Sweeteners Facts

Sweeteners Comparison

Sweeteners are substances used to give foods a sweet taste without increasing the calorie content. Many people use them as an alternative to sugar to reduce their daily calorie intake or to control blood sugar levels. Here are some of the most common sweeteners available on the market.

• Stevia
  Stevia is a vegetable sweetener extracted from the leaves of the stevia plant. It is 200-300 times sweeter than sugar, but contains no calories and has no effect on blood sugar levels. Stevia is often referred to as a natural sweetener and can be found in various forms such as powder or liquid extract. 

• Sucralose
  Sucralose is a synthetic sweetener that is about 600 times sweeter than sugar. It has no calories and does not affect blood sugar levels. Sucralose is commonly used in processed foods and beverages such as diet sodas and yogurt.

• Saccharin
  Saccharin is a synthetic sweetener that is about 300-400 times sweeter than sugar. It has no calories, but there is discussion that it may have a cancer-causing effect. However, numerous studies examining the effects of saccharin on humans have found no clear evidence to support these claims. 

• Aspartame
  Aspartame is a synthetic sweetener that is about 200 times sweeter than sugar. It has a very low calorie count and has no effect on blood sugar levels. However, some studies have claimed that aspartame can cause health effects such as headaches, depression and cancer. However, these claims have been deemed false by the European Food Safety Authority (EFSA). Aspartame is often used in diet sodas and other low-calorie foods.

• Acesulfame-K
  Acesulfame-K is a synthetic sweetener that is about 200 times sweeter than sugar. It has no calories and does not affect blood sugar levels. Acesulfame-K is often used in diet sodas and other low-calorie foods.

The Truth About Sweeteners

There are many myths and misinformation about artificial sweeteners and their effects on health. Some people fear that consuming artificial sweeteners can cause cancer or raise blood sugar levels. But the facts tell a different story.

All approved artificial sweeteners have been thoroughly examined and have been deemed safe for human consumption by authorities around the world. The European Food Safety Authority (EFSA) has conducted rigorous safety assessments of artificial sweeteners and has determined that they are safe when used as intended.

Numerous studies have shown that artificial sweeteners do not raise blood sugar levels and can be used as an alternative to sugar for people with diabetes. Claims that artificial sweeteners cause cancer have also been debunked. The American Cancer Society and the National Cancer Institute have repeatedly confirmed that artificial sweeteners do not pose an increased risk of cancer.

Artificial sweeteners are very low in calories and therefore a good option for people who want to manage their weight. Studies have shown that replacing sugar with artificial sweeteners can be an effective way to reduce calorie intake and control weight.

Of course, there are people who are sensitive to artificial sweeteners. Some people report headaches or stomach issues after consuming artificial sweeteners. But for most people, artificial sweeteners are safe and a great way to save calories.

Aspartame: The Most Discussed Sweetener

Aspartame - a sweetener that has been used in many foods and beverages for decades. But despite its long history, numerous myths and prejudices surround this sweetener. Let's take a closer look at aspartame.

Aspartame is a sweetener made up of two amino acids, L-aspartic acid and L-phenylalanine, linked together by dipeptides. These amino acids are present in high doses in many foods. Except for people with phenylketonuria, these amino acids are easily metabolized by healthy individuals. In the body, the amino acids are partially converted into another substance, methanol.

The ADI (Acceptable Daily Intake) is a value considered to be safe under normal circumstances if not exceeded. It already includes a safety factor aimed at taking into account individual differences and uncertainties in the data.

The ADI for aspartame is 40 mg/kg body weight per day. This value has been confirmed by the European Food Safety Authority (EFSA) and the U.S. Food and Drug Administration (FDA).

A 75 kg adult would have to consume up to 3 grams of aspartame to reach the maximum recommended daily value. This is equivalent to about 20 cans of diet soda or 6.6 liters.

The NOAEL (No Observed Adverse Effect Level) is the highest known value at which no negative effects were observed in scientific studies. If exposure exceeds the NOAEL value, the likelihood of health impairments increases.

The NOAEL for aspartame is 4000 mg/kg body weight per day. This value serves as the scientific basis for determining the ADI and has been established in animal studies.

A 75 kg adult would have to consume up to 300 grams of aspartame to reach the NOAEL value. This is equivalent to about 2000 cans of diet soda or 660 liters. Consumption of such quantities would lead to water intoxication before harmful aspartame levels are reached.

Is the Methanol from Aspartame Harmful?

The two dipeptide-linked amino acids L-aspartic acid and L-phenylalanine, which make up aspartame, are partially converted into methanol in the body. So, the question arises: Is this harmful? The short answer is: No! In the amounts produced by the consumption of foods and drinks containing aspartame, it is not a concern.

About 10% of the ingested aspartame is broken down into methanol in the body. Even if one consumes the highest recommended amount of aspartame, only about 300 milligrams of methanol would be produced. This is far below the amount considered to be toxic (7.5 grams for a 75 kg adult).

Even at the theoretical NOAEL value, which is significantly higher than the ADI, the amount of methanol produced would be far below the toxic threshold.

Stupid people: But even the WHO says aspartame causes cancer!!!
No, the WHO did not say that. The claim that aspartame causes cancer is false. There is a WHO classification system called IARC that evaluates potential carcinogens. Aspartame was classified as "possibly carcinogenic," but that does not mean it actually causes cancer. This classification is based solely on the fact that the IARC cannot rule out the possibility of a connection to cancer under certain, but unlikely, conditions. There is no reason to panic. The limits have not changed.

Closing Words

Artificial sweeteners like aspartame, acesulfame-K, and others are safe and have no proven negative health effects. They neither raise blood sugar levels nor cause cancer. For individuals looking to manage their weight and save on calories, they present an advantageous option.

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Originally created post: 07/2015
Last updated: 07/2023