What are artificial sweeteners? Are sweeteners harmful?

Artificial sweeteners can help satisfy sugar cravings while controlling weight and blood sugar, but how safe are they? Let's find out!

A popular way to satisfy sugar cravings while still controlling weight and blood sugar is to use artificial sweeteners or sugar substitutes made from both natural and chemical substances.

Sugar cravings are a common occurrence, especially after a meal rich in simple carbohydrates or when you need something easy to eat to get through a stressful day. Just look at the number of dessert and bubble tea shops in your area to confirm this!

But why do we crave them? The Food and Nutrition Services Centre, Changi General Hospital (CGH), a member of the SingHealth group, shares that ' Sugary snacks and desserts are not only delicious, they also stimulate the release of brain chemicals such as endorphins and serotonin, which help us relax and give us a temporary 'high' .'

The associations we create with sugary foods can lead to cravings and overconsumption, which in turn, leads to many health problems such as obesity, tooth decay and diabetes.

One gram of sugar (about one-fifth of a teaspoon because 1 teaspoon = 5g of sugar) has four calories while most artificial sweeteners have virtually no calories except those that use sorbitol which still contains 2.6 calories per gram.

Artificial sweeteners are found in processed foods and drinks, including soft drinks, candy, fruit juices, ice cream, and diabetic products, but how safe are they? Should you include sweeteners in your daily diet?

Small doses of sweeteners are okay with your body.

Sweeteners are acceptable if you use them occasionally in small amounts. Don't overdo it because some sweeteners , which are based on certain types of carbohydrate sources, still contain calories.

Some common sugar substitutes include:

1. Aspartame
2. Saccharin
3. Sucralose
4. Stevia
5. Xylitol

Nutritionists say low- or no-calorie sweeteners, such as aspartame, can help with weight control. Likewise, when it comes to diabetes control, non-glucose sweeteners can help stabilize blood sugar levels.

But nutritionists advise that it's best to try to avoid sweeteners altogether and reduce your intake of sweets. Like sugar, they only provide temporary satisfaction.

You will find that sweeteners are most effective if you use the recommended amount or even less. Most sweeteners are many times sweeter than sugar, but because of the way they are packaged (tablet or powder form), most people tend to use more, based on the mistaken assumption that the recommended amount will not sweeten the food.

Hopefully with the above sharing, you will know how to use sweeteners in the best amount for your health.

Lesley Montoya

Update 26 May 2025