Which sugar substitutes are safe

Some artificial sweeteners may leave an aftertaste. A different artificial sweetener or a combination may be more appealing. Artificial sweeteners don't contribute to tooth decay and cavities. Artificial sweeteners may also help with:. Critics of artificial sweeteners say that they cause a variety of health problems, including cancer. That's largely because of studies dating to the s that linked the artificial sweetener saccharin to bladder cancer in laboratory rats.

Because of those studies, saccharin once carried a label warning that it may be hazardous to your health. But according to the National Cancer Institute and other health agencies, there's no sound scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer or other serious health problems.

Numerous studies confirm that artificial sweeteners are generally safe in limited quantities, even for pregnant women. As a result, the warning label for saccharin was dropped. They must be reviewed and approved by the FDA before being made available for sale. Substances receive this designation if they meet either of these criteria:.

ADI is the maximum amount considered safe to consume each day over the course of a lifetime. ADI s are set at very conservative levels.

Novel sweeteners are hard to fit into a particular category because of what they're made from and how they're made. Stevia is an example. The FDA has approved highly refined stevia preparations as novel sweeteners but hasn't approved whole-leaf stevia or crude stevia extracts for this use. Tagatose is also considered a novel sweetener because of its chemical structure. Tagatose is a low-carbohydrate sweetener similar to fructose that occurs naturally but is manufactured from the lactose in dairy products.

Sugar alcohols polyols are carbohydrates that occur naturally in certain fruits and vegetables — although they can also be manufactured. Despite their name, sugar alcohols aren't alcoholic because they don't contain ethanol, which is found in alcoholic beverages.

Sugar alcohols aren't considered intense sweeteners because they aren't sweeter than sugar. In fact, some are less sweet than sugar. As with artificial sweeteners, the FDA regulates the use of sugar alcohols. Sugar alcohols contain calories. But they're lower in calories than sugar, making them an attractive alternative. Sugar alcohols generally aren't used when you prepare food at home. But they're in many processed foods and other products, including chocolate, chewing gum and toothpaste.

Sugar alcohols add sweetness, bulk and texture to food, as well as helping food to stay moist. Sugar alcohols are often combined with artificial sweeteners to enhance sweetness. Food labels may use the general term "sugar alcohol" or list the specific name, such as sorbitol. Like artificial sweeteners, sugar alcohols don't contribute to tooth decay and cavities, and may also help with:. When eaten in large amounts, sugar alcohols can have a laxative effect, causing bloating, intestinal gas and diarrhea.

Product labels may carry a warning about this potential laxative effect. Natural sweeteners have a variety of uses both at home and in processed foods. They're sometimes known as "added sugars" because they're added to foods during processing. Natural sugar substitutes may seem healthier than sugar.

However, recent studies have raised some health concerns. A study found that male mice that consumed sucralose were more likely to develop malignant tumors. The researchers note that more studies are necessary to confirm the safety of sucralose. A range of sucralose products is available to purchase online.

Aspartame is a very common artificial sweetener that has been available in the U. It is around times sweeter than sugar, and manufacturers add it to a wide variety of food products, including diet soda. Aspartame is available in grocery stores under the brand names Nutrasweet and Equal. Unlike sucralose, aspartame is not a good sugar substitute for baking. Aspartame breaks down at high temperatures, so people generally only use it as a tabletop sweetener.

Therefore, a person who weighs 60 kg, or lb, could consume 75 packets of aspartame in the form of a tabletop sweetener. Many different aspartame products are available to purchase online. Here, learn more about the side effects of aspartame. Acesulfame potassium , also known as acesulfame K and Ace-K, is an artificial sweetener that is around times sweeter than sugar.

Manufacturers often combine acesulfame potassium with other sweeteners to combat its bitter aftertaste. It is available under the brand names Sunett and Sweet One. The FDA have approved acesulfame potassium as a low-calorie sweetener and state that the results of more than 90 studies support its safety. This is equivalent to a 60 kg, or lb, person consuming 23 packets of a tabletop sweetener version of acesulfame potassium.

A study in mice has suggested a possible association between acesulfame potassium and weight gain, but further research in humans is necessary to confirm this link. Saccharin is a zero-calorie sweetener that is — times sweeter than table sugar. According to the FDA , there were safety concerns in the s after research found a link between saccharin and bladder cancer in laboratory rats. However, more than 30 human studies now support the safety of saccharin, and the National Institutes of Health no longer consider this sweetener to have the potential to cause cancer.

People can purchase a range of saccharin products online. Neotame is a low-calorie artificial sweetener that is about 7,—13, times sweeter than table sugar. This sweetener can tolerate high temperatures, making it suitable for baking. Sweeteners may be safe, but are they healthy? Food manufacturers claim sweeteners help prevent tooth decay, control blood sugar levels and reduce our calorie intake. EFSA has approved the health claims made about xylitol, sorbitol and sucralose , among others, in relation to oral health and controlling blood sugar levels.

Dietitian Emma Carder states: "Research into sweeteners shows they're perfectly safe to eat or drink on a daily basis as part of a healthy diet. She also says they're a really useful alternative for people with diabetes who need to watch their blood sugar levels while still enjoying their favourite foods.

Many people greatly dislike the taste of stevia. The flavor depends on the brand, though, so you may need to experiment to find a type of stevia you like.

Stevia is a natural, zero-calorie sweetener that may help lower both your blood pressure and blood sugar levels. Erythritol is another low calorie sweetener. However, powdered erythritol available for purchase is most likely made via an industrial process. Keep in mind that erythritol is much less likely to cause digestive issues than other sugar alcohols such as xylitol 8.

Additionally, one study including young adults showed that higher blood levels of erythritol were associated with increased belly fat, which may be due to a genetic predisposition to convert sugar into erythritol 9.

Erythritol is a very sweet and low calorie sugar alcohol. Xylitol is a sugar alcohol with a sweetness similar to that of sugar. Xylitol appears to have some benefits for dental health, including reducing the risk of cavities and dental decay According to some animal studies, it may also improve bone density, helping prevent osteoporosis Furthermore, research shows that xylitol can increase levels of several compounds in the digestive tract to help support your gut microbiome However, like other sugar alcohols, it can cause digestive side effects, including abdominal gas and diarrhea, at high doses Finally, if you have a dog at home, keep xylitol out of its reach, as xylitol is highly toxic to dogs Xylitol is a very popular sweetener.

Research in rats suggests it may improve bone density and lower the risk of osteoporosis.