For people with celiac disease or gluten sensitivity, following a gluten-free diet is essential. This means avoiding foods and ingredients that contain gluten, a protein found in wheat, barley and rye. While many ingredients are naturally gluten-free, like fruits, vegetables, lean proteins, nuts and legumes, processed foods can be tricky to navigate. Artificial sweeteners in particular may contain hidden sources of gluten as additives. Knowing which sweeteners are gluten-free can help those managing gluten intolerance stick to a safe diet.
What is gluten?
Gluten is a general name for the proteins found in wheat, barley and rye. It helps give elasticity to dough, allowing it to rise and keep its shape. It gives baked goods their chewy texture. For most people, gluten poses no health concerns. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. Even small amounts of gluten can cause symptoms like diarrhea, bloating, fatigue and nutritional deficiencies over time. The only treatment is a strict lifelong gluten-free diet, avoiding foods and ingredients containing gluten proteins.
Why check artificial sweeteners for gluten?
Artificial sweeteners are very low in calories and carbohydrates compared to regular sugar. Brands like Splenda, Sweet’N Low and Equal have become popular sugar substitutes for weight control and diabetes management. While the sweeteners themselves do not contain gluten, they may have trace amounts from manufacturing processes. Certain additives blended with artificial sweeteners could also contain gluten.
It’s important for gluten-sensitive individuals to check product labels and ingredient lists, even for items that seem like they should be gluten-free. Cross-contamination can occur anywhere from shared facilities to processing equipment. Being vigilant about label reading is key to maintaining a gluten-free diet.
Common artificial sweeteners
Aspartame
Sold under brand names like Equal and NutraSweet, aspartame is one of the most popular artificial sweeteners. It’s comprised of two amino acids, phenylalanine and aspartic acid. Neither of these contain gluten, making aspartame naturally gluten-free. However, some aspartame-containing products may also contain gluten-based additives. It’s still important to check labels.
Saccharin
Saccharin is one of the oldest artificial sweeteners, sold as Sweet’N Low and other brands. It’s approximately 300 times sweeter than sugar. Saccharin is gluten-free, as it’s produced from a chemical reaction involving anthranilic acid, nitrous acid, sulfur dioxide and ammonia. There are no gluten sources in its manufacturing. However, any other ingredients in saccharin-containing products could potentially contain gluten.
Sucralose
Sucralose, sold as Splenda, is derived from sugar itself. It’s about 600 times sweeter than sugar. The sugar molecule is chemically modified to replace some parts with chlorine atoms. This results in a non-carbohydrate sweetener that is not absorbed and passes through the body undigested. Sucralose does not contain gluten. As with other artificial sweeteners, checking product labels for other ingredients is recommended, but sucralose itself is gluten-free.
Acesulfame potassium
Also known as Ace-K, acesulfame potassium is often blended with other sweeteners for a synergistic effect. It’s approximately 200 times sweeter than sugar. Ace-K is gluten-free, as it is produced from combining an acetoacetic acid compound with potassium. As a stand-alone ingredient, it does not contain gluten. But other ingredients in ace-K-containing products could contain gluten, so label reading is still important.
Stevia leaf extract
Stevia comes from the natural extract of the Stevia rebaudiana plant native to South America. The steviol glycosides in the leaves give stevia its sweet taste, about 200-400 times sweeter than sugar. Stevia leaf extract does not contain gluten and is generally considered gluten-free. As an naturally-derived ingredient, stevia may be preferred by some seeking to avoid artificial sweeteners.
Monk fruit extract
Monk fruit, also called luo han guo, is a small melon from China. Extracts from the fruit contain compounds called mogrosides that give monk fruit its sweetness while providing minimal calories or carbohydrates. Monk fruit extract is approximately 250 times sweeter than regular sugar. As a fruit-derived ingredient, monk fruit extract is naturally gluten-free. It provides a non-artificial sweetener option.
Other common artificial sweetener blends
Many products contain blends of the artificial sweeteners listed above along with other ingredients that may be sources of gluten:
Maltodextrin
Maltodextrin is a mildly sweet white powder used as a filler or binding agent in artificial sweetener blends. It is derived from corn, rice or potato starch, but sometimes wheat starch is used which would contain gluten. Checking the source is important to confirm gluten-free status.
Dextrose
Dextrose is a simple sugar sometimes added to sweetener blends. It’s produced from corn in the US which makes it gluten-free. But dextrose from wheat would contain gluten, so verifying the source is still important.
Natural flavors
Natural flavorings are often not defined more specifically, but could potentially contain gluten sources. Opting for products with flavors defined as gluten-free, when available, is ideal for gluten-free diets.
Anti-caking agents
Powdered artificial sweeteners often contain anti-caking agents to prevent clumping. Sources like potato starch are gluten-free, but wheat starch would contain gluten. Checking additives for potential sources of gluten is advised.
What about sugar alcohols?
Sugar alcohols like xylitol, sorbitol and mannitol are sometimes used as sugar-free sweeteners as well. The most common sugar alcohols are:
| Sugar Alcohol | Gluten-Free? |
|---|---|
| Xylitol | Yes |
| Sorbitol | Yes |
| Mannitol | Yes |
| Erythritol | Yes |
| Isomalt | Yes |
| Lactitol | Yes |
| Maltitol | Sometimes – depends on the source |
| Hydrogenated starch hydrolysates | Sometimes – depends on the source |
The most common sugar alcohols are derived from gluten-free sources like fruits and vegetables. However, maltitol and hydrogenated starch hydrolysates may be derived from wheat or corn. Checking the source is important to determine if they are gluten-free. As with other sweeteners, it’s still smart to check all product ingredients lists.
What about stevia and monk fruit sweetener packets?
Many manufacturers offer stevia and monk fruit blends in individual serving packets as an alternative to artificial sweetener packets. These may contain additional ingredients, so reading labels is always advised:
Truvia – Contains erythritol, stevia leaf extract and natural flavors. Gluten-free.
Monk Fruit In The Raw – Contains monk fruit extract, erythritol, molasses and natural flavors. Gluten-free.
SweetLeaf – Contains stevia leaf extract, inulin (from chicory root), and natural flavors. Gluten-free.
So Nourished – Contains erythritol, monk fruit extract and natural flavors. Gluten-free.
As with all packaged foods, double checking the label for any changes in formulation is recommended for gluten-free diets.
What about agave nectar?
Agave nectar (also called agave syrup) comes from the agave plant native to Mexico. It is sweeter than sugar and contains calories, so it is not technically an artificial sweetener. But it is sometimes used as an alternative natural sweetener.
Agave nectar itself is gluten-free. But some agave nectar products add natural flavors or other ingredients that may contain gluten, so reading labels is still important.
Tips for identifying gluten-free artificial sweeteners
When selecting artificial sweeteners, sugar substitutes and alternative sweeteners, keep these tips in mind:
– Check labels on all packaged products each time you purchase. Manufacturers sometimes change formulations which could impact gluten-free status.
– Look for gluten-free seals from trusted organizations like the Celiac Support Association, Celiac Sprue Association and Gluten Intolerance Group. These labels help identify products certified as gluten-free.
– Call or email manufacturers if ingredient sources are unclear. They should be able to verify if their products are gluten-free.
– Opt for plain, unflavored varieties of artificial sweeteners when possible. Flavored, blended or mixture products have more potential for gluten sources.
– Know your individual tolerance level. Some celiacs are more sensitive than others to small amounts of cross-contact. Only consume products within your comfort range.
– Purchase single-ingredient sweeteners over blends when possible. With fewer additives, there are fewer opportunities for hidden gluten.
– Look at where the product is manufactured. Some countries have higher incidences of gluten contamination in facilities.
– Avoid buying artificial sweeteners in bulk bins, as cross-contact is more likely. Purchase pre-packaged products instead.
Conclusion
Major artificial sweeteners like aspartame, saccharin, sucralose, Ace-K, stevia and monk fruit are naturally gluten-free. However, some formulations may include questionable ingredients like wheat-sourced maltodextrin, dextrose and natural flavors. Always thoroughly read ingredient labels to watch for potential sources of gluten. Contact manufacturers with any questions. While artificial sweeteners add convenience for gluten-free baking and cooking, there are some risks depending on formulations. Using reputable brands, certified gluten-free products and single-ingredient sweeteners are best options for maintaining a gluten-free diet. With proper label reading and consistent verification, most people managing gluten intolerance can safely enjoy these popular sugar substitutes.
