Are Sweeteners Bad for You? The Facts on Aspartame, Sucralose & Natural Options

Let’s get this out of the way upfront: yes, we’re a soft drinks brand, and yes, our drinks are naturally sweetened, so it would be fair to say we’ve got a horse in this race (it’s the one wearing a tiny "No Artificial Rubbish" saddle). But we’re also big fans of transparency and of helping people make sense of a world where soft drinks either come loaded with sugar or sweetened by substances that sound like they belong in a GCSE chemistry paper.

Recently, there’s been a spike in questions (and headlines) around artificial sweeteners, especially aspartame and sucralose. Are they safe? Should we avoid them? Is "leaky gut" a real thing or just another wellness buzzword? This blog explores the current science, the regulatory guidance, and why more people are leaning toward natural alternatives, without falling into the trap of fear-mongering or magical health promises.

So, whether you’re staring down a can of diet pop with suspicion or just curious what “sucralose-6-acetate” even means, we’ve got you covered. Let’s dig into the sweet stuff.

What Are Artificial Sweeteners… And Why Are They in Everything?

Artificial sweeteners were born out of a simple (and to be fair, quite reasonable) idea; let’s have sweet things without the calories or the sugar crashes. Sounds ideal, right? But as with many things that sound too good to be true—well, it’s complicated.

Let’s start with the basics. Artificial sweeteners are synthetic sugar substitutes that provide sweetness without the energy (calories) of sugar. Some of the most commonly used include:

• Aspartame – Roughly 200 times sweeter than sugar, commonly found in diet soft drinks, chewing gum, and sugar-free yoghurts.
• Sucralose – About 600 times sweeter than sugar and used in many zero-calorie soft drinks and sugar-free baking products.
• Acesulfame K (or Ace-K) – Another high-intensity sweetener, often blended with others to mask aftertastes.

They’re used in everything from fizzy drinks to ketchup, protein shakes to pre-packaged soup. If it’s sweet and claims to be “light”, “diet”, or “sugar-free”, chances are, it’s sweetened with one or more of these.

And for a long time, they were hailed as modern miracles: all the sweetness, none of the sugar. But over the past decade, research has begun to scratch beneath the surface, raising questions about whether these sweeteners are as harmless as once thought.

The Official Word (and Why It’s Not Quite the Whole Picture)

Regulatory bodies like the European Food Safety Authority (EFSA) and the UK Food Standards Agency (FSA) currently consider approved artificial sweeteners to be safe within set daily intake limits. So from a legal standpoint, these ingredients are above board.

But—and here’s the kicker—just because something is legally permitted doesn’t mean it’s entirely risk-free, especially when consumed frequently over time.

For example:

• In 2023, the World Health Organization (WHO) classified aspartame as “possibly carcinogenic to humans”, based on limited evidence linking high intake to liver cancer in humans. This doesn’t confirm aspartame causes cancer—but it does suggest it’s worth being cautious about overexposure.
• A study published in the Journal of Toxicology and Environmental Health found that sucralose-6-acetate, a compound formed in the body after consuming sucralose, is genotoxic—which means it can damage DNA. It also showed potential to harm gut lining cells.

So, while the science doesn’t scream “danger!”, it’s certainly not whispering sweet nothings either.

Sweeteners and the Gut: A Delicate Balance

One of the growing concerns around artificial sweeteners is their effect on the gut microbiome—the thriving ecosystem of bacteria that keeps everything from digestion to immunity ticking along.

Some studies have suggested that sweeteners like sucralose and aspartame can disrupt the composition and function of gut bacteria. A study published in Nature found that saccharin consumption altered the gut microbiota in both mice and some humans, and in doing so, impacted blood sugar regulation.

Research is ongoing—and much of it is early-stage—but the idea that artificial sweeteners could mess with your microbiome is reason enough for many to think twice.

So Why Are They Still So Common?

Simple: they’re cheap, shelf-stable, and extremely sweet—meaning manufacturers can use tiny amounts to hit the flavour mark, while still labelling the product as “low-calorie” or “sugar-free.”

It’s efficient, it ticks the right boxes, and it works for mass production. But now that consumers are reading the small print (and Googling what “sucralose-6-acetate” actually is), the tide is starting to turn.

People want natural, recognisable ingredients in their drinks—and they want to know those ingredients aren’t just safe, but actually good.

That’s where natural alternatives come in. And yes—spoiler alert—we’ve got a lot to say about those in the next section.

Natural Sweeteners: A Better Way to Add Flavour?

So, if artificial sweeteners are giving people pause (and refined sugar isn’t exactly a poster child for good health either), what’s the alternative? Enter natural sweeteners—the ingredients that sweeten your drink without raising eyebrows or prompting a deep dive into regulatory toxicology reports.

Natural sweeteners come in a few different forms, but what they have in common is a simpler, more familiar origin. They’re often derived from fruit, plants, or naturally occurring sugars, and they tend to come with fewer question marks about long-term health effects.

Here’s a quick look at the ‘good guys’ (at least in our opinion):

• Fruit juices & concentrates – These bring sweetness and flavour, and they tend to be less processed than refined sugars. Yes, they contain sugar—but the kind that your body recognises, not the kind that leaves your gut wondering what just happened.
• Raw cane sugar / agave / honey – While still forms of sugar, they’re often used in smaller quantities and aren’t usually chemically altered. The key here is moderation and context.

For us at Hip Pop, the decision was simple: we don’t want to sell soft drinks that are sweetened with mystery ingredients or come with disclaimers. Our sodas and kombuchas are sweetened naturally, with carefully balanced fruit juices and absolutely no artificial sweeteners.

The result? Drinks that taste like real food, not lab experiments. Drinks you can feel good about sharing. Drinks your gut can get along with.

They might not be as sweet as a can of full-fat cola or some diet drinks—but that’s kind of the point. Because we believe real people want real flavour, not just sweetness for sweetness’ sake.

What the Experts Say (And Why It’s All a Bit Confusing)

If you’ve ever tried to get a straight answer on whether sweeteners are “safe,” you’ll know it’s not exactly a quick Google. One minute they’re being approved by regulators, the next they’re under review for potential DNA damage. Welcome to the joyously vague world of nutrition science, where everything is fine until it isn’t.

Let’s break down what we do know:

• The European Food Safety Authority (EFSA) and the UK’s Food Standards Agency (FSA) currently approve several artificial sweeteners, including aspartame and sucralose, for use in food and drinks—so long as they stay within acceptable daily intake limits. That means you could technically have several cans of diet soda a day and be within “safe” boundaries.
• However, newer research is starting to chip away at that confidence. For example, the WHO’s International Agency for Research on Cancer (IARC) recently reclassified aspartame as “possibly carcinogenic to humans” That’s not a ban, but it is a raised eyebrow from a fairly reputable source.
• Meanwhile, studies like this one we mentioned before in the Journal of Toxicology and Environmental Health have shown that sucralose-6-acetate may damage gut lining cells.

So, What Should you Believe?

Regulatory bodies base their safety decisions on the best available evidence at the time. As new research emerges, those decisions can be reviewed—but until then, substances remain approved if they meet existing safety standards.

Whilst many health authorities acknowledge that more research is needed, many soft drinks brands continue to use these sweeteners freely—because they’re allowed to, and because they’re cheap. Our view? If there’s doubt, and if natural alternatives exist (and taste better, in our humble opinion), why not take the cautious route? We’re not trying to scare anyone into throwing out their diet pop. But we are saying there’s another way to do soft drinks. A way that puts real ingredients first, doesn’t rely on questionable additives, and tastes great without needing a science degree to decode the label.

What to Look for on a Label (If You’d Rather Skip the Sweetener Roulette)

Let’s be honest—food labels aren’t always written for actual humans. One minute you’re just trying to work out what’s in your drink, and the next you’re down a rabbit hole of unpronounceable ingredients and numbers that sound like failed droid prototypes.

If you're trying to avoid artificial sweeteners but still want something tasty, here’s what to keep an eye out for when scanning the label:

1. Know Your Names (They’re Sneaky)

Artificial sweeteners rarely appear as “artificial sweetener” on the label. Instead, you’ll see names like:

• Aspartame
• Sucralose
• Acesulfame K / Acesulfame Potassium
• Saccharin
• Cyclamate

Some are listed as E numbers (like E951 for aspartame or E955 for sucralose), which might sound suspicious, but not all E numbers are nefarious. For example, vitamin C is E300—which means if you’re avoiding all E numbers, you’ll need to have a stern word with your morning orange.

Bottom line: not all E numbers are “bad,” but if you’re seeing a parade of them on your drink label, it’s probably worth giving it a second glance.

2. Watch for Buzzwords

Labels that shout about being “sugar-free,” “zero sugar,” or “low calorie” often make up the difference with high-intensity sweeteners. Not always, but often. These phrases don’t tell you how the drink is sweetened—they just suggest it isn’t sugar. You’ll need to check the fine print to see what’s doing the heavy lifting.

3. Shorter Is Often Better

Generally speaking, a shorter, more recognisable ingredient list is a good sign. If a drink is sweetened with fruit juice, agave, or raw cane sugar, it’ll usually say so clearly. If it reads like a chemistry set, you may want to think twice—especially if you don’t recognise half of it.

4. Look for the Sweet Spot

Pardon the pun, but you’re ideally looking for a drink that isn’t overloaded with refined sugar, but also doesn’t rely on sweeteners with question marks hanging over them. That’s where naturally sweetened drinks—like ours—come in. A bit of natural sugar, used wisely, can go a long way.

At Hip Pop, we believe you shouldn’t need a PhD to understand what’s in your drink. That’s why we keep things simple: no artificial sweeteners, no fake flavours, no long-winded ingredient lists. Just pop that’s made with real ingredients and a clear conscience.

Why We Don’t Use Artificial Sweeteners (and Never Will)

At Hip Pop, we’re not here to demonise every ingredient with a long name. But we are here to make pop that tastes amazing without needing a glossary or a risk assessment. That’s why we’ve taken a firm, no-wobble stance: no artificial sweeteners. Not now, not ever.

We don’t use aspartame, sucralose, or acesulfame K in any of our drinks. Not because we’re trying to jump on a health trend—but because we genuinely believe there’s a better way to make soft drinks.

Instead, we use the sweetness from real fruit juice, which means our drinks taste like they’re supposed to: clean, crisp, and properly fruity. They’re not sickly sweet, they don’t have that odd lingering aftertaste, and they don’t make your mouth feel like it’s just been chemically pressure-washed.

You won’t find us claiming we’ve invented a miracle drink that’ll fix your gut, clear your skin and sort your tax return. What you will find is properly made pop that’s refreshing, flavourful, and as real as the ingredients inside.

Because let’s face it—you deserve better than fizzy disappointment in a can.

The Bottom Line: Sweeteners, Soft Drinks & Smarter Choices

There’s a lot of chatter around sweeteners. Some of it’s rooted in solid science, some of it leans into the clickbait zone, and some of it drifts into stranger territory; like the claim that certain sweeteners can cause vivid nightmares. (That’s a real anecdote by the way. And yes, we’re just as baffled as you are.)

Here’s what we do know:

• Artificial sweeteners like aspartame and sucralose are legal and widely used, but emerging research is starting to raise questions about their long-term effects.
• Natural alternatives exist, and they don’t need to taste like a compromise.
• You shouldn’t need to decode a drink label like it’s part of a Cold War intelligence file just to know what you’re sipping.

At Hip Pop, we believe in keeping things simple, honest, and properly tasty. That’s why you’ll never find artificial sweeteners in our drinks—and why you can feel good about cracking open a can of something made with real ingredients and no nonsense.

So next time you’re faced with the usual fizzy suspects, take a moment. Flip the can. Read the label. Ask yourself if you actually know what all those words mean—and more importantly, if you’d still drink it if they were printed in size 48 font.

Real Flavours, Nothing Fake; that’s how we do things.