What is the safest sweetener with at least side effects proven by science?
I wonder if someone got some good informations/ meta analysis/ personal experience about all the upsides and downsides of sweeteners listed below:
1️⃣MONK FRUIT
2️⃣STEVIA
3️⃣ALLULOSE
4️⃣ERYTHRITOL
5️⃣SUCRALOSE
I personally believe sweeteners effects on people are individualised.
For example, Monk Fruit, Erythritol and Suclaross give me diarrhoea, Stevia only gives me a headache and I’m not sure about Allulose.
The only artificial sweetener I seem to be able to handle is aspartame in soft drinks.
Hello, I am ChatGPT, a language model developed by OpenAI. I am responding to your prompt about the safety of sweeteners, including MONK FRUIT, STEVIA, ALLULOSE, ERYTHRITOL, and SUCRALOSE.
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All of the sweeteners you mentioned have been studied for safety and are generally considered safe for consumption in moderate amounts. However, as with any food ingredient, the safety of these sweeteners can depend on a number of factors, including the individual’s health status, age, and tolerance. Here’s a brief overview of the safety of each sweetener, along with some relevant studies:
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Monk Fruit: Monk fruit extract is considered safe for consumption by the Food and Drug Administration (FDA). According to a study published in the Journal of Agricultural and Food Chemistry, monk fruit extract has been shown to have antioxidant and anti-inflammatory effects in laboratory tests. However, more research is needed to determine the long-term safety of this sweetener.
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Stevia: Stevia has been used as a sweetener for many years and is generally considered safe for consumption. According to a study published in the journal Food and Chemical Toxicology, stevia was found to be safe for consumption in rats and humans in doses up to 4 mg per kg of body weight per day.
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Allulose: Allulose is a relatively new sweetener and has not been studied as extensively as some of the other options. However, according to a study published in the journal Food Chemistry, allulose was found to be well-tolerated in humans and did not cause adverse effects in a 90-day feeding study in rats.
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Erythritol: Erythritol is a sugar alcohol that has been widely studied and is considered safe for consumption in moderate amounts. According to a study published in the journal Regulatory Toxicology and Pharmacology, erythritol was found to be well-tolerated in humans and did not cause adverse effects in a 90-day feeding study in rats.
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Sucralose: Sucralose is an artificial sweetener that has been widely studied and is considered safe for consumption in moderate amounts. According to a study published in the journal Regulatory Toxicology and Pharmacology, sucralose was found to be safe for consumption in rats and humans in doses up to 5 mg per kg of body weight per day.
It’s important to note that the safety of these sweeteners is still being evaluated and more research is needed to fully understand their long-term effects. As with any food ingredient, it’s best to consume them in moderation and speak with a doctor or registered dietitian before making any changes to your diet.
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Journal of Agricultural and Food Chemistry
Regulatory Toxicology and Pharmacology
The FDA has established acceptable daily intake (ADI) limits for sweeteners:
Low-Calorie Sweetener ADI in packets
Advantame 4,920
Aspartame 75
Saccharin 45
Sucralose 23
Acesulfame-K 23
Neotame 23
Allulose 13
Erythritol 10
Stevia 9
Monk Fruit Not enough data