Common High-Intensity Sweeteners
Zero sugar products often contain high-intensity sweeteners, which are many times sweeter than sugar and therefore required in much smaller amounts. The FDA has approved several of these as food additives.
- Aspartame (NutraSweet®, Equal®): Approximately 200 times sweeter than sugar, aspartame is one of the most widely used sweeteners in diet sodas, chewing gum, and yogurt. It is not heat-stable and loses its sweetness when cooked.
- Acesulfame Potassium (Ace-K) (Sunett®, Sweet One®): About 200 times sweeter than sugar, Ace-K is often blended with other sweeteners to reduce a slightly bitter aftertaste. It is heat-stable and commonly used in baked goods and beverages.
- Sucralose (Splenda®): A highly stable sweetener, sucralose is about 600 times sweeter than sugar and is used in a wide variety of products, including baked goods, beverages, and chewing gum.
- Saccharin (Sweet'N Low®, Sweet Twin®): One of the oldest artificial sweeteners, saccharin is 200-700 times sweeter than sugar and is used in processed foods and as a tabletop sweetener.
- Neotame (Newtame®): An extremely potent sweetener, neotame is 7,000 to 13,000 times sweeter than sugar. It is heat-stable and approved for use as a general-purpose sweetener.
- Advantame: Even sweeter than neotame, advantame is about 20,000 times sweeter than sugar. It is also heat-stable and is approved for use in foods and beverages.
Natural Plant-Based Alternatives
For those seeking more natural zero sugar options, several plant-based, high-intensity sweeteners are available and are generally recognized as safe (GRAS) by the FDA.
- Steviol Glycosides (Stevia): Extracted from the leaves of the stevia plant, these compounds are 200 to 400 times sweeter than sugar. High-purity extracts are used in products like Truvia® and PureVia®. The crude extract is not permitted for use as a sweetener in the U.S..
- Monk Fruit Extract (Mogrosides): From the monk fruit, or luo han guo, this extract is 100 to 250 times sweeter than sugar. It is used as a general-purpose sweetener and is GRAS-approved.
The Role of Sugar Alcohols
Sugar alcohols, also known as polyols, are another class of low-calorie carbohydrates used as sugar substitutes. Unlike the high-intensity sweeteners, they are less sweet than sugar and provide some calories, though less than sugar.
- Erythritol: A sugar alcohol that is about 60–80% as sweet as sugar and provides very few calories. It is commonly used alongside high-intensity sweeteners to add bulk and improve taste.
- Xylitol: With the same sweetness as sugar, xylitol provides 60% of the calories and does not promote tooth decay.
- Sorbitol: About 50–70% as sweet as sugar, sorbitol is also used in sugar-free products like chewing gum and candy.
Comparison of Common Sweeteners
| Sweetener | Sweetness (vs. Sugar) | Calories | Heat Stability | Origin |
|---|---|---|---|---|
| Aspartame | 200x | Low | No | Artificial |
| Sucralose | 600x | None | Yes | Artificial |
| Stevia | 200-400x | None | Yes | Natural |
| Erythritol | 0.8x | Low | Yes | Natural/Manufactured |
Are Zero Sugar Sweeteners Safe?
Extensive research has been conducted on the safety of approved sweeteners. Regulatory bodies, such as the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO), continuously evaluate the evidence.
- FDA Approval: The FDA has set acceptable daily intake (ADI) levels for approved sweeteners, concluding they are safe for the general population under specified conditions.
- Addressing Concerns: Claims linking artificial sweeteners to cancer have largely been debunked for humans, with older studies on rats using unrealistically high doses. Concerns about long-term use and potential effects on gut microbiota are subjects of ongoing research.
- Special Considerations: Some individuals, such as those with the rare genetic disorder phenylketonuria (PKU), must avoid aspartame due to their inability to metabolize phenylalanine. Sugar alcohols can also cause digestive issues like bloating and diarrhea if consumed in large quantities.
How Manufacturers Choose Sweeteners
Manufacturers often blend multiple sweeteners in zero sugar products to achieve a more rounded flavor profile and mitigate unwanted aftertastes. A blend of acesulfame potassium (Ace-K) and sucralose, for instance, can create a more sugar-like taste than either sweetener alone. The specific application is also key; a heat-stable option like sucralose is essential for baking, while a less-stable sweetener like aspartame is suitable for cold beverages. Bulking agents like sugar alcohols may be added to maintain a desirable texture and mouthfeel in products where sugar provided bulk.
Conclusion
Zero sugar products rely on a diverse toolkit of high-intensity sweeteners, both artificial and natural, along with sugar alcohols. These ingredients offer the consumer a sweet taste without the calories, serving different purposes based on their unique chemical properties, heat stability, and taste profiles. Regulatory bodies like the FDA affirm their safety within acceptable daily intake levels, though ongoing research continues to refine our understanding of their long-term health effects. For most people, these sweeteners can be a useful tool for managing calorie and sugar intake, but moderation and awareness of individual sensitivities are always recommended.
