Posted on: Friday, October 6, 2006
The skinny on artificial sweeteners: It's best to avoid them
By Laurie Steelsmith
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The processed sweetener Xylitol is found naturally in some foods and is a part of your body's natural metabolism.
Alex Steelsmith
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Q. Can artificial sweeteners be harmful to your health? What should I use, and what should I avoid?
A. There are many artificial sweeteners on the market, found in thousands of processed food products and beverages. Many people are unaware that some can have unhealthy consequences. Here's a rundown on the pros and cons of a few of the better-known ones:
Aspartame (aka NutraSweet, NatraTaste, Equal): Some researchers have suggested that aspartame may be linked with many symptoms and serious chronic diseases. It contains substances which, if taken in excess, can negatively affect your central nervous system. It also contains methanol, which breaks down in the body to a known carcinogen, and compounds that can cause brain tumors.
Neotame: Although neotame is generally considered safer than aspartame, some researchers suggest that studies have not been conducted for sufficient periods of time to ensure public safety. There are also concerns that neotame may cause problems for those with diabetes.
Saccharin (aka Sweet'N Low): The FDA tried to ban saccharin in the 1970s after it was shown to cause cancer in laboratory animals. The diet food industry fought the ban, and Congress allowed saccharin to remain on the market as long as warnings were placed on product labels. In 2001, over the objections of many scientists, Congress lifted the labeling requirement. Since then, a study by the National Cancer Institute has suggested that heavy saccharin use is linked with increased risk of bladder cancer.
Sucralose (aka Splenda): Although the FDA has approved the use of sucralose, some experts have voiced serious concerns about its safety. It has been suggested that consuming sucralose is akin to ingesting small amounts of chlorinated pesticides. Many believe that further research is needed before any conclusions can be drawn about the safety of sucralose.
Xylitol: Naturally found in small quantities in some foods, Xylitol is also part of your body's natural metabolism. There are no safety concerns associated with Xylitol — the only caution is that if taken in excess it can cause gas — and it may even decrease tooth decay. It's not "artificial" per se, but if you use a processed sweetener, this is a good choice.
Conclusion: It's best to avoid artificial sweeteners whenever you can. If you can use natural sweeteners instead, so much the better. The natural sugars in fruit have far fewer drawbacks than artificial sweeteners, and at the same time they're delicious — which makes them a very sweet deal indeed.
Dr. Laurie Steelsmith is a naturopathic physician and licensed acupuncturist in Honolulu, as well as author of the new book "Natural Choices for Women's Health," published by Random House. You can reach her and read her past columns at www.drsteelsmith.com. This column is for information only. Consult your health provider for medical advice.
