Spotlight On: Artificial Sweeteners
The truth about artificial sweeteners
By Mary Lou Perry RD MS CDE, Dietitian for UVA Heart and Vascular Center
They are called sugar substitutes, or low cal sweeteners, and are familiar to most of us by the color of their packets – pink, blue or yellow. Artificial sweeteners have reached an all-time high in consumption. The latest to hit stores is stevia, a natural sweetener that adds yet another option for those seeking to limit sugar.
How can artificial sweeteners fit into a heart-healthy diet?
Sugar substitutes, when used as part of a heart-healthy diet, can cut calories and carbohydrates without sacrificing taste. A typical 20-ounce carbonated beverage may have 16 teaspoons of sugar. Drinking a diet soda instead of a regular soda can save about 256 calories and 64 grams of carbs.
Are artificial sweeteners safe as part of a daily diet?
The official overseer of non-nutritive sweeteners is the Food and Drug Administration; it has full authority in approving sweeteners and establishing acceptable daily intake (ADI) levels. ADI is the maximum amount considered safe to eat each day during one’s lifetime. ADIs are intended to be about 100 times less than the smallest amount that might cause health concerns.
What are the differences among artificial sweeteners? How do they compare to sugar?
This handy chart shows how sugar substitutes differ from each other, how to use them, and any potential limits on their use.
| Artificial Sweetener | ADI (acceptable daily intake) | Estimated ADI | OK for cooking? | Sweetness level |
|---|---|---|---|---|
| Aspartame (brandnames include NutraSweet or Equal) | 50 milligrams (mg) per kilogram (kg) | 18 to 19 cans of diet soda | No. Sweetness breaks down with intense heat | 200x sweeter than sugar |
| Saccharin (brandnames include Sweet'N Low, Sugar Twin) | 5 mg per kg | 9 to 12 packets of sweetener | Yes | 7,000-13,000x sweeter than sugar |
| Acesulfame K (brandnames include Sunnett, Sweet One) | 15 mg per kg | 30 cans of diet soda | Yes | 200x sweeter than sugar |
| Sucralose (brandname Splenda) | 5 mg per kg | 6 cans of diet soda | Yes | 600x sweeter than sugar |
| Stevia (brandnames include Truvia or Purevia) | 12 mg per kg | 30 packets of sweetener | Yes | 250-450x sweeter than sugar |
What about stevia? Is it safer since it comes from a natural source?
Stevia is considered “natural” because it is derived from the leaf of a chrysanthemum shrub. For some consumers, this fact may make it more desirable than artificial non-calorie sweeteners. Manufactures have isolated the purest sweetest compound of this plant called Rebaudioside A. This compound is 250 to 450 times sweeter than table sugar and components do not contribute calories or carbohydrates. Stevia has been recognized by the FDA as “generally recognized as safe”. Packets are now available under the brandnames Truvia and Purevia.
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