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Got a sweet tooth? Here’s the scoop on “low-calorie sweeteners.” 

Low-Calorie Sweeteners

The ·¬ÇÑÊÓƵ labels zero- and reduced-energy food additives as low-calorie sweeteners (LCS). They include nonnutritive sweeteners, artificial sweeteners, sugar substitutes and low-energy sweeteners. They may be low in calories or have no calories, depending on the brand.

The Food and Drug Administration has approved these LCS as safe for use in foods and beverages: 

• Acesulfame-K 
• Advantame
• Aspartame 
• Neotame
• Saccharin 
• Sucralose

FDA considers stevia, monk fruit and allulose to be Generally Recognized as Safe (GRAS) for use as LCS. 

Low-Calorie Sweeteners in the Real World

The AHA strongly recommends limiting added sugars. Too much sugar can lead to weight gain, and those extra pounds can lead to a many health problems. In addition to obesity, added sugars can increase triglyceride levels, a risk factor for heart disease.

Not only are foods and drinks that are high in added sugars generally high in calories and low in nutritional value, they also take the place of more nutritious foods, such as when someone reaches for a soda instead of fruit juice.

Replacing sugary foods and drinks with sugar-free options containing LCS is one way to limit calories and achieve or maintain a healthy weight. Also, when used to replace food and drinks with added sugars, it can help people with diabetes manage blood glucose levels. For example, swapping a full-calorie soda with diet soda is one way of not increasing blood glucose levels while satisfying a sweet tooth.

We don’t know for sure if using LCS in food and drinks makes people actually eat or drink fewer calories every day. But reducing the amount of added sugar in your diet is definitely a good thing.  

As you make healthier choices throughout your day, choose foods and beverages that are high in nutrients and low in saturated and trans fats and added sugars. Remember that a sugar-free product isn’t necessarily healthy.

Foods and beverages that contain LCSS can be included in a healthy diet if the calories they save you are not added back by adding more foods as a reward later in the day. This could add calories that take you over your daily limit.