Erythritol occurs naturally in small amounts in fruits, wine, and beer. But the amount of erythritol used as an additive in low-calorie beverages, ice cream, chewing gums, and candies is much higher. The health effects of LCS are inconclusive, with research showing mixed findings.

Research is also looking at potential differences in effects from the various types of LCS. The following reviews research specific to LCS beverages.

Long-term observational studies show that regular consumption of LCS beverages reduces calorie intake and promotes less weight gain or weight maintenance, but other research shows no effect, and some studies even show weight gain. Different comparisons among studies may also produce different results; for example, was LCS beverage intake being compared with SSBs, juice, or water?

The human brain responds to sweetness with signals to eat more. By providing a sweet taste without any calories, however, LCS beverages may cause us to crave more sweet foods and drinks, which can add up to excess calories. Although hypothetical and not proven in human studies, research is actively looking at proposed mechanisms of LCS beverages that may affect appetite and weight:.

At the University of California-San Diego, researchers performed functional MRI scans as volunteers took small sips of water sweetened with sugar or sucralose. The use of LCS is associated with perceived health risks such as cancer, partially due to earlier research and policy measures concerning the artificial sweeteners saccharin and aspartame.

However, these findings were disregarded after extensive review. Since then, there have been no large or long-term human studies to indicate a link between LCS and cancer. A statement from the American Heart Association and American Diabetes Association concluded that when used judiciously, non-nutritive sweeteners including low-calorie sweeteners, artificial sweeteners, and non-caloric sweeteners might help with weight loss or control, and could also have beneficial metabolic effects.

The statement also points out, however, that these potential benefits will not be fully realized if there is a compensatory increase in energy intake from other sources—ultimately saying that at this time there is insufficient data to make a conclusive determination about using non-nutritive sweeteners; more research is needed.

The American Heart Association and American Diabetes Association followed this with a scientific advisory specific to LCS beverages and cardiometabolic health.

The advisory outlined the following summary points:. Unpacking WHO guidelines on non-sugar sweeteners. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source.

The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? LCS and Cancer? The first connection with cancer was spurred by the Saccharin Study and Labeling Act of , under which the U.

This product contains saccharin which has been determined to cause cancer in laboratory animals. Out of 20 studies in laboratory rats that were given high dosages of saccharin for more than one year, none found an increased incidence of bladder cancers, except one, that used a particular breed of male rat susceptible to bladder infections.

However, in the saccharin warning labels were removed because scientists from the National Institute for Environmental Health Sciences determined, after reviewing additional research, that humans do not have this same reaction in urine and therefore would not be at increased risk for bladder cancer.

In , the FDA declared saccharin safe for consumption and in the Environmental Protection Agency stated that saccharin was no longer considered a potential hazard to human health. In , an unsettling scientific study suggested that the rate of increasing brain tumors since could be caused by aspartame, an artificial LCS introduced in Although popular media messages advocated avoiding aspartame products, the scientific community criticized the study for its lack of evidence.

The study did not evaluate if people with brain tumors had consumed aspartame; rather it demonstrated only an observation of two events occurring simultaneously. Numerous complaints have been made to the FDA about side effects of headache and dizziness after consuming aspartame.

Though isolated case reports have confirmed headaches due to aspartame intake, randomized clinical trials have shown mixed results. For a pound 68 kg woman, this would mean a limit of 2, mg of aspartame daily, equivalent to about eleven ounce cans of diet soda one can contains about mg.

They stated that the evidence on cancer risk in humans based on animal and human studies was not convincing, and that more research, specifically longer-term studies with follow-up and randomized controlled trials, were needed. References U. Food and Drug Administration.

Mäkinen KK. Gastrointestinal disturbances associated with the consumption of sugar alcohols with special consideration of Xylitol: scientific review and instructions for dentists and other health-care professionals.

International journal of dentistry. Witkowski M, Nemet I, Alamri H, Wilcox J, Gupta N, Nimer N, Haghikia A, Li XS, Wu Y, Saha PP, Demuth I. The artificial sweetener erythritol and cardiovascular event risk. Nature Medicine. Fagherazzi G, Vilier A, Saes Sartorelli D, Lajous M, Balkau B, Clavel-Chapelon F.

The American journal of clinical nutrition. Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction.

Br J Sports Med. De Koning L, Malik VS, Rimm EB, Willett WC, Hu FB. If you have been hesitant to try plain yogurt due to the tang, there is a little trick… instead of buying fat-free yogurt, choose low-fat yogurt greek or regular.

The little bit of fat actually tames the tartness, making it more appealing for many. ALSO, make sure that you try a few different brands, as some are better than others. After choosing your favorite plain yogurt, it is time to flavor it up and add some pizazz! Here are 10 creative and easy ways to transform boring yogurt into a flavorful treat!

Super ripe bananas are incredibly sweet and they also mash easily! A large banana is actually 2 fruit servings so when adding to yogurt, use ¼-½ of a large banana. One serving of a banana has virtually no fat, about 2 grams fiber, 60 calories and 15 grams carbohydrate.

There are few things easier than mashing banana in a bowl and stirring in yogurt for an on-the-go breakfast! Bananas are obviously a common fruit being placed in the grocery cart each week.

Creamy mashed banana yogurt is the perfect breakfast pairing for healthy carbohydrate, protein, and fat. Whether homemade or from a jar, no-sugar-added applesauce is a perfect sweetener for yogurt.

Applesauce contains 2 grams fiber per ½ cup serving for only 50 calories. Make sure to avoid any brands that include sugar, high fructose corn syrup, fruit juice concentrates or any other forms of sugar or artificial sweeteners in the ingredient list.

Curious to try making your own crock pot applesauce? Try out this recipe from Registered Dietitian Sally Kuzemchak at Real Mom Nutrition. Berries, peaches, plums, melon, mango, papaya,… There are just no limits to how creative you can be in adding fruit to your yogurt! Use what you have on hand, what is in season or what needs to be eaten before it begins to turn.

Why not add some sweet orange slices and a squeeze of the juice? This warm spice has a touch of sweetness and easily stirs in, enhancing your bowl of yogurt. It is virtually calorie free and boasts some impressive nutrition benefits.

Cinnamon may increase sensitivity to insulin, helping improve blood glucose control. Some studies show that it also may help fight inflammation and possibly improve heart health. Extracts are powerful flavor weapons that can transform a boring bowl of yogurt.

There are dozens of extracts you can buy, the most common being vanilla. You only need a few drops, but they can certainly take it up a notch! Did you know you can make your own fruit syrup or compote in less than 20 minutes!

It barely takes any attention! This Super Simple No-Guilt Blueberry Syrup is hardly a recipe. Oh, you do need a small saucepan 🙂 When berries are ripe and sweet, melting them down to develop those rich, candy-sweet flavors is a perfect idea!

This syrup thickens in the fridge. Your blueberry goodness can be stored in the refrigerator for days. Maybe a little bit odd sounding, but sweet potato yogurt is fantastic! I developed this idea recently after looking for another creative way to help my daughter eat more nutrient dense foods.

We usually bake several sweet potatoes each weekend and eat them during the week. After noticing an abundance of sweet potatoes in the fridge that needed to be used, I decided to try mashing some into yogurt.

I was happily surprised! Sweet potatoes are practically exploding with nutrition and flavor! These sweet jewels are jam-packed with vitamin A, Vitamin C, copper, manganese, B-6 and B According to the Office of Dietary Supplements, there are no other plant foods fruits or vegetables that provide as much vitamin A as sweet potatoes!