If you’re trying to reduce your calorie intake and lose weight, you may be turning to artificial sweeteners so your “sweet tooth” isn’t compromised. Are these food additives safe?

Artificial sweeteners, also called sugar substitutes, are often used instead of table sugar to sweeten foods and beverages. For example, a regular soda might pack in 10 teaspoons of added sugar, contributing to around 150 – 160 calories per average can.

But on the other hand, a can of diet soda sweetened with artificial sweeteners is virtually calorie-free. Makes total sense if you’re trying to lose weight and improve your health, right?

Pros of Artificial Sweeteners

Indeed, sugar substitutes such as Sucralose, Aspartame, Saccharin, Stevia and more can aid weight control and regular blood sugar levels. They are often used in:

• Soft drinks, powdered drink mixes
• Low-calorie baked goods
• Dairy products like yogurt, creamer
• Canned goods
• Jams and jellies
• And much more

If you’re a regular consumer of processed goods such as those listed above, artificial sweeteners may help you cut back on calories and follow a leaner diet. They can usually be purchased in already-packaged products or used in both cooking and baking.

Artificial sweeteners are also low in carbohydrates, although that’s not to say they’re carb-free. However, artificial sweeteners will typically not raise your blood sugar, which might be a plus if you struggle with diabetes or other insulin-related diseases, plus weight control.

Cons of Artificial Sweeteners

Before you turn to sugar substitutes as a socially acceptable staple in your diet, you might want to be aware of a few key considerations. Maybe they’re not all they’re cracked up to be.

First, sugar substitutes are generally much sweeter than table sugar, so smaller amounts are needed to create the same sweet effect. Though this may sound like a potential budget-saver, some experts warn that regular usage can lower your tolerance of naturally-occurring, less-sweet foods, making you less likely to opt for nutrient-dense choices like fresh fruit.

Second, sugar substitutes can be highly addictive for some, especially when there are many different kinds. According to Harvard Health, research suggests they can prevent us from associating sweetness with calorie intake. In other words, we may be likely to crave more sweets and sweet foods over more nutritious food. Such choices could lead to weight gain.

Finally, there has been much concern for decades as to whether or not sugar substitutes are linked to cancer. In summary, this association is still unknown. For more information about sugar substitutes and cancer, check-out what the National Cancer Institute has to say on the topic.

Moderation is Key

It’s obvious the alternative sweetener debate goes both ways. In purchasing these food additives, be a savvy consumer and do your research beforehand. Artificial sweeteners can help with blood sugar regulation and weight control, but they aren’t a magic solution.

Also note that if a food is marketed as sugar-free, that doesn’t always mean it’s calorie-free. Always read the ingredient label before making a purchase! And despite the advantages of artificial sweeteners, remember that naturally-occurring sweet foods such as fresh fruit are a much more nutritious and healthy choice.