The Core Distinction: Sweeteners vs. Sugars
First and foremost, it is crucial to understand a fundamental distinction: the term "artificial sugar" is a misnomer. Sugars, like sucrose, fructose, and glucose, are natural carbohydrates found in plants, providing four calories per gram. Artificial sweeteners, also known as high-intensity sweeteners or non-nutritive sweeteners (NNS), are chemically synthesized compounds that provide sweetness without the calories. Their molecules are often hundreds or even thousands of times sweeter than table sugar, meaning only a minuscule amount is needed to achieve the desired effect.
How Artificial Sweeteners Work
Artificial sweeteners work by activating the sweet taste receptors on the tongue, just as sugar does. However, their chemical structure is different enough that the human body cannot break them down for energy, or can only break them down into a negligible amount of calories. This is what gives them their low- or zero-calorie profile, making them popular with people managing their weight or blood sugar levels.
The Six FDA-Approved Artificial Sweeteners
In the United States, the Food and Drug Administration (FDA) has approved six specific artificial sweeteners for use as food additives. It is important to note that these are the true "artificial" options, created synthetically in a laboratory setting. They differ from sweeteners derived from natural sources, even if processed.
- Saccharin (Brand Names: Sweet'N Low, Sweet Twin): Discovered in 1879, saccharin is the oldest artificial sweetener. It is 200 to 700 times sweeter than sucrose and is heat-stable, allowing its use in baking and canning. It may have a slightly bitter or metallic aftertaste at high concentrations.
- Aspartame (Brand Names: NutraSweet, Equal): Composed of two amino acids, aspartame is approximately 200 times sweeter than table sugar. Unlike other options, it is not heat-stable and loses its sweetness when exposed to prolonged high temperatures, making it unsuitable for baking. It contains a small number of calories but is used in such tiny quantities that its caloric contribution is negligible.
- Acesulfame Potassium (Ace-K) (Brand Names: Sweet One, Sunett): Also around 200 times sweeter than sugar, Ace-K is often used in combination with other artificial sweeteners to create a more balanced flavor profile and mask any aftertaste. It is heat-stable and used in baked goods, chewing gum, and frozen desserts.
- Sucralose (Brand Name: Splenda): Derived from sucrose, sucralose is about 600 times sweeter than sugar. It is heat-stable, allowing it to be used in baking and cooking. The majority of sucralose ingested is not absorbed by the body.
- Neotame (Brand Name: Newtame): A derivative of aspartame, neotame is exceptionally potent, ranging from 7,000 to 13,000 times sweeter than sugar. It is heat-stable and used in very small quantities.
- Advantame: The newest of the FDA-approved artificial sweeteners, advantame is about 20,000 times sweeter than sucrose, making it one of the most potent options available. It is heat-stable and used as a general-purpose sweetener and flavor enhancer.
Natural-Source High-Intensity Sweeteners
Not all intense sweeteners are artificial or chemically synthesized. The FDA recognizes several as "Generally Recognized as Safe" (GRAS) because they come from natural sources. These include highly purified extracts of steviol glycosides from the stevia plant and monk fruit extract.
Sugar Alcohols: Another Category of Sweeteners
Another class of sugar substitutes that are often confused with artificial sweeteners are sugar alcohols. Examples include xylitol, sorbitol, erythritol, and maltitol. These are carbohydrates found naturally in some fruits and vegetables, but they can also be manufactured. They are less sweet than sugar and provide fewer calories per gram, though not zero. In large quantities, they can have a laxative effect. It is important to note that erythritol, a sugar alcohol, has been the subject of some studies linking high consumption to adverse cardiovascular events, although more research is needed.
Comparison of Sweeteners
To better illustrate the differences, here is a comparison table of common sweeteners and their characteristics.
| Sweetener Type | Examples | Sweetness (vs. Sugar) | Calories | Source | Common Uses |
|---|---|---|---|---|---|
| Natural Sugars | Sucrose, Fructose, Glucose | Standard | 4 kcal/g | Plants (cane, beets, fruit) | Baking, beverages, general use |
| Artificial Sweeteners | Aspartame, Sucralose, Saccharin | 200-20,000x | 0 or negligible | Chemically synthesized | Diet soda, sugar-free products |
| Natural Intense Sweeteners | Stevia, Monk Fruit | 100-400x | 0 | Plants | Drinks, tabletop sweeteners |
| Sugar Alcohols | Xylitol, Erythritol, Sorbitol | 25-100% | 1.5-3 kcal/g | Naturally occurring in some plants; can be manufactured | Sugar-free gum, candy |
Understanding the Controversy and Health Aspects
While regulatory bodies like the FDA consider approved artificial sweeteners safe for the general population within acceptable daily intake levels, scientific debate and public concern persist. Some observational studies have suggested links between artificial sweetener consumption and weight gain, metabolic syndrome, and altered gut bacteria, though confounding factors make it difficult to establish direct causation. The World Health Organization (WHO) has also advised against using non-sugar sweeteners for long-term weight control, citing that they don't contribute significantly to fat reduction. However, replacing high-sugar foods with low-calorie, artificially sweetened options can help with dental health, as they do not promote tooth decay. For individuals with specific conditions, like phenylketonuria (PKU), avoiding aspartame is medically necessary.
Conclusion
In summary, the question of which sugars are artificial is based on a misunderstanding. The substances are not sugars at all but rather chemically created compounds or extracts from natural sources that act as potent sweeteners. From the six FDA-approved artificial sweeteners to natural high-intensity sweeteners like stevia and sugar alcohols such as xylitol, consumers have a range of options. Reading product labels is the most effective way to identify what is in a food or beverage. For consumers focused on reducing their sugar intake, understanding the origin and properties of these different sweeteners is key to making informed dietary choices. For more information, the FDA provides comprehensive resources on the high-intensity sweeteners permitted for use in food in the United States.
