Most low- and no-calorie sweeteners like aspartame and rebiana (from stevia) are several hundred times sweeter than sugar, which means their sweet taste comes with few, if any, calories. This makes the foods and beverages that contain them a useful option for people who want to manage calories or carbohydrates without sacrificing taste, as well as those who simply want to enjoy a sweet taste without calories. In fact, nearly 2/3 of people who reported using these products in a Calorie Control Council survey said they were not dieting, but rather used these products to stay in better overall health.
Research confirms that low- and no-calorie sweeteners can be beneficial for managing calorie intake. But, it's also clear that healthy weight management requires more than just their use. The key to healthy weight control is learning to keep calories consumed in line with calories expended, a concept called energy balance. Low- and no calorie sweeteners simply make managing calories more enjoyable.
Low- and no-calorie sweeteners are among the world's most thoroughly studied food ingredients, with hundreds of studies confirming their safety. Unfortunately, they are also among the most misunderstood ingredients. But, by learning the facts, people can enjoy using these sweeteners to their advantage – as an aid to help them keep calories under control and some sweetness in their diets.
Webinar
Understanding Americans' Approach to Weight Management - The Role of Low Calorie Sweeteners withDr. Adam Drewnowski. View Program
European Experts Reaffirm Aspartame Safety
To address lingering consumer concerns, EFSA recently conducted a thorough review of aspartame safety. Read Article
Low-Down on Low-Calorie Sweeteners
This 22-page booklet provides in-depth information about the low- and no-calorie sweeteners used in beverages View PDF
With hundreds of studies confirming their safety, low- and no-calorie sweeteners are among the most thoroughly studied food ingredients in the world.
Learn about low- and no-calorie sweetener safety, guidelines (ADIs), and estimated intakes.
By providing a sweet taste without adding Calories, low- and no-calorie sweeteners increase consumers’ options to help them manage calories and carbohydrates.
Learn about the benefits of low- and no-calorie sweeteners and their role in a sensible, balanced diet.
Consumer concerns regarding low- and no-calorie sweeteners often stem from a misunderstanding of their safety, composition, metabolism, use, and effect on appetite and food intake. Learn the facts about these common low- and no-calorie sweeteners: Aspartame, Saccharin, Rebiana (from stevia), Sucralose, Cyclamate, Acesulfame Potassium.
Research confirms that low- and no-calorie sweeteners do not increase hunger, and when used consistently to help control calorie intake, they have the potential to aid in weight management.
Read about the research.
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- News, Articles and Research Briefs
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Low-Calorie Sweetener Safety, Intake Guidelines (ADI) and Estimated Intakes Levels
Low-Calorie Sweeteners, Appetite, Food Intake, Body Weight and Diet Quality
Benefits of Low-Calorie Sweeteners: Role in a Sensible, Balanced Diet
Study: Sugar Substitutes Do Not Increase Hunger Levels or Increase Desire to Eat More (CCC)
British Survey Shows Consumers Are Confused About Low Calorie Sweeteners (BNF)
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- What Experts Say
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Use of Nutritive and Nonnutritive Sweeteners Position of the American Dietetic Association
J Am Dietet Assoc. 2004;104:255-275. By increasing palatability of nutrient-dense foods/beverages, sweeteners can promote diet healthfulness. Scientific evidence supports neither that intakes of nutritive sweeteners by themselves increase the risk of obesity nor that nutritive or nonnutritive sweeteners cause behavioral disorders. However, nutritive sweeteners increase risk of dental caries. High fructose intakes may cause hypertriglyceridemia and gastrointestinal symptoms in susceptible individuals. Thus, it is the position of The American Dietetic Association that consumers can safely enjoy a range of nutritive and nonnutritive sweeteners when consumed in a diet that is guided by current federal nutrition recommendations, such as the Dietary Guidelines for Americans and the Dietary References Intakes, as well as individual health goals.Total Diet Approach to Communicating Food and Nutrition Information Position of the American Dietetic Association
J Am Dietet Assoc. 2007; 107(7):1224-1232. “It is the position of the American Dietetic Association that the total diet or overall pattern of food eaten is the most important focus of a healthful eating style. All foods can fit within this pattern, if consumed in moderation with appropriate portion size and combined with regular physical activity.”Weight Management Position of the American Dietetic Association
J Am Dietet Assoc. 2009; 109(2):330- 346. This position paper presents the current data and recommendations for weight management, including the evidence supporting the value of portion control, eating frequency, meal replacements, and very-low-energy and very-low-energy diets, physical activity, behavior therapy, pharmacotherapy, and surgery.Artificial Sweeteners and Cancer: Questions and Answers National Cancer Institute (NCI)
National Cancer Institute Fact SheetManaging Sweetness Scientific Consensus Statement (Oldways)
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- Webinars, Podcasts and Continuing Professional Education (CPE)
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Straight Facts about Aspartame And Other Low-Calorie Sweeteners (Webinar)
In this program, Harvard University obesity expert, Dr. George L. Blackburn, addresses the impact of low- and no-calorie sweeteners on appetite and food intake as well as their usefulness in weight management. Food safety expert, Dr. Bernadene Magnuson discusses recently published safety findings from an expert review panel on aspartame.Understanding Americans' Approach to Weight Management: The Role of Low-Calorie Sweeteners (CPE Program)
In this free CPE program, Dr. Adam Drewnowski, an expert in eating behavior and satiety research, and registered dietitian Robyn Flipse discuss factors that impact consumers' food choices and eating behavior and how each relates to weight management challenges, and the role of low- and no-calorie sweeteners in weight management.The Lowdown on Low-Calorie Sweeteners (CPE Program - IFIC)
This free CPE program is available on The International Food Information Council website. Topics covered include various low-calorie sweeteners, their properties, and government recommendations for acceptable daily intake; the regulatory process for ensuring the safety of low-calorie sweeteners; research that supports the safety of low-calorie sweeteners; the potential benefits of low-calorie sweeteners, and their role as part of a healthful eating plan; and tips for helping consumers to use LCS to achieve healthful eating goals.Reducing Calories through Low Calorie Sweeteners Improves Quality of Diet (Podcast - CCC)
An interview with obesity expert Dr. John Foreyt by the Calorie Control Council.Understanding and Effectively Communicating Food and Nutrition Science (CPE Program - IFIC)
This free CPE program is available on The International Food Information Council website. Topics covered include elements of nutrition research that are relevant to appropriate interpretation; components of a nutrition study that assist in determining strengths and weaknesses of the research; consumer attitudes and preferences that impact food and nutrition communications; and “7 Guiding Principles” for successful communication of food and nutrition research.Helping Consumers Get the “Big Picture:” Practical Approaches to Promoting a Healthful, Balanced Eating Pattern (CPE Program - IFIC)
This free CPE program is available on The International Food Information Council website. Topics covered include scientific support for a balanced, food-based eating plan and dietary patterns; nutrients of concern and food group shortfalls common in the diets of many consumers; common consumer stumbling blocks that lead to inadequate eating pattern; and practical counseling and communications strategies to encourage consumers to adopt more healthful eating patterns.A Practical Guide to Risk Communications (CPE Program - IFIC)
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This free CPE program is available on The International Food Information Council website. Topics include risk and how to interpret the consumer’s perception of risk; understanding risk communication realities from the consumer’s perspective; strategies for addressing the inherent uncertainties in risk communication; and how to guide consumers in making informed decisions about risk.
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- Printable Downloads (brochures, educational handouts and manographs)
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Lowdown on Low-Calorie Sweeteners
A 22-page referenced booklet provides the latest science-based information about low- and no-calorie sweeteners, from aspartame to the new high-purity zero calorie sweetener from the stevia leaves called rebiana. Covers acceptable daily intakes, estimates of current US consumption levels, impact on appetite and body weight and a guide to the low- and no-calorie sweeteners used in Coca-Cola low- and reduced-calorie beverages. Release date: April 15, 2009.How Sweet It Is
Concise consumer-oriented brochure based on The Lowdown on Low-Calorie Sweeteners reference booklet.Questions and Answers About Low-Calorie Sweeteners, Appetite and Weight Management (IFIC)
From the International Food Information Council.Artificial Sweeteners and Cancer National Cancer Institute Fact Sheet
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Review of research studies on the possible connection between artificial sweeteners and cancer. Review affirms there is no link between low- and no-calorie sweeteners and cancers.
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- Tools for Active Healthy Living (calculators and widgets)
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Calorie Needs Calculator for Adults
Calories Burned Calculator for Adults
Beverage Calorie Comparison Tool
MyPyramid Tracker (USDA)
MyFood-A-Pedia (USDA)
Portion Distortion Interactive Quiz (NHLBI)
Mindless Eating Quiz by Professor Brian Wansink
Food Calorie Calculator (Calorie Control Council)
Diet Assessment Calorie Calculator (Calorie Control Council)
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- Related References
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Sweet-taste receptors, low-energy sweeteners, glucose absorption and insulin release.
Renwick AG, and Molinary SV. Br J Nutr. 2010; Jul 12:1-6. [epub ahead of print]Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels.
Anton SD, Martin CK, Han H, Coulon S, Cefalu WT, Geiselman P, Williamson DA. Appetite. 2010;55(1):37-43.Artificial sweeteners: a systematic review of metabolic effects in youth.
Brown R. Int J Pediatr Obes. 2010;5(4):305-12.Use of artificial sweeteners and fat-modified foods in weight loss maintainers and always-normal weight individuals.
Phelan S, Lang W, Jordan D, Wing RR. Int J Obes (Lond). 2009;33(10):1183-90. Epub 2009 Jul 28.Nonnutritive sweetener consumption in humans: effects on appetite and food intake and their putative mechanisms.
Mattes R and Popkin B. Am J Clin Nutr. 2009; 89:1-14.Ingestion of Diet Soda Before a Glucose Load Augments Glucagon-Like Peptide-1 Secretion.
Brown RJ. Diabetes Care 2009;32:2184–2186.Small changes in dietary sugar and physical activity as an approach to preventing excessive weight gain: The America on the Move family study.
Rodearmel SJ, Wyatt HR, Stroebele N, Smith SM, Ogden LG and Hill J O. Pediatrics. 2007; 120(4): e869-e879Artificial sweeteners and cancer risk in a network of case-control studies.
Gallus S, Scotti L, Negri E, Talamini R, Franceschi S, Montella M, Giacosa A, Dal Maso L, La Vecchia C. Ann Oncol. 2007;18(1):40-4. Epub 2006 Oct 16.American Dietetic Association Evidence Analysis Library on Non-Nutritive Sweeteners
A systematic review of the literature on low- and no-calorie sweeteners.Intense sweeteners, energy intake and the control of body weight.
Bellisle F and Drewnowski A. E J Clin Nutr. 2007; 61: 691-700.Habitual high and low consumers of artificially-sweetened beverages: effects of sweet taste and energy on short-term appetite.
Appleton KM, Blundell JE. Physiol Behav. 2007;92:479-486.Aspartame: a safety evaluation based on current use levels, regulations, and toxicological and epidemiological studies.
Magnuson BA, Burdock GA, Doull J, Kroes RM, Marsh GM, Pariza MW, Spencer PS, Waddell WJ, Walker R, Williams GM. Crit Rev Toxicol, 2007; 37:629-727.A review of the effectiveness of aspartame in helping with weight control.
de la Hunty A, Gibson S, Ashwell M. Nutr Bull. 2006;31:115–128.The intake of intense sweeteners - an update review.
Renwick AG. Food Addit Contam. 2006 Apr;23(4):327-38.Low-calorie Sweeteners and Other Sugar Substitutes: A Review of the Safety Issues.
Kroger M, Meister K, Kava R. Comp Rev Food Sci Food Safety. 2006;5(2):35 - 47.Reported use of reduced sugars foods and beverages reflect high quality diets.
Sigman-Grant M, and Hsieh G. J Food Sci. 2005; 70(1), S42-S46.The effect of aspartame as part of a multidisciplinary weight-control program on short- and long term control of body weight.
Blackburn GL, Kanders BS, Lavin PT, Keller SD, and Whatley J. Am J Clin Nutr. 1997; 65, 409-418.Intense sweeteners and the control of appetite.
Drewnowski A. Nutr Rev. 1995;53:1-7.Comparing the effects of aspartame and sucrose on motivational ratings, taste preferences, and energy intakes in humans.
Drewnowski A, Massien C, Louis-Sylvestre J, Fricker J, Chapelot D, Apfelbaum M. Am J Clin Nutr. 1994;59:338-345.Intense sweeteners, food intake, and the weight of a body of evidence.
Physiol Behav. Renwick AG. 1994 ;55(1):139-43.Effects of consumption of caloric vs noncaloric sweet drinks on indices of hunger and food consumption in normal adults.
Canty DJ, Chan MM. Am J Clin Nutr. 1991;53:1159–1164.Effects of intense sweeteners on hunger, food intake, and body weight: a review.
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Rolls BJ. Am J Clin Nutr. 1991 Apr;53(4):872-8
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- Related Websites (additional information)
- Frequently Asked Questions
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Q: Is it true that beverages with low-calorie sweeteners stimulate the appetite and can cause weight gain?
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Drinking low- and no-calorie beverages does not stimulate your appetite or make you gain weight. Reliable studies show that a person’s hunger reaction after drinking low- and no-calorie beverages is no different than when he or she drinks water. Neither low- and no-calorie beverages nor any other single food or beverage is responsible for the problems of overweight and obesity facing society today. Excess weight is gained when you take in more calories than your body burns, no matter where those calories come from. It’s important to remember that all calories count, including those from our caloric beverages. Too many calories or too little physical activity will produce weight gain.Studies have shown that food and beverages containing low- and no-calorie sweeteners can help you manage your weight, and that people who use reduced-calorie products in their diets have an overall healthier diet. A new study published in March 2010 found that low-calorie sweeteners can be a useful tool to help manage total daily calorie intake. Learn more.
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