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You probably know that too much sugar isn’t good for you. If you’re trying to cut back, sugar substitutes seem like a great option.

Many foods and beverages contain various types of sugar substitutes. But how do they compare, and are they safe?

Here’s what to know about sugar substitutes, whether they’re healthier than sugar, and how to satisfy your sweet tooth.

Why Does Sugar Consumption Matter?

Sugar isn’t bad in small amounts. It’s a basic carbohydrate that provides glucose for quick energy. Many nutritious foods, like fruits and vegetables, contain natural sugar.

However, table sugar is a source of calories that doesn’t provide vitamins, minerals, or other nutrients. Most people eat too much sugar (or more than they think they do). Many different foods contain sugar besides desserts and sweet treats.

Sugar enhances the taste of many foods, so manufacturers often add it to a surprising number of products, including:

• Bread
• Cereals
• Crackers
• Ketchup
• Meat marinades
• Pasta sauce
• Salad dressing
• Soft drinks
• Yogurt

Even small amounts of sugar add up during the day and week. Foods with added sugar can contribute significant calories. They also cause your insulin to work overtime to clear sugar (glucose) from your bloodstream.

Health experts recommend limiting added sugar to less than 10% of your daily calories. So, if you eat 2,000 calories a day, that means less than 50 grams of sugar or about 12 teaspoons. That may seem like a lot, but just one 20-ounce sugar-sweetened soft drink has about 65 grams of added sugar.

Over time, eating or drinking too much sugar increases your risk of chronic diseases like:

• Cancer.
• Heart disease.
• Insulin resistance and diabetes.
• Metabolic syndrome.
• Nonalcoholic fatty liver disease.
• Obesity, or being overweight.

Reading the Nutrition Facts labels at the grocery store and comparing the grams of added sugar are essential. Choose lower- or no-added-sugar foods as often as possible to stay within your daily added-sugar goal.

What Are the Types of Sugar Substitutes?

Sugar substitutes offer a way to satisfy your sweet tooth without making a dent in your daily sugar goal. There are three main categories of sugar substitutes:

Artificial sweeteners

These include acesulfame potassium (Sweet One and Sunett), aspartame (NutraSweet and Equal), saccharin (Sweet’N Low), and sucralose (Splenda). Scientists make artificial sweeteners from chemicals in a lab. They’re much sweeter than sugar, so manufacturers use tiny amounts to sweeten foods and beverages.

Naturally derived sweeteners

These include stevia, monk fruit, and allulose. Scientists use natural ingredients like leaves from the stevia plant or monk fruit melons to make these sweeteners, but they’re still processed. They’re also sweeter than sugar, so you can use less.

Sugar alcohols

Common sugar alcohols include xylitol, sorbitol, and erythritol. Despite their name, they contain no alcohol; they come from fermenting glucose in fruits and vegetables. Sugar alcohols are less sweet than table sugar.

What Are the Pros and Cons of Sugar Substitutes?

All of the sugar substitutes on the market have undergone extensive safety testing. The U.S. Food and Drug Administration (FDA) says they’re “generally regarded as safe” to use as sweeteners in foods and beverages.

Sugar substitutes can help cut excess calories without giving up sweetness. One teaspoon of sugar has 16 calories. If you add sugar to coffee, tea, or cereal, or use it when baking, the calorie savings from sugar substitutes add up.

And if you choose a zero-calorie version, you’ll save more than 200 calories per 20-ounce serving if you drink bottled soft drinks.

Sugar substitutes are also carbohydrate-free, so they shouldn’t raise blood sugar. That’s helpful if you have prediabetes or diabetes and still want to enjoy a sweet treat or beverage.

They also have benefits for your oral health. Sugar alcohols, like xylitol and sorbitol, can reduce bacteria in your mouth that cause dental plaque and cavities. Just don’t go overboard on sugar alcohols because they may cause gas, bloating, or diarrhea in excess.

Despite their benefits, some experts have concerns about sugar substitutes, especially if you consume them often and in large amounts. After looking at long-term research, the World Health Organization (WHO) says sugar substitutes do not help you control your weight. They also say long-term use of these sweeteners may increase the risk of diabetes and heart disease in adults.

A few studies suggest that artificial sweeteners like sucralose might stimulate your appetite, which can lead to weight gain. And in large amounts, sugar alcohols like erythritol and xylitol may increase your risk of blood clots, heart attack, or stroke.

Still, it’s important to note that many other studies haven’t shown adverse effects from sugar substitutes. Other things besides sweeteners might cause them. Researchers agree they need to study these sweeteners more carefully.

How Can I Use Sugar Substitutes Safely?

Sugar substitutes are safe for most adults to use in small amounts, like in your coffee or an occasional diet soft drink. It’s probably best, though, to avoid consuming large quantities of these sweeteners, just as it is to limit sugar. And you should avoid them if you experience headaches or other sensitivities.

Doctors recommend that pregnant women and those who are breastfeeding avoid saccharin. But most say it’s OK to use other sugar substitutes in moderation — one or two servings daily.

Young children should not use sugar substitutes or large amounts of foods with regular sugar. You should also keep an eye on how much sugar substitute your teen consumes. Many “low sugar” beverages marketed to children and teens contain sugar substitutes instead.

How Can I Reduce My Sweetener Use?

Eating fewer sweet foods is wise. Doing so helps retrain your taste buds to prefer less sweet flavors. This makes cutting back on all types of sweeteners easier.

These tips can help:

• Buy plain, unsweetened yogurt or cereals and add a drizzle of honey or maple syrup. These natural sweeteners are still forms of sugar but also provide minerals and antioxidants.
• Choose fresh or dried fruit for dessert.
• Don’t skip meals. Many people crave sweetened foods and beverages when they’re hungry.
• Gradually reduce the amount of sweetener you add to foods and beverages to help you adapt to a lower-sugar diet.
• Instead of soft drinks, add a squeeze of fresh orange juice to add a touch of sweetness to water, seltzer, or tea.

The saying “everything in moderation” applies to sugar substitutes as well as sugar. As tasty as they are, all sweeteners have a downside, so always use sugar or sugar substitutes in moderation and mindfully.

Editor's Note: This article was originally published on August 13, 2025, and was last reviewed on September 3, 2025.