Published on January 02, 2024

Which is Better: Sugar or a Sugar Substitute?

Sugar on spoon

Wondering about ways to reduce added sugar in your diet? You’re not alone. Manufacturers add sweeteners such as cane sugar, corn syrup, honey and others to many processed foods including some you may not suspect such as barbeque sauce, salad dressing and pasta sauce.

Negative Health Impacts of Sugar

Too much added sugar in the diet can have negative health outcomes, including increasing the risk for:

  • Cancer
  • Diabetes
  • Heart attack
  • High blood pressure
  • Obesity
  • Stroke

Types of Sugar Substitutes

In order to reduce their sugar intake, many people turn to sugar substitutes because they have little to no calories and often do not raise blood sugar levels in the same way as standard sweeteners.

You probably know most of these sugar substitutes already, such as:

  • Equal (also called Aspartame)
  • Splenda (Sucralose)
  • Stevia
  • Sweet ‘N Low (Saccharin)
  • Truvia

And you’ve probably heard conflicting information about whether or not these sugar substitutes really are better for you than regular sugar.

New Guidelines Against Sugar Substitutes

In May 2023, The World Health Organization (WHO) released a new guideline recommending against using sugar substitutes because, according to their research, they do not provide any long-term benefit in reducing body fat or assisting in weight control. Some people see short-term weight loss results when using sugar substitutes, but these results are not apparent over time.

Research for Sugar Substitutes

Other expert organizations, such as The Academy of Nutrition and Dietetics, the American Heart Association, and the American Diabetes Association support the use of sugar substitutes as part of a healthy diet, as they reduce excess calories. According to some research, sugar substitutes generally do not have negative effects on appetite or blood sugar control and can aid in diabetes management through weight loss and a reduction in blood sugar spikes.

Use Sugar and Sugar Substitutes Sparingly

There is little evidence to suggest that there are negative health outcomes for the public when using regular sugar and/or sugar substitutes sparingly. Because sugar substitutes are generally much sweeter than table sugar (anywhere from 200 to 20,000 times as sweet), smaller amounts can be used.

It takes many packets of Splenda to exceed the FDA’s recommendation for the Acceptable Daily Intake (ADI). Splenda is 600 times sweeter than table sugar, and the ADI is 23 packets consumed per day – something most people probably are not putting in their morning coffee.

How to Blend Sugar & Sugar Substitutes into Your Diet

Look at sugar substitutes the same way as regular sugar - it can be part of a healthy diet. Keep both types of sweeteners to a minimum within your diet. There are other ways to add more flavor to food, besides just adding sweeteners. Add citrus such as lemon, herbs such as basil, and spices such as cinnamon or turmeric, to foods and beverages to add additional flavor - without adding extra calories or spiking blood sugar levels.

Overall, sugar substitutes can be a tool for someone who is trying to reduce their calorie intake. Current research does not suggest any negative health outcomes for the general public when they are used in moderation.