Loading up on artificial sweeteners is not the healthiest way to reduce calories. While research is ongoing, some studies suggest that due to their intensely sweet flavor, these additives can alter the way you perceive food. Over time, this could influence the ability of fruits to satisfy sweet cravings and make other healthy foods taste less appealing. To reduce your intake, read ingredient labels carefully and avoid foods that contain artificial sweeteners.

Types of Artificial Sweeteners

The first step in identifying artificial sweeteners is to recognize the various names they are known by. There are six approved for use in the U.S.: saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, and advantame.

Where to Look for Artificial Sweeteners

As these sweeteners gained popularity, they have been added to a wide range of foods — even foods that are not labeled "diet" or "sugar-free." Although many consumers seek to reduce their intake, they often remain in unexpected places.

Chewing gum. A "sugar-free" label often indicates that a product contains an artificial sweetener.

Calorie-free flavored water. Many sparkling and non-sparkling water options are calorie-free with natural fruit flavors, but read labels closely. Many manufacturers use artificial sweeteners similar to diet sodas to sweeten flavored water without adding calories.

Salad dressings. It's easy to check the ingredient lists on salad dressing bottles at the supermarket, but when you order a salad at a restaurant, the ingredients are less clear. Some dressings contain artificial sweeteners, even if they don't taste overly sweet. Ask about ingredients when dining out or look them up online before you go.

Fruit juice. When drinking juice, choose 100 percent fruit juice without added sugar. It's tempting to save calories with "light" versions of juices, but many contain artificial sweeteners. Try mixing half a serving of juice with sparkling water for a refreshing, low-calorie spritzer.

Frozen yogurt. Many frozen yogurts and ice cream bars contain artificial sweeteners, so take a close look at food labels. When you swing into a shop for a treat, keep an eye out for "no sugar added" varieties, which often means artificial sweeteners have been added.

Sources

• Mayo Clinic - Artificial Sweeteners and Other Sugar Substitutes
• Harvard Health Publications - Artificial Sweeteners: Sugar-free, but at what cost?

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.