STEP: Artificially Sweet

ARTIFICIALLY SWEET

On this page, you will find key information about synthetic lab-made artificial sweeteners, as well as sugar and sweetener alternatives.

* STEP NEWSLETTER ARTICLE: Artificially Sweet

* FOOTNOTES/MORE INFORMATION: Links to the article sources, with supporting and additional information on the specifics discussed here

Article from The Next STEP newsletter
Volume 23, Number 1 (January/February 2023)
(c) Patricia Dines, 2023. All rights reserved.

Artificially Sweet

Do your New Year’s resolutions include losing weight or eating healthier? Or do you generally seek to avoid sugar in your diet?

If so, beware the seduction of synthetic artificial sweeteners (AS). They seem to offer us sweetness without sugar’s downsides. And they are popular. A 2017 study found that 41% of U.S. adults and 25% of children say they eat at least one low- or no-calorie sweetener.(1)

However, studies have linked these lab-made chemicals to headaches, migraines, weight gain, diabetes, cardiovascular disease, gut health harm, cancer, and more. They also resist wastewater treatment and can be found in surface water, drinking water, and aquifers.

There are healthier sweeteners, which I’ll also discuss here. You can see my article sources and more information at www.healthyworld.org/sweeteners [that's this page].

What’s Wrong With Sugar?
Research has found that 77% of Americans are seeking less sugar in their diets. There are good reasons for that. Too much sugar can harm dental health, spike blood sugar, and encourage weight gain, obesity, diabetes, heart problems, and even cancer. It can also damage collagen, which can cause wrinkles and other skin problems! (2)

Still, the average American eats 57 pounds of sugar a year.(3) That’s about 17 teaspoons a day, which is substantially more than the American Heart Association’s advised maximum of 9 teaspoons a day for men, and 6 teaspoons for women and children over age two. It advises none for children under two.(4) A can of soda alone can have 8 to 16 teaspoons!

We can eat sugar in soft drinks, fruit drinks, coffee, tea, cookies, cakes, pies, ice cream, and pastries. But it’s also often in unexpected places, such as bread and pasta sauce!

Where Are AS Found?
We can also consume AS in a wide range of products, even where we don’t suspect it. These include soda, fruit juice, jam, yogurt, salad dressings, frozen desserts, candies, baked goods, snack foods, prepared meats, cereals, gum, and breath mints. And who would expect AS in toothpaste, mouthwash, cough syrup, vitamins, pharmaceuticals, and nicotine gum? (5)

Issues With AS
The Environmental Working Group (EWG) says that years of research have raised questions about the health impacts of AS, including links with diabetes and obesity.

Now a study in the Sept. 2022 peer-reviewed British Medical Journal found AS consumption associated with a 9% higher risk of cardiovascular disease and an 18% higher risk of cerebrovascular disease (e.g. strokes). (6)

Here are some common concerns with AS.(7)

(8) Specifics vary by the AS, so research the ones you eat.

■ Weight gain. People often eat AS to reduce calories and lose weight. But many studies have connected them to weight gain! One reason could be that AS can interfere with our body’s balance of insulin and glucose, so we still feel hungry.

■ Increased diabetes risk. One study found that daily consumption of AS drinks actually increased the risk of type 2 diabetes by 67%!

■ Gut health harm. Beneficial bacteria in our gastrointestinal tract are key to gut function and to a healthy immune system. But studies have found that AS can be toxic to digestive gut microbes, intensify gut inflammation, and could increase the risk of IBS and Crohn’s Disease.

■ Increased sweet cravings. The high sweetness of AS keeps our bodies wanting more, and diminishes our ability to taste the natural sweetness of fruit and vegetables.

■ And more. Studies have linked AS consumption to depression, anxiety, mood disorders, dementia, memory loss, and liver damage.

Intermediate Options
■ Natural sugars, such as honey, maple syrup, molasses, and agave. While they’re generally more whole foods, they’re still sugars, so most will spike blood sugar and impact dental health.

■ Fruit. Whole fruit is better than table sugar. Still, some can spike blood sugar, and fruit juices more so, because the fiber is removed. (9)

Healthier Sweeteners (10)
Naturally sourced, these don’t have calories or spike blood sugar.

■ Stevia. Extracted from the Stevia rebaudiana shrub, stevia has been used for food and medicine for hundreds of years, and longer by native peoples. Rosemary’s Garden has stevia plant leaves and powder.

■ Monk fruit. This tasty option is extracted from a small melon-like fruit grown in China for hundreds of years — yes, originally by monks!

What You Can Do
■ Identify your desired approach to sweeteners, based on your health needs and priorities.

(11) Years ago, I eliminated products with sugar, except sweet treats. Now I seek treats with monk fruit and stevia. Also, some experts advise against AS for pregnant women.

■ Calculate your current sugar consumption. Packaged products show the Added Sugars in grams. Divide that by four to get the number of teaspoons for that serving size! (12)

■ Read product ingredient lists to see what’s really inside.
– Sugar and similar sweeteners can be called: Sucrose, dextrose, corn syrup, high fructose corn syrup (HFCS), maltodextrin, coconut sugar, and concentrated fruit juice. (13)
– Common AS types: Aspartame (aka Equal, NutraSweet); Neotame (aka Newtame); Sucralose (aka Splenda Original); Saccharine (aka Sweet’N Low); and Acesulfame potassium (aka Ace-K, Sunette).
– Also limit sugar alcohols such as: Xylitol, erythritol, maltitol, mannitol, and sorbitol. Too much can cause gastrointestinal bloating, gas, cramps, and diarrhea. And Xylitol is toxic to dogs. (14)
– Even check products touting healthier sweeteners on the front panel. They can still contain AS, sugar, and/or sugar alcohols!

■ If you have health issues, especially mystery ones, go without AS for 30 days to see if they improve.

■ Look for healthier alternatives to your favorite foods. There are many wonderful ideas online and options in stores!

■ Find joy in food with healthy sweetness, to nurture and assist your body’s happy functioning. (15)

~ Patricia Dines

Disclaimer: This newsletter offers summary content for informational purposes only. It is not intended as medical advice. Please do your own research on topics of interest to you, and consult with your medical professionals to make appropriate choices for your particular health situation.

SOURCES

(1) Consumption of low-calorie sweeteners jumps by 200 percent in US children
January 10, 2017
Source: George Washington University Milken Institute School of Public Health
https://www.sciencedaily.com/releases/2017/01/170110101625.htm

(2) How much sugar is too much?
American Heart Association
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much

15 Sweet Facts About Sugar
By Anna Green
Apr 7, 2016
https://www.mentalfloss.com/article/68445/15-sweet-facts-about-sugar

How Much Is Too Much?
The growing concern over too much added sugar in our diets
https://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html#.Y57T2i1h3aY

(3) The average American eats 57 pounds of sugar every year
“The average American consumes 17 teaspoons of sugar a day”
Nov. 11, 2019
https://thehill.com/changing-america/well-being/longevity/469907-the-average-american-eats-57-pounds-of-sugar-every-year/

(4) How much sugar is too much?
American Heart Association
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much

Note: The CDC guidelines offer a different formula.
U.S. Center for Disease Control
https://www.cdc.gov/nutrition/data-statistics/added-sugars.html

(5) Nicorette Gum
https://www.medbroadcast.com/drug/getdrug/nicorette-gum

(6) Not so sweet: Study shows artificial sweeteners’ health harms
Environmental Working Group
https://www.ewg.org/news-insights/news/2022/09/not-so-sweet-study-shows-artificial-sweeteners-health-harms

Artificial Sweeteners Tied to Increased Cardiovascular Disease Risk
A new study adds to the growing body of evidence linking calorie-free sweeteners to an increased risk of events like heart attacks and strokes.
“Overall, artificial sweeteners were associated with a 9 percent higher risk of any type of cardiovascular disease event and an 18 percent greater chance of stroke, according to results published in The BMJ.”
September 22, 2022
https://www.everydayhealth.com/heart-health/artificial-sweeteners-tied-to-increased-cardiovascular-disease-risk

Study: Ditching Diet Drinks May Reduce Risk of Heart Disease
Jan. 2021
https://www.ewg.org/news-insights/news/2021/01/study-ditching-diet-drinks-may-reduce-risk-heart-disease

(7) GENERAL/OVERALL ISSUES WITH ARTIFICIAL SWEETENERS
Artificial Sweeteners and Toxic Side Effects
Dr. Peter Osborne
https://www.drpeterosborne.com/artificial-sweeteners-toxic-side-effects/

The 5 Worst Artificial Sweeteners, Plus Healthy Alternatives
By Dr. Josh Axe, DC, DNM, CN
March 21, 2018
https://draxe.com/nutrition/artificial-sweeteners/ (https://draxe.com/about-dr-josh-axe)

UC expert describes a link between artificial sweeteners and headaches
By Bill Bangert
September 6, 2022
“People who have migraines have been shown to be more susceptible to getting headaches after consuming artificial sweeteners. Referring to that research, Martin concluded that ‘Two of the three randomized studies involving aspartame have shown a positive correlation between the sweetener and headache.’ “
https://www.uc.edu/news/articles/2022/09/medium--are-artificial-sweeteners-harmful-the-truth.html

Artificial sweeteners have toxic effects on gut microbes
October 1, 2018
Source: American Associates, Ben-Gurion University of the Negev
https://www.sciencedaily.com/releases/2018/10/181001101932.htm

Study: Artificial sweeteners toxic to digestive gut bacteria
Oct. 3 2018
https://www.cnbc.com/2018/10/03/artificial-sweeteners-are-toxic-to-digestive-gut-bacteria-study.html

Artificial sweeteners induce glucose intolerance by altering the gut microbiota
17 September 2014
https://www.nature.com/articles/nature13793

10 Dangers of Artificial Sweeteners, Plus Natural Alternatives You Can Turn To
Dr. Chad Walding
Updated on October 20, 2021
https://www.nativepath.com/blogs/nutrition/10-dangers-of-artificial-sweeteners-plus-natural-alternatives-you-can-turn-to

6 Things That Happen When You Quit Using Artificial Sweeteners
By Elizabeth Margline
March 30, 2017
https://www.prevention.com/food-nutrition/a20440421/quitting-artificial-sweeteners/

(8) ISSUES WITH SPECIFIC ARTIFICIAL SWEETENERS

• Aspartame (aka Equal® and NutraSweet®, Sugar Twin). “Aspartame is the most complained about additive in U.S. history, responsible for approximately 80 percent of all food-related adverse reactions reported to the FDA.” (www.hardingmedicalinstitute.com/the-risks-of-neotame-and-how-you-can-curb-your-sweet-tooth)

Aspartame: 11 Dangers of This All-Too-Common Food Additive
https://draxe.com/nutrition/aspartame

Aspartame and cancer – new evidence for causation
Environmental Health volume 20, Article number: 42 (2021)
https://ehjournal.biomedcentral.com/articles/10.1186/s12940-021-00725-y

Aspartame—True or False? Narrative Review of Safety Analysis of General Use in Products
Journal List Nutrients v.13(6); 2021 Jun PMC8227014
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8227014

Aspartame: Decades of science point to serious health risks
March 25, 2022
U.S. RIGHT TO KNOW: Pursuing truth and transparency for public health
https://usrtk.org/sweeteners/aspartame_health_risks

Aspartame Poisoning: Signs, Dangers and Treatments
MD-Health.com - Better Health Information from Doctors.
https://www.md-health.com/Aspartame-Poisoning.html

What Are the Symptoms of Aspartame Withdrawal and How Do You Overcome Them?
Dr. Donna Sergi, Licensed Nutrition Response Practitioner
May 24, 2021
https://www.healthieruny.com/resources/aspartame-withdrawal

• Acesulfame potassium (aka Ace-K, Sunette, Sweet One, Sweet ‘N Safe). Physical and chemical properties similar to saccharin.

What Is Acesulfame Potassium and Is It Safe?
December 22, 2019
https://draxe.com/nutrition/what-is-acesulfame-potassium/

What is the Difference Between Aspartame and Acesulfame Potassium
March 15, 2022
https://www.differencebetween.com/what-is-the-difference-between-aspartame-and-acesulfame-potassium/

The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice
PLoS One. 2017; 12(6): e0178426.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464538/

• Sucralose (aka Splenda Original)

What Is Sucralose? Is Sucralose Healthy? Is Sucralose Safe?
June 08, 2021
“Some studies have shown that sucralose can change your gut microbiome by lowering the number of good bacteria by half. Research done on animals shows that sucralose can also increase inflammation in the body. Over time, inflammation can lead to problems like obesity and diabetes.Jun 8, 2021”
https://www.webmd.com/diet/what-to-know-about-sucralose

• Is Sucralose a Dangerous Sugar Substitute?
https://www.downtoearth.org/articles/2009-03/68/sucralose-dangerous-sugar-substitute

• Neotame (aka Newtame). Similar to aspartame (but about 40 times more potent). Yellow packet.

The Risks of Neotame and How You Can Curb Your Sweet Tooth
Harding Medical Institute
“However, caution is warranted, as neotame is a chemical derivative of aspartame that some experts believe may be even MORE toxic.”
https://www.hardingmedicalinstitute.com/the-risks-of-neotame-and-how-you-can-curb-your-sweet-tooth

• Saccharine (Sweet’N Low)

Do Sweet ‘N Low Dangers Still Exist?
November 15, 2017
https://www.everydayhealth.com/diet-nutrition/sweet-n-low-dangers-still-exist/

(9) Fruit

Which fruits are good for diabetics?
By Joanne Lewsley
August 31, 2022
https://www.livescience.com/which-fruits-are-good-for-diabetics

Fruits To Avoid In Diabetes
Dr. Pakhi Sharma, MBBS
Dec. 26, 2021
https://phablecare.com/health-guide/diabetes/worst-fruits-for-diabetics

[This article discusses why sugar spikes can be harmful to any of us, not just diabetics.]
4 tips to avoid sugar spikes
By Heather Alexander
February 14, 2022
"In the short term, a spike in your blood sugar will cause a sugar rush, followed by a sugar crash, with all the cravings and lethargy that go along with that.
In the long term, repeated spikes in your blood sugar can cause heart problems, kidney problems, problems with eyesight, and nerve issues like neuropathy, where you lose feeling in fingers and toes."
https://www.mdanderson.org/cancerwise/how-to-avoid-sugar-spikes.h00-159537378.html

(10) Healthier sweeteners

Stevia
Stevia rebaudiana
https://en.wikipedia.org/wiki/Stevia

Rosemary’s Garden has stevia plant leaves and powder.
https://www.rosemarysgarden.com/search?type=product&q=stevia*

Monk fruit
What to Know About Monk Fruit Sugar
Written by WebMD Editorial Contributors
Reviewed by Jabeen Begum on June 22, 2021
https://www.webmd.com/diet/what-to-know-about-monk-fruit-sugar

Monk fruit - Siraitia grosvenorii
https://en.wikipedia.org/wiki/Siraitia_grosvenorii

(11) Choosing sweeteners
Which Sweeteners Rank Best and Worst on the Glycemic Index?
Written by Samvida Patel, MNSP, INHC | Reviewed by Patricia Pinto-Garcia, MD, MPH
Published on July 20, 2022
https://www.goodrx.com/well-being/diet-nutrition/sweeteners

Sugars, Sugar Substitutes, and Tooth Decay
02/03/2019
https://sherwaydentalcentre.com/sugars-sugar-substitutes-and-tooth-decay/

(12) Calculate your sugar consumption
Added Sugars on the New Nutrition Facts Label
https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label

(13) About sugar and similar sweeteners
Read the label! The Nutrition Facts information and ingredients list help you know how much added sugar is in foods and drinks.
American Heart Association
https://www.heart.org/-/media/Healthy-Living-Files/Infographics/Tracking-Down-Added-Sugars-Infographic.pdf

35 Names for Sugar, and How to Spot Them
By Joanna Foley, RD, CLT | Reviewed by Patricia Pinto-Garcia, MD, MPH
October 26, 2021
https://www.goodrx.com/well-being/diet-nutrition/what-is-added-sugar-the-different-names-of-sugar

What is Sucrose?
By Kris Sollid, RD
September 22, 2020
“Sucrose is a naturally occurring sugar found in various amounts in plants like fruits, vegetables and nuts. Sucrose is also produced commercially from sugar cane and sugar beets.”
https://foodinsight.org/what-is-sucrose/

What Is Maltodextrin?
“The glycemic index (GI) in maltodextrin is higher than in table sugar. This means that the powder can cause a spike in your blood sugar shortly after eating foods that have it. A sudden increase in blood glucose in people with insulin resistance or diabetes can be fatal.”
Written by WebMD Editorial Contributors
Reviewed by Poonam Sachdev on June 22, 2021
https://www.webmd.com/diet/what-is-maltodextrin

What to Know About Dextrose
Written by WebMD Editorial Contributors
Reviewed by Dan Brennan, MD on June 09, 2021
“Dextrose is almost identical to glucose, which is the sugar found in the bloodstream.”
https://www.webmd.com/diet/what-to-know-dextrose

High-fructose corn syrup
https://en.wikipedia.org/wiki/High-fructose_corn_syrup

(14) About sugar alcohols
• Xylitol (Erythritol, Maltitol, Mannitol, Sorbitol and other sugar alcohols that end in –itol).

What You Should Know About Sugar Alcohols
April 15, 2021
https://health.clevelandclinic.org/what-to-know-about-sugar-alcohols/

Eat Any Sugar Alcohol Lately?
“Unfortunately, there are some negatives associated with sugar alcohols. The most common side effect is the possibility of bloating and diarrhea when sugar alcohols are eaten in excessive amounts.”
https://www.ynhh.org/services/nutrition/sugar-alcohol

What Are Sugar Alcohols, and Are They a Healthy Sugar Swap?
“However, if you consume more than 20 grams, it can cause significant digestive issues, including pain and diarrhea. Other sugar alcohols, like maltitol, can lead to symptoms as well, so it's best to avoid consuming them in large amounts.”
https://www.healthline.com/nutrition/sugar-alcohols-good-or-bad

Sugar Alcohol and Diabetes: What You Need to Know
“Sugar alcohol is a carbohydrate. Even though it’s impact on blood sugar is less than that of real sugar, it can raise blood sugar levels if you consume too much of it.”
https://www.healthline.com/health/diabetes/sugar-alcohol-and-diabetes#with-diabetes

Caloric value, sweetness and glycemic index of sugar alcohols
https://link.springer.com/article/10.1007/s00217-015-2437-7/tables/2

(15) Binning the sweet stuff: Nicole has turned her life around
" 'Far from eating a balanced diet with a few treats thrown in, as I’d assumed I was, I realised that almost everything I put into my mouth contained sugar.'...two years later she has come out the other side slimmer, healthier and happier than before."
15 June 2014
https://www.dailymail.co.uk/femail/article-2658488/The-hell-giving-sugar-worth-agony-end-Were-endlessly-told-sugar-new-nicotine-Now-witty-revealing-new-memoir-describes-hard-quit.html

For more information:

* For more information about STEP (the Sebastopol Toxics Education Program), click here.

* For more information about organics and other alternatives to toxics, see our page Toxics and Alternatives Resources Page.

* For information about Sonoma County and area toxics, organics, and environmental and political information and action, see our page Sonoma County Resources Page.

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