Low- or no-calorie sweeteners are used to provide a sweet taste with few or no calories. They're commonly found in soft drinks, desserts, beverages, and sugar-free products.
Are they safe?
Sweeteners approved for use in foods have been evaluated for safety by relevant scientific and regulatory authorities and are considered safe when consumed within established safety limits.
For the general population, consuming them within these limits is considered safe, although their long-term health effects continue to be studied.
Can they help with weight management?
In some cases, low-calorie sweeteners can:
reduce overall sugar intake
help control calorie intake when used to replace sugar
make it easier to switch from products high in sugar
However, they aren't a solution on their own for weight loss or weight management. Their long-term benefits for weight control haven't been clearly established. Your overall diet and daily habits remain key factors.
What should you be aware of?
The effects of frequently consuming very sweet foods and drinks on sweet cravings can vary from person to person and aren't fully understood.
Certain sweeteners, particularly sugar alcohols (polyols), may cause digestive discomfort, especially when consumed in large amounts.
Using sweeteners doesn't necessarily make a food more nutritious.
The bottom line
Low- or no-calorie sweeteners can be part of a balanced diet when consumed in appropriate amounts.
They're neither a “magic solution” nor something you need to avoid completely. As with most aspects of nutrition, the bigger picture and consistency over time matter most.