NutritionBenefits
Have you ever picked up a “sugar-free” soda or “diet” yogurt and wondered what makes them sweet? Chances are, you’ve encountered low-calorie sweeteners (LCS). These sugar substitutes are used in a wide range of products—from beverages and candies to chewing gum and baked goods—offering sweetness with little to no calories. But are they truly healthier? Let’s dive into what we know (and don’t know) about them.
What Are Low-Calorie Sweeteners?
Low-calorie sweeteners, also called artificial sweeteners, non-nutritive sweeteners, or sugar substitutes, provide intense sweetness without the calories of sugar. Because they are hundreds or even thousands of times sweeter than table sugar, only a small amount is needed. Common FDA-approved LCS include:
| Sweetener | Brand Names | Sweetness vs. Sugar | Max Daily Intake (Packets) |
|---|---|---|---|
| Aspartame | Equal®, NutraSweet® | 200x | 75* |
| Acesulfame-K | Sunett®, Sweet One® | 200x | 23 |
| Saccharin | Sweet’N Low® | 200–700x | 45 |
| Sucralose | Splenda® | 600x | 23 |
| Neotame | Newtame® | 7,000–13,000x | 23 |
| Advantame | — | 20,000x | 4,920 |
- Stevia glycosides(e.g., Reb A): from the Stevia rebaudiana plant, 200–400x sweeter than sugar.
- Monk fruit extract100–250x sweeter, but without an established safe daily intake.
Health Risks of Sugary Beverages
Sugary drinks rank at the bottom of the health scale. They provide high calories without offering satiety or nutrients, making it easy to overconsume.
What About Sugar Alcohols?
Sugar alcohols like sorbitol, xylitol, erythritol, and maltitol are not technically LCS, but they are often used in sugar-free products. They offer fewer calories and don’t spike blood sugar levels. However, consuming them in large amounts may cause bloating or diarrhea, especially with erythritol. Recent studies raised concerns about a potential link between erythritol and cardiovascular risks, though more research is needed to confirm this.
Do LCS Help With Weight or Blood Sugar?
The evidence is mixed.:
- Some studies suggest replacing sugary drinks with LCS can reduce calorie intake and help with weight management.
- Other studies show no effect or even weight gain, possibly due to increased appetite or cravings for sweets.
- Some people may unconsciously eat more when consuming “diet” foods, thinking they’ve saved calories.
- LCS may stimulate sweet cravings or affect how our brain processes rewards and satisfaction.
What About Type 2 Diabetes?
Observational studies have linked both sugary and diet drinks to a higher risk of type 2 diabetes, but this could be due to reverse causation—people already at risk may switch to LCS beverages. More controlled trials are needed.
Are There Cancer Risks?
Artificial sweeteners like saccharin and aspartame were once feared to cause cancer based on outdated animal studies. However, these concerns were later dismissed after rigorous reviews. To date, there is no strong evidence from large-scale human studies that LCS cause cancer.
Key Takeaways:
- LCS can help reduce sugar and calorie intake, especially in the short term.
- Long-term effects remain unclear, with research showing both potential benefits and risks.
- Moderation is key—diet sodas or sugar-free treats may be useful occasionally, but shouldn’t replace a healthy, whole-food diet.
- For kids, it’s best to limit LCS until more research confirms safety over time.
Bottom Line:
Low-calorie sweeteners offer an alternative to sugar, but they are not without controversy. Whether you're managing weight, blood sugar, or just curious, the best approach is to stay informed, use moderation, and focus on a balanced diet rich in whole, minimally processed foods.
Reviewed by: NutriWise Editorial Team
Sources: POUNDS Lost Study, Harvard Nutrition Source
