SHAPE UP
When it comes to safety, artificial sweeteners aren't equal

By Charles Stuart Platkin

I have a confession: Even back when saccharin had a warning label saying it caused cancer, I still drank diet soda and poured Sweet'N Low on everything. But lately, I've become concerned about the toll this lifelong habit might have on my health.

Yes, recent research shows that artificial sweeteners are helpful for weight loss, and no, they don't raise insulin levels or cause hunger. But are they safe?

Aspartame (NutraSweet, Equal, Canderel, Spoonful)

Aspartame, approved by the FDA in 1981, is one of the most popular sweeteners on the market and is used in more than 6,000 products around the world. Aspartame, discovered while testing drugs for ulcers, is made up of two amino acids that are naturally found in meats, grains and dairy products, and is 200 times sweeter than table sugar.

Rumors: Aspartame causes cancer, brain tumors, and Alzheimer's and numerous other diseases. This is compounded by reports of dizziness, hallucinations or headaches after consumption.

Research: In hundreds of clinical studies by scientists around the world, as well as investigations by the Centers for Disease Control, there has been no evidence of health risk from aspartame. "After listening to and investigating many of the rumors related to aspartame over the years, I'm convinced that they have absolutely no merit," says Susan Schiffman, a professor of medical psychology at Duke University.

To come close to the FDA's Acceptable Daily Intake (ADI, set at a level 100 times less than that which could potentially cause harm in animals), a 150-pound adult would have to consume 20 12-ounce diet sodas or 97 packets of NutraSweet per day.

Other experts remain cautiously optimistic. Michael Jacobson, executive director of the Center for Science in the Public Interest, says, "Aspartame appears to be safe, but should be retested since it is so widely consumed."

Additionally, if you have the rare genetic condition phenylketonuria, avoid aspartame.

Bottom line: Aspartame seems okay, but I'm going to limit myself to a couple of diet sodas and a few blue packets a day.

Saccharin (Sweet'N Low and Sugar Twin)

The granddaddy of artificial sweeteners, saccharin has been around since 1879, has no calories, and is 300 times sweeter than sugar.

Rumor: It causes cancer.

Research: According to many experts, you'd have to drink 750 cans of diet soda or have 10,000 tablets of saccharin a day, every day for your entire life, to cause a problem. Despite this, several scientists claim that studies on animals have shown that saccharin can cause cancer of the urinary bladder — and that this is reason enough to avoid the product. "When it comes to cancer, it's just not completely safe," says Emmanuel Farber, adjunct professor of pathology, University of South Carolina School of Medicine.

Bottom line: "You don't need the artificial sweeteners that could possibly cause cancer (saccharin, and without more testing, Ace-K, which is described below) — especially since there are others available that are perfectly safe," adds Jacobson.

I'm going to avoid saccharin.

Acesulfame-potassium or Ace-K (Sunette or Sweet-One)

Though a newcomer to the marketplace (FDA approval in 1998), acesulfame-K is gaining popularity and is now used in thousands of foods, beverages and pharmaceutical products. It contains four calories per gram, and is 200 times sweeter than sugar.

Rumors: There have been claims that acesulfame-K causes cancer in animals and that the FDA approval of this product was based on flawed studies.

Research: The British Medical Journal in 1996 validates the rumors. "The studies on acesulfame-K used very poor-quality testing, and there are suggestions that it can cause cancer. The product needs to be retested by an independent third party. Until then, I suggest to trying to avoid it," says Jacobson.

Bottom line: This one makes me nervous.

Sucralose (Splenda)

Also a relative newcomer, Splenda's been around since 1976, but received FDA approval only in 1998. It has no calories and is 600 times sweeter than table sugar.

Rumors: Some believe there has not been adequate testing, and others say Splenda causes cancer, genetic changes, birth defects and immune system complications.

Research: More than 100 animal and human studies were evaluated over a period of two decades. "The results indicate that sucralose is completely safe," says Jacobson.

Bottom line: Looks like this is the one to use.

Stevia

Stevia, 100 times sweeter than sugar, is not FDA approved, which is why it must be sold as a dietary supplement.

Rumors: While most believe stevia is dangerous and can lead to cancer, others claim it's safe, healthy and natural.

Research: Studies suggest that stevia may promote cancer. That stevia is natural doesn't mean it is safe. "Any chemical added to our food supply needs to be tested. It's immaterial that it's naturally occurring," says Jacobson.

Bottom line: This one's not that great, especially if it can't even get by the FDA.