For people who must avoid sugar, sugar substitutes are a popular alternative. But just how safe are they?

Debate continues regarding the safety of the five artificially derived sugar substitutes sold legally in the United States, which include:

• Saccharin (Sweet'N Low®)
• Aspartame (Equal®)
• Sucralose (Splenda®)
• Neotame
• Acesulfame potassium

Two of these sweeteners in particular have come under fire: saccharin, which has been linked to cancer in laboratory rats, and aspartame, which some critics thought caused brain tumors. After investigating both, however, the Food and Drug Administration concluded they are safe enough to leave on the market.

Still, for safety's sake, many dietitians advise using them in moderation or varying them so as not to consume too much of any one sweetener.

Also, a small group of people have a sensitivity to aspartame (Equal®) and should avoid it.

"It's wonderful to have this choice for people who want a sweeter flavor," says Ann L. Albright, PhD, RD, president-elect, healthcare and education, American Diabetes Association. "But that doesn't mean eat all we want," she adds.

Other advice from dietitians regarding artificial sweeteners:

• Read food labels to see which sugar substitute is used
• Choose products with more than one sweetener so that less of each is consumed
• Remember, sugar substitutes are not a cure for obesity; sugar-free foods may still be high-calorie because of their fat content
• Discontinue use if any sensitivity such as headaches or diarrhea is experienced

For more on Diet, click on:
DIET: Meal Planning
DIET: Diabetes and Obesity