Looking to cut back on sugar? You’re not alone. More and more people are turning to sugar substitutes to help manage their health, diet, or lifestyle. These alternatives offer sweetness without the same impact on your blood sugar – or your waistline.
Sugar substitutes are ingredients that replace regular table sugar in foods and drinks. They’re often found in products labeled “sugar-free” or “no added sugar.” You’ll see them in everything from diet sodas to protein bars and even toothpaste.
For people with diabetes, sugar substitutes can be especially important. They help satisfy a sweet tooth without causing spikes in blood sugar levels. In fact, many people are looking for safer, low-calorie ways to enjoy sweet foods. With this growing demand, there are now more natural and artificial options than ever before.
In this guide, you’ll discover the best sugar substitutes out there. Whether you’re baking, cooking, or just adding a bit of sweetness to your coffee, there’s something here for you. Let’s dive in and find the right one to suit your needs.
There are plenty of good reasons to swap out sugar. One of the biggest is managing blood sugar levels. Especially if you’re living with diabetes. Sugar substitutes don’t cause the same spikes in blood glucose, making them a safer option for many.
Here are some common reasons people choose sugar alternatives:
Manage blood sugar levels: especially important for people with diabetes.
Support weight management: by lowering your overall calorie intake.
Prevent tooth decay: some substitutes don’t feed the bacteria that cause cavities.
Follow dietary restrictions: like low-carb, keto, or paleo diets.
Enhance food products: by keeping sweetness while reducing sugar and calories.
Sugar substitutes are ingredients (either chemical or plant-based) that are used to sweeten food and drinks. You’ll often hear them called artificial sweeteners or non-caloric sweeteners. Most are many times sweeter than regular sugar, so you only need a tiny amount.
In the US, these sweeteners are carefully reviewed and regulated by the FDA to ensure they’re safe for use. To date, the FDA has approved 6 sugar substitutes for general use in food and beverages. These are found in a wide range of “sugar-free” or “low-calorie” products on store shelves1.
Here's a quick overview of each one:
Sweetener 🍬 | Brand Names 🏷️ | Common Uses 🍽️ | Things to Know 💡 |
Aspartame | Equal, Nutrasweet, Sugar Twin | Diet sodas, yogurt, gum, desserts | Not heat-stable; not suitable for people with PKU |
Saccharin | Sweet’N Low, Sweet Twin, Necta Sweet | Tabletop sweeteners, canned fruit | Discovered in 1879; has a slightly bitter aftertaste |
Sucralose | Splenda | Baking, beverages, processed foods | Heat-stable; may affect gut microbiome in large amounts |
Acesulfame K | Sweet One, Sunett | Baked goods, soft drinks, dairy items | Often blended with other sweeteners to improve flavor |
Neotame | Newtame | Baked goods, beverages, chewing gum | Extremely sweet—used in very small amounts |
Advantame | Advantame | Frozen desserts, soft drinks | Newest approved; heat-stable and very high sweetness intensity |
Natural sweeteners are plant-based options. They provide sweetness with fewer calories and less impact on blood sugar. Some are even calorie-free. Popular choices include stevia, monk fruit, erythritol, and allulose.
These are often used in “natural” or “clean label” products and are great for people looking to avoid artificial additives. They can be a good choice if you're watching your sugar intake but still want something that tastes close to the real thing.
Pros ✅
Low or no calories
Minimal impact on blood sugar
Often plant-derived
Cons ❌
Taste can vary (some leave a cooling or bitter aftertaste)
Can be expensive or harder to find
May be linked to cardiovascular issues in larger amounts (like erythritol)2
Artificial sweeteners are chemically-created sugar alternatives. They're calorie-free, incredibly sweet, and used in many diet or “sugar-free” products like sodas, yogurt, and gum. Common examples include aspartame, sucralose, and saccharin3,4.
These are some of the most studied additives in the food world. While approved for use by health authorities like the FDA, some concerns have been raised about long-term health impacts. Especially when consumed in large amounts over time5.
Pros ✅
Zero calories
Very sweet – only a small amount needed
Widely available in foods and drinks
Cons ❌
Some may cause bloating or digestive issues
Ongoing debate about long-term safety6
Often used in ultra-processed foods
👉 A few things to keep in mind: Many studies on artificial sweeteners are based on high doses given to animals, not humans. These large amounts are unlikely to reflect what people consume in a balanced diet.
Plus, the health impact of sweeteners often depends on what they’re replacing – usually sugar-laden, low-nutrient foods. So while it’s important to stay informed, it’s also essential to remember that nutrition research is complex, and context really does matter7.
Sugar alcohols are found naturally in some fruits and veggies. However, they’re often made in labs for use in sugar-free products. You’ll spot names like xylitol, sorbitol, and maltitol on labels.
They taste sweet but are lower in calories than sugar. They're also tooth-friendly and don’t spike blood sugar as much, which makes them common in gums, mints, and diabetic-friendly foods.
Pros ✅
Fewer calories than sugar
Lower impact on blood sugar
Help protect teeth
Cons ❌
Can cause gas or bloating
May cause laxative effects if eaten in large amounts
These are not technically “sugar substitutes.” However, fruit-based sweeteners are still used to replace refined sugar in recipes. These include dates, applesauce, coconut sugar, maple syrup, and molasses.
They add flavor and nutrients but still contain calories and natural sugars. Your body treats most of these like regular sugar, so they’re best enjoyed in moderation.
Often used in:
Energy bars
Smoothies
Baked goods
Sauces
It’s important to remember that these options are not calorie-free and do raise blood sugar, but can still be part of a healthier diet when used wisely. For example, when replacing white sugar in homemade recipes.
A big reason people choose sugar substitutes is to avoid spikes in blood sugar. This is especially important if you have diabetes or insulin resistance.