Artificial sweeteners
have become a popular choice for replacing actual sugar in drinks such as tea,
coffee and iced drinks. But are they really healthy? In this article we’ll find
the truth about artificial
sweeteners’ side effects.
What are artificial
sweeteners?
Artificial sweeteners are
chemical substances we can use to sweeten our food and drink instead of sugar.
They are sold as a healthier alternative to sugar and are either low in
calories or free from calories altogether.
Artificial sweeteners list: what
different types are there?
Acesulfame K
Also known as Ace-K and E number E950, acesulfame potassium is a calorie-free
sugar substitute that’s 200 times sweeter than sugar. It’s known for having a
slightly bitter after taste. To counteract that, it’s often blended with other
sweeteners. As it doesn’t break down under heat, it’s commonly used in
low-sugar baked goods, sweets, beverages and ready meals.
The European Food Standards Agency (EFSA) says that the Acceptable Daily Intake (ADI) of Acesulfame K is 9mg per kg of your body
weight. ADI levels are based on lots of scientific research to establish how
much of a substance we can safely consume on a daily basis for the whole of our
lives and experience no side effects.
If you’re worried that artificial sweeteners are
bad for you, we take a look at all artificial
sweeteners’ side effects below.
Aspartame
Aspartame (or E951) is the low-calorie sweetener that comes the closest
to the taste of sugar. It’s the most widely used sweetener, it’s around 200
times sweeter than sugar and that sweetness lasts longer. Aspartame is sold
under the brand names of Canderel, Hermesetas and Nutrasweet and is found in
Diet Coke, Coke Zero, Diet Pepsi, Pepsi Max and lots of other diet or
low-calorie drinks.
A can of Diet Coke contains 180mg of aspartame. According to the World Health
Organization and the EU’s Scientific Committee on Food, the ADI of aspartame is
40mg per kg of your body weight. The average body weight being 70kg, the amount
of aspartame we can supposedly safely consume in one day, on average, is
2,800mg - or 15 and a half cans of Diet Coke. Although we wouldn’t advise that!
Aspartame is a controversial artificial sweetener that many believe is bad for
you. Read on to find out more about artificial
sweeteners’ side effects.
Saccharin
Saccharin (or E954) has been used as an artificial sweetener for over 100
years. It’s around 300-400 times sweeter than sugar, hence the word ‘saccharin’
being used to describe something as sickly sweet. But it has a very bitter or
metallic aftertaste so it’s usually combined with other sweeteners when used in
food and drink production.
Historically,
it’s been a popular sugar alternative as it doesn’t contain any calories or
carbohydrates. Our bodies can’t break it down so it leaves unchanged. It has a long
shelf life and stands up to heat, all of which adds up to its long-term wide
use as an artificial sweetener. It has an ADI of 5mg per kg of your body
weight.
Sorbitol
Sorbitol (or E420) is a carbohydrate that’s about 40% less sweet than sugar and
often used in diet foods. In its natural form, it’s a sugar alcohol - meaning
that it contains sugar molecules as well as alcohol molecules. Sugar alcohols
naturally occur in fruit and vegetables and are lower in calories than normal
sugar. However, most food and drink products contain manufactured sorbitol to
sweeten them. It’s often used in sugar-free chewing gum.
While sorbitol doesn’t currently have an ADI, it does carry a warning that
anything more than 50g a day could have a laxative effect. Find out more aboutartificial sweeteners’ side effects below.
Sucralose
Sucralose (or E955) is a calorie-free artificial sweetener and the main
constituent of the Splenda range of diet products. Although sucralose itself is
calorie-free, the Splenda products also contain carbohydrates which slightly
ups their calorie count, but only by a tiny amount.
Sucralose is the sweetest among this list of artificial sweeteners, at around
400-700 times sweeter than sugar. It also has none of the bitter aftertaste of
most other sweeteners. The EU’s ADI of sucralose is 15mg per kg of body weight.
Stevia
Stevia is a natural sweetener derived from plant leaves native to South
America, where it’s been used for centuries to sweeten beverages and make tea.
It has almost no calories and is 300 times sweeter than sugar. While it takes
longer for it to hit our taste buds, once there, the taste lasts longer than
sugar. For some it has a bitter, licorice taste. Stevia has an ADI of 4mg per
kg of body weight.
Stevia-based sweeteners were relatively recently approved in the EU in 2011.
Lots of them do not contain the whole leaf of the plant, but a highly refined
extract called rebaudioside
A (Reb-A) which is around 200
times sweeter than sugar and is less bitter than the Stevia leaves themselves.
Most Reb-A products also contain other sweeteners such as sugar alcohol and
glucose.
Xylitol
Xylitol (or E967), like Sorbitol, is a sugar alcohol that occurs naturally in
plants. It has the same sweetness as sugar but contains 40% less calories and
is absorbed more slowly in our systems. It’s commonly used in chewing gums and
sweets as well as in dental care products. Like Sorbitol, again, it doesn’t
have a specified ADI. This means, in theory, it’s safe to consume in unlimited
quantities as a sweetener.
Are artificial sweeteners bad for you?
All of the sweeteners
listed above are currently deemed as safe for us to consume, as long as
it’s in an amount within each product’s ADI level - if it has one. This means
that the authorities responsible for the safety of our food and drink say that
none of these sweeteners, in moderation, are bad for you.
All sweeteners are heavily regulated by the EU, but it just remains to be seen
if the UK now varies from EU guidelines. Artificial sweeteners remain
controversial due to conflicting research around long-term health impacts and
differing interpretations of those studies. In most cases, more research is
needed.
As well as being one of the most used artificial sweeteners, aspartame is also
one of the most controversial. While the EFSA cleared it for consumption in the
EU, British food safety experts are calling for the UK to either ban aspartame
or significantly reduce its ADI. These scientists contest the EFSA’s assessment
of the research conducted on aspartame, saying that they shouldn’t have
dismissed some of the documented side effects.
There are similar controversies with most other
artificial sweeteners. We take a look at some of the reported side effects of artificial
sweeteners below.
What are artificial sweeteners’ possible
side effects?
The side effects of artificial sweeteners
may include: digestive issues, increased blood sugar levels, a higher risk of
cancer, increased blood pressure and adverse effects on those with pre-existing
mood disorders. Artificial sweeteners may also have an effect on some people’s
immune systems.
Acesulfame K risks may include hormone disruption and cancer
Early tests on Ace-K remain controversial and various safety boards
argue that existing research does not adequately prove its safety. Scientists
argue that there is a risk to pregnant women and a risk of cancer and hormone
disruption. Despite this, the EU’s consumer protection agency has given it an
ADI level of 9mg/kg.
As with all artificial sweeteners, it’s best to be aware of all the arguments and research surrounding Ace-K so you can make your own decision around whether or not to avoid it. Look out for E950 on ingredients lists.
Aspartame’s side effects could affect mood disorders
Some scientists that tested on animals have long claimed that consuming
aspartame could risk brain development and health, but these claims were
refuted by food safety boards saying that aspartame would have to be consumed
by humans in significant amounts, well above the ADI, to pose any health risk.
Further studies have since been made and, according to all the latest published
research, aspartame may have an
adverse effect on those
with pre-existing mood disorders. It may also have an effect on some people’s
immune systems.
People with phenylketonuria,
a rare hereditary disease, should avoid consuming aspartame due to this artificial sweetener’s
side effects.
There is currently no solid, incontrovertible scientific evidence that proves
aspartame can cause cancer, MS, seizures, lupus, or
other illnesses. But as there is ongoing concern and disputes over data, many
consumers and manufacturers have now chosen to avoid using aspartame. Look out for E951 on ingredients lists.
Saccharin’s
risks are still being investigated
Research in the 1970s suggested a link
to bladder cancer, but as these tests were performed on rats it was decided
that there was no proof that saccharine could cause cancer in humans. Saccharin
is now classed as safe for consumption by the world’s leading authorities, but
many are still dubious about its safety and recommend we avoid it. Look out for
E954 on ingredients lists.
Sorbitol Artificial sweetener’s side effects could lead to digestive issues
As with other sugar alcohols, consuming
lots of sorbitol may cause bloating and diarrhoea. It’s worth remembering that
sorbitol is used as a laxative so best not to overdo it. Taking too much could
cause severe digestive problems and an electrolyte imbalance.
Sucralose may increase
blood sugar in certain cases. Cancer could also be a side effectg of this artificial sweetner.
In
anyone that doesn’t usually consume artificial sweeteners, it’s suggested that sucralose may raise blood sugar and insulin
levels. Yet it’s said to unlikely have any effect on those whose regular diet
already contains artificial sweeteners.
Despite some Splenda products being designed for baking, recent research has
cast doubt on the safety of sucralose when heated to high temperatures.
Although more research is needed for definitive proof, one study has
highlighted a risk of cancer. Maybe best avoid cooking anything with sucralose
in it. Look out for E955 on ingredients lists.
Stevia’s
possible effects on blood pressure and the digestive system
Whereas Reb-A is generally considered to
be safe, raw, whole-leaf and crude extract stevia haven’t been approved by
safety boards for consumption because of the lack of research. Some suggest that raw stevia might have an adverse effect
on our blood pressure, kidneys, and on our cardiovascular and reproductive
systems. Where Reb-A is used alongside sugar alcohols, it may cause bloating
and diarrhoea in some people.
As with other substances relatively new to the market that require more
research to be done, it’s best to check with your doctor before introducing it
into your diet if you have any underlying conditions.
Xylitol may lead to
digestive trouble when consumed in large quantities
As with other sugar alcohols, consuming
lots of xylitol may cause digestive issues, but our bodies tend to build up a
tolerance over time if we slowly build our intake.
Whereas most other sweeteners
carry some potentially adverse side effects, xylitol actually has some
positive side effects. It doesn’t raise blood sugar levels, it combats plaque
in your mouth and can even benefit your digestive system. So, if you’re looking
for the best sweetener out there, it seems like that xylitol may be the best option. Look out for E967 on ingredients lists.
How do I avoid artificial
sweeteners?
The best way to avoid artificial sweeteners is
to go for the natural ones. Even though we’ve included stevia in our list of artificial
sweeteners, technically it’s not artificial. It’s a novel sweetener,
meaning that it’s highly refined from a natural source. So, you may prefer to
give that a go, bearing in mind the potential side effects we’ve also
mentioned. Xylitol, as a sugar alcohol, is technically not artificial so that
also may be a preferred option, particularly for diabetics.
Natural sweeteners such as maple syrup and honey are also good to use instead
of artificial sweeteners, although these are high in calories so should be used
sparingly. Coconut sugar and agave nectar are also great natural sweeteners
relatively new to the market, but these are both high in calories and contain
lots of fructose so are not good for anyone with diabetes.
We’ve taken a look at all of the common sweeteners on the market, some
artificial, some not. We’ve also highlighted some of the reported (and
disputed) side effects. Navigating to find the best sweetener for you can be
tricky, depending on your personal circumstances but, hopefully, armed with all
the information here, we may have been of some help.
Next, find out more about
why
we get sugar cravings
. Plus, we’ve also taken a look at the different
types of sugar
, so you know what to avoid. Discover everything you need to
know in our handy articles.
Sources:
https://www.nhs.uk/live-well/eat-well/food-types/are-sweeteners-safe/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/
https://www.healthline.com/nutrition/artificial-sweeteners-good-or-bad
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936
https://www.eatthis.com/artificial-sweeteners-side-effects/
https://www.reuters.com/article/us-health-sweeteners-non-sugar-idUKKCN1OX1TJ
https://naturaler.co.uk/aspartame-free-drinks-list-uk/
https://www.tandfonline.com/doi/full/10.1080/17482970600982719
https://www.sugarsmartuk.org/news/nov20-calls-to-ban-aspartame/
https://www.efsa.europa.eu/en/topics/topic/sweeteners
