Understanding Artificial Sweeteners and Their Aliases
Artificial sweeteners, or non-nutritive sweeteners (NNS), are synthetic sugar substitutes that provide sweetness without the calories of sugar. They are often hundreds or even thousands of times sweeter than table sugar, so only a small amount is needed. While many people use them to manage weight or blood sugar, they are not without controversy and can be found in a surprisingly wide array of products. Learning the names of these sweeteners and their brand equivalents is the first step toward informed eating.
Common Artificial Sweeteners to Look For
- Sucralose: Derived from sucrose, it is 600 times sweeter than sugar and heat-stable. It is sold under the brand name Splenda®.
- Aspartame: A combination of two amino acids, it is about 200 times sweeter than sugar but not heat-stable. It is found in products like Equal® and NutraSweet®.
- Acesulfame Potassium (Ace-K): Often used in combination with other sweeteners, it is 200 times sweeter than sugar and heat-stable. Brand names include Sunett® and Sweet One®.
- Saccharin: One of the oldest artificial sweeteners, it is 300 times sweeter than sugar and sold under brand names like Sweet'n Low®.
- Neotame: A derivative of aspartame, it is 7,000–13,000 times sweeter than sugar and heat-stable. The brand name is Newtame®.
- Advantame: Another high-intensity, heat-stable sweetener, about 20,000 times sweeter than sugar.
The Expected and Unexpected Foods Containing Artificial Sugar
While it is no surprise that many 'diet' or 'sugar-free' products contain artificial sweeteners, many people are unaware that they are also present in a vast range of conventional processed foods. The list goes far beyond diet soda.
Beverages
- Diet and Zero-Sugar Sodas: The most well-known source, such as Diet Coke and Coke Zero, use aspartame and acesulfame potassium.
- Juice Drinks and Mixes: Products like Crystal Light, Hawaiian Punch, and even some regular juice drinks, often use sucralose, aspartame, or acesulfame potassium.
- Flavored Waters and Sports Drinks: Brands like Propel and Pedialyte add sucralose and Ace-K for flavor without calories.
Dairy Products
- Low-fat and Light Yogurts: To compensate for the reduced sugar and fat, many yogurts use sweeteners like sucralose and Ace-K. Check brands like Dannon Light + Fit and Yoplait Light.
- Cottage Cheese and Dairy Desserts: Certain flavored cottage cheeses and frozen dairy desserts (like fudgesicles) contain aspartame or other artificial sweeteners.
Snacks and Packaged Goods
- Baked Goods and Bread: It's a common surprise to find sucralose or Ace-K in some supposedly 'healthy' or 'light' bread products to enhance flavor.
- Cereals: Many breakfast cereals, including whole-grain and “healthy” options, may use artificial sweeteners like sucralose and Ace-K.
- Sugar-Free Gum: Aspartame and Acesulfame Potassium are standard in most sugar-free chewing gums.
- Condiments and Sauces: Reduced-sugar or low-sugar condiments like ketchup, barbecue sauce, and salad dressings frequently contain sucralose.
Other Unexpected Sources
- Protein Powders: Many powdered nutritional supplements and shakes are sweetened with sucralose and Ace-K to keep the calorie count low.
- Canned Fruits: Even canned fruits, especially those labeled “no sugar added,” often contain sucralose.
- Savory Foods: Processed meat products like certain marinades and baked beans have been found to contain sucralose.
Decoding the Label: How to Spot Artificial Sweeteners
Artificial sweeteners are food additives and must be listed in the ingredients list on a product's nutrition label, not the nutrition facts panel. Since they contain few to no calories, their presence doesn't significantly impact the calorie count, but they are crucial for those who prefer to avoid them. The ingredients are listed in descending order by weight, so the closer a sweetener is to the beginning of the list, the more of it the product contains.
Comparison Table: Artificial Sweeteners
| Sweetener Name | Brand Name Examples | Heat Stable? | Sweetness Level (vs Sugar) | Key Applications | Label Appearance |
|---|---|---|---|---|---|
| Sucralose | Splenda® | Yes | ~600x | Baked goods, beverages, dairy | Sucralose |
| Aspartame | Equal®, NutraSweet® | No | ~200x | Diet sodas, gum, tabletop sweeteners | Aspartame |
| Acesulfame Potassium (Ace-K) | Sweet One®, Sunett® | Yes | ~200x | Beverages, baked goods, frozen desserts | Acesulfame Potassium, Ace-K |
| Saccharin | Sweet'N Low®, Sweet Twin® | Yes | ~300x | Beverages, table sugar substitute | Saccharin |
| Neotame | Newtame® | Yes | 7,000-13,000x | Baked goods, beverages, gum | Neotame |
Conclusion
For those managing weight, blood sugar, or simply trying to reduce their intake of processed ingredients, understanding what foods have artificial sugar is vital. Artificial sweeteners are no longer confined to the diet aisle but are integrated into a vast range of products, from everyday bread and yogurt to savory sauces. By training yourself to recognize their various names and checking the ingredients list—not just the nutrition panel—you can make more informed choices about the food you consume. Always prioritize whole, unprocessed foods and opt for water or naturally flavored drinks to avoid hidden sweeteners. For further information on approved food additives, refer to the U.S. Food and Drug Administration's official website.
