Consider the type of food. If the food seems like it should contain more calories or grams of sugar than it states, it probably contains artificial sweeteners.

Artificial sweeteners are widely used in processed foods, including:

• Soft drinks, powdered drink mixes and other beverages.
• Baked goods.
• Candy.
• Puddings.
• Canned foods.
• Jams and jellies.
• Dairy products.

To get you started, here is a list of ingredients to avoid:

• Sodium nitrates/nitrites.
• Hydrogenated oils, aka trans fat.
• Sugar in all its forms.
• Artificial flavors and colors.
• Artificial sweeteners.
• Oils: Corn, vegetable, soy bean.
• Enriched wheat.
• Carrageenan.

For that reason, we recommend that children avoid aspartame, acesulfame-K, cyclamate (available in Canada), saccharin, and sucralose. Among the safest sugar substitutes for children is erythritol, although too much could produce nausea.

Splenda and stevia are popular and versatile sweeteners that won’t add calories to your diet. Both are generally considered safe to use, yet research on their long-term health effects is ongoing. While no evidence suggests that either is unsafe, it appears that purified stevia is associated with the fewest concerns.

Research has shown that there is no accumulation of stevia (or any by-product of stevia) in the body during metabolism. Recent data indicates both major and minor SGs share the same metabolic fate.

Though it’s a relatively new sweetener, stevia has been linked to several health benefits. Because it’s calorie-free, it may help you lose weight when used as a replacement for regular sugar, which provides about 45 calories per tablespoon (12 grams). Stevia may also help you stay full on fewer calories ( 5 ).