Many people use artificial sweeteners, or sugar substitutes, to enhance the taste of food or to save on calories. But which ones are best? And are they safe? Registered dietitian and certified diabetes educator Daphna Steinberg offers her take on the topic.
Benefits. Artificial sweeteners have very few calories, and in some instances none. They also don’t raise blood sugar, making them an option for people with diabetes and those trying to control or lose weight. Many artificial sweeteners can be added directly to food, or are already in packaged foods and drinks. Besides aspartame – which breaks down during the cooking process – all other types can be used for baking and cooking, including stevia, acesulfame K, saccharin and sucralose.
Downfalls. Most artificial sweeteners are actually much sweeter than sugar. Some studies have suggested this triggers the craving for more sugar in the brain, which can lead to overeating. Also, a certain class of artificial sweeteners called sugar alcohols (maltitol, sorbitol, xylitol) can have a laxative effect. These sugar alcohols are commonly found in sugar free gum and candies.
Safety. Steinberg says artificial sweeteners do have their place, and are unlikely to cause harm in small amounts to the average person. The WHO has set acceptable daily intakes for artificial sweeteners. Unless medically indicated, Steinberg recommends that you fill your diet with real foods that are naturally sweetened, like fruit. This will also give your body the added benefit of other minerals, nutrients and fibre, which can help you feel full and boosts regularity.
Smile. Artificial sweeteners are often added to diet sodas. This can save on calories and avoiding tooth decay linked to added sugars. But beware, as the acidity in soda can damage your teeth through dental erosion.
Bottom line. Read the packet of your sweetener closely. If it says to only use on the advice of a physician, heed that. If you are trying to cut down on your overall added sugar intake, Steinberg says the best long-term approach is to cut it out of your diet cold turkey, which includes artificial sweeteners. Research has found that if you cut out added sugars, your cravings will decrease over time. While the first few days will be difficult, most people feel better within two weeks.
