How to Choose Healthy Sugar Substitutes

Do you crave sugar? Some researches consider sugar to be addictive because of the way it affects the brain. If you're trying to lose weight that you've put on because of a sugar habit, they actually recommend addiction therapy instead of weight loss therapy.^{[1]XResearch sourceAhmed, SH, Guillem, K., Vandaele. Y., Sugar addiction: pushing the drug-sugar analogy to the limit. Curr Opin Clin Nutr Metab Care. 2013 Jul;16(4):434-9.} Sugar contributes to tooth decay, obesity, diabetes, metabolic syndrome, heart disease and inflammation.^{[2]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source} While 1 gram table sugar (sucrose) contains 4 calories that provide energy, it has no other nutrients. Because of this, the American Heart Association recommends that women consume less than 6 teaspoons (25 g) a day and that men consume less than 9 teaspoons (37.5 g) of sugar a day.^{[3]XTrustworthy SourceAmerican Heart AssociationLeading nonprofit that funds medical research and public educationGo to source} To cut down on your sugar use, try choosing a natural sugar substitute or sweetener that contains nutrients.

Part 1

Part 1 of 2:

Choosing Natural Substitutes and Sweeteners

1
Talk with your doctor. Ask your doctor to recommend a sweetener based on your particular health condition. In general, natural sweeteners are safer and offer more nutrients than artificial sweeteners.^{[4]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- You'll still need to limit your sugar and sweetener intake, regardless of the substitute you choose.^{[5]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source} Remember there really is no "healthy" sugar.
- Your doctor may recommend that you eat naturally sweet foods instead of adding artificial sweeteners to food. For example, you might pick dark chocolate or fresh fruits instead of a beverage sweetened with aspartame.
2
Use honey. Honey is a natural sweetener that has 21 calories per teaspoon (or 3 calories per gram). It can be used in baking and cooking. If you're looking for a safe sweetener, honey has no known safety concerns, although you shouldn't give it to children under the age of 1 due to the of the risk of infant botulism.^{[6]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Honey is frequently used in medicine to treat many conditions, heal wounds, and for its antibacterial properties.^{[7]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
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3
Sweeten with stevia. Stevia is an herb that comes from the plant Stevia rebaudiana. It's approximately 60 times sweeter than table sugar. Stevia has no calories and no nutrients. Because of this, it's often used to help lose weight although studies are needed to support this.^{[8]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- There are no proven side effects associated with stevia. The Food and Drug Administration (FDA) and the Center for Science in the Public Interest (CSPI) both consider stevia to be safe.^{[9]XResearch source}
- If you notice an aftertaste, stevia can be combined with sugar to hide its bitter aftertaste.^{[10]XResearch source}
4
Consider using sugar alcohols. Sugar alcohols (sorbitol, xylitol and mannitol) are naturally found in foods. They contain 10 calories per teaspoon, but are also only half as sweet as table sugar. Because they aren't linked to tooth disease or obesity, dentists often recommend sugar alcohols. Since they are a sweetener, you should still try to cut back on them.^{[11]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Sugar alcohols are not as easily broken down by the body as table sugar. They can cause gas, bloating, and diarrhea.
- Xylitol is extremely toxic to dogs and cats.^{[12]XTrustworthy SourceUS Food and Drug AdministrationU.S. government agency responsible for promoting public healthGo to source} Make sure your pets do not ingest xylitol or anything containing the sweetener. If you suspect they have ingested it, immediately call the ASPCA Animal Poison Control Center (APCC) at (888) 426-4435.
5
Look for agave nectar. This comes from the agave plant, a type of cactus. It's similar in taste, texture, and appearance to honey and has 20 calories per teaspoon. Agave nectar is sweeter than table sugar and contains fructose, which is usually found in fruit.^{[13]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Be aware that agave nectar is associated with health problems. It may increase blood lipid levels, reduce insulin sensitivity, and increase the risk of diabetes when eaten in large amounts.^{[14]XResearch source Figlewicz DP, Ioannou G, Bennett Jay J, Kittleson S, Savard C, Roth CL.Effect of moderate intake of sweeteners on metabolic health in the rat. Physiol Behav. 2009 Dec 7;98(5):618-24.}
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Part 2

Part 2 of 2:

Considering Artificial and Processed Sweeteners

1
Pay attention to artificial sweetener labels. Most artificial sweeteners have not been tested thoroughly and products often contain several types of sweetener. This can make it hard to figure out how much sweetener you're actually eating. Read the nutrition information and ingredients list to make an informed decision. Learn about a variety of sweeteners so that you can recognize them in everyday products.^{[15]XResearch source}
- Ignore advertising that calls a sweetener "natural." Since artificial sweeteners often come from a natural source (like herbs or sugar), they might be labeled "natural" even though they're very processed.
- Studies show that some artificial sweeteners are safe in limited quantities, even for pregnant people.^{[16]XResearch source}
2
Watch for high-fructose corn syrup (HFCS). HFCS is cornstarch that has been turned into fructose. While it only contains 17 calories per teaspoon, it has been associated with obesity, heart disease and prediabetes, in several well-controlled studies.^{[17]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source} Read labels for HFCS. Since it is an inexpensive sweetener, it is used in many products, so be in the habit of reading labels.
- The Center for Science in the Public Interest (CSPI) recommends cutting back on HFCS.^{[18]XResearch source} The American Heart Association recommends that most women get no more than 100 calories (about 6 teaspoons or 25 g) of added sugar daily and men get no more than 150 calories (9 teaspoons or 37.5 g).^{[19]XTrustworthy SourceAmerican Heart AssociationLeading nonprofit that funds medical research and public educationGo to source}
3
Use neotame. Neotame is a new sweetener that has zero calories and zero nutrients. It's 7,000 to 10,000 times sweeter than table sugar and has not been linked to any health problems. It is one of the only artificial sweeteners listed by The Center for Science in the Public Interest as safe.^{[20]XResearch source}
- Neotame is not used in many products, possibly because it is more expensive than other artificial sweeteners.
4
Pay attention to advantame. Advantame is a new sweetener that is similar to aspartame and vanillin (an artificial flavoring). It is 100 times sweeter than aspartame. The FDA and European Food Safety Authority have approved advantame to be used in a variety of products.^{[21]XResearch source}
- Because studies are ongoing, pay attention to any health reports about advantame that are released.^{[22]XResearch source}
5
Watch for aspartame. Aspartame is a popular sweetener with zero calories and zero nutrients that's frequently found in diet foods and sodas. While there has been some speculation that aspartame might be a carcinogen, the FDA has found that this is not true and it is safe to consume.^{[23]XTrustworthy SourceUS Department of Health and Human ServicesFederal department responsible for improving the health and well-being of AmericansGo to source}
- Do not consume aspartame if you have phenylketonuria, which is a genetic disorder.^{[24]XTrustworthy SourceAmerican Cancer SocietyNonprofit devoted to promoting cancer research, education, and supportGo to source}
6
Look for sucralose. Sucralose (brand name Splenda®) is a chemical sweetener. It's frequently used in foods because it has no calories and is resistant to heat. It has studied extensively and more than 110 safety studies were reviewed by FDA before it was approved as safe.^{[25]XTrustworthy SourceUS Food and Drug AdministrationU.S. government agency responsible for promoting public healthGo to source}
- Since sucralose is found in many foods (ice cream, breads, baked goods, soft drinks), it's easy to eat large amounts. Limit the amount of sucralose you give to small children, since they can easily get more sucralose than the FDA recommends.^{[26]XResearch source}
7
Watch for saccharin. This sweetener (Sweet and Low®, Sweet Twin®, Sweet'N Low®, and Necta Sweet®) with zero calories and zero nutrients is not as widely used as in the past because it's largely been replaced by aspartame and better tasting artificial sweeteners. Saccharin was once believed to be a carcinogen, but further research and human trials have proven it to be safe for human consumption.^{[27]XTrustworthy SourceUS Food and Drug AdministrationU.S. government agency responsible for promoting public healthGo to source}
- The Center for Science in the Public Interest (CSPI) still recommends avoiding saccharin.
8
Consider acesulfame potassium. This sweetener (Sunett® and Sweet One®) has no calories and no nutrients. It's 200 times sweeter than sugar. It is heat-stable so may be found in baked goods and many other products. It is not approved to use with poultry or meat.^{[28]XTrustworthy SourceUS Food and Drug AdministrationU.S. government agency responsible for promoting public healthGo to source}
- While acesulfame potassium has no calories, research doesn't show that it helps with blood sugar or weight management.^{[29]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
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Sugar can “light up” the areas of the brain related to addiction even more than drugs like cocaine.^{[30]XResearch sourceLenoir, M, Serre, F, Cantin, L, Ahmed, SH. Intense sweetness surpasses cocaine reward.PLoS One. 2007 Aug 1;2(8):e698.}^{[31]XResearch sourceMadsen, HB, Ahmed SH. Drug versus sweet reward: greater attraction to and preference for sweet versus drug cues.Addict Biol. 2015 May;20(3):433-44. doi: 10.1111/adb.12134. Epub 2014 Mar 7.}
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Artificial sweeteners work by tricking your tongue and brain into recognizing a sweet sensation.
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