Sugar has long been synonymous with an unhealthy lifestyle.
When consumed in excess, it can cause all sort of negative side effects like weight gain, diabetes and many more
If you’re pregnant, your doctor may have told you to control your sugar intake.
After all, expectant mums are at much higher risk for developing diabetes compared to the average, non-pregnant person.
With pregnancy often causing a strong desire for sugary foods, it can be hard to deny that sweet tooth.
But does that mean you should avoid all those sweet treats entirely? Perhaps, perhaps not.
With sugar substitutes widely available in stores these days, there are plenty of loopholes you can jump through to satisfy those sugary cravings.
But hold your horse, mummies!
Let’s take a look first to see whether artificial sweeteners are okay for you and your baby.
Here’s what you need to know.
What are Artificial Sweeteners
Artificial sweeteners are synthetic substances that act as replacements or substitutes to normal sugar.
They essentially provide sweetness to foods and drinks (without the added calories).
Common examples include aspartame, saccharin, sucralose, and acesulfame potassium.
They are a common ingredient nowadays in a variety of low-calorie food and beverage products. Everything from sodas to chewing gum and desserts.
However, you can also get artificial sweeteners in stores.
Unlike natural sugars like sucrose (table sugar), glucose or fructose, artificial sweeteners do not contribute to blood sugar spikes.
Artificial sugars are also much sweeter than regular sugar.
This means only a small amount is needed to achieve the desired sweetness.
Each artificial sweetener is made differently, often through chemical synthesis or modification of natural compounds.
Aspartame, saccharin and ace-k, for instance, are 100% lab-made, while sucralose mainly comes from sugar.
Stevia and monk fruit extract are plant-based sugar substitutes so they are the most ‘natural’ of all known artificial sweeteners.
How Are Artificial Sweeteners Different from Sugar?
You may be wondering how different artificial sweeteners actually are from regular sugar.
As mentioned before, their manufacturing process is very different.
While sugar comes from plant material like sugar cane and sugar beet, artificial sweeteners are synthetically-made.
Even plant-based versions like stevia go through intense chemical changes before being fit for human consumption.
And the other main difference is their caloric content, of course.
A single gram of sugar contains approximately 4 calories.
On the other hand, the same amount of artificial sweetener has zero or negligible caloric value.
They are also 100 to 600 times sweeter than regular sugar and do not cause blood sugar spikes.
Artificial sweeteners also do not cause tooth decay the way consuming sugar does.
Unlike sugar, which provides energy and can contribute to weight gain, artificial sweeteners pass through the body largely unmetabolised, meaning they do not provide usable calories.
However, some concerns exist about their effects on metabolism, gut microbiota, and long-term health.
While artificial sweeteners help reduce calorie intake and control blood sugar levels, they do not offer the same natural functions as sugar, such as providing energy or feeding beneficial gut bacteria.
Their long-term health effects are still undergoing research.
Are Artificial Sweeteners Dangerous for Pregnancy
The safety of artificial sweeteners has been a topic of debate. Even stevia has been criticised in the past for not being as healthy as scientists claim it to be.
This, of course, depends on the type of sugar substitute that you consume as different ones may have different effects.
During pregnancy, the consumption of certain artificial sweeteners has raised concerns.
Studies have suggested that intake of artificially sweetened soft drinks may increase the risk of preterm delivery.
Additionally, animal studies have shown that exposure to artificial sweeteners during pregnancy can lead to metabolic changes and altered taste preferences in offspring.
Potential side effects of consuming artificial sweeteners during pregnancy include an increased risk of preterm delivery and possible metabolic disturbances in the child.
Some studies have also found that aspartame, sucralose, and saccharin might contribute to metabolic dysregulation, potentially leading to weight gain and other health issues.
Given these findings, it’s important for expectant mums to consult with their doctor before including artificial sweeteners in their diet.
They do this by disrupting gut microbiota and increasing insulin levels. This can sound contradictory to the earlier points about how sugar substitutes can help maintain weight.
But it’s important to remember that just like with regular sugar, moderation is key.
A class of sweeteners called sugar alcohols like xylitol, have been known to cause gastrointestinal issues.
If you take too much of them, they may cause diarrhoea, bloating, gas and other stomach problems.
For those who are worried about alternative sweeteners causing cancer, studies have found no significant association between artificial sweeteners and overall cancer risk.
What Are The Benefits of Alternative Sweeteners
Artificial sweeteners offer certain benefits during pregnancy when used in moderation. in general, all artificial sweeteners help in some way when it comes to caloric management.
They help reduce calorie intake and assist in weight control, which is beneficial for individuals with diabetes or those aiming to control their weight.
This can be especially beneficial for expectant mums who have gestational diabetes or at high risk for the condition. Alternative sweeteners can ensure that you maintain a low level of blood sugar.
Artificial sweeteners provide a way to enjoy sweet foods and drinks without adding extra calories, potentially helping with weight management, especially for those who need to control their weight gain during pregnancy.
For pregnant women diagnosed with gestational diabetes, maintaining stable blood sugar levels is crucial.
Artificial sweeteners do not cause a rapid increase in blood sugar levels like regular sugar does, making them a potential alternative for those managing diabetes during pregnancy.
Some studies suggest that non-nutritive sweeteners do not significantly affect insulin response, making them a useful option for people with diabetes.
Pregnancy hormones can increase the risk of gum disease and cavities.
Since artificial sweeteners do not contribute to tooth decay in the same way as sugar, they may help reduce the risk of pregnancy-related dental problems.
Certain sugar substitutes like xylitol are even known to have protective effects on dental health.
Recommendations for Artificial Sweetener Intake During Pregnancy
Experts advise that artificial sweeteners should not be a daily dietary staple during pregnancy.
You should only consume them occasionally, such as in a cup of tea or a small serving of artificially sweetened yogurt.
Relying on whole, unprocessed foods and natural sources of sweetness (like fruit) is preferable for overall health.
However, if you do want to include alternative sweeteners it’s important to stay within the safe limits.
Each artificial sweetener has an ADI, measured in milligrams per kilogram of body weight.
For example:
- Aspartame: ADI of 40 mg/kg body weight/day (European Food Safety Authority)
- Sucralose: ADI of 5 mg/kg body weight/day (FDA)
- Acesulfame-K: ADI of 15 mg/kg body weight/day (FDA)
To put this into perspective, a 70 kg pregnant woman would need to consume several litres of diet soda daily to reach these limits.
While occasional consumption is unlikely to cause harm, frequent intake may pose risks, especially if combined with other sources of artificial sweeteners.
Some artificial sweeteners are safer than others during pregnancy:
- Generally Recognised as Safe (GRAS): Aspartame, sucralose, acesulfame potassium (within ADI levels).
- To Be Avoided: Saccharin (as it crosses the placenta and may accumulate in foetal tissues).
- Limited Evidence: Stevia (natural but less studied in pregnancy).
Do Artificial Sweeteners Affect Your Baby?
The safety of alternative sweeteners during pregnancy has been a subject of debate.
The main focus of these studies are mostly on potential side effects on the developing foetus.
Studies have demonstrated that artificial sweeteners can cross the placenta, leading to foetal exposure.
Pregnant women with phenylketonuria (PKU) should avoid aspartame, as their bodies cannot break down phenylalanine, which can cause developmental issues in the baby.
Some studies have also found some negative side effects to pregnancy, such as increased risk of preterm delivery, higher birth weight, and reduced gestational age.
When to Avoid Artificial Sweeteners
Pregnant women should consume artificial sweeteners sparingly, keeping intake minimal and infrequent.
Because these substances do cross the placenta and doctors are still unsure of the long-term side effects, it’s important to practice caution.
Occasional use in tea, coffee, or sugar-free snacks is generally safe, but daily or excessive consumption should be avoided.
Moreover, its important not to avoid carbs or sugars altogether as your baby still needs those nutrients to grow and develop.
You might also want to avoid certain sweeteners.
For instance, saccharin and cyclamate may carry potential risks if consumed during pregnancy.
Satisfy Your Sweet Tooth Safely
Cravings for sweet foods are common during pregnancy.
Artificial sweeteners allow expectant mothers to satisfy their sweet tooth without excessive sugar intake.
This can greatly help reduce the risks of obesity, insulin resistance, and other metabolic issues.
While artificial sweeteners can provide some benefits, it is essential for pregnant women to use them in moderation. Remember to choose those that have been deemed safe for pregnancy.
As always, we recommend you consult with a healthcare provider before making changes to your diet. Including adding alternative sweeteners as part of your regular menu.
There is no universal guideline on exactly how often a pregnant woman can safely consume artificial sweeteners, but health authorities recommend moderation.
The U.S. Food and Drug Administration (FDA) has established Acceptable Daily Intake (ADI) levels for different artificial sweeteners, which indicate the maximum amount considered safe to consume daily over a lifetime.
However, pregnant women should aim to stay well below these limits and use sweeteners sparingly.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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