Who doesn’t love sweet treats? They have a way of bringing us joy and comfort, making celebrations extra special. But as much as we adore that sugary taste, not all sweeteners are created equal.
Artificial sweeteners were once seen as a guilt-free alternative, but they often come with hidden risks we don’t always consider. These sugar substitutes are made in a lab by combining different molecules. They’re designed to taste like sugar but are often hundreds of times sweeter! Unlike regular sugar, artificial sweeteners don’t add any calories or energy because your body doesn’t actually digest them.
In June 2023, the International Agency for Research on Cancer (IARC) classified aspartame, one of the most commonly used artificial sweeteners in the world, as “possibly carcinogenic to humans.” However, not everyone agrees. Regulators like the Food and Drug Administration (FDA) still say it’s safe to consume. In fact, the FDA even considers all artificial sweeteners on the market as “generally recognized as safe” (GRAS), provided they are consumed in typical, moderate amounts.
More than 90 countries, including the United Kingdom, Spain, France, Italy, Denmark, Germany, Australia, and New Zealand, consider aspartame safe for human consumption and allow its use. Yet, the debate surrounding aspartame has persisted for decades, leading some companies to drop it. In 2015, PepsiCo removed aspartame from Diet Pepsi, only to reintroduce it a year later. Similarly, Yoplait replaced aspartame in 2014 with alternative sweeteners such as sucralose.
In addition to aspartame, the FDA has approved five other artificial sweeteners for use in food. However, concerns about their safety continue to be a topic of debate. Acesulfame potassium, or Ace-K, is 200 times sweeter than sugar and often combined with other sweeteners to mask its bitter aftertaste. It’s been linked to a slightly higher cancer risk.
Sucralose, sold as Splenda, is 600 times sweeter than sugar and was approved in 1998, though studies now suggest it may increase the risk of cardiovascular disease. Research from the National Institutes of Health (NIH) highlights potential concerns regarding artificial sweeteners and long-term health outcomes. Saccharin, the oldest artificial sweetener sold as Sweet’N Low, is 200 to 700 times sweeter than sugar but has raised concerns about gut health and other issues. Neotame, approved in 2002, is 7,000 to 13,000 times sweeter than sugar and shares similar safety concerns as aspartame. Advantame, approved in 2014, is 20,000 times sweeter than sugar and is also linked to risks associated with aspartame.
Artificial sweeteners are more common than you might think, showing up in unexpected foods like bread, dairy products, snacks, and beverages. Data shows aspartame, found in NutraSweet and Equal, is used in more than 5,000 food and drink products in the United States. Many items labeled “reduced sugar,” “low carb,” or “lite” rely on these sweeteners. Despite ongoing health concerns, their use continues to grow.
In May 2023, the World Health Organization (WHO) advised against using artificial sweeteners to control weight or lower the risk of diseases like diabetes or heart conditions. A review found these offer no long-term benefits for reducing body fat and may increase the risk of type 2 diabetes, heart disease, and even mortality with long-term use. Even with all the studies done on artificial sweeteners, scientists still can’t agree on whether they’re safe.
However, if you want to avoid artificial sweeteners, you should check ingredient labels carefully. It’s best to stick to water instead of soda or other sugary drinks and choose unprocessed foods whenever you can. Artificial sweeteners have no nutritional value, and reducing overall dietary sweetness can lead to better health, starting from a young age.
Sucralose, sold as Splenda, is 600 times sweeter than sugar and was approved in 1998, though studies now suggest it may increase the risk of cardiovascular disease. Saccharin, the oldest artificial sweetener sold as Sweet’N Low, is 200 to 700 times sweeter than sugar but has raised concerns about gut health and other issues. Neotame, approved in 2002, is 7,000 to 13,000 times sweeter than sugar and shares similar safety concerns as aspartame. Advantame, approved in 2014, is 20,000 times sweeter than sugar and is also linked to risks associated with aspartame.
Artificial sweeteners are more common than you might think, showing up in unexpected foods like bread, dairy products, snacks, and beverages. Data shows aspartame, found in NutraSweet and Equal, is used in more than 5,000 food and drink products in the United States. Many items labeled “reduced sugar,” “low carb,” or “lite” rely on these sweeteners. Despite ongoing health concerns, their use continues to grow.
In May 2023, the World Health Organization advised against using artificial sweeteners to control weight or lower the risk of diseases like diabetes or heart conditions. A review found these offer no long-term benefits for reducing body fat and may increase the risk of type 2 diabetes, heart disease, and even mortality with long-term use. Even with all the studies done on artificial sweeteners, scientists still can’t agree on whether they’re safe. However, if you want to avoid artificial sweeteners, you should check ingredient labels carefully. It’s best to stick to water instead of soda or other sugary drinks and choose unprocessed foods whenever you can.
Artificial sweeteners have no nutritional value, and reducing overall dietary sweetness can lead to better health, starting from a young age.
