Are Sugar Substitutes Safe?

by Marie Keith, MS, RD, LN

I get asked this question all the time. Sugar substitutes are regulated by the Food and Drug Administration (FDA). The FDA looks at lots of things about the sweetener, including what it is made of, how much of it is likely to be eaten, and other safety studies. If the FDA believes there is enough evidence to show the sweetener is safe, it is approved for use.

An Acceptable Daily Intake (ADI) is set for each sweetener. This is an estimated amount that a person can safely eat everyday over their lifetime with no risk of side effects A recent evaluation of sweeteners worldwide revealed that the amounts people are eating well below the ADI. Right now, there are five sweeteners approved for use in the United States: aspartame, saccharin, sucralose, acesulfame-K, and neotame. Aspartame, saccharin and sucralose are the most popular ones. Aspartame is the only sweetener that actually does have calories, however the amounts people typically use are so small that it is considered calorie-free. Look at the table below to see a summary of each of these sweeteners. 

**Divide your weight in pounds by 2.2 to figure out your weight in kilograms. 

These sweeteners have several possible benefits when included as part of a well-balanced, healthy diet. They can help cut down on the amount of calories eaten during the day, which helps with weight management; they can add to the enjoyment of eating by allowing you to continue to eat your favorite foods; they can help manage health conditions such as diabetes; and they can possibly prevent cavities. So pick your favorite sweetener and enjoy!