Artificial Sweeteners

TUMWEBAZE JOEL
Graduate Student Researcher
School of FTB&N
Makerere Universuty Kampala

Definition

Though there is no approved definition for artificial sweeteners by the FDA; in simple terms artificial sweeteners are those that are manufactured, synthetic rather than naturally occurring. Artificial sweeteners are in many cases used as substitutes for sugar in foods and beverages. Unlike sugar, artificial sweeteners are preferred by diabetic patients for their inability to raise blood sugar. 

Types of artificial sweeteners

There are two types of artificial sweeteners, i.e. non caloric sweeteners and sugar alcohols. Non-caloric sweeteners contain no calories, and are hence major ingredients for many foods and drinks. They don’t cause cavities and hence considered a better option than natural sugar. 

On the other hand sugar alcohols or polyols contain fewer calories than sugar. Sugar provides 4kcal/g and sugar alcohols range from 1.5 to 3 kcal/g. They are neither sugars nor alcohols as their name suggests but are carbohydrates with structures that only resemble sugar and alcohol. Are commonly used in chewing gums, candies and throat lozenges but still cause fewer dental problems than natural sugar and lower calorie intake. Examples of sugar alcohols include, sorbitol, mannitol, xylitol, erythritol, isomalt, lactitol, hydrogenated starch hydrolysates and maltitol. Sugar alcohols provide fewer calories than sugar because they aren’t completely absorbed in our bobies therefore high intakes of foods containing sugar alcohols can lead to gas and diarrhea. Any food that contains sorbitol or mannitol must include a warning that excess consumption may have a laxative effect.

Pros and Cons of Artificial Sweeteners

Artificial sweeteners are made of chemicals and have health complications attached to their usage. Saccharine for example, a non alcoholic sweetener can lead to cancer though experiments were confirmed for rats and not humans. Aspartame another non alcoholic artificial sweetener has been shown to cause seizures, headaches and attention deficit disorders. Reports confirming heart palpitations, constipation and swelling of body parts after consuming aspartame have been brought up. Other effects include increase in body weight, fat and caloric intake.

Many people have become addicted to drinks containing diet cokes. More still artificially sweetened foods can lead to a change in taste buds, development of cravings and activation of pleasure centers in the brain that ultimately causes addition.

Though harmful, artificial sweeteners are on the other hand beneficial to human health as they can reduce cavities and tooth decay and also lower body calories. Many bitter drug manufacturers use artificial sweeteners to neutralize the bitterness of certain drugs.

Apart from sucrose other natural sweeteners include; Stevia from the Stevia plant which is known to be beneficial to the diabetics because it doesn’t raise blood sugar. Raw honey is another alternative as it doesn’t cause tooth decay.

Examples of non-caloric artificial sweeteners

Saccharin: is a sulfa-based sweetener whose primary ingredient is benzoic Sulfimide. It is known to be the oldest artificial sweetener first produced in 1878 though it only became popular due to the sugar shortages of World War 1. It is about 300 times sweeter than natural sugar but it’s usually mixed with another sweetener due to its unpleasant metallic aftertaste. Saccharin gained FDA clearance in 1977 and set the recommendation at no more than 5mg per kg of total body weight per day. To determine your average daily intake, devide your weight in lbs by 2.2 to convert it to kgs and then multiply your weight in kgs by 5.The FDA also lifted the requirement that saccharin be labeled as probable carcinogen on food packaging.

Aspartame: is also known as NutraSweet, Equal or sugar twin, Aspartame is made up of phenylalanine, aspartic acid and methanol and it’s about 200 times sweeter than sugar though not widely used in baking because it breaks down at high temperatures. Phenylalanine and aspartic acid directly impact brain and CNS functions; evidence shows they play a role in mood disorders, memory problems and neurological illness.

Methanol is converted into formaldehyde when metabolised though manufacturers claim that methanol and its byproducts are quickly excreted. But research has showed measurable amounts of formaldehyde in the livers, kidneys and brains of test subjects after ingestion of aspartame. Phenylalanine breaks down into Diketopiperazine, a known carcinogen. Phenylalanine is especially dangerous for people with the hereditary disease, Phenylketonuria.

Aspartame gained FDA approval around 1981 and the daily aspartame consumption was set at 50mg per each single kilogram of total body weight.

Cyclamate: this sweetener was banned in the US but still being used in 50 other countries including UK and Canada. For some products sold in both across two countries e.g. US and UK, the ingredient list is altered to fit the country.

Neotame; is one of the newer artificial sweeteners, first approved by FDA for use in 2002. It’s manufactured by NutraSweet to complete the company’s line of aspartame based sweeteners. Neotame is 8,000 times sweeter than table sugar and is marked as a flavor enhancer as well as a sweetener.

Sucralose: 600 times sweeter than table sugar Sucralose is derived from sugar created by a chemical process where the molecular hydrogen and oxygen pairs in sugar are replaced with chlorine molecules, resulting in a sweet substance. Sucralose is nothing like sugar and was discovered while trying to make a new insecticide. Sucralose may have side effects like head and muscle aches, stomach cramps and diarrhea, bladder issues, skin irritation, dizziness and inflammation. A recent study by duke University found Sucralose to reduce healthy intestinal bacteria, which are needed for proper digestion and can impact the effectiveness of prescription and other drugs.

Sucralose gained FDA approval in 1998 and set the daily intake standard at 5mg per kg of body weight daily.

Acesulfame potassium: is a potassium salt containing Methylene chloride a carcinogen. Was first discovered in the 1960’s and is about 200 times sweeter than sugar. It’s usually marketed under the brand name Sunett and is found in some chewing gums, low calorie syrups, and instant gelatin or pudding desserts. Reported side effects include; nausea, headaches, mood disorders, impairment of the liver and the kidneys, problems with eye sight and probably cancer.

It was approved by FDA in 1993 and placed at 15mg per kg of total body weight daily.

Conclusion

Natural Sugar is certainly not your enemy. Refined and processed sugars are! Consume a protein and a whole, unprocessed carbohydrate with every meal, and add healthy fats to your diet. If these meals happen to contain some natural honey or cane juice, don’t sweat it! Eat 4 to 5 servings of fruit and or vegetables each day – there are far too many healthy compounds in these foods to pass them up out of fear of the natural sugar contained within. Make your own choice about artificial sweeteners, but keep in mind that you can easily control your portion sizes and use natural sweeteners instead. Are the potential risks worth the small benefit you may or may not be receiving from artificial sweeteners? Learn to let sugar work with you, not against you!