The U.S. Food and Drug Administration, or FDA, states that sugar substitutes, or high-intensity sweeteners, including acesulfame-K, aspartame, neotame, saccharin, advantame and sucralose are safe to consume in the amounts that people typically eat or drink. But just how much is acceptable and safe for human consumption?

Understanding the Acceptable Daily Intake for Sugar Substitutes

Regulatory agencies set Acceptable Daily Intake, or ADI, levels for each sugar substitute. The ADI is the maximum amount of a food additive that can be safely consumed on a daily basis over a person’s lifetime without any adverse effects. The ADI and the amount equivalent to it will vary depending on a person’s weight and the high-intensity sweetener.

To get an idea of how much of a sugar substitute may be consumed without adverse effects, consider the following. A 132-pound person would need to consume these amounts in order to reach the ADI:

• 23 packets of sweetener containing sucralose.
• 45 packets of sweetener containing saccharin.
• 75 packets of sweetener containing aspartame.

Analyzing Components of a Sugar Substitute

Foods may naturally contain the same substances as a sugar substitute, and sometimes in greater quantities than the high-intensity sweetener itself. For example: A serving of non-fat milk provides almost six to nine times more of the amino acid phenylalanine and 13 times more aspartic acid than the same amount of beverage sweetened with aspartame. A serving of tomato juice provides almost four to six times more methanol than the same amount of beverage sweetened with aspartame.

Bottom Line

Sugar substitutes are widely consumed and are present in a variety of products ranging from grains and dairy products, such as in some breads and yogurts, to soft-drinks and condiments. Surveys conducted in the United States have indicated that as many as 25 percent of children (aged two years and older) and more than 40 percent of adults interviewed consume high-intensity sweeteners, according to a study published in 2017. And the majority included them on a daily basis – showing how common sugar substitutes are in the American diet.

High-intensity sweeteners are one way to reduce calories from added sugars, and FDA guidelines and current research support their safety when consumed at levels within the Acceptable Daily Intake.

Sources:

Academy of Nutrition and Dietetics. Sugar Substitutes: How Much is Too Much? Reviewed by Sarah Klemm, RDN, CD, LDN.

It may be tempting to swap out just any sugar alternative with regular sugar in your everyday baking and cooking to reduce calories, but this won’t always work. Not all sugar alternatives are created equal and can seamlessly transition into baked goods. 

Below is a list of common sugar alternatives and what they are best used for:

• SACCHARIN: (e.g., Sweet‘N Low)
  • It can replace some of the sugar but will leave a metallic aftertaste and may result in lumpy texture.
  • 300-times sweeter than sugar
  • 1 tsp. sugar = ½ packet or ½ tsp. bulk Sweet‘N Low
• ASPARTAME: (e.g., Equal, Nutrasweet)
  • Not for baking as it loses sweetness in high heat. May work in custards and puddings.
  • 200-times sweeter than sugar
  • 1 tsp. sugar = ½ packet
• ACESULFAME POTASSIUM: (e.g., Sunette)
  • Can be used in baking, but will yield a slight bitter aftertaste
  • 200-times sweeter than sugar
  • 1 tsp. sugar = ½ packet
• NEOTAME by Nutrasweet
  • Developed to be used in baking as the sweetness holds up to high heat with no metallic or bitter aftertaste.
  • 8,000-times sweeter than sugar
  • Not widely available for purchase
• STEVIA (e.g., Turvia, PureVia, Stevia in the Raw)
  • These are not pure stevia, but a form of stevia known as Rebaudioside A. It is often mixed with erythritol after processing.
  • Heat stable so can be used in baking; however, these sugars do not caramelize or crystalize so you will not get the browning effect desired in certain baked goods. Not appropriate for use in meringues.
  • 200 to 300-times sweeter than sugar
  • 1 tsp. sugar = ½ packet
• SUCRALOSE (e.g., Splenda)
  • Good for baking as long as you use the Splenda baking formulation, which has low-calorie fillers added for bulk. Sucralose is a distant cousin of sugar as it is made from sugar.
  • 600-times sweeter than sugar
  • 1 tsp. sugar = ½ packet or ½ tsp.
• ERYTHRITOL (e.g., Nectresse)
  • Good for baking with no aftertaste; has fewer calories than sugar, but is not zero-calorie like many other artificial sweeteners.
  • 150-times sweeter than sugar
  • 1 tsp. sugar = ½ packet or ¼ tsp.

Sugar alternatives & artificial sweeteners can be an option for your lifestyle needs, please remember to consume in moderation and if you have any questions if they are for you, consult a dietitian.

Sources:

American Council on Exercise. acefitness.org.