What Defines an Artificial Sweetener?
Artificial sweeteners, also known as high-intensity sweeteners, are food additives that provide a sweet taste without the calories of sugar. Due to their intense sweetness, only a small amount is needed, making their caloric contribution negligible. They are commonly found in products labeled "sugar-free" or "diet," and are used for various purposes from weight management to dental health. However, it is important to distinguish these six FDA-approved additives from other sugar substitutes that may be plant-based (like stevia or monk fruit) or sugar alcohols (like xylitol and erythritol).
The Six FDA-Approved Artificial Sweeteners
The FDA has approved six artificial sweeteners as food additives after reviewing extensive safety studies. Each has unique properties and uses:
1. Saccharin
- History: Discovered in 1879, saccharin was the first artificial sweetener.
- Sweetness: It is 200 to 700 times sweeter than table sugar.
- Brand Names: Sweet and Low®, Sweet Twin®, Sweet 'N Low®.
- Uses: Used in beverages, fruit juice, baked goods, and as a tabletop sweetener. Some people may notice a slightly bitter or metallic aftertaste, especially at higher concentrations.
2. Aspartame
- Sweetness: Approximately 200 times sweeter than sugar.
- Brand Names: Equal®, NutraSweet®, Sugar Twin®.
- Uses: Primarily used in diet soft drinks, chewing gum, instant beverages, and gelatin. It is not heat-stable and loses its sweetness when cooked or baked.
- Important Note: Individuals with the rare genetic disorder phenylketonuria (PKU) cannot metabolize phenylalanine, a component of aspartame, and should avoid it. Products containing aspartame must carry a warning label for people with PKU.
3. Acesulfame Potassium (Ace-K)
- Sweetness: About 200 times sweeter than sugar.
- Brand Names: Sunett®, Sweet One®.
- Uses: Often blended with other sweeteners to mask a slight aftertaste. It is heat-stable and can be used in baking and cooked products.
4. Sucralose
- Sweetness: Around 600 times sweeter than sugar.
- Brand Name: Splenda®.
- Uses: Derived from sucrose, it is used in a wide range of foods and beverages. Sucralose is heat-stable, making it suitable for baking and cooking.
5. Neotame
- Sweetness: An impressive 7,000 to 13,000 times sweeter than table sugar.
- Uses: Approved as a general-purpose sweetener and flavor enhancer, it is stable under heat. Since it contains only trace amounts of phenylalanine, it does not carry the PKU warning label.
6. Advantame
- Sweetness: The most intense of the six, at approximately 20,000 times sweeter than sugar.
- Uses: It functions as a general-purpose sweetener and flavor enhancer, offering high stability for use in baking.
Comparison of FDA-Approved Artificial Sweeteners
| Sweetener | Brand Names | Sweetness (vs. sugar) | Heat Stability | Aftertaste | PKU Warning | Note |
|---|---|---|---|---|---|---|
| Saccharin | Sweet 'N Low® | 200-700x | Stable | Metallic/bitter (can be blended) | No | First artificial sweetener discovered. |
| Aspartame | Equal®, NutraSweet® | ~200x | Not Stable | Sugar-like | Yes | Contains phenylalanine; not for baking. |
| Acesulfame Potassium (Ace-K) | Sweet One®, Sunett® | ~200x | Stable | Slight bitter (blended) | No | Often combined with other sweeteners. |
| Sucralose | Splenda® | ~600x | Stable | Sugar-like | No | Made from modified sugar molecule. |
| Neotame | Newtame® | 7,000-13,000x | Stable | Sugar-like | No | More potent and stable derivative of aspartame. |
| Advantame | Advantame® | ~20,000x | Stable | Clean, sugar-like | No | The highest intensity sweetener approved. |
Long-Term Safety and Considerations
The safety of artificial sweeteners has been a subject of extensive research and debate, but regulatory bodies like the FDA have concluded that the approved sweeteners are safe for the general population under certain conditions of use. Studies on potential links to cancer, for example, have yielded inconsistent results, and the FDA continues to monitor the scientific literature. However, some studies have explored other potential side effects, such as impacts on gut microbiota and metabolic health. The World Health Organization has also advised against using non-sugar sweeteners for long-term weight control, citing insufficient evidence of effectiveness.
Conclusion: Making Informed Choices
The six FDA-approved artificial sweeteners—saccharin, aspartame, acesulfame potassium, sucralose, neotame, and advantame—provide effective, low-calorie alternatives to sugar. They offer significant benefits, such as assisting with blood glucose management for those with diabetes and promoting dental health by not contributing to tooth decay. However, as with any food additive, consuming them in moderation is recommended. Consumers should read product labels to identify which sweeteners are used and consider individual dietary needs and health conditions, such as PKU. Consulting with a healthcare provider or a registered dietitian is always a good idea for personalized advice on incorporating these sweeteners into a balanced and healthy diet.
Resources
For more detailed information on specific sweeteners and regulatory updates, the FDA's "Aspartame and Other Sweeteners in Food" resource is a reliable source.
The Six Artificial Sweeteners at a Glance
- Saccharin: The oldest artificial sweetener, often used in tabletop packets.
- Aspartame: Composed of two amino acids, it's not heat-stable and requires a PKU warning.
- Acesulfame Potassium: Heat-stable and frequently combined with other sweeteners.
- Sucralose: Made from a modified sugar molecule and is heat-stable for baking.
- Neotame: A high-intensity, heat-stable sweetener derived from aspartame.
- Advantame: The most potent sweetener of the six, used as a general-purpose sweetener and flavor enhancer.
