Are Artificial Sweeteners Healthy?

Just because it’s labeled ‘sugar-free’ or ‘diet’ doesn’t mean a food is completely healthy or calorie-free. That’s because some sugar-free sweeteners actually contain simple carbohydrates, each gram of which can raise blood glucose just as much as sugar does. And some sweeteners have side effects. We’ve broken down the four most popular sweeteners to show you why you can’t eat as much as you like without consequence.

Sorbitol and xylitol are sugar alcohols that the body digests slowly, which is why they’re safer for people with diabetes than regular sugar. They’re made from natural plant and fruit fibers, so they do contain some starches, aka carbohydrates, which have minor effects on blood glucose. One teaspoon of xylitol contains about 10 calories, as compared to the 15 calories in a teaspoon of regular sugar.

Sorbitol and xylitol also have a slight laxative effect that can cause digestive disturbances. This is especially troubling for people who have irritable bowel syndrome or other gastrointestinal conditions. Sorbitol, most often found in sugar-free chewing gum, mints and cough syrups, is often the worse culprit of the two in terms of digestive impact.

Aspartame is an artificial sweetener that is not found in nature; it’s synthesized in a lab. It is the main ingredient in the popular sugar-substitute brands, Equal and NutraSweet. It’s also the “diet” in Diet Coke. Aspartame is found in over 6,000 foods and beverages from cereal, hot cocoa, frozen desserts, gelatin, instant coffees, and yogurt to pharmaceutical drugs. It’s 200 times sweeter than sugar, but it has no calories. Because it contains phenylalanine, aspartame is not safe for people who have the rare hereditary disease phenylketonuria (PKU). It has also been the source of many cancer-causing controversies over the years, though the FDA does maintain that it’s OK in moderation.

Sucralose is best known by its brand name Splenda, that little yellow packet that’s gained a huge following in recent years. Sucralose is a zero-calorie artificial sweetener that’s used in thousands of products. It’s almost 600 times as sweet as table sugar, which might be why some people complain of a strong aftertaste. But this sweetener can do something that most artificial ones can’t: Because of its high tolerance to heat, it can replace sugar in baking recipes, making it a good replacement for diabetes-friendly home-baked sweets. But don’t eat too much. Sucralose has been known to cause digestive disturbances, too.

Here’s the take away: If you need a little added sweetness in some drinks or baked goods, artificial sweeteners provide a service, though sometimes they do deliver calories and the occasional side effect. As with everything, use sweeteners in moderation, and focus more on naturally sweet fruits and vegetables for truly healthy eating for diabetes.