Fitness Together Georgia

The following information was taken from an article in Women’s Health

What is in those little packets anyway?

The pink one, Sweet N’ Low, contains saccharin. Saccharin was discovered in 1879 and is the result of a chemical reaction that produces methyl anthranilate (doesn’t that sound good!). It has only 1/8 calorie per teaspoon versus sugar’s 15 calories per teaspoon yet it is 300 times sweeter than the natural stuff. The downside of saccharine is the bitter, chemical aftertaste.

The blue packets, labeled Equal or NutraSweet, contain slightly less bitter tasting aspartame, which is derived from the amino acids L-aspartic acid and L-phenylalanine. Aspartame has been around since 1981 and contains 24 calories per teaspoon but because it’s 180 times sweeter than sugar, a little goes a long way. You can find aspartame in diet sodas and sugar free gum, just to name a few.

Last but not least is Splenda, the yellow packet. Splenda gets its sweetness from sucralose, which has been around since 1998 and is used in ice cream, sauces, and jellies. It is made from real sugar so it does taste closest to the real thing. To create this sweetener, food chemists substitute chlorine atoms for three hydrogen-oxygen groups on the sucrose molecule. That switch makes Splenda a tongue-tingling 600 times sweeter than sugar!

As the obesity epidemic rages on, chemists continue to search for the perfect sugar substitute. Up next is Alitame, which is similar to aspartame but 10 times sweeter with no aftertaste. The FDA is waiting to approve this new sweetener.

You are probably wondering, “Can these chemical concoctions be good for me?” Despite hundreds of studies back in the 70’s that linked saccharin to cancer in rats, there is little evidence that artificial sweeteners cause problems in humans. There is one exception, however. In a study in 2001, the journal Headache found that aspartame and phenylalanine can cause head pain. So, if you are prone to headaches or migraines, avoid foods or beverages with these sweeteners on their ingredient list. The FDA has established maximum intakes for sugar substitutes – the amount you can ingest every 24 hours with no adverse effects. The rules: A 150 lb. adult can have 8 ½ packets of Sweet N’ Low, 87 packets of Equal or NutraSweet, or 25 packets of Splenda a day.

The Skinny

So, artificial sweeteners won’t do you any serious harm and they look even better when you consider the problems that sugar can cause. If your diet is high in sugar you increase your chances for mood swings, cavities, grogginess, high blood sugar, diabetes, and excess pounds. Some studies suggest that substituting artificial sweeteners will help you maintain weight loss by eliminating extra calories but beware; many of us who consume a lot of artificial sweeteners consume a lot of sugar as well – you “save” 100 calories by drinking diet soda, so now you can have a cookie, right? Don’t make this mistake. Be conscience of your sugar intake at all times! One other thing to keep in mind – when you don’t allow yourself to have any sugar at all, your body craves it even more. So, eat your fruits and don’t be afraid to use a teaspoon of sugar in your tea or eat a piece of dark chocolate every once in awhile.


Katie Warechowski
Exercise and Health Science, B.S.
Owner, Fitness Together