Sweet and Low, Splenda, Equal, Stevia, Truvia – The influx of these artificial sweeteners has made it possible to enjoy the sweet taste of sugar with less increase in pants size, but how much is too much?
To answer this question, the FDA developed ADIs or acceptable daily intake ranges which are based upon a 150lb person and are suggested to be about 100 times less than the smallest amount that would cause health concerns. Within these ranges, these sweeteners are acceptable and diet friendly substitutes for sugar.
Saccharin aka Sweet’N Low: Originally developed by researchers at Johns Hopkins University as a way for people with diabetes to sweeten their foods. Still popular today, the FDA recommends keeping daily intake under 9-12 packets.
Sucralose aka Splenda: Chemically altered by replacing hydrogen-oxygen atoms on a sugar molecule with Chlorine atoms, Splenda is safe for baking and daily intake. It is not recognized by the body as a carbohydrate and therefore contains no calories. ADI recommends roughly no more than 6 cans of diet soda daily, or its equivalent.
Aspartame aka Equal: Chemically constructed by the joining of two amino acids L-phenylalanine and L-aspartic acid with a methyl ester group, aspartame is 180 times sweeter than sugar and safe for daily intake (roughly 18-19 cans of diet soda). Because it contains phenylalanine, people with phenylketonuria (PKU) must severely restrict their consumption of Equal and other phenylalanine containing products. Because of this, the FDA requires products containing phenylalanine to clearly state so on the label (see: CONTAINS PHENYLALANINE).
Steviol Glycosides aka Stevia: Made into a powder or liquid state from the Stevia Plant, steviol glycosides contain Stevioside and Rebaudioside A, which give the plant its sweetness. ADI is recommended at 4mg/kg bodyweight.
Rebina aka Truvia: Made from purifying Rebaudioside A found in the Stevia plant, Rebina goes directly from leaf to food grade specification in a process similar to steeping tea. Rebina is characterized as natural and undergoes no chemical change. The ADI is set at 29 packets/day.
Is natural really better? It all boils down to taste. Some people enjoy the taste of popular artificial sweeteners while others want to know they’re eating something natural. Bottom line: all of the above mentioned sweeteners are safe in moderation and have not been shown to cause health concerns at or near these ranges.
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