ARE ARTIFICIAL SWEETENERS SAFE?

Artificial sweeteners, also called sugar substitutes, are substances that are used instead of sucrose (table sugar) to sweeten foods and beverages. They duplicate the effect of sugar in taste and usually have a much lower calorie count (food energy) than do those made with sugar. Artificial sweeteners are many times sweeter than table sugar as such smaller amounts are needed to create the same level of sweetness.

The sensation of sweetness caused by these compounds (the "sweetness profile") is sometimes notably different from sucrose, so they are often used in complex mixtures that achieve the most natural sweet sensation. Artificial sweeteners have been approved for table-top use and as additives in products such as soft drinks, chewing gum, fruit and fruit spreads, dairy products and desserts.

Artificial sweeteners have enabled consumers to satisfy their desire for sweetness without adding extra calories. Moreover, these sweeteners often appeal to individuals with diabetes who are attempting to modify carbohydrate intake to regulate blood glucose, triglyceride concentrations and energy intake. However, many medical nutrition experts have voiced concern about the potential high use of intense sweeteners by individuals with diabetes.

Types of Artificial Sweeteners
Artificial sweeteners are usually marketed under brand names. Sugar substitutes that have been approved for use include Aspartame (NutraSweet, Equal), Saccharin (Sweet'N Low, SugarTwin) Acesulfame K (Sunett, Sweet One) and Sucralose (Splenda). These artificial sweeteners usually serve specific purposes. Acesulfame potassium (also known as ACK, Sweet One®, and Sunett®) has been approved for use in specific food and beverage categories, and was later approved as a general purpose sweetener (except in meat and poultry). Sucralose (also known as Splenda®) was approved as a tabletop sweetener, followed by approval as a general purpose sweetener. Neotame, which is similar to aspartame, has also been as a general purpose sweetener (except in meat and poultry).

Recommended levels
Most low-calorie sweeteners, sometimes called intense or artificial sweeteners, are classified and regulated as food additives with set acceptable daily intake (ADI) levels. This is the maximum amount considered safe to eat each day during your lifetime. The ADI is stated in milligrammes (weight of substitute) per kilogramme (mg/kg) body weight of the consumer. The ADI for Aspartame (NutraSweet, Equal) is 40 – 50 mg/kg; Saccharin (Sweet'N Low, SugarTwin), 5 mg/kg, Acesulfame K (Sunett, Sweet One), 15mg/kg and Sucralose (Splenda), 9 – 15mg/kg. One teaspoonful of the powdery sugar substitute weighs around 5gramme (g) or 5000 mg. In simple terms for an average man who weighs around 70kg, he will need about 2800mg (half teaspoonful/day) of Aspartame (NutraSweet, Equal) or 350 mg ( less than a tenth teaspoonful) of Saccharin (Sweet'N Low, SugarTwin) or 1050mg of Acesulfame K in a day.

These sugar substitutes are used as food additives in diet cola or soda as well, but, here they pose little risk as you need more to drink on average more than 5 small regular cans (330ml) a day to exceed the acceptable levels. The sensation of sweetness caused by these compounds (the "sweetness profile") is far higher than that of sucrose (regular table sugar). For example, Saccharin (Sweet'N Low, SugarTwin) has 300-500 times the sweetness level of table sugar whiles Sucralose (Splenda) has 600 times the sweetness profile of sucrose.

Health Implications
General evidence indicates that daily consumption (up to ADI levels) of aspartame, sucralose, saccharin, and other artificial sweeteners has no significant effect on glycemic control (blood sugar levels) or blood lipids (cholesterol and its related indicators) in persons with diabetes and the general public. Artificial sweeteners use as part of a weight-loss plan or as a means to control weight gain is inconclusive.

However in some few instances, a wealth of evidence shows that artificial sweeteners can provoke a wide range of adverse symptoms including depression, seizures and headaches in some very sensitive individuals and in high doses. It is therefore prudent for artificial sweeteners users to be observant. Moreover, in pregnancy (usually when mothers experience gestational diabetes), saccharin and cyclamate are not recommended, while other artificial sweeteners have not been shown to be unsafe during this time.

In addition any food substance containing aspartame should carry a cautionary note. It is not safe for people who have the rare hereditary disease phenylketonuria (PKU). Products that contain aspartame must carry a PKU warning on the label.

Intense sweeteners are most beneficial when they are used to replace energy-dense and nutrient-diluted foods including sucrose, and are least beneficial when used to displace nutrient-dense foods such as milk, fruits and fruit juices.

The writer is a dietician. Email: [email protected]