Artificial sweeteners are often used as a low-calorie alternative to sugar, but are they actually safe?
While these sugar substitutes can help reduce calorie and sugar intake, they may also have downsides depending on how they’re used.
We spoke with Beril Hezer, a registered dietitian with Banner Health, to better understand artificial sweeteners and how they fit into a healthy diet.
Are artificial sweeteners safe?
Artificial sweeteners are generally considered safe when used in moderation. They are approved for use in foods and beverages and don’t raise blood sugar in the same way as regular sugar.
“Artificial sweeteners don’t enter the bloodstream and don’t raise blood sugar directly,” Hezer said. “They stay in your digestive tract until they pass in your stool.”
However, just because they are low in calories doesn’t mean they are risk-free.
Benefits and risks of artificial sweeteners
Artificial sweeteners can offer advantages, but they also come with potential drawbacks.
Benefits
- Blood sugar management: Helpful for people with diabetes since they don’t raise blood sugar levels
- Fewer calories: Can support weight management when replacing sugar
- Dental health: Do not contribute to tooth decay
Risks and considerations
- Taste changes: “Because they are sweeter than sugar, these ingredients may get your taste buds used to sweetness,” Hezer said
- Gut health: Some studies suggest long-term use may affect gut bacteria
- Digestive issues: Sugar alcohols can cause bloating, gas or diarrhea
- Potential health risks: Some research links long-term use to metabolic conditions, though more research is needed
“Artificial sweeteners should be used with caution in high-risk people, such as pregnant and lactating women, diabetics and those who experience migraines and epilepsy,” Hezer said.
What are artificial sweeteners?
Artificial sweeteners are sugar substitutes used to add sweetness without the calories of sugar. They are much sweeter than sugar, so only small amounts are needed.
You’ll often find them in products labeled:
- Sugar-free
- Reduced sugar
- No added sugar
- Diet
They are also sold in packets, drops or granules.
Common types of artificial sweeteners
Approved sweeteners in the U.S. include:
- Aspartame (Equal, NutraSweet)
- Saccharin (Sweet’N Low)
- Sucralose (Splenda)
- Neotame
- Acesulfame K
- Advantame
- Stevia extracts
Sugar alcohols such as sorbitol, xylitol and mannitol are also commonly used.
Are artificial sweeteners better than sugar?
Artificial sweeteners can help reduce calorie intake and support blood sugar control, but they are not a perfect replacement for sugar.
Relying heavily on sweeteners, whether natural or artificial, may increase cravings for sweet foods. A balanced approach is best.
How to use artificial sweeteners in a healthy diet
When it comes to sugar and sweeteners, moderation is key.
- Read labels: Check ingredients and nutrition facts
- Monitor intake: Be aware of how often you consume sweetened foods and drinks
- Focus on whole foods: Fruits, vegetables and whole grains provide natural sweetness and nutrients
- Stay hydrated: Drinking water can help reduce cravings
- Be mindful of habits: Notice when and why you reach for sweet foods or drinks
“It’s important to have awareness of where you find sweeteners and how much you have day in and day out,” Hezer said.
Frequently asked questions about artificial sweeteners
Are artificial sweeteners bad for you?
Not necessarily, but overuse may have downsides.
Do artificial sweeteners cause weight gain?
They may affect appetite or cravings in some people.
Are artificial sweeteners safe for people with diabetes?
They can help manage blood sugar, but should still be used in moderation.
Which artificial sweetener is safest?
Most approved sweeteners are considered safe when consumed within recommended limits.
The bottom line
Artificial sweeteners can be a helpful tool for reducing sugar intake, but they aren’t a perfect substitute.
Using them in moderation and focusing on whole, unprocessed foods is the best approach for long-term health.
If you have questions about your diet or sugar intake, talk to a Banner Health provider or a registered dietitian.
