So, you’re expecting, and suddenly it seems everyone has an opinion on what you should or shouldn’t eat. No sushi? No deli meats? No soft cheeses? But what about that Diet Coke you’ve been craving? Let’s dive into the world of artificial sweeteners, shall we?
The Sweet Scoop
Artificial sweeteners are those intriguing substances that sweeten foods without adding calories. You’ll find them in everything from diet sodas to sugar-free gum and those “healthy” flavored waters you might be enjoying. If you’re like me and prefer the taste of diet drinks (I know, I’m a rebel!) or if you’re managing gestational diabetes and need to monitor your sugar intake, you might be curious if these sugar substitutes are safe for your little one.
Let’s break down some of the most common sweeteners because not all sugar substitutes are created equal when you’re pregnant.
Aspartame (Equal, NutraSweet)
This sweetener is the original artificial one, discovered by accident in 1965 and approved for use in the ’80s. Is it safe? According to the FDA and numerous studies, YES, it’s considered safe during pregnancy. The recommended limit is about 20 cans of diet soda daily for a person weighing around 150 lbs, which, let’s be real, if you’re drinking that much Diet Coke, sugar content is the least of your worries. However, if you have a rare genetic disorder called phenylketonuria (PKU), you’ll need to steer clear of aspartame entirely, but you’d likely know about this condition already. Some people do report headaches from aspartame, and while it won’t harm your baby, it might be best to skip it if it makes you feel unwell.
Sucralose (Splenda)
This one markets itself as “tastes like sugar because it is sugar,” which is a bit misleading. It’s actually sugar that has been altered using chlorine atoms. Yum? Is it safe? Yes, sucralose is considered safe during pregnancy; it doesn’t cross the placenta, so your baby won’t be tasting your sweet cravings.
Stevia (Truvia, Pure Via, Sweet Leaf)
Extracted from the leaves of the stevia plant, this is the “natural” option that health food enthusiasts often recommend. It’s been popular in Japan for years but is relatively new in North America. Is it safe? The FDA has deemed highly purified stevia (Rebaudioside A) as Generally Recognized As Safe (GRAS) during pregnancy. However, whole-leaf stevia and unrefined extracts aren’t FDA-approved, so stick with the purified kind for safety.
Saccharin (Sweet ‘N Low)
Having been around for over a century, saccharin has had its ups and downs with regulatory agencies. It was once banned for allegedly causing bladder cancer in rats until it was discovered that rat urine differs from human urine. Is it safe? Experts generally recommend AVOIDING saccharin during pregnancy because it can cross the placenta and might linger in fetal tissues. If you consume a small amount by accident, don’t panic—it won’t harm your baby, but consider switching to a different sweetener during your pregnancy.
Acesulfame Potassium (Sunett)
This sweetener is found in many baked goods, frozen desserts, and drinks. Is it safe? The FDA says it’s okay in moderation during pregnancy.
Other Sweeteners (Sorbitol, Xylitol)
These sugar alcohols are often used in sugar-free gums and candies. Is it safe? They’re considered safe during pregnancy, but consuming them in large quantities can lead to bloating and diarrhea. It’s best to limit yourself to about 5 grams a day (roughly 4-5 sticks of sugar-free gum).
The Bottom Line
Most artificial sweeteners are deemed safe during pregnancy when consumed in moderation. The notable exception is saccharin, which you should avoid until after delivery and breastfeeding. Just know that the topic of artificial sweeteners can stir up a lot of opinions, so be prepared for well-meaning advice from everyone around you. If you want to keep your Diet Coke under wraps, just tell them it’s actually whiskey in that can—who needs unsolicited advice while you’re enjoying a cozy afternoon snack?
If you’re considering at-home insemination, check out resources like Make a Mom for their reusable at-home insemination syringe kit. You can learn more about how it works at this link. Also, if you’re navigating pregnancy, the Women’s Health website is a great resource. For more tips on pumping at work, don’t miss our post about essential tips for working moms.
In summary, enjoy your sweet treats, keep these insights in mind, and don’t hesitate to explore helpful resources for your journey into motherhood.