Most adults in the UK eat too much sugar, and this is linked to health problems such as obesity and tooth decay. Artificial sweeteners are an attractive way to reduce sugar intake, and before they can be added to food in Europe the European Food Safety Agency (EFSA) has to approve their use. This is a rigorous process, so you can feel confident they are safe to eat.

Regulatory Toxicology and Pharmacology 1996: Erythritol: a review of biological and toxicological studies [overview article; ungraded evidence] ↩ The Daily Mail gives an accurate description of the study and its key findings. It also helpfully includes comments from an independent expert, helping to give a more balanced overview of the findings. The expert quoted warns that “the researchers suggested 'far too strongly' that artificial sweeteners could be behind poor heart health when its observational evidence is 'weak and potentially flawed'.” Sucralose is the sweetener found in Splenda, which has been marketed as the sugar substitute that “tastes like sugar because it’s made from sugar.” This is true; the sucrose (white sugar) molecule has been modified so that it no longer contains carbs or calories – and is much, much sweeter.

As noted at the start of this guide, regular consumption of sweets, even with no calories, can potentially maintain cravings for sweet tastes.

Current Gastroenterology Reports 2015: The paradox of artificial sweeteners in managing obesity [overview article; ungraded evidence] BochaSweet is one of the newest sweeteners on the market. It’s made from an extract of the kabocha, a pumpkin-like squash from Japan. This extract reportedly has the same taste as white sugar, yet because of its chemical structure, it supposedly isn’t absorbed and contributes no calories or carbs. To be cautious, ADI’s are set at 100 times less than the smallest amount that may cause health concerns, so it is extremely difficult for most people to reach the ADI. It is personal choice if you decide to use sweeteners or not, but using a variety of brands can ensure you do not exceed an acceptable intake for any one sweetener. Researchers at John Hopkins University in Maryland studied the effect of four sugar substitutes on the blood sugar of 120 healthy adults. None of the participants consumed low-calorie sweeteners six months before the trial started.

Similar keto guides

Below you’ll find a complete list of other sweeteners with information about their health and safety profiles, as well as whether they’re a good fit for a keto diet. All sweeteners in Great Britain undergo a rigorous safety assessment before they can be used in food and drink. All approved sweeteners are considered a safe and acceptable alternative to using sugar. The law determines how much sweetener can be used and in which products.

International Journal of Dentistry 2016: Erythritol is more effective than xylitol and sorbitol in managing oral health endpoints [overview article; ungraded evidence] ↩Studies in overweight and obese adults who consumed high-fructose beverages for 10 weeks gained weight and experienced a worsening of insulin resistance and heart disease risk factors: The researchers believe longer studies should now take place to identify if the blood sugar spikes from sweeteners can cause health problems. Products that have numbers with asterisks reflect that these products contain some carbs, often fillers such as dextrose (glucose) and maltodextrin (concentrated starch). Xylitol has the same taste as sugar but only half the calories, and can replace sugar 1 for 1 in recipes. It’s also been shown to help prevent cavities when chewed in gum. 29