Hearing the name of artificial sweetener tucked in the mind is something less healthy. In fact, let alone artificial sweeteners, consume excessive sugar alone risks bringing diseases such as diabetes. Moreover, artificial sweetener? At least, that stigma is embedded in most people’s understanding. So, how to choose a safe artificial sweetener? Between Sucralose vs Aspartame, let’s see which one is better.
Sucralose was approved as a general sweetener for 15 food categories in 1998. Sucralose is found in a variety of foods and beverages, and unlike aspartame, it is stable in heat. Sucralose has been extensively studied, and the FDA has deemed it safe for the general public. The FDA stated, “In determining the safety of sucralose, the FDA reviewed data from more than 110 studies in humans and animals. Many of the studies were designed to identify possible toxic effects, including carcinogenic, reproductive, and neurological effects. No such effects were found, and FDA’s approval is based on the finding that sucralose is safe for human consumption”. Sucralose has not been found to pose a risk to glucose or insulin levels, but this may be dependent on the individual. A small study found that obese individuals who did not regularly consume artificial sweeteners reported elevated blood sugar levels by 14 percent and insulin by 20 percent. Studies that show no changes to insulin or glucose are generally conducted on normal weight individuals who are accustomed to consuming sucralose.
Take a look: Sucralose vs Stevia.
Aspartame was first approved by the FDA in 1981 to be used as a tabletop sweetener, as well as in chewing gum, cold breakfast cereals, and dry bases for certain foods like beverages, instant coffees, gelatins, etc. In 1983, aspartame was approved to be used in carbonated beverages, and in 1996, it was approved as a general purpose sweetener. When heated, aspartame looses its sweetness, so it is not ideal for baking. The maximum recommended daily dosage for aspartame is 50 mg per kilogram of body weight according to the FDA, and 40 mg per kilogram of body weight according to EFSA (European Food and Safety Agency). An average soda can contains 185 mg of aspartame, so a 68-kilogram individual would have to drink over 18 cans of soda to exceed the recommended FDA amount. Aspartame is most dangerous for individuals with phenylketonuria (PKU), and schizophrenia patients should also avoid the sweetener.
|- Sucralose was approved as a general sweetener for 15 food categories in 1998||- Aspartame was first approved by the FDA in 1981 to be used as a tabletop sweetener|
|- Sucralose is a modified form of sucrose, or sugar. It is changed by removing hydrogen-oxygen groups from certain places on the sucrose molecule and putting chlorine in their place||- Aspartame is made from two amino acids, aspartic acid and phenylalanine, which are commonly found in foods with protein|
|- Aspartame is an artificial sweetener used as a sugar substitute in some foods and beverages||- Sucralose is a non-nutritive artificial sweetener because ingested sucralose cannot be broken down by the human gastrointestinal tract, so it does not contribute to gain caloric content|
When it comes to comparing, which one is better between sucralose vs aspartame, people often wonder if both sugar substitutes cause similar side effects. Overall, both are non-nutritive sweeteners. A sweet taste is imparted to food by both sweeteners, but they don’t contain any calories. This is the reason that they are often used in food as substitutes to sugar. It has been suggested by studies that there are certain distinct side effects that are caused by them.