on an individual's specific gut flora and levels of sweetener consumption, could potentially affect metabolism and glucose tolerance or lead to bloating and diarrhea. News-Medical.NetArtificial sweeteners are considered safe for most peopleThese sugar substitutes are generally preferred because they are sweeter than sugar and can be used in smaller amounts while still getting a sugary taste. Though generally regarded as safe, sugar substitutes can cause flare-ups for individuals with bowel disease, and researchers are investigating how these substances affect gut microbiome health. Aspartame can also cause health issues for individuals with a rare genetic disease called phenylketonuria. Mayo ClinicArtificial sweeteners, explainedMade by chemically combining different molecules in a lab, artificial sweeteners are food additives that provide a sweetness similar to sugar while containing significantly less food energy than sugar-based sweeteners, making them zero- or low-calorie. They are often used in foods and beverages to reduce calories or to sweeten products that would otherwise be too tart or bitter. Often hundreds of times sweeter than sugar, very small amounts are needed to achieve the desired sweetness. Take a look at the chemical structure of common artificial sweeteners here, along with their uses. Master ChemistrySugar alcohols, a type of carbohydrate used as a sweetener, may elevate risk of heart attacks and strokesSold as erythritol, sorbitol, xylitol, and mannitol, these products—ones that aren't actually sugars or alcohol—are found naturally in certain fruits and vegetables. They are synthetically produced to be used at much higher levels as the sugar alternatives for sugar-free candies, cookies, and chewing gums. Erythritol and xylitol have been linked with elevated heart attack and stroke risks. Cleveland ClinicAspartame was a surprise discovery from a lab working on gastric ulcersAs with saccharin and cyclamate, the aspartame discovery arose from its discoverer tasting something sweet from his workplace. In 1965, American chemist James Schlatter licked a white powder off his finger as he picked up a piece of paper and was startled to discover it tasted sweet. He applied for a patent for the substance, and received it in 1970. It is now one of the most popular artificial sweeteners. (Some users may experience a paywall.) Nautilus Michael Sveda discovered cyclamate by accidentWhen this lab researcher brought his hands to his lips to smoke his cigarette in 1937, he tasted something sweet, which he called cyclamate. It was quickly used in diet sodas, but it was banned from the US in 1969 after being linked to rodent bladder cancer in lab experiments. EBSCOMultiple sugar substitutes were accidental discoveries when lab workers didn't wash their handsSaccharin, aspartame, and cyclamate all have origin stories from lab workers tasting something sweet on their hands. A Johns Hopkins University worker in the late 1800s, for example, tasted something sweet on his (unwashed or poorly washed) hands during dinner, prompting him to then taste everything on his lab bench in order to identify that the sweetness was a compound derived from his overheated coal tar—a substance he later named saccharin. (Some users may encounter a paywall.) NBC NewsSaccharin was widely used in WWI when sugar was rationedThe substance was discovered by chemists in 1878, but its use became more common during World War I and also afterward as a result of sugar rationing. It had become a typical household item in the US and Europe by 1917. During World War II, the artificial sweetener again saw significant popularity. National Library of MedicineThe ancient Romans invented the first known artificial sweetener—it involved leadThe product was known as "sugar of lead." It was made by boiling wine in lead pots, concentrating the grapes' natural sugars and adding sweetness from the lead that leached into the grapes. The substance was used until roughly the 1880s for medicinal purposes and also to sweeten wine. (Some users may encounter a paywall.) The Christian Science MonitorThe WHO labeled aspartame as 'possibly carcinogenic' but US regulators consider it safeThe International Agency for Research on Cancer, an arm of the World Health Organization, labeled aspartame—the artificial sweetener in Diet Coke—as one of several hundred possible cancer-causing substances in 2023. The determination was based on animal and human studies and "limited" evidence linking it to liver cancer. The WHO and US Food and Drug Administration both say the substance is safe at moderate levels. The FDA says a person weighing about 132 pounds would need to have 75 packets daily to reach an unsafe level. AP NewsUltra-processed foods are made to maximize cravings and encourage overeatingOften disguised as healthy options like granola bars and low-fat yogurt, these foods silently fuel chronic diseases, despite dominating diets. Reviewing labels for ingredients like stabilizers and emulsifiers can serve as indicators to help identify these products. The Washington Post
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