What are some sweet substances with no calories that can be used as alternatives to sugar?

Sweet Substances with No Calories

FDA-approved nonnutritive sweeteners are the most widely available and thoroughly tested zero-calorie sweet substances that can safely replace sugar in the diet. 1

Types of Zero-Calorie Sweeteners

FDA-Approved Nonnutritive Sweeteners

The FDA has approved several nonnutritive sweeteners that provide sweetness without calories:

• Acesulfame potassium (Sunett, Sweet One): 300 times sweeter than sugar, heat stable 1
• Aspartame (NutraSweet, Equal): 180 times sweeter than sugar, technically contains 4 calories/g but used in such small amounts that it's effectively calorie-free 1
• Saccharin (Sweet'N Low): 200-700 times sweeter than sugar 1
• Sucralose (Splenda): 600 times sweeter than sugar, heat stable 1
• Neotame (Newtame): 7,000-13,000 times sweeter than sugar 1
• Advantame: 20,000 times sweeter than sugar, the most potent FDA-approved sweetener 1

GRAS (Generally Recognized as Safe) Sweeteners

• Stevia (Truvia, Pure Via): 200-400 times sweeter than sugar, plant-derived, heat stable 1
• Monk fruit extract (Luo Han Guo): Approximately 600 times sweeter than sugar 1

Safety and Regulatory Status

All FDA-approved nonnutritive sweeteners have undergone rigorous scrutiny and safety testing before market approval 1. These sweeteners have been shown to be safe for consumption by the general public, including people with diabetes and pregnant women 1.

Special Considerations

Contraindications

• Aspartame: Contraindicated in people with phenylketonuria (PKU) as it contains phenylalanine 1
• Neotame: Contains phenylalanine and aspartame and is therefore also contraindicated in those with PKU 1

Side Effects

• Sugar alcohols (polyols like erythritol, xylitol, sorbitol): While technically not zero-calorie (they contain about 2 calories/g), they may cause digestive issues including diarrhea, especially in children 1

Clinical Applications

Diabetes Management

Nonnutritive sweeteners can help individuals with diabetes reduce their intake of added sugars while still enjoying sweet foods and beverages 1. They do not raise blood glucose levels and can be safely incorporated into a diabetic diet.

Weight Management

While nonnutritive sweeteners themselves don't cause weight loss, they can be useful tools for reducing overall calorie intake when substituted for sugar 1. However, clinical studies provide no clear indication that nonnutritive sweeteners in foods will directly cause weight loss or weight gain 1.

Practical Considerations

When recommending zero-calorie sweeteners, consider:

1. Taste preferences: Different sweeteners have varying taste profiles and aftertastes
2. Intended use: Some sweeteners (like sucralose and stevia) are heat stable and better for cooking and baking
3. Individual health conditions: Consider contraindications like PKU for aspartame-containing products

Potential Concerns

While generally recognized as safe, some emerging research suggests potential concerns with long-term, high-volume consumption of artificial sweeteners:

• Possible effects on gut microbiome 1
• Potential impact on taste perception and food preferences, especially in children 1
• Possible associations with metabolic changes in some observational studies 1

For these reasons, the American Heart Association suggests that while nonnutritive sweeteners are better alternatives than sugar-sweetened beverages, water (plain, carbonated, or unsweetened flavored) should be encouraged as the primary beverage of choice 1.

Bottom Line

Zero-calorie sweeteners provide a safe alternative to sugar when consumed within reasonable amounts. They are particularly useful for individuals with diabetes or those trying to reduce calorie intake while maintaining the pleasure of sweet taste.