The truth about sweeteners
The Truth About Sweeteners
Sweeteners are substances that can replace sugar to make foods and drinks taste sweet without adding many calories. You can find them in products like drinks, desserts, ready meals, cakes, chewing gum, and even toothpaste.
Approved Sweeteners in the UK
Some sweeteners that are allowed in the UK include:
Acesulfame K (E950)
Aspartame (E951)
Erythritol (E968)
Saccharin (E954)
Sorbitol (E420)
Steviol glycosides (E960)
Sucralose (E955)
Xylitol (E967)
For a complete list of sweeteners approved for use in Great Britain, you can check the Food Standards Agency website.
Are Sweeteners Safe?
All sweeteners used in the UK must pass strict safety tests before they can be added to food and drinks. Approved sweeteners are considered safe alternatives to sugar. The law specifies how much sweetener can be used and in which foods.
Each sweetener has an Acceptable Daily Intake (ADI), which is the maximum amount considered safe to consume daily over a lifetime. You don’t need to worry about tracking your sweetener intake since the recommended amounts take into account typical eating habits.
Sweeteners and Health
While lower or no-calorie sweeteners can help reduce sugar intake, they don't automatically make foods or drinks healthy. High sugar consumption can lead to tooth decay, so using no-calorie sweeteners in products without sugar may help lower this risk. However, fizzy drinks can still cause dental erosion due to their acidity, whether they contain sugar or sweeteners.
Overall, reducing sugar intake is important, and sweeteners can be a good option for those who want to enjoy sweetness without extra calories.
Research on Sweeteners
Research results about sweeteners and health are mixed. Some short-term studies suggest that drinks with no-calorie sweeteners can help lower overall calorie intake and prevent weight gain. There is no evidence that sweeteners increase appetite in people.
Long-term studies on weight show varied results, but these studies cannot directly link the findings to sweetener consumption. Some claims suggest that sweeteners might be linked to other health problems, but the evidence is not strong. Cancer Research UK states that sweeteners do not cause cancer.
Important Notes
Aspartame is not safe for individuals with phenylketonuria (PKU), a rare genetic disorder. This is because aspartame contains phenylalanine, which people with PKU cannot process. Products with aspartame will include this ingredient on the label, along with a warning about phenylalanine.
Some sweeteners known as polyols (like sorbitol, xylitol, and erythritol) can have a laxative effect if eaten in large amounts. If a food or drink contains more than 10% polyols, the label must warn that excessive consumption may cause digestive issues.