What are the different types of sweeteners available? Are they safe?

Sweeteners are sugar substitutes that have a sweet taste. There are many different types of sweeteners available. Some are found in pre-packaged foods and drinks, while others can be purchased to add to foods such as coffee and tea, or for baking and cooking. Read on to find out more about artificial sweeteners, where to find them and whether they might be suitable for you.

What are the different types of artificial sweeteners?

There are two types of artificial sweeteners. One type has calories and the other does not.

How do I know if a food has an artificial sweetener in it?

It is important to read the ingredients list. Sweeteners may be listed under many different names.

These are examples of foods that often contain sweeteners: sugar-free gum, diet sodas, sugar-free chocolate, sweets and desserts, yoghurt and sports drinks.

Are artificial sweeteners safe?

Yes, Health Canada regulates all sweeteners used and sold in Canada. Sweeteners are only approved when scientific evidence confirms that they are considered safe. If you have a condition called phenylketonuria (PKU), avoid foods containing aspartame.

How safe are artificial sweeteners for pregnant and breastfeeding women?

Sugar substitutes are safe in moderation during pregnancy and breastfeeding. However, it is important that foods and drinks made with them are not a substitute for more nutritious options. If you have concerns or questions about the use of sweeteners, discuss them with your dietitian.

How safe are artificial sweeteners for infants and children?

It is recommended that sweeteners are avoided in infants and children. Foods and drinks containing sweeteners may replace other more nutritious foods. Read the ingredient lists of foods such as yoghurt, tinned fruit, cereals and biscuits that may contain sweeteners.

Are there any side effects to using sweeteners

Eating large amounts of sugar alcohols may cause gas, cramps, bloating and diarrhoea.

Eating or drinking foods containing artificial sweeteners may replace more nutritious foods. It is important to eat a balanced diet that includes fruit and vegetables, protein and whole grains.

More research is needed to understand how artificial sweeteners affect gut bacteria.

If I have diabetes, should I use sweeteners?

It depends. You can choose to use sweeteners as part of your diabetes management if.

You want your meal plan to be more flexible (e.g. you are counting carbohydrates)

you like the taste of products containing sweeteners

you are using foods or beverages with artificial sweeteners to replace those with higher sugar content

You want to reduce the amount of carbohydrates in your diet

How can a dietitian help?

A dietitian can work with you to develop a diet plan that meets your goals and specific nutritional needs. They can teach you how to read labels and choose safe and nutritious foods. If you have diabetes, the dietitian will help you choose foods that will control your blood sugar. Most employee health benefit plans cover the services of a dietitian. Get in touch with a dietitian today!

The bottom line

There are many different types of sweeteners that can be used for different purposes. It is important that you decide which ingredients are right for you based on your personal goals and preferences.