Do you consume artificial sweeteners daily? Here is what you need to know about the zero-calorie sweetener. Artificial sweeteners have undergone extensive testing and have been approved for use by regulatory agencies; U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA). These agencies have set acceptable daily intake levels for each artificial sweetener.
Artificial sweeteners, also known as non-nutritive sweeteners (NNS), and be beneficial for individuals trying to reduce their calorie intake or manage their blood sugar levels. By using artificial sweeteners instead of sugar, you can decrease your overall caloric intake, which may be helpful for weight management or conditions like diabetes. NNS are not for everyone by any means though. Some people may have sensitivities or intolerances to certain artificial sweeteners.
It is essential to be aware of any personal sensitivities or health conditions when considering artificial sweeteners. Other individuals think that certain artificial sweeteners have too strong of an overly sweet taste. It is recommended to use less NNS than cane sugar. According to John Hopkins Medicine, “Most artificial sweeteners (are created from chemicals in a lab. A few are made from natural substances like herbs. They can be 200 to 700 times sweeter than table sugar”.
Like many things in nutrition, moderation is key. Relying heavily on artificial sweeteners as a replacement for all sources of added sugars may not be the healthiest approach. It is essential to maintain a balanced diet that includes a variety of whole, unprocessed foods and to limit the overall intake of added sugars, whether from natural or artificial sources. There are also natural alternatives to zero-calorie sweeteners like stevia or monk fruit sweeteners that are derived from plants.
References:
John Hopkins Medicine, “Facts about Sugar and Sugar Substitutes.” JHM, 15 Nov. 2022, www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-sugar-substitutes#:~:text=Artificial%20Sweeteners,Most%20artificial%20sweeteners&text=A%20few%20are%20made%20from,times%20sweeter%20than%20table%20sugar.
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