Acesulfame potassium is an artificial sweetener (also known as Ace-K). Artificial sweeteners have been controversial because of possible health risks. But some of these sugar substitutes offer you a good way to cut back on the sweet stuff, and they may also have some health benefits.
Is Acesulfame Potassium Safe?
Acesulfame potassium is approved by the FDA as an alternative sweetener. More than 90 studies have been done that show it's safe to use.
You may see it listed on ingredient labels as:
- Ace-K
- Acesulfame K
- Acesulfame potassium
Since it's more than 200 times sweeter than sugar, manufacturers can use far less acesulfame potassium, lowering the amount of calories and carbohydrates in a product. Ace-K is often combined with other artificial sweeteners and most often used in:
- Soda
- Frozen desserts
- Candies
- Drinks
- Baked goods
- Chewing gum
- Sauces
- Yogurt
Acesulfame potassium is sold under the brand names of Sunett and Sweet One. It retains its sweetness at high temperatures, making it a good sweetener for baking.
What Is the Impact of Acesulfame Potassium on Your Health?
As their name suggests, sugar substitutes are sweeteners used in place of traditional sugar. Some manufacturers refer to sweeteners in their products as "natural," even if the sweetener is processed or refined.
Acesulfame potassium is not natural. The only true natural sugar alternatives are:
- Fruit juice
- Nectar
- Molasses
- Maple syrup
Artificial sweeteners such as acesulfame potassium are popular because they're often far sweeter than natural sugar, meaning you can use less in a recipe. They may also offer some health benefits.
Weight management
A teaspoon of sugar has approximately 16 calories. This may not sound like much until you realize that the average soda has 10 teaspoons of sugar, which adds up to around 160 additional calories. As a sugar substitute, acesulfame potassium has 0 calories, allowing you to cut a lot of those extra calories from your diet. Fewer calories make it easier for you to drop extra pounds or to stay at a healthy weight.
Diabetes
Artificial sweeteners don’t raise your blood sugar levels like sugar does. If you have diabetes, talk to your doctor about using artificial sweeteners before you use any.
Dental health
Sugar can contribute to tooth decay, but sugar substitutes like acesulfame potassium don’t.
Sugar substitutes like acesulfame potassium have had their critics. In the 1970s, one study showed a link between saccharin (an artificial sweetener) and bladder cancer in lab rats. After this, the sweetener came with a warning label until the FDA said that there wasn’t enough scientific evidence to back the theory that it could cause cancer in people.
Acesulfame potassium has been deemed "generally recognized as safe" by the FDA. Still, some researchers suggest that it could have negative health effects.x
One study done on mice found that Ace-K caused weight gain and shifts in the gut microbiome, which could potentially lead to obesity and chronic inflammation. But we need more studies to see if these effects happen in humans as well.
What Should You Consider Before Using Acesulfame Potassium?
Understand serving sizes
The FDA recommends using a maximum of 15 milligrams of Ace-K per 1 kilogram of your body weight each day. For a 132-pound person, this equates to 0.9 grams of acesulfame potassium in a day. To compare sweetness levels, that would equate to around 200 grams, or almost half a pound of sugar, per day.
Since foods containing artificial sweeteners are often processed, they're less healthy than natural foods such as fruits, vegetables, herbs, lean meat, and whole grains. Don't be swayed by products advertised as "low sugar." These foods can still be high in calories, and you should eat them in moderation.
Potassium content
Don't be confused by the name: acesulfame potassium doesn't offer much potassium, an essential mineral for your health. One packet of acesulfame potassium has around 10 milligrams of potassium. To compare, one banana has roughly 400 milligrams. On average, most people get around 2,000-3,000 milligrams of potassium daily from the foods we eat.
Allergic reactions
The FDA says there are no claims of allergic reactions to acesulfame potassium. Still, it's a possibility. If you think you're having a negative reaction to acesulfame potassium, stop using it immediately and talk to your doctor.
Who Can Consume Acesulfame Potassium?
Acesulfame potassium is safe for most healthy people. But there are certain people for whom it’s not recommended, such as those with chronic kidney disease who have a greater risk of an elevated blood potassium level (called hyperkalemia). Since this sweetener has potassium in it, your doctor could advise you to avoid it if you have chronic kidney disease.
Pregnant women
According to the FDA, acesulfame potassium is safe for pregnant women.
However, Mary Scourboutakos, MD, PhD, an adjunct assistant professor at Eastern Virginia Medical School at Old Dominion University and a family medicine doctor, notes that it's wise to apply a "precautionary principle," because the sweetener has been shown to alter the gut microbiome in animal studies. "We know that the microbiome controls many things in the body and increases risk for a large number of conditions," she says.
Although animal studies don't always apply to humans, it's worth paying attention to, since we don't have very good evidence looking at pregnant people consuming acesulfame potassium, Scourboutakos says.
Children
Artificial sweeteners are not recommended for children younger than 2 years. For older children, there are other factors to consider, Scourboutakos says. "Artificial sweeteners are intensely sweet, and the more that children eat intensely sweet food, the less they are going to appreciate the more nuanced flavors of things like vegetables," she says.
How Much Acesulfame Potassium Is Safe to Consume?
Before approving artificial sweeteners, including acesulfame potassium, the FDA determines a safe amount to consume every day over your lifetime. It's a calculation based on your weight. Based on a 132-pound person, the FDA says you can consume up to 23 packets of acesulfame potassium a day safely, each packet being two teaspoons. But given how sweet it is, it's unlikely most people would ever reach this daily limit.
Acesulfame Potassium vs. Aspartame
Acesulfame potassium and aspartame are both artificial sweeteners with a similar intensity — about 200 times sweeter than sugar.
While acesulfame potassium is sold under brand names such as Sweet One and Sunnet, aspartame is sold as Nutrasweet, Equal, and Sugar Twin. They are often used together in food and drinks, such as diet soda.
In terms of practical use in your kitchen, while acesulfame potassium is good to use in baking, aspartame loses its sweetness at high temperatures. While both can be consumed by most people, you should avoid aspartame if you have phenylketonuria (a rare genetic disorder).
Takeaways
Acesulfame potassium is used as an alternative to sugar, both in processed foods and also at home. Potential benefits include slowing dental decay by swapping out sugar, managing blood sugar levels if you have diabetes, and helping you manage your weight, since there are fewer calories in artificial sweeteners compared to sugar.
If you're considering swapping this sweetener, talk to your doctor about the benefits and risks.
Acesulfame Potassium FAQs
What is acesulfame potassium made of?
Acesulfame potassium doesn't have a natural source; it's a synthetic powder that's added to foods and beverages.
Is acesulfame potassium bad for the kidneys?
While those with chronic kidney disease should avoid it, there is no evidence that acesulfame potassium is harmful to your kidneys if you're healthy.
Is acesulfame potassium banned in Europe?
Acesulfame potassium is not banned in Europe and can be used in a wide range of food and drinks.
Is acesulfame potassium cancerogenic?
While the World Health Organization (WHO) provided new guidance in 2023 that aspartame is "possibly carcinogenic to humans," there have been no similar warnings for acesulfame potassium.
