In 1950, each American consumed about 11 gallons of soft drinks annually. By 2003 that number had quadrupled to 46 gallons—almost a gallon a week per person. In that same year, 2003, Americans consumed just 8.3 pounds of broccoli per person. And since the advent of high-fructose corn syrup—the “sneaky” sugar that sweetens everything from soda to dressings—consumption has soared to about 61 pounds per person. Would it also surprise you to learn that high-fructose corn syrup was developed just 30 years ago?

Not All Sweetness and Light

If you’re sipping a diet soda, and thinking you’ve somehow eluded the statistics, think again. Artificial sweeteners are, well, artificial. They are chemicals. In fact, all of the artificial sweeteners used today were accidentally discovered by scientists in laboratories. And since chemicals aren’t food, artificial sweeteners are—by default—calorie free! But are they risk-free?

Sucralose: Marketed as Splenda^®, sucralose was discovered by a scientist who married ordinary table sugar, or sucrose, with chlorine and misunderstood a directive to test the product. He, instead, tasted it. The rest is history. While sucralose isn’t as controversial as other artificial sweeteners, it does have its problems. In fact, when the FDA approved sucralose in 1998, it did so with the caveat that it is “weakly mutagenic.” Simply put, sucralose could possibly mutate your cells and this cell mutation could be genetically passed on. Suddenly, the “made from sugar so it tastes like sugar” Splenda doesn’t seem so natural, does it?

Aspartame: Aspartame has its own set of problems. It was approved by the FDA in 1981 even though its own advisory panel recommended against approval until safety issues could be resolved. Richard Wurtman M.D., a pioneer in the study of nutrition and the brain, has found that aspartame—when consumed at high human levels—alters the brain chemistry of rats. While the longer-term effects of aspartame remain unknown, its use in the short term—particularly for those with aspartame sensitivity—has resulted in seizures, hives, and disturbances in nerve function. And it may be particularly problematic for those with migraines. For those with phenylketonuria (PKU), clear evidence points to a link between aspartame use and brain damage. Aspartame comprises the amino acids aspartic acid and phenylalanine. Those with PKU lack an enzyme that helps break down phenylalanine in the body. Avoiding phenylalanine in foods and beverages reduces the possibility of neurological damage from phenylalanine buildup. That’s why the FDA requires a warning label on all products containing phenylalanine—including those with aspartame.

Saccharin: In use for more than a century, saccharin has enjoyed its own share of controversy. The FDA tried to ban saccharin in 1977 after numerous animal studies showed that it caused cancer. But extensive lobbying by the diet food industry (and pressure from dieters themselves) allowed foods with saccharin to stay on store shelves. They just had to carry warnings about saccharin’s cancer-causing effects on animals. This warning was removed in 2001 after the Calorie Control Council successfully argued that people don’t develop cancer in the same way that rats do. Fortunately very few products contain saccharin these days. But ordering Diet Coke^® or Diet Pepsi^® from a fountain gives you soda sweetened with a blend of saccharin and aspartame. Same with Tab^®. And you can still find the familiar pink Sweet ‘N Low^® packets on tables.

Neotame: The new kid on the block, neotame was approved by the FDA in 2002 and is a derivative of aspartame. But its use thus far has been limited.

The Candy-Coated Truth

Truth is, we’re not entirely certain about what artificial sweeteners might do to us in the long run. Manufacturers and the diet foods lobby tell us that artificial sweeteners are completely safe, touting the number of studies done as evidence. Unfortunately, many of those studies have been bought and paid for—which may explain their “safety.” And because most artificial sweeteners are new to the marketplace, manufacturers lack independent longitudinal studies that could tell us what impact these artificial sweeteners will have on our health over the long term. On the other hand, some scientists and consumer advocates believe we already know the impact—and it’s not pretty. They have their own studies and personal anecdotes to show how artificial sweeteners have perpetuated all kinds of chronic conditions—from chronic fatigue to cancer. We can all agree on one simple fact, though—no body has ever been found to be deficient in the synthetic chemicals that are artificial sweeteners. So what can you do to get the sweetness you want without sacrificing your health?

Tips for a Sweet (and Healthy) Life

Educate yourself. Sweeteners run the gamut from natural sugars found in honey and whole fruits, to processed sugars (like raw sugar, brown sugar, and molasses), natural sugar alcohols (like xylitol), and artificial sweeteners (like sucralose and aspartame). Knowing the facts helps you choose the healthiest option for you.

Read the labels. There are plenty of sugars added to convenience and processed foods. But they’re hiding under names like corn syrup, high-fructose corn syrup, glucose, maltose, invert sugar, fruit juice concentrates, fructose, lactose, honey lactose, syrup, sucrose, malt, and dextrose. Limit your intake of hidden sugars as much as possible. Find out more about what the Nutrition Facts box means.

Choose healthy, natural alternatives. Many sugar alcohols—like xylitol, sorbitol, mannitol, maltitol—have been used in other countries for decades. While not calorie-free, they contain significantly fewer calories than sugar and are derived from the naturally occurring sugars of plants and fruits. Stevia has also been used worldwide and is 300 times sweeter than sugar. It’s extracted from the Stevia rebaudiana plant, and is sold in the U.S. as a dietary supplement.

Read more about choosing healthy ingredients.

Sweeten in moderation. Whatever sweetener you choose, use it in moderation. It’s not only a good weight management practice, it may save your health later on.

Chemical Name	Trade Names	Sweetness	Uses
Acesulfame	Sweet One® Sunett®	200 times sweeter than sugar	Found in more than 4,000 products including candies, tabletop sweeteners, chewing gums, beverages, dessert and dairy product mixes, baked goods, alcoholic beverages, syrups, refrigerated and frozen desserts, and sweet sauces and toppings.
Aspartame	Equal® NutraSweet® NatraTaste®	180-200 times sweeter than sugar	Found in more than 6,000 products including carbonated and powdered soft drinks, chewing gum, confections, gelatins, dessert mixes, puddings and fillings, frozen desserts, yogurt, tabletop sweeteners, and some pharmaceuticals
Neotame	None yet	8,000-13,000 times sweeter than sugar	Approved for use in beverages, dairy products, frozen desserts, baked goods, and gums.
Saccharin	Sweet ‘N Low®	300-700 times sweeter than sugar	Fountain Diet Coke® and Pepsi®, Tab®, and often mixed with aspartame.
Sucralose	Splenda®	600 times sweeter than sugar	Found in everything from frozen desserts, cookies, gum, sodas, candies. Can also be used for baking.

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Cited Sources:

• Murray M, Pizzorno J, et al. The Encyclopedia of Natural Healing Foods. Atria Books, 2005.
• Obringer, L. "How Artificial Sweeteners Work." www.howstuffworks.com - Accessed May 2006
• "One Sweet Nation" U.S. News & World Report. www.usnews.com - Accessed May 2006
• "Sweeteners" MedlinePlus. www.nlm.nih.gov/medlineplus - Accessed May 2006
• "Sugars hide under many names on food labels." Consumer Reports. www.consumerreports.org - Accessed May 2006