The Facts About Artificial Sweeteners

Artificial sugars and sweeteners are often added to sweeten a meal or drink without the calories of sugar. While there are many anecdotal reports of negative side effects, none of these have been confirmed through scientific investigation.

There is also the argument that sugar free foods do not really help to control the intake of calories. Particularly for those who avoid sugar like the plague, then purchase a packet of sugar-free biscuits and eat the lot!

Some of the most common artificial sugars include:

Acesulfame-K (ace-K)

Ace-K was first introduced in 1967, it is 200 times sweeter than standard sugar. According to a large number of studies, this sweetener is not absorbed in the body but passes through unchanged with no documented health risks. This chemical has been shown to affect the thyroid in rats, rabbits, and dogs but not humans.

Aspartame

Aspartame was introduced in 1965. It is a low-calorie sweetener that is also 200 times sweeter than sucrose. Found in products such as Equal or Nutrasweet. Aspartame is made from two amino acids.

While there are no conclusive, formal or documented cases of adverse health affects, many people report headaches after consuming products that contain aspartame. Other adverse affects that consumers have reported (but have not been independently verified) include seizures, dizziness, tremors, migraines, memory loss, slurring of speech, confusion, fatigue, depression and nausea.

As children lack a barrier of protection that prevents the wrong nutrients from entering the brain (which adults have), some doctors have recently suggested that aspartame should not be given to children.

Saccharin

Saccharin was discovered 100 years ago. It is a low calorie sweetener found in products such as Sweet’n Low. It is one of the most studied ingredients with no adverse health effects ever having been reported.

Stevia

Stevia is a plant that originated in the rainforests of Paraguay. It is up to 300 times sweeter than sugar, does not impact blood sugar and has zero calories. The leaves have been used for over 1,500 years by the Guarini Indians of Paraguay.

It was discovered and introduced to Europe in 1899. Stevia has since become a very popular sweetener. Stevia can be easily grown in your garden and hung to dry once it goes to flower, the leaves can then be used in cooking or to sweeten tea as required.

Sucralose

(Splenda) is a non-caloric sweetener made from sugar. It was discovered in 1976, a product on average 600 times sweeter than table sugar, which theoretically will pass through the body without being metabolized.

Monk Fruit

Also known as lo han guo or Buddha fruit, it is similar to Stevia, but also is loaded with antioxidants. Buddha fruit adds no calories while adding a sweet taste. It is the basis of a new sweetener called Nectresse.

What sugars are considered natural?

A few natural sweeteners include: barley malt, evaporated cane juice before it is refined, fruit juice (fructose), rice syrup, honey, and sugar alcohols.

Organic maple syrup is not only delicious, but rich with iron and other micronutrients. It also is the gentlest sweetener for those with irritable tummies.

Adding an artificial sugar won’t add any calories but will introduce possible side effects. On the other hand, if you avoid healthy foods such as fruit due to the sugar content, you also miss out on thousands of vitamins, minerals, and phytochemicals that don’t exist in any supplement and have documented health benefits. Oranges can reduce the risk of stroke. Bananas are filled with potassium which promotes a healthy heart. The list goes on and on!

Krissy Hacker is a wife and Mama of 2, mad gardener, crafty lady, confectioner and fabulous cook. Keen on old school ways of doing things she’d do anything to get out of housework!