From drinks, candies, and desserts to canned foods, dairy products, and even baked goods, you can find sugar substitutes on nearly every aisle of your local grocery store. Even products that advertise “no aspartame” or “no [other sugar substitute]” may have just substituted one artificial sweetener for another. Is this sugar replacement really any healthier?
So exactly what are these sugar substitutes that you see everywhere? Are artificial sweeteners something you should worry about having in your kids’ diet?
In this brief FAQ, Nurture Life’s registered dietitians are clearing the air on natural vs. artificial sweeteners. Let’s take a look at what the latest research says about sugar substitutes and kids.
What Are Sugar Substitutes?
Simply put, sugar substitutes are any ingredients that can replace sugar to add sweetness. But just knowing an ingredient is sweet doesn’t necessarily help you determine its nutritional value! “Sugar substitutes” can be further broken down into three primary categories that help you determine caloric content and where they come from:
1. Artificial Sweeteners (Low-Calorie or Non-Nutritive)
As you might imagine from their name, artificial sweeteners are additives that make food taste sweet but are not natural sources of sugar, in other words, they’re made in a lab. Some artificial sweeteners are what scientists call “non-nutritive” (meaning they have zero calories), while others do have a caloric value that’s much lower than real sugar.
In the United States, six of these artificial sweeteners have been approved by the FDA:
- Acesulfame K, or Ace K (brand names: Sunett and Sweet One)
- Advantame
- Aspartame (brand names: Equal and Nutrasweet)
- Neotame (brand name: Newtame)
- Saccharin (brand names: Sweet ‘N Low and Sweet Twin)
- Sucralose (brand name: Splenda)
2. Natural Sweeteners (Low-Calorie or Non-Nutritive)
Not all low-calorie or sweeteners that are non-nutritive are artificial! There are also natural options derived from plant-based compounds. Examples of these include stevia (brand names: Truvia, PureVia) and monk fruit (also known as lo han guo). While these natural sweeteners are not officially FDA-approved, they are considered GRAS, or “generally recognized as safe.”
3. Natural Sweeteners (Not Low-Calorie)
Just as not all low-calorie sweeteners are artificial, not all natural sweeteners are low calorie! Many sugar substitutes are naturally derived but contain as many or more calories than sugar. While they may have similar calories to sugar, natural sweeteners are often regarded as healthier because they are less processed and have a lower glycemic index, meaning they raise blood sugar levels at a slower rate than refined sugars.
Examples of natural sweeteners include:
- Honey
- Molasses
- Maple Syrup
- Agave Nectar
- Coconut Sugar
- Fruit juice concentrate
How Sweet are Low-Calorie Sweeteners?
Although they’re often called “sugar substitutes,” low-calorie sweeteners are actually not a one-to-one substitute for sugar. Instead, they’re much sweeter (so much so that they’re often called “high-intensity sweeteners”).
Just look at the sweetness levels of common natural and artificial sweeteners:
- Acesulfame K – 200 times sweeter than table sugar
- Advantame – 20,000 times sweeter than table sugar
- Aspartame – 200 times sweeter than table sugar
- Neotame – 7,000 to 13,000 times sweeter than table sugar
- Saccharin – 700 times sweeter than table sugar
- Sucralose – 600 times sweeter than table sugar
- Stevia – 200 to 400 times sweeter than table sugar
- Monk fruit – 100 to 150 times sweeter than table sugar
Which Foods Use Low-Calorie Sweeteners for Sugar Replacement?
Look at the labels on processed foods, and you’ll often find one or more of the low-calorie sweeteners listed above. Even without turning the package over, you can be clued into products that likely contain sugar substitutes by looking out for terms like “diet,” “light,” “lower-sugar,” “low-calorie” or “sugar-free.”
The number of consumer goods with artificial sweeteners has quadrupled in the past few years, including:
- Soft drinks (zero-calorie and regular)
- Sports drinks
- Light fruit juices
- Ready-made kids meals like Lunchables
- Meal replacement bars
- Snack bars
- Diet desserts, like ice cream or candy
- Dairy products, like sugar-free yogurt
- Breakfast cereals
- Gelatins and puddings
- Chewing gum
- Canned fruit
- Baked goods
- Dry baking or dessert mixes
- Electrolyte replacement drinks
Of course, many generic and brand-name sugar substitutes are also used as tabletop sweeteners in restaurants and cafes.
Are Low-Calorie Sweeteners Safe?
Since low-calorie sweeteners are so common in the foods around us, the biggest question for many parents is, “Are they safe?” The short answer is yes, according to our current body of scientific research.
The long answer, though, is a little more nuanced. Harvard health researchers say it best: “Whether non-nutritive sweeteners are safe depends on your definition of safe.”
Basically, the research thus far has been inconclusive. There is no evidence to suggest that aspartame or other low-calorie sweeteners cause cancer (an ongoing health scare), but there are preliminary hypotheses linking these products to other real concerns:
- Insulin resistance: Animal studies have hinted that low-calorie sweeteners may cause a similar insulin response as real sugar. More studies are needed, but this hypothesis would potentially connect artificial sugar with Type 2 diabetes, cardiovascular disease, and other serious health conditions.
- Brain-gut connection: A recent study in Molecules has found that one artificial sweetener, neotame, reduces the diversity of gut microbiota responsible for healthy metabolism. As more studies connect gut health with a range of physical and mental health outcomes, the effect of artificial sweeteners on the gut needs more investigation.
- Sweet “addiction”: A famous study in rats found that 94% of rats chose saccharin over cocaine. While there’s no evidence of literal addiction to artificial sugar, this study is an early indicator of just how powerful extreme sweetness can be.
So even though the FDA generally recognizes these sugar substitutes as safe, more research is required to really know for sure, especially for kids. Harvard researchers recommend limiting low-calorie sweeteners for children, since there’s just not enough research about early exposure.
The American Academy of Pediatrics (AAP) takes a similar stand, recently pushing for food manufacturers to be required to clearly list the amount of low-calorie sweeteners in their products. The AAP notes that we have not yet established whether it’s safe for kids to consume these products over the long term.
So…Are Low-Calorie Sweeteners Bad for You and Your Kids?
Again, there’s no clear yes-or-no answer.
In moderation and over the short term, low-calorie sweeteners may help adults lose weight. However, multiple studies have associated these sugar substitutes with the opposite effect, too: weight gain and Type 2 diabetes. (Note that correlation isn’t causation, so researchers can’t say yet that the sweeteners caused these results.)
When considering their impact on kids, it’s important to note two critical areas: taste preference and diet quality.
Impact on Kids’ Taste Preferences
Remember just how sweet these chemicals are compared to regular table sugar? By eating and drinking so many super-sweet things, kids may get accustomed to extreme sweetness, pushing them to want more and more sweets, both natural and artificial.
Since taste preferences are developed early, young kids who get used to extreme sweetness may be more likely to prefer sweet foods into their teenage and even adult years. In the short term, they may also develop picky eating habits that are hard to overcome.
Impact on Kids’ Diets
Another concern is that these artificially sweetened foods may simply replace more nutritious foods in a child’s diet. For example, instead of consuming sugar in the form of fruit (which also has fiber, vitamins, and minerals), kids may snack on sugar-free candies that offer no nutritional value, skipping the fruit altogether. Artificial sweeteners are called “nonnutritive” for a reason!
Where Does Nurture Life Stand on Sugar Substitutes?
Given the lack of research (and concerning trends in current research), we at Nurture Life have a strict “no low-calorie sweetener” policy in our baby and kids’ meals. We also don’t add refined white sugar! Instead, we use (small amounts!) of ingredients like fruit purees, agave, honey, and maple syrup to enhance the natural flavors in our balanced meals, and provide healthy alternatives for sugar replacement. No matter what, we keep the added sugar as low as possible while promoting nutritious and flavorful combinations children love.
Our goal isn’t to reduce kids’ intake of sugar and salt just for the sake of reducing it, but instead to help our children develop a lifelong taste preference for real, wholesome foods that are naturally nutritious. Even though these sugar substitutes may be technically safe for the human body, we aren’t taking any chances with your kids or ours!
If you have any questions about sugar replacement, artificial and natural sweeteners (or how we make our nutritious kids’ meals), please reach out to our childhood nutrition experts at support@nurturelife.com.
FAQ
Are food additives like non-nutritive sweeteners safe for kids?
Food additives used as sugar substitutes show up in many processed foods and drinks, including soft drinks, chewing gum, baked goods, and even powdered drink mixes. Some nonnutritive sweeteners are dozens or even hundreds of times sweeter than sugar, which is why only very small amounts are needed. The Food and Drug Administration and the Department of Health and Human Services review these ingredients for human consumption, and most artificial sweeteners have been given an acceptable daily intake based on weight. Still, experts often recommend caution because kids can reach this limit more easily, and long-term research is limited.
Does monk fruit affect blood sugar levels?
Monk fruit belongs to a group of sugar substitutes that offer a sweet taste without causing a spike in blood glucose or blood glucose levels associated with natural sugars or too much added sugar. Unlike sugar, this food additive extract contains compounds that have far fewer calories and do not raise blood sugar, which is why organizations like the American Diabetes Association list it as an option for families seeking alternatives to added sugar in foods and drinks.
Is acesulfame potassium a better option than maple syrup?
Acesulfame potassium is one of the sugar substitutes approved for widespread use, and it is often added to frozen desserts, frozen dairy desserts, soft drinks, and many processed foods because it is much sweeter and provides fewer calories. Maple syrup is a natural sweetener, but it still counts as added sugar and can raise blood sugar more quickly. While acesulfame potassium may help reduce added sugar intake, maple syrup provides a few beneficial nutrients. Choosing between them depends on your child’s needs, but neither should be overused.
What does acceptable daily intake mean for sweeteners that are non-nutritive?
The acceptable daily intake represents the amount of these sweeteners considered safe for consumption over a lifetime. This number is set by FDA scientists using data from toxicology studies, sometimes involving amino acids such as aspartic acid in sweeteners like aspartame. Because the acceptable intake is calculated per kilogram of weight, children can reach their limit faster than adults. The Food and Drug Administration and global groups like the World Health Organization use this method when evaluating sugar substitutes.
Are natural sweeteners like maple syrup healthier than added sugar?
Natural sweeteners such as maple syrup, honey, or fruit juice concentrate come from natural sugars but still act as added sugar in the body. They can fit into a healthy diet in small amounts and offer trace beneficial nutrients, yet they can still raise blood glucose and contribute to weight gain if a child consumes too much added sugar overall. Even though they may taste less intense than high-intensity sweeteners permitted for processed foods, moderation is key.
Does a child’s body weight affect how they respond to sugar substitutes?
Yes. A child’s lower weight means sugar substitutes approved for adults can have a stronger effect on them. High-intensity sweeteners, especially those that are many times sweeter than sugar, may expose children to a relatively higher dose per serving. This is one reason dietary guidelines suggest being cautious with other sweeteners in children’s foods, especially when many processed foods already contain them.
Do natural sweeteners offer any real health benefits?
Some natural sweeteners contain small amounts of nutrients and may work well in baked goods or energy bars, but they still add sugar to the diet. They do not eliminate risks such as tooth decay, and unlike regular sugar-free tabletop sweetener products, they will still raise blood glucose levels. While certain options like stevia rebaudiana come from plants, they are processed before reaching store shelves. Using any sweetener in moderation remains the safest approach, especially for kids.
Do sugar alcohols work the same way as sugar substitutes in kids’ foods?
Sugar alcohols are often grouped with sugar substitutes, but they behave differently. They provide a sweet taste with less calories than table sugar and are sometimes used alongside sugar substitutes in packaged foods and drinks. While many parents assume sugar alcohols are automatically safer, the Food and Drug Administration reviews them separately from FDA-approved sugar substitutes, since large amounts may cause stomach discomfort in kids.
Are products with FDA-approved sucralose safer than other sugar substitutes?
Products containing sucralose have gone through safety evaluations, but that does not automatically mean they are healthier for children. Sucralose is part of a group sometimes called artificial sweeteners, and while most artificial sweeteners fall within safety guidelines, kids can reach the acceptable intake faster due to their smaller body size. Parents should also remember that foods and drinks with sucralose often contain other food additives or other sugar substitutes that change overall diet quality, so moderation is still key.
Why do some labels list names like Sugar Twin or other sweeteners I’ve never heard of?
Many sweeteners approved for use in packaged snacks and drinks appear under brand names such as Sugar Twin. Some belong to high-intensity categories, while others come from two amino acids bonded together, as in certain tabletop sweeteners. These ingredients are used to create a sweet taste with fewer calories, but long-term research in children is still limited.
Are sugar alcohols and other food additives safe for everyday use in kids’ diets?
Sugar alcohols are commonly added to foods as reduced-calorie sugar substitutes, and they’re often combined with food additives that help improve texture or enhance sweetness. While these ingredients help manufacturers lower added sugar, large amounts of sugar alcohols can cause stomach upset in children, and long-term research on frequent consumption is limited.
Do sugar alcohols raise sugar in blood the same way regular sugar does?
Sugar alcohols behave differently from regular sugar because the body absorbs them more slowly, so they typically have a smaller impact on blood glucose. Even though they offer sweetness with less calories, kids may still experience digestive discomfort if they consume too much.
