Zero calorie sweeteners such as aspartame or saccharin have been a prominent sugar alternative for many, as an effort to lower daily caloric intake while still enjoying the sweets they love. Additionally, those with diabetes may benefit as they also don’t affect blood glucose level. They are present in beverages such as diet soda and juice or low-fat milk, desserts, condiments, and virtually almost any food that is labeled as “free,” “light” or “low-calorie.” But, at the same time, many doubt the existence of something that is “zero calorie” or believe in the possibility of harmful side effects.

First, the caloric labels on these sweeteners aren’t lying. It must be made clear that sweetness is completely independent of calories. Sweetness is how the taste receptors in the mouth bind with the sweet substance, while calories are the amount of energy released when that substance is broken down and metabolized in the body. 

There are many different artificial zero calorie sweeteners, but all fall under two reasons regarding their low calorie values: metabolism and the degree of sweetness. Research shows that sweeteners such as saccharin can be considered no calorie because the human body can’t metabolize them, thus passing in and out of the body undigested. On the other hand, sweeteners like aspartame are reported to be almost 200 times sweeter than sugar. So while Aspartame is broken down during digestion, only a little amount is needed to provide a sweet taste so  the caloric intake is negligible. 

As a result, the presence of zero calorie sweeteners does not make the food inherently healthy or unhealthy, since it really doesn’t offer any nutritional value. However, many people doubt the safety of these substances and believe they may cause diseases from cancer to Alzheimer’s. It is true that there were a fair share of controversies hovering over these sweeteners, both before and after the Food and Drug Administration’s (FDA) approval of them, so this is most likely the root of many people’s doubts and concerns. Saccharin, which was actually discovered over 100 years ago in 1879, was linked to bladder cancer in rats and was promptly put on the list of potential carcinogens, requiring a warning label on all foods or items that contained it. Over thirty separate studies were performed and concluded that the cancer findings in rats had no connections to humans, and it was completely safe for human consumption. As a result, saccharin gained full FDA approval in 2001. One study in 1996 targeted aspartame and claimed that after it was introduced in the 80s following FDA approval, there was a 10% increase in brain tumors in the general population. Though, in 2009, another study essentially debunked this and concluded that this was simply by chance. 

However, many studies actually link these artificial sweeteners to obesity and weight gain, which at first glance, seems odd. Since the only way to legitimately lose weight is through a calorie deficit, meaning that one consumes less calories than calories burned, zero calorie sweeteners should have no effect on weight loss. While that is technically true, researchers have studied the neurological effects of artificial sweeteners and found that they actually lead to increased sugar cravings and appetite. As a result, those trying to lose weight by substituting sugar for high-intensity sweeteners may end up gaining weight by eating more food or even consuming more sugar as a result. 

Currently, there are six high-intensity sweeteners that are FDA approved in the United States: saccharin, aspartame, acesulfame potassium, sucralose, neotame, and advantame. While research is ongoing regarding controversy over their harm, as of now, there are no legitimate studies proving that the consumption of these sweeteners pose health risks in the general population. Though, people may want to reconsider if they are prone to binge-eating or uncontrolled cravings. If not however, low or zero calorie sweeteners are completely safe to consume and can be a great way to cut some calories from your diet.