“What’s the difference between these packets?” my husband asked me after he picked up his cup of coffee.

“These are different non-nutritive sweeteners,” I replied as I read the ingredient statement. “Some are sweeter than others.”

“Could you pick out a packet for me?” he added.

I selected a pink packet for him because it caught my eye. I think I used a blue packet.

I don't know why we sweeten our coffee at restaurants. We probably just don’t like the flavor of the coffee, because we don’t add anything to our coffee at home.

I’m not too worried about the minor amount of these sweeteners we use. These substances are so sweet that most of the powder in the packet is actually bulk filler, such as maltodextrin.

Non-nutritive, or artificial, sweeteners include aspartame, acesulfame-K, neotame, saccharin and sucralose. Stevia, for example, is a type of herbal sweetener.

Artificial sweeteners provide virtually no calories and no nutrients. Aspartame is about 200 times sweeter than sugar, while sucralose is 600 times sweeter than sugar.

The common sweetener aspartame comprises two amino acids: aspartic acid and phenylalanine. Foods and beverages containing aspartame must carry a warning for those who have phenylketonuria.

People with the disorder cannot break down phenylalanine, so they must follow a strict low-protein diet for life. The disorder can cause seizures and intellectual disability. Newborns are screened for this rare genetic condition.

Many years ago, I used to have one can of diet cola every day at work. My colleagues thought I drank pop all day, but I was actually just filling the empty can with water and sipping that. Since I no longer drink pop regularly, it tastes extremely sweet to me now.

Diet pop, like sweetened pop, is not good for our teeth. Phosphoric acid and citric acid in beverages can erode tooth enamel.

The Food and Drug Administration sets limits on the “Acceptable Daily Intake” of various artificial sweeteners. It’s usually set at one-hundredth the level considered toxic in animals.

People thought that if they simply cut out sugar calories from their diets, any excess pounds on their bodies would disappear. Unfortunately, despite the introduction of many artificial sweeteners, the overweight and obesity rates have increased.

Researchers continue to explore why this has occurred. People tend to overcompensate for the missed calories by eating other high-calorie foods, or they develop a “super-sweet tooth.”

On the other hand, some studies have shown that artificial sweeteners allow people with diabetes or obesity to occasionally enjoy something sweet.

However, some research suggests associations between frequent consumption of certain artificial sweeteners and conditions such as fatty liver disease, insulin resistance and gastrointestinal issues.

Some recent studies link artificial sweeteners with disrupting our gut microbiome – the large group of microorganisms that live in our gut and help keep us healthy.

What about cancer risk? Cyclamates and saccharine increased bladder cancer risk in large doses in 1970s-era animal studies, but these findings have not been confirmed in humans at typical intake levels. FDA scientists “do not have safety concerns about aspartame when used under the approved conditions.”

Nutrition experts recommend avoiding non-nutritive sweeteners in toddlers’ diets and greatly limiting them in children. Pregnant women are advised to minimize or completely avoid them.

If anyone is sipping a diet pop as you read this, I do not mean to alarm you. If you are drinking many bottles or cans of diet soda a day, you are not doing your body a favor. What’s a person to do?

• Think about your own beverage consumption. Quench your thirst with water.
• Enjoy milk or a calcium-rich substitute with meals for the calcium and protein it provides.
• If you like real sugar in your coffee, enjoy it in moderation. A teaspoon of sugar has about 15 calories.
• Be sure to keep sugar-free gum containing xylitol away from your pets, because it can be toxic to them.
• Train your taste buds to enjoy less sweetness overall.

Consider a natural sweetener such as honey, but remember it is still an added sugar. Honey contains antioxidants and some trace minerals. Cinnamon, an antioxidant-rich spice, enhances the natural sweetness of food such as this dip.

Honey Yogurt Fruit Dip

1 cup low-fat or nonfat plain yogurt
1 teaspoon vanilla
½ teaspoon cinnamon
2 tablespoons honey (to taste)
Red and green apple slices

Mix ingredients for dip. Rinse and slice apples right before serving.

Makes four servings. With nonfat yogurt, each serving of dip has 70 calories, 0 grams (g) fat, 3 g protein, 13 g carbohydrate, 0 g fiber and 45 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – March 5, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu