Though we commonly include sugar when preparing meals and sweetening our food and drinks, a variety of healthy sugar alternatives can be used instead. Natural sweeteners, aspartame, and novel sweeteners are all sugar substitutes that can reduce the amount of sugar in your diet. However, the best option ultimately depends on you and your health, so be careful when choosing a sugar alternative to use. Though these substitutes are healthier choices, there are always risks associated with high sugar consumption, so it’s always best to reduce the overall sugar in your diet.
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Type: Natural sweetener
Type: Natural sweetener
Type: Natural sweetener
Type: Natural sweetener
Let our care assessment guide you
Our free tool provides options, advice, and next steps based on your unique situation.
Type: Natural sweetener
Type: Novel sweetener (high intensity)
Type: Novel sweetener (high intensity)
Type: Sugar alcohol
Type: Artificial sweetener
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Type: Artificial sweetener
Whether sugar substitutes are a healthier choice for you depends on which type of sweetener you use, how much you use, and why you use it. To choose which works best for you, consider why you want to cut down on sugar.
If you have diabetes, for instance, artificial sweeteners or sugar alcohols, like xylitol, could be a better choice when consumed in moderation. Natural sweeteners, like honey, can still raise blood sugar. As seen above, there are many alternatives to sugar additives. Always consult a doctor or dietitian if you’re not sure of the best option for you.
It may be difficult to sort through all the sugar alternatives on the market to decide which one is right for you. Different sugar alternatives may be better for you than others. For example, natural sweeteners are generally a good choice for seniors who don’t have diabetes. On the other hand, artificial sweeteners may have unexpected health risks, such as increased risk of having a stroke or heart disease, depending on someone’s current health concerns and conditions.[02]
Artificial sweeteners, sugar alcohols, novel sweeteners, and natural sweeteners are the four most common types of substitutes you can use instead of sugar. Each has potential benefits and drawbacks depending on your goals. Consult your doctor about which sugar replacements are best for your health care needs.
Some people have concerns about the safety of artificial sweeteners. However, the Food and Drug Administration (FDA) must review and clear all artificial sweeteners before they can be used. The FDA provides consumption guidelines that outline the maximum quantity of artificial sweeteners you can safely have each day.
The FDA has approved many synthetic sugar alternatives you’re likely familiar with such as Splenda, Equal, and Sweet’n Low. These are intense sweeteners, so you only need a little bit to make food taste sweeter. Some add no calories and may help with weight control, though the World Health Organization (WHO) cites evidence suggesting it shouldn’t be used when trying to lose weight.[03] Overall, the benefits of artificial sweeteners on weight loss in the long term are still unclear.
Artificial sweeteners may be beneficial for those with diabetes since they don’t raise blood sugar. However, it’s important to consult with your doctor before using a sugar substitute if you have diabetes.
Unlike sugar, sugar alcohols don’t cause tooth decay or cavities. Sugar alcohols can also help with weight control and diabetes management. This is because the body doesn’t completely absorb sugar alcohols. However, when consumed excessively, sugar alcohols can lead to digestive problems, such as diarrhea and bloating.[04]
These sweeteners are more difficult to categorize, but they generally derive from natural sources that are highly refined. Although more research is needed, some studies have shown the Stevia plant extract may have health benefits, such as lowering blood pressure, controlling diabetes, and helping with weight management.[05]
You may like the taste of natural sweeteners better than that of table sugar. Maple syrup, date paste, honey, coconut sugar, and agave nectar are all healthy sugar alternatives that are readily available. However, it’s important to know that even natural sweeteners may undergo processing and refining, so reach for unrefined when available. They also tend to be high in calories. As with table sugar, natural sweeteners can cause health problems — such as increased risk of fatty liver disease, weight gain, high cholesterol, and insulin resistance — when consumed excessively.[06] Moderation is key.
Follow these steps to help reduce sugar in your daily diet:
The least harmful artificial sweetener depends largely on your body composition and current medical condition, but the FDA does approve Splenda, Sweet One, and Sunett, to name a few. Additionally, the amount you consume contributes to whether one artificial sweetener is worse for you than another.
Purified stevia appears to have fewer adverse health effects compared to Splenda, though both are considered safe for general usage. Notably, research on their long-term effects is ongoing, so consensus on what is healthier may change in the future.
No, findings by the World Health Organization suggest sugar substitutes don’t offer any long-term benefits in reducing body fat or weight loss. Their guidelines propose regular exercise and reducing sugar intake by consuming fruit, as well as unsweetened food and drinks for weight loss.
Yes, long-term research suggests using artificial sweeteners on a daily basis can lead to higher risk of stroke, gastrointestinal problems, heart disease, and death. However, related lifestyle factors, such as being sedentary and an unhealthy diet, may skew current findings.
Yes, natural sweeteners like monk fruit and stevia typically have fewer calories than sugar as they’re usually less processed. Conversely, when a sweetener such as agave is heavily processed into something like agave syrup, it has more calories and less nutritional value overall.
People with diabetes can use most sugar substitutes safely, but they’ll still want to monitor their intake for glucose management. The safest overall option is a natural sweetener like pure stevia extract without fillers or additives, though consulting a doctor or dietician first is always advised.
Food Insight. (2021, October 27). Everything You Need To Know About Monk Fruit Sweeteners.
Mayo Clinic. (2023, January 10). Artificial sweeteners and other sugar substitutes.
World Health Organization. (2023, May 15). WHO advises not to use non-sugar sweeteners for weight control in newly released guideline.
Cleveland Clinic. (2024, June 17). What You Should Know About Sugar Alcohols.
Biotechnology and Biological Transformations. (2022, July 13). Prebiotic Potential of a New Sweetener Based on Galactooligosacchardies and Modified Mogrosides. Journal of Agricultural and Food Chemistry, Vol 70 (Issue 29).
Healthline. (2023, July 10). 8 ‘Healthy’ Sugars and Sweeteners That May Be Harmful.
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