The reputation of artificial sweeteners has been tarnished, with certain recommendations against their use by the World Health Organization. However, nutrition is not one-size-fits-all. Unique nutrition needs exist, and there are valid reasons for incorporating artificial sweeteners into a balanced diet. For instance, those with prediabetes or diabetes might use them to manage blood sugar, while others use them for dental health or weight loss. However, not all artificial sweeteners are equal. Here’s a ranking of the best and worst, helping you make informed choices to satisfy your sweet tooth.
Stevia
Stevia, in the form of stevioside, is an FDA-approved plant-based nonnutritive sweetener. Recent studies dispel gut health concerns and suggest potential benefits for your microbiome. Derived from the Stevia rebaudiana plant, stevia is about 250 times sweeter than sugar, yet it contains no calories and minimal carbs, making it unlikely to contribute to weight gain or blood sugar spikes. You can use stevia in various ways, such as sprinkling it on cereal or adding it to drinks and recipes, but note that it differs chemically from sugar, so some experimentation may be needed for desired textures.
Nutrition facts per teaspoon:
Calories: 0
Fat: 0g
Protein: 0g
Carbohydrates: 1g
Sugar: 0g
Sucralose
Sucralose, branded as Splenda, is around 600 times sweeter than sugar. It received approval for general use as a sweetener in 1999 and is popular for sugar reduction. Sucralose appears in various foods, including baked goods, gum, dairy desserts, and drinks. Unlike many artificial sweeteners, sucralose isn’t heat-sensitive, making it suitable for baking and calorie reduction in diabetes management or weight loss. Some recent studies raise concerns about long-term health effects related to DNA expression, but the FDA has reviewed over 110 studies to assess safety and potential toxicity.
Nutrition facts per one-packet serving:
Calories: 3.4
Fat: 0g
Protein: 0g
Carbohydrates: 0.9g
Sugar: 0.8g
Sorbitol
Sorbitol, a sugar alcohol, is found naturally in some fruits and vegetables or can be produced from glucose or corn syrup. It’s lower in calories and about 60% as sweet as table sugar. Sorbitol is safe, per the FDA, and widely used in the U.S., but overconsumption can lead to digestive discomfort, such as gas, bloating, and diarrhea, with a warning label required. One study suggests malabsorption issues at an intake of 10 grams.
Nutrition facts per one-teaspoon serving:
Calories: 15
Fat: 0g
Protein: 0g
Carbohydrates: 4g
Sugar: 4g
Xylitol
Xylitol is a natural sugar alcohol found in various fruits and veggies and is commonly used as a sugar substitute. It’s sweet but doesn’t cause tooth decay; instead, it may reduce harmful bacteria in saliva, often found in gum and mints. Xylitol lacks vitamins and minerals, with minimal carbs that won’t significantly affect blood sugar.
Nutrition facts per one-teaspoon serving:
Calories: 0
Fat: 0g
Protein: 0g
Carbohydrates: 4g
Sugar: 0g
Erythritol
Erythritol, a newer sugar alcohol, occurs naturally in some foods and can be created during fermentation. It’s a zero-calorie sugar alternative, containing 4g of sugar alcohol-based carbs per teaspoon, which is not absorbed like typical carbs. You can use it like sugar, but in moderation, as it may cause bloating and gastrointestinal issues. Concerns exist regarding its potential impact on cardiovascular health.
Nutrition facts per one-teaspoon serving:
Calories: 0
Fat: 0g
Protein: 0g
Carbohydrates: 4g
