What Parents Should Know About Artificial Sweeteners
Written by Nutrition Student Laila Shirzard.
Have you ever stood in the grocery store, snack label in hand, wondering: Is this better because it says “sugar-free”?
If you’ve found yourself asking this question, you’re not alone. Between health claims, colourful packaging, and unfamiliar ingredients, it can be tricky to know what’s best for your child.
Lately, more foods are using artificial sweeteners to add sweetness without using sugar. In this post, we’ll explore what artificial sweeteners are, where they show up in foods, what the science says about them, and how to make balanced choices at home.
What Are Artificial Sweeteners?
Artificial sweeteners are ingredients added to foods and drinks to make them taste sweet without using sugar.
There are several types:
Artificial (synthetic) sweeteners: aspartame, acesulfame-k
Natural sweeteners (plant-derived): stevia, monk fruit
Sugar alcohols: erythritol, xylitol, sorbitol, maltitol — often found in sugar-free gum, candy, and protein bars
Some sweeteners like aspartame are fully absorbed by the body, while others interact with our gut once they reach the large intestine. In higher amounts, some sweeteners such as sugar alcohols can irritate our gut and may cause bloating or laxative effects.
Where Are They Found?
Artificial sweeteners are commonly used in:
Diet sodas and flavored waters
Sugar-free yogurts and puddings
Breakfast cereals and granola bars
Medications, vitamins, and even toothpaste
Are Artificial Sweeteners Safe for Children?
Leading health authorities agree that occasional use of artificial sweeteners in moderation is safe for most children. While research is still ongoing for the effects of long-term daily use in children, there’s no strong evidence suggesting occasional use (like a piece of sugar-free gum or diet soda) is harmful. What’s more important is building healthy habits over time, rather than avoiding any one ingredient entirely.
Dental Health Benefits
Some artificial sweeteners like xylitol can help improve dental health in children. Unlike sugar, xylitol does not feed the bacteria in the mouth that cause cavities. In fact, it can help reduce the number of harmful bacteria, which lowers the risk of cavities. Xylitol also helps increase saliva flow, which protects teeth by washing away food and neutralizing acids. Xylitol can be found in some toothpastes, mouthwash, and sugar-free gum. Overall, using xylitol as a sugar substitute can be a helpful way to support better dental health in children.
Gut Health Concerns
Our bodies don’t fully absorb sweeteners like sugar alcohols. This type of sweetener travels to the lower part of the gut where they can cause gas. Sugar alcohols can also pull water into the bowels, which can lead to bloating, stomach cramps, and loose poop or diarrhea. Eating a lot of sugar alcohols can even have a laxative effect. The effects of sugar alcohols on our gut depends on our own individual tolerance as every body reacts differently.
Sugar alcohols like sorbitol, xylitol, maltitol, and erythritol are often found in sugar-free gum, candy, protein bars, and even some kids’ vitamins. Sorbitol is a form of sugar alcohol that is naturally found in fruits such as plums, pears and apples.
When Might Sweeteners Be Appropriate?
Sometimes, artificial sweeteners can be helpful for children with certain health issues, like diabetes or severe obesity. Sugar-free products like sugar-free gum, diet drinks or low-sugar desserts can also be useful tools for children with dental health concerns. For example, chewing sugar-free gum with xylitol after meals can help reduce cavity risk. That said, they should complement, not replace, a foundation of whole, balanced meals.
Recommendations on Sugar Intake
Health organizations like the World Health Organization (WHO) and Health Canada recommend that added sugars make up less than 10% of a child’s total daily energy intake.
Exceeding this limit is common in many packaged and processed foods and has been linked to increased risk of obesity, dental cavities, and type 2 diabetes.
Healthier Ways to Sweeten
Instead of turning to artificial sweeteners or excess added sugars, try these healthier, more nourishing alternatives:
Whole fruits (fresh, dried, or puréed): Naturally sweet, with fiber and nutrients
Natural sweeteners (in moderation): Small amounts of honey (age 1+), maple syrup, or date syrup add flavor along with micronutrients
Spices and flavor boosters: Cinnamon, vanilla, and unsweetened cocoa enhance sweetness without sugar
Fruit-based toppings: Mashed banana, applesauce, or blended berries can sweeten yogurt, oats, or baked goods naturally
These options not only add sweetness, but also support a more balanced, whole food–based diet. One that helps children develop healthy taste preferences without relying on highly processed ingredients.
Practical Tips for Parents
Here’s how to support your child’s health without over-relying on artificial sweeteners:
Read Labels Carefully
Check ingredient lists for common sweeteners like sucralose, aspartame, stevia, erythritol, and acesulfame-K.
Focus on Whole Foods
Fruits, vegetables, whole grains, legumes, nuts, and seeds provide fiber and natural flavors without added or artificial sweeteners.
Teach Taste Awareness
Expose your child to a variety of flavors (sweet, salty, sour, bitter, umami). Help them appreciate bitter greens, savory beans, or sour citrus to develop a more diverse palate.
Model Moderation
Your habits matter! Show your child what it looks like to enjoy occasional treats while prioritizing balanced meals.
The Bottom Line
It’s okay for your child to consume products that have artificial sweeteners like sugar-free gum or a diet soda now and then. These foods can fit into a healthy diet when they are balanced with other whole, nourishing foods. At the end of the day, the healthiest approach is to consume food items in moderation.
Rather than relying only on sugar-free swaps, the goal is to reduce the overall intake of added sugars and highly processed snacks while making space for whole, nourishing foods and yes, even the occasional treat.
Empower your child to enjoy real foods, develop lasting healthy habits, and grow up with a healthy relationship to eating.
References:
WHO Guideline on Non‑Sugar Sweeteners (2023) https://www.who.int/publications/i/item/9789240073616
PennNutrition Knowledge Pathway (2023) pennutrition.com+1pennutrition.com+1
Frontiers in Nutrition (2022): Gut Microbiome Disruption
mdpi.com+6frontiersin.org+6pennutrition.com+6
MDPI Nutrients (2023): NNS and Child BMI mdpi.com+15mdpi.com+15mdpi.com+15
NIH PMC: Whole Food Patterns and Appetite Regulation pmc.ncbi.nlm.nih.gov