Are sugar substitutes safe for kids?

We know that consuming a lot of sugar is not good for a kid's health. But are artificial sweeteners any better? And are sugar substitutes safe for children?

Lily Woods, RDN, LD, Clinical Dietitian at Children's Health℠, shares the facts about kids and sugar intake, what to know about artificial sweeteners and healthy treat recommendations for children.

Common sugar substitutes

Sugar substitutes, also called artificial sweeteners, have been around since the 1800s, and gained popularity in the late 1900s and early 2000s.

Artificial sweeteners have fewer calories and do not affect blood sugar levels the same way table sugar does. Products that contain them are often labeled "diet," "lite/light," or "sugar-free."

The most common sugar substitutes in the U.S. are:

• Aspartame

• Acesulfame potassium (Ace-K)

• Sucralose

• Neotame

• Advantame

• Saccharin

• Sugar alcohols, including glycerol or xylitol

You can identify these sugar substitutes on food labels by looking for these words on the list of ingredients.

"Because artificial sweeteners don’t have any calories and they have a higher sweetness level than actual sugar, foods and beverage companies generally only use a small amount," Woods says. "But they don’t contain any nutrients and don’t have any health benefits."

Are sugar substitutes safe for children?

Sugar substitutes are "generally recognized as safe" by the FDA. But according to the American Academy of Pediatrics (AAP), more research is needed to fully understand the effects of artificial sweeteners on a child's health.

"The research on safe sugar substitutes for kids is limited," Woods says. "But there are so many other things we prefer kids to eat – because we can confidently say they are good for us."

Age-related guidelines about artificial sweeteners and added sugar

The AAP's guidelines for artificial sweeteners are:

• Children under 2: No artificial sweeteners

• Children 2 and older: No more than 6-8 ounces of food or beverages containing sugar substitutes per day

What do parents need to know about glycerol and its effects?

A sugar alcohol called glycerol made headlines when some children got sick after eating it. A study in Dublin, Ireland observed 21 children feeling ill within an hour of drinking a slushie with high amounts of glycerol. These children experienced:

• A sudden drop in alertness or consciousness

• Low blood sugar

• Too much lactic acid in the blood (which can lead to muscle pain and vomiting)

"This was a small study so more research is needed to draw fully conclusive results," Woods says. "But we do know that there’s a link between sugar alcohols and stomachaches, diarrhea and painful bloating and gas."

Healthy beverage choices for kids

If you're looking to reduce your family’s sugar intake, beverages are an easy place to start.

"It's easy to get overwhelmed with food swaps, which can take time and cost more" Woods says, "But swapping out sugary drinks for water or plain milk can make a big difference."

Instead of sugary or artificially sweetened beverages, the AAP recommends:

"Some families are surprised to see that we want to limit 100% fruit juice," Woods says. "While it shouldn't have added sugars if it's '100% fruit juice,' we always prefer that kids eat the whole fruit, which has fiber and more nutrients than just the juice."

Low-sugar treats for kids

Instead of snacks made with sugar-free substitutes, Woods recommends low-sugar treats or those with naturally occurring sugars like:

• Homemade popsicles (blend watermelon and lime and freeze in a popsicle mold)

• Plain Greek yogurt with fruit and granola on top

• Fruit kabobs with different colored fruits on a skewer

• Apple slices with natural peanut butter

• Frozen fruit (berries, grapes or mango)

"It can be difficult to avoid sugar or sweet treats entirely," Woods says. "So, if you are going to have a sweet treat, making treats at home or looking for products with natural sweeteners like honey or maple syrup is the way to go."

Get more tips for healthy eating at home and quick, healthy snack ideas.

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