What Are Artificial Sweeteners and How Do They Work?
- Ester Lilaj
- Jul 28
- 3 min read
For many Americans who want to cut out or avoid sugar in their diet, sugar-free foods like diet sodas and chewing gum are a great compromise for a sweet tasting option without the calories from sugar. But what makes them so sweet and are they the healthier choice?
With zero sugar, zero calories, and the same sweet taste you’re craving, diet sodas seem like the perfect alternative to a 12-ounce regular soda packed with 39 grams of sugar. But how can they taste just as sweet without any sugar or calories?
That’s where artificial sweeteners come in. Artificial sweeteners are lab made sugar substitutes used to sweeten foods and beverages with little to no calories. Despite ongoing concerns of health risks, they can help diabetics and people losing weight manage the amount of sugar they consume. So, how do artificial sweeteners work, and are they a healthy substitute for sugar or should they be avoided?
To answer this question, we first need to explore how sugar is digested and used in the body. The sugar we consume daily is called sucrose. It occurs naturally in plants and is added in packaged foods and beverages. When we digest sucrose it gets broken down into two simple sugars — glucose and fructose — which are used as fuel all over the body. Sucrose contributes 4 calories per gram consumed and is the body’s preferred source of energy. Excess fructose and glucose are dangerous, and have been linked to health risks like heart disease and type 2 diabetes.
Unlike sucrose, which is broken down by the body, most artificial sweeteners are not metabolized by the body. This means they provide no energy (calories) and do not elevate your blood sugar levels. Instead, they either remain in your digestive tract or pass through your blood stream unchanged until they are disposed of by urine.
Of the six FDA approved artificial sweeteners, aspartame is the only one metabolized by the body. But, it still has virtually zero calories. That’s because all artificial sweeteners are 200 to 700 times sweeter than sucrose, so the only way to use them safely is in small quantities.
But how can something so different from sugar still taste the same? When you consume artificial sweeteners, the sweet taste receptors on your tongue are triggered. They’re designed to mimic sugar molecules so they can ‘unlock’ these receptors, which sends signals to the brain that you’re tasting something sweet.
Some experts like the WHO caution against the frequent use of artificial sweeteners, claiming that they can cause a variety of issues from heart disease to cancer. However, no research has found a clear correlation between the two. Furthermore, the FDA has asserted that the approved artificial sweeteners are totally safe to consume in moderate amounts.
So which option should you choose: sugar or artificial sweeteners? Which is the “healthier” one? Well, both sugars and artificial sweeteners can cause harm when consumed in excess. Neither are inherently evil, they just serve different purposes. If you’re looking to cut sugar out of your diet, you can be assured that artificial sweeteners are a safe alternative that can satisfy your sugar cravings.
Ultimately, the best choice is based on your nutritional needs and sugar management.
Ester Lilaj is a rising junior at McLean High School in McLean, Virginia. She volunteers at various food banks in her area, helping organize inventory and serving members of the community. She is interested in food safety and preservation.
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