So you're pregnant and suddenly everyone's got an opinion about what goes in your mouth. No sushi! No deli meat! No soft cheese! But what about that Diet Coke you've been eyeing like it's your long-lost lover? Let's talk artificial sweeteners, shall we?
The Sweet and Low-Down
Artificial sweeteners are those magical substances that make things taste sweet without the calories. They're in everything from your diet soda to sugar-free gum to those "healthy" flavored waters you've been chugging.
If you're like me and actually prefer the taste of diet drinks (I know, I'm a monster), or if you're managing gestational diabetes and need to watch your sugar intake, you might be wondering if these sugar substitutes are safe for your tiny passenger.
Let's break down the most common ones, because not all fake sugars are created equal when you've got a bun in the oven.
Aspartame (Equal, NutraSweet)
This is the OG of artificial sweeteners, accidentally discovered in 1965 and approved in the 80s. It's basically the Kanye West of sweeteners - been around forever and just won't stop causing controversy.
Is it safe? According to the FDA and about a bazillion studies, YES, aspartame is safe during pregnancy. The recommended limit is around 20 cans of diet soda per day for a 150lb person, which, let's be honest, if you're drinking that much Diet Coke, sugar content is the least of your problems.
BUT: If you have a rare genetic condition called phenylketonuria (PKU), you need to avoid aspartame completely. You'd already know if you had this condition though, as it's typically detected at birth.
Some people report headaches from aspartame. It won't harm your baby, but if it makes you feel like garbage, maybe skip it.
Sucralose (Splenda)
This one's marketing itself as "tastes like sugar because it IS sugar," which is like saying Wings is just like the Beatles because Paul McCartney is still in there. It's actually sugar that's been modified with 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 getting a taste of your sweet tooth.
Stevia (Truvia, Pure Via, Sweet Leaf)
Extracted from the leaves of the stevia plant, this is the "natural" option that health food stores love to push. It's been used in Japan for decades but is relatively new to North America.
Is it safe? The FDA has given highly purified stevia (Rebaudioside A) the GRAS rating (Generally Recognized As Safe) during pregnancy. However, whole-leaf stevia and unrefined extracts aren't FDA-approved, so stick with the purified stuff.
Saccharin (Sweet 'N Low)
This sweetener has been around for over 100 years and has had quite the rollercoaster ride with regulatory bodies. It was once banned for causing bladder cancer in rats until they figured out that, shockingly, rats have different urine than humans.
Is it safe? Most experts recommend AVOIDING saccharin during pregnancy. Studies show it can cross the placenta and may remain in fetal tissue. If you accidentally have some, don't panic – small amounts won't hurt your baby. But maybe switch to a different sweetener for the duration of your pregnancy.
Acesulfame Potassium (Sunett)
This sweetener shows up in baked goods, frozen desserts, and beverages.
Is it safe? The FDA says it's okay in moderation during pregnancy.
Other Sweeteners (Sorbitol, Xylitol)
These sugar alcohols are often found in sugar-free gums and candies.
Is it safe? They're considered safe during pregnancy but can cause bloating and diarrhea in large amounts. Limit yourself to less than 5 grams a day (about 4-5 sticks of sugar-free gum).
The Bottom Line
Most artificial sweeteners are considered safe during pregnancy when consumed in moderation. The key exception is saccharin, which is best avoided until after delivery and breastfeeding. Although you’ve got another thing coming if you think you can sip a Diet Coke in peace.
People are rabid about this topic and I’m sure you’re already painfully aware that being pregnant makes you public domain so you’re probably going to get an earful from people trying to enlighten you. Just tell them it’s actually whiskey in the Diet Coke can but you didn’t want people sticking their nose in your personal business while you were enjoying your afternoon cocktail in the food court.
Also check out: Is it okay to eat rare steak while pregnant?
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