What Are Sugar Alternatives and How Do They Impact Your Health?
Artificial sweeteners, often referred to as sugar alternatives or sugar substitutes, have been used by the food industry for decades. It was in 1974 that the U.S. Food and Drug Administration (FDA) first approved an artificial sweetener, aspartame.
Since 1974, the FDA has approved another five artificial sweeteners with the latest approval being in 2014.
However, there is still quite a lot of discussion around these sweet substitutes, and if you are considering or have already begun incorporating artificial sweeteners into your diet, you may wonder what the health impacts may be.
What Are Artificial Sweeteners?
The U.S. Department of Agriculture defines sweeteners, also called sugar substitutes or artificial sweeteners, as alternatives that contain zero or very low amounts of carbohydrates or energy.
Artificial sweeteners are much sweeter than table sugar, which means much less of these sugar substitutes is needed for the same sweetness level in our foods.
The six artificial sweeteners approved by the FDA are aspartame, saccharin, acesulfame potassium, sucralose, neotame and advantame.
You've likely consumed artificial sweeteners in daily products without realizing it. They are often used in things like toothpaste and medicine to improve the flavor of the accompanying ingredients.
There are a number of reasons to consider using artificial sweeteners in your food and drinks. For instance, the FDA says that these sweeteners contribute a negligible amount of calories and generally do not raise blood sugar levels. If you're looking to begin a new healthy diet plan, check out our six tips to help you start and stick to it.
Health Impacts of Artificial Sweeteners
Scientists continue to tirelessly study how artificial sweeteners impact different parts of the body. In 1969, the FDA went so far as to ban one artificial sweetener called cyclamate after evidence showed it was potentially carcinogenic.
One study published in Dec. 2023 reviewed the data on artificial sweeteners and discussed their findings. While the study ultimately concluded that additional long-term studies would be needed to better understand the effect of artificial sweeteners on human health, there were some health side effects possibly linked to artificial sweeteners.
Some possible impacts include:
Cancer: Generally, scientists have found that there is no direct link between artificial sweetener intake and an increased risk of cancer. In mid-2023, international organizations labeled aspartame as “possibly carcinogenic to humans,” but the FDA has publicly stated that it disagrees with this conclusion. At least one study conducted in France suggested that certain artificial sweeteners may contribute to obesity, indirectly raising one's risk of obesity-related cancers. However, these findings have been disputed by research elsewhere.
Neurological Conditions: Studies have shown that aspartame has been implicated in triggering headaches and potentially migraines due to the phenylalanine present in the compound. The study states that aspartame has also been shown to aspartic acid. Increased levels of these compounds can inhibit the production of chemicals like dopamine, serotonin and neurophysiological regulators. Aspartame can also act as a chemical stressor and increase the brain's vulnerability to oxidative stress, which in turn may have negative impacts on neurobehavioral health.
Meanwhile, aspartame may be linked to the manifestation of migraine pain. Phenylalanine can compete with L-tryptophan, an essential amino acid, for access to the brain. This can cause a decrease in L-tryptophan levels in the brain, negatively influencing serotonin synthesis which relies on the presence of L-tryptophan. This can decrease levels of serotonin in the brain and induce vasodilation (widening of blood vessels). Vasodilation is believed to be the underlying cause of the manifestation of migraine pain.
Cardiovascular Conditions: Conclusions on the link between artificial sweeteners and cardiovascular disease risk are fairly mixed. Some studies have found no significant harm while others have seen potential adverse associations. One study that looked at more than 100,000 French adults showed that consumption of artificially sweetened drinks may not confer any cardiovascular benefits over drinks sweetened with regular sugar. If you're worried about your risk of heart disease, we've prepared a list of 10 ways you can reduce your risk.
If you are considering making changes in your diet to cut out table sugar or incorporate sugar alternatives, discuss with your primary care provider first to determine if it's the right move for you.
