Talking to your health care provider can help you determine the healthiest way to reduce the amount of sugar in your diet.
When you go to the grocery store, there are so many food choices, including low-sugar snacks, sugar-free drinks, and artificially sweetened treats.
While artificial sweeteners are a popular way to cut down on sugar and calories, it’s important to understand what effect they may have on your health.
Learn about artificial sweeteners, explore their impact on your health, and discover alternative ways to reduce your overall sugar intake.
What Are Artificial Sweeteners?
Artificial sweeteners, sometimes called high-intensity sweeteners, are low-calorie sugar substitutes that are several times sweeter than sugar.
Currently, there are six artificial sweeteners approved by the U.S. Food & Drug Administration (FDA):
- Aspartame (Equal and NutraSweet)
- Saccharin (Sweet’N Low, Sweet Twin, and NectaSweet)
- Acesulfame potassium (Sunett and Sweet One)
- Sucralose (Splenda)
- Neotame (Newtame)
- Advantame
In addition to the six sweeteners listed above, there are three other sweeteners, sometimes called “plant-derived sweeteners,” that the FDA generally regards as safe:
- Steviol glycosides, part of the leaves of the Stevia plant (Truvia, PureVia)
- Extracts from Swingle fruit, also known as monk fruit (Nectresse, PureLo)
- Thaumatin, a group of intensely sweet basic proteins isolated from the West African Katemfe fruit
What Products Contain Artificial Sweeteners?
To determine if a product contains a sugar substitute, you can check the ingredient list for names like the ones listed above. Products that you think of as high in sugar, like soda or baked goods often contain high levels of artificial sweeteners when they’re labeled “diet,” “low-sugar,” or “sugar-free.” Here are some products that commonly contain artificial sweeteners:
- Diet sodas
- Energy drinks and sports drinks
- Desserts and baked goods
- Candy
- Sweetened coffee and tea drinks
- Processed foods
What Are the Health Effects of Artificial Sweeteners?
The health effects of using artificial sweeteners are not definitive as research shows some mixed findings.
The CDC explains that consuming too much sugar may lead to increased rates of obesity, heart disease, and type 2 diabetes. Artificial sweeteners are often used as a way to reduce our consumption of sugar with a goal of reducing calories, losing weight, and stabilizing blood sugar levels.
However, some studies suggest artificial sweeteners may have a negative effect on health and may be associated with disease. A clinical review from the National Institutes of Health suggests that artificial sweeteners may:
- Increase your risk for stroke, heart attack, and related cardiovascular problems
- Impact various functions of your gastrointestinal system
- Lead to neurologic symptoms such as headache and taste alteration
- Increase your risk for diabetes
- Increase your sugar cravings and stimulate your appetite, as the human brain responds to sweetness with signals to eat more
- Increase your risk for cancer
- Most studies do not show a link to increased cancer risk. However, certain findings demonstrate that aspartame may be a chemical carcinogen in rodents. These results have not been shown in human studies.
An article from Harvard Health explains some concerns about interpreting these studies, including their inability to prove a cause-and-effect relationship. The question becomes: Is the use of artificial sweeteners causing health issues or is the person using the artificial sweetener already at high risk for health issues due to genetics or lifestyle factors?
The World Health Organization recently released new guidelines on sweeteners and recommends against their use. This recommendation is based on the findings of a systematic review which suggests the use of non-sugar sweeteners does not help with weight control and may increase the risk for Type 2 diabetes, cardiovascular disease, and mortality.
What Steps Can I Take to Reduce My Sugar Intake?
Talking to your health care provider can help you determine the healthiest way to reduce sugar in your diet. Here are some suggestions to get started on a healthier path:
- Consider your sources of sugars and sweeteners. There’s a big difference between added sugars, artificial sweeteners, and the naturally occurring sugar found in certain foods. Added sugar is found in many processed foods like donuts, candy, and soda, and has no nutritional benefit. The same can be said for artificial sweeteners. On the other hand, the sugar found naturally in fruit or certain dairy products gives you fiber, vitamins, and antioxidants.
- Switch to healthier drink options. Artificially sweetened beverages may be a short-term way to start to reduce your sugar intake, but try switching to healthier options. For example, zero-calorie sparkling water, unsweetened tea, or water with a splash of 100% juice can add flavor. Here are some flavored water recipes to try.
- Reduce your overall sugar intake. Consuming less sugar may decrease your desire for sugar. In addition, loading up on whole foods and foods high in protein and fiber can make you feel satiated, boost your energy, and may decrease your desire for a sugar rush.
- Understand food labels. Food labels that suggest “diet,” “low carb,” or “sugar-free” often contain sugar substitutes. A snack labeled “low sugar” or “no sugar” may still be processed and less nutritious than a fruit or a whole grain cereal. To learn more about reading your food labels, check out Healthy Homefront’s Making Sense of Food Labels.
- Get support. Understanding how to give your body what it needs can be a challenge, especially if you’re trying to manage a health condition such as diabetes or high blood sugar. The resources below will help give you the support you need.
Resources
- TRICARE covers a limited set of services from a nutritionist or registered dietician, such as nutritional therapy or counseling, diabetes self-management training, and obesity treatments. Many military hospitals and clinics also have nutrition clinics where you can meet with a registered dietician or attend nutrition classes.
- Military OneSource offers free consultations with health and wellness coaches for eligible Service members and their immediate family. These coaches can provide information, support and accountability on topics such as nutrition, weight management, and more.
- The Department of Veterans Affairs (VA) Whole Health Program supports patient-centered, proactive whole-person care, and offers tools to help you determine the best ways to live a healthier life, including making good nutrition choices. VA also offers access to registered dietician nutritionists, nutrition classes, healthy recipes, and more.