Some people love them, whether as an alternative to sugar in their coffee, in diet soft drinks, sugar free protein bars, or in zero calories spreads and sauces. Some people hate them, seeing them as ‘processed’ ‘fake’ and even ‘poisonous.’ Some people actually don’t like the taste and that is absolutely fine – please don’t eat things you don’t enjoy!

But, what are they and why do we use them?

There are 2 types of artificial sweeteners; intense sweeteners and bulk sweeteners.

INTENSE SWEETENERS.

Intense sweeteners are generally 400-600 times as sweet as sugar. That’s very sweet (hence the name ‘intense’). Common examples of intense sweeteners include aspartame, sucralose, and saccharin.

They are used to replace the sweetness when sugar is reduced or removed from a product – normally some form of beverage.

Let’s take Coca Cola as an example. Full sugar coke is 10.6% sugar – that equates to 39g per 330ml can. Coke zero has… you guessed it, zero sugar per 330ml. To go from classic coke to coke zero, 39g sugar is removed, but the volume remains the same. This means the sugar needs replacing with something else. In the case of drinks, this is easy, replace the sugar with liquid. But the flavour/sweetness then becomes very dilute, so a teeny tiny bit of intense sweetener is used to bring the “same great taste” as classic coke… for the record, I do not think classic coke and coke zero taste the same, but the manufacturer has managed to fine a sweetener and flavour combination that works for the consumer. Sweeteners like aspartame still have a calorie content (4kcal/gram, same as sugar), but because they are used in such a small amount, the end product is basically calorie-free.

A calorie-free beverage is the real goal here – although we love to fear sugar, it is not the sugar itself that is linked to an increase in obesity rates. It the calories contained in the sugar, and the overconsumption of these calories.

So, we now have a beverage that tastes great AND is zero calorie. Win! So why are so many people against intense sweeteners?

Ah the power of mis-reported data used to in-still fear in the consumer. Back in the 70’s a Canadian study linked the consumption of artificial sweeteners to increase risk of cancer. What wasn’t reported by the media was that the study was done in rats. You are not a rat. Not only was the mechanism found to be causing cancer in the rats irrelevant to humans. But the rats were fed a ‘super-dose’ of sweetener, far exceeding typical human consumption (let alone rats).

I’m not saying that everyone should drink diet drinks using artificial sweeteners, but I am saying that, if you like them, you can absolutely enjoy them worry free.

BULK SWEETENERS

Bulk sweeteners, also known as polyols or sugar alcohols, are used to reduce/replace the ‘bulk’ of sugar – they replace sugar by volume so are used in greater amounts than intense sweeteners. They offer sweetness (albeit less sweet than sugar) and texture to a product but with fewer calories per gram than sugar (around 2.4kcal/gram).

Common examples include erythritol, isomalt, maltitol, and sorbitol. They are widely used in ‘sugar-free,’ ‘low-calorie,’ and ‘no-added-sugar’ food products such as chewing gum, confectionery, protein bars, baked goods, jams, sauces, and spreads.

One of the benefits of bulk sweeteners over sugar that no-one talks about is their non-cariogenic properties i.e., they don’t cause tooth decay.

Despite loving them, people who overuse some types of bulk sweeteners (typically sorbitol and mannitol) can experience gastrointestinal discomfort (emphasis on “overuse” – low risk with moderate use) as they are less efficiently absorbed by the body. It all adds up; a low-calorie ketchup here, a protein bar there, a zero-sugar jam on one side of a bagel, and a calorie free chocolate spread on the other. If a product does contain these sweeteners, it is required to carry a warning label as a potential laxative if consumed in excess – so you can check before you buy! There is currently no strong human evidence suggesting that bulk sweeteners “destroy the gut microbiome” as Instagram may lead you to believe. As with everything in nutrition, the poison is in the dose, and the overall quality of the diet matter most.

APPETITE & CRAVINGS

Another common concern is that consuming artificial sweeteners leads to weight gain. The theory was that when we taste sweetness, the body expects calories (energy). If those calories don’t arrive — as with sugar-reduced foods or drinks — appetite supposedly increases, leading to overconsumption later.

The evidence does not support this. In fact, the opposite may be true. In studies comparing fat loss in individuals consuming sugar-sweetened beverages, water, or artificially sweetened drinks, those consuming artificially sweetened drinks often lose slightly more body fat than those consuming sugar-sweetened drinks, and in some cases, even more than those drinking water alone.

One explanation is that when cravings for sweetness are satisfied by a sweet-tasting, low-calorie option, people may be less likely to continue seeking out sweet, calorie-dense foods.

Context matters. For some individuals, using artificial sweeteners as part of an overall calorie-controlled diet can help reduce total calorie intake, make the diet feel more sustainable, and ultimately improve adherence.

In summary…

Artificial sweeteners are tools, both for the consumer and for the manufacturer (I’ll delve into food manufacturing at a later date). For some people, they make reducing sugar intake easier, allow enjoyment of foods they like, and support calorie control without sacrificing taste. For others, they offer no benefit at all.

Nutrition does not need to be “only whole foods” to be effective. If you enjoy products containing artificial sweeteners and they help you meet your goals without causing discomfort, they can absolutely have a place in your diet. If you don’t enjoy them, there is no requirement to include them.

As with most things in nutrition, context, quantity, and individual preference and response matter far more than the ingredient itself.