As nutritionists, dieticians, and other researchers learn more about the human body and the optimal diet, fad diets have sprung up alongside it. Foods are constantly villainized or in high demand. They could even be both sometimes within a few years. Currently, it is too easy for credible research studies to get lost behind radical cases made my self-proclaimed health advocates. This article will focus on low-calorie sweeteners and what makes them so good or so bad for us. According to the Journal of the Academy of Nutrition and Dietetics, approximately 25% of American children and over 41% of American adults use low-calorie sweeteners in 2017.
History
Coincidentally, four of the oldest and most well-known low-calorie sweeteners were first discovered by accident! In Baltimore, MD, a researcher named Ira Remsen from Johns Hopkins University helped spur the formulation of saccharin in 1879. Remsen forgot to wash his hands before he ate lunch and noticed that the coal tar derivative he had on his fingers tasted sweet. Cyclamate was inadvertently discovered as well. In 1937, a University of Illinois student named Michael Sveda was working on a fever-reducing drug. While he was out on a smoke break, he noticed something sweet on his fingers and cyclamate was born! Aspartame was discovered after cyclamate and saccharin by James Schlatter in 1965. He was a research chemist trying to create a drug to treat ulcers for GD Searle and Company. The story goes that he licked his fingers to turn a page in a book and realized that it was sweet. By 1981, aspartame hit the market as Nutrasweet. To this day, Diet Coke still contains aspartame! Sucralose or Splenda was discovered in 1976 due to a miscommunication. Supposedly, one researcher was asked to “test” sucrose molecules bonded with chlorine but actually tasted it instead!
Types/Nutrition
There are several types of low-calorie sweeteners: saccharin, cyclamate, aspartame, Splenda, stevia, sugar alcohols, acesulfame potassium (Ace K), and neotame. This is not an all-inclusive list; there are more low-calorie sweeteners on the market as new technology and processing arises.
Saccharin, as stated above, was one of the first low-calorie sweeteners mass produced. Named for the Latin word for “sugar”, saccharin was widely used in sodas and canned goods but was eventually banned for its potential toxicity. This ban was later on reversed due to WWI – the sugar rations were so low the US needed another sweetener. Since then, there have been over 30 human studies that support saccharin’s safety. It is one of the most readily available low-calorie sweeteners.
Cyclamate was greatly involved in the diet soda boom of the 1950s. It was found in sodas such as Tab and Diet Pepsi at that time. It was the original Sweet N Low. By 1963, it was the most popular low-calorie sweetener in America. Ultimately, clinical trials proved that it can cause bladder cancer in rats and has been banned since 1968. Now, Sweet N Low is saccharin-based. Diet soda was very popular in the 1980s-90s but has plateaued since the 2000s.
Aspartame is most commonly called Equal or Nutrasweet. There have been claims that it can be linked to cancer and weight gain but there is insufficient evidence to defend it. Overall, the FDA has ruled that it’s okay in moderation but good for people with phenylketonuria (PKU). PKU is a genetic disorder that stops the liver enzymes from breaking down the amino acid, phenylalanine, after digestion. As a result, this can cause a buildup of phenylalanine in the body. This can be harmful because elevated levels can lead to nervous system cell damage. Aspartame is approximately 50% phenylalanine by weight.
Splenda is the most consumed sugar substitute on the market because of its familiarity, taste, and availability; it has an FDA approval of 98%. It is partially metabolized by the body so it may slightly affect your blood sugar levels. One pro is that Splenda is heat stable which makes it one of the top choices for baking.
Stevia (Truvia) is one the “natural” low-calorie sweeteners. Keep in mind that the word “natural” is not a very well defined or regulated term in the food industry. Natural only means the product cannot contain any artificial or synthetic ingredients including color additives. Stevia is extracted from the plant, Stevia rebaudiana, found in South America. It has been considered GRAS since 2008. There are several sweet compounds present but the most used are steviol glycosides. It is illegal in the US to sell or import stevia leaf or crude stevia extracts. Some cons of Stevia are that it is expensive compared to cheaper sweeteners and can have a better aftertaste. As a result, it is typically used in combination with another low-calorie sweetener.
Sugar alcohols is a whole category of compounds. This includes xylitol, erythritol, and more. They contain some calories but are still lower compared to normal table sugar. They are much less sweet than the other low-calorie sweeteners discussed so they are used more often as bulking agents and moisteners. Most sugar alcohols can have a laxative effect when consumed in large amounts but they are considered safe in moderation.
Ace K was first introduced in 1988. Its other names are Sunett or Sweet One. Some studies have said it might be linked to cancer after long-term animal studies but it is approved by the FDA in moderation. Neotame has been approved by the FDA since 2002. It is one the sweetest low-calorie sweeteners but as a result, it’s very expensive and not often used. It is more heat resistant than most of the others as well.
Final Thoughts
At this point, low-calorie sweeteners should not cause any worry. As long as they’re consumed in moderation, there is no evidence to prove that there will be any short or long-term detriment. Low-calorie sweeteners are particularly useful especially those trying to lose weight or who have diabetes. They are generally bitterer than table sugar, honey, or other traditional sweeteners so they can be used in combination to give a more well-rounded flavor profile. Next time you cook they might be worth a try!
Resources
- https://www.webmd.com/food-recipes/features/are-artificial-sweeteners-safe#
- https://www.saveur.com/artificial-sweeteners/
- https://www.medicalnewstoday.com/articles/323469#considerations
- https://aspartame.org/pku-allergies-sensitivities/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936
- https://www.healthline.com/nutrition/4-healthy-natural-sweeteners#section5
- https://www.health.com/nutrition/10-artificial-sweeteners-and-sugar-substitutes?slide=0abd64b4-acd7-4294-926c-ee61166da683#0abd64b4-acd7-4294-926c-ee61166da683
