Common Artificial Sweeteners and Where They Hide
Artificial sweeteners, or non-nutritive sweeteners (NNS), are used by food manufacturers to provide sweetness without calories. Because they are often hundreds of times sweeter than table sugar, only small amounts are needed, making them cost-effective for producers. While these are commonly found in diet beverages, they are also prevalent in a wide array of snack foods, including some you might not expect.
The Usual Suspects: Diet and Sugar-Free Products
It's no surprise that items explicitly labeled as 'diet,' 'sugar-free,' or 'no sugar added' contain artificial sweeteners. However, the specific type and combination of sweeteners used can vary significantly by product and brand. Always check the ingredient list for specific names and additives.
- Diet Sodas and Drink Mixes: Crystal Light, Diet Coke, Pepsi Max, and other zero-calorie drinks are prime examples. They often use a combination of aspartame and acesulfame potassium (Ace-K) to achieve a balanced taste.
- Sugar-Free Gum and Candies: To avoid tooth decay, most sugar-free gums like Trident and sugar-free candies utilize artificial sweeteners. Common examples include aspartame and sugar alcohols like xylitol and erythritol.
- Sugar-Free Gelatin and Puddings: Powdered and ready-to-eat gelatin desserts, such as Jell-O brand products, and diet puddings often use a mix of sucralose and other sweeteners to replicate the flavor of sugar-sweetened versions.
The Hidden Surprises: Unexpected Sources
Artificial sweeteners are not confined to diet foods. They can be found in a variety of other snacks where you might not expect to find them, sometimes alongside real sugar to enhance sweetness.
- Flavored Yogurts and Cottage Cheese: Many flavored and 'light' yogurts, as well as some fruit-on-the-bottom cottage cheese products, contain sucralose and acesulfame potassium to lower their overall sugar and calorie count.
- Protein Bars and Powders: To achieve a sweet flavor profile without adding excess sugar, most protein bars and workout protein powders include artificial sweeteners like sucralose or Acesulfame potassium.
- Processed Cereals: Some processed cereals, including supposedly healthier 'high-fiber' or reduced-sugar varieties, can contain sucralose. Kettle corn and flavored rice cakes are other examples of sweet snacks that use these ingredients.
- Sauces, Condiments, and Dressings: Low-sugar versions of condiments like ketchup, barbecue sauce, and salad dressings often rely on sucralose to maintain a sweet or tangy taste.
Decoding Food Labels for Sweeteners
Becoming familiar with the names of artificial sweeteners is crucial for identifying them on ingredient lists. Ingredients are listed in descending order by weight, so the higher up the sweetener is on the list, the more of it the product contains.
- Look for common names like aspartame, sucralose, and saccharin.
- Also, be aware of brand names, such as Splenda (sucralose), Equal (aspartame), and Sweet’N Low (saccharin).
- Check for the EU's E-number codes, such as E951 for aspartame or E955 for sucralose.
- Remember that many products use a blend of sweeteners to balance the flavor, so you might see more than one listed.
Comparison of Common Artificial Sweeteners in Snacks
| Sweetener Name | Common Brand Names | Example Snack Products |
|---|---|---|
| Sucralose | Splenda | Flavored yogurts, low-sugar ice cream, protein bars, fruit drinks |
| Aspartame | Equal, NutraSweet | Sugar-free gum, diet sodas, certain gelatin desserts, some light cottage cheese |
| Acesulfame Potassium (Ace-K) | Sweet One | Combined with other sweeteners in diet sodas, rice cakes, and some baked goods |
| Saccharin | Sweet'N Low | Baked goods (when combined with other ingredients), certain low-calorie candies |
| Neotame | Newtame | Flavored waters, powdered drink mixes, certain energy drinks |
How to Snack Smarter Without Artificial Sweeteners
For those who wish to avoid artificial sweeteners, several simple and delicious alternatives exist. The best strategy is to focus on whole, unprocessed foods.
- Fresh Fruit: Naturally sweet and full of fiber, vitamins, and minerals. Apples, berries, and bananas are excellent snack options.
- Homemade Trail Mix: Combine nuts, seeds, and unsweetened dried fruit for a customizable, nutrient-dense snack.
- Plain Yogurt with Fruit: Sweeten plain Greek yogurt with fresh berries or a drizzle of honey instead of buying flavored versions with added sweeteners.
- Roasted Edamame: A savory, protein-rich snack that doesn't require any added sugars or sweeteners.
- Veggies with Hummus: A classic savory option that provides fiber and protein without any artificial ingredients.
For more information on the various types of sugar substitutes, you can read Mayo Clinic's Guide on Artificial Sweeteners.
Conclusion
While artificial sweeteners are often found in diet products, they are also common in a surprising range of processed snacks, including cereals, yogurts, and protein bars. To navigate the grocery store effectively, consumers should be diligent about reading ingredient labels and recognizing the various names and brand names for these additives. By doing so, you can make more informed choices about your snacking habits and explore wholesome, natural alternatives to reduce your intake of artificial additives.
