I’ve been asked about this a lot recently so here’s a summary for you.
💊 Whilst sweeteners have had some bad press, this has all been thoroughly reviewed and they have been passed as safe. As with many things the research suggesting health concerns is often not high grade. 🐀 Animal studies or observational data or anecdotal reports are not high quality evidence. All the sweeteners on the market have to be strictly regulated, with an acceptable daily intake (ADI), they are also given an E number and are not permitted in foods for infants under 3yrs.
👉🏼The ADI is set at 100x more than the highest figure known to give problems in animal studies. That should be reassuring. Aspartame as an example – adult would need to have 14 cans fizzy drink or 16 x 175g pots yoghurt to exceed the permitted level.
👉🏼Aspartame breaks down into 2 amino acids – aspartic aid and phenylalanine dipeptide. Metabolised to aspartic acid, methanol and phenylalanine. It doesn’t break down into scary component that carry health risks. If you want to avoid it then that is totally fine but please don’t get caught in a health scare.
🍃 Stevia is a plant but the stevia in the shops is refined and quite different. Often is it mixed with erythritol and glucose, so may have some calories but less than sugar. The sugar alcohols (erythritol, isomalt, maltitol, mannitol, sorbitol can have a laxative effect when taken in large amounts so beware).
👉🏼Adult obesity – UK about 7th highest country and people do report LCS as useful for weight loss.
👉🏼Dental health – replacing sugar with LCS can also help with dental health.
👉🏼I also agree that sugar in sensible doses is also fine. If you are needing to reduce your sugar intake then sweeteners could be helpful. We are all different, there is no one magical diet, so know sweeteners can be part of a safe way of eating and enjoy your sugar too!