Sweeteners, which are produced as alternatives to sugar, are sweeter than the same amount of sugar but contain fewer calories. Their effects on human health have recently been a widely discussed topic. Prof. Dr. Murat Baş, Head of the Department of Nutrition and Dietetics at Acıbadem University Faculty of Health Sciences and Istanbul Representative of the Turkish Dietitians Association, stated that the safety of sweeteners—commonly used as sugar substitutes—has been proven.
Helps with Weight Control
Highlighting that sweeteners gained safe-use approval once health-based standards were established, Prof. Dr. Baş emphasized that they are widely used to balance calorie intake. “Studies show that individuals who use sweeteners and products containing sweeteners during and after weight loss programs lose weight more easily and are better able to maintain their weight once the program ends,” he said.
He added that those who consume low-calorie and calorie-free sweeteners in moderation within their diet can regulate their calorie intake more effectively. However, he warned: “Not every product made with sweeteners is necessarily low in calories. For example, when you make a cake at home with sweeteners, you eliminate calories from sugar, but you still consume calories from fats, carbohydrates, dried fruits, or nuts. The golden rule is to follow a balanced diet enriched with proper nutrition criteria.”
“Consumers Can Feel Reassured”
Prof. Dr. Baş stressed that acceptable daily intake (ADI) levels for sweeteners are determined by international organizations. “For instance, the ADI for Aspartame is 40 mg/kg per day. Consumers can feel reassured when it comes to sweetener-containing foods, especially beverages,” he explained.
Giving an example for Aspartame, he noted: “For an adult weighing 70 kg, the safe daily intake is 2,800 mg. To exceed this limit, a person would need to consume about 150 Aspartame tablets or 4–5 liters of light soft drinks in one day. Under normal conditions, reaching this amount is virtually impossible.”
From Syrups to Baklava
Sweeteners are used 5% in healthcare and 95% in the food industry. They have a wide range of applications, including low-calorie beverages, dry mixes, chewing gum, gelatins, dessert mixes, puddings, fillings, frozen desserts, certain yogurts, vitamin supplements, and cough syrups. In addition, sweeteners can be found in confectionery, biscuits, breakfast cereals, chocolates, mints, fruit drinks, low-calorie foods, baklava, jams, halva, milk-based desserts, canned peas, soft drinks, fruit yogurts, ice creams, diabetic products, and sports drinks.