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Sugar Substitutes

By Mayo Clinic Staff

If you're trying to reduce the sugar and calories in your diet, you may be turning to artificial sweeteners or other sugar substitutes. You aren't alone.

Understanding artificial sweeteners and other sugar substitutes

Sugar substitutes are sweeteners that you use instead of regular table sugar (sucrose). Artificial sweeteners are just one type of sugar substitute.

The topic of sugar substitutes can be confusing. One problem is that the terminology is often open to interpretation.

Some manufacturers call their sweeteners "natural" even though they're processed or refined. Stevia preparations are one example. And some artificial sweeteners are derived from naturally occurring substances — sucralose comes from sugar.
Uses for artificial sweeteners

Artificial sweeteners are widely used in processed foods, including:

· Soft drinks, powdered drink mixes and other beverages

· Baked goods

· Candy

· Puddings

· Canned foods

· Jams and jellies

· Dairy products


Artificial sweeteners are also popular for home use. Some can even be used in baking or cooking.

Certain recipes may need modification because unlike sugar, artificial sweeteners provide no bulk or volume. Check the labels on artificial sweeteners for appropriate home use.
Possible health benefits of artificial sweeteners

Artificial sweeteners don't contribute to tooth decay and cavities. 

Artificial sweeteners may also help with:

· Weight control. Artificial sweeteners have virtually no calories. In contrast, a teaspoon of sugar has about 16 calories — so a can of sweetened cola with 10 teaspoons of added sugar has about 160 calories. If you're trying to lose weight or prevent weight gain, products sweetened with artificial sweeteners may be an attractive option, although their effectiveness for long-term weight loss isn't clear.

· Diabetes. Artificial sweeteners aren't carbohydrates. So unlike sugar, artificial sweeteners generally don't raise blood sugar levels. Ask your doctor or dietitian before using any sugar substitutes if you have diabetes.

Sugar alcohols 

Sugar alcohols (polyols) are carbohydrates that occur naturally in certain fruits and vegetables — although they can also be manufactured. Despite their name, sugar alcohols aren't alcoholic because they don't contain ethanol, which is found in alcoholic beverages.

Sugar alcohols aren't considered intense sweeteners because they aren't sweeter than sugar. In fact, some are less sweet than sugar. As with artificial sweeteners, the FDA regulates the use of sugar alcohols.

Sugar alcohols contain calories. But they're lower in calories than sugar, making them an attractive alternative.
Possible health benefits of sugar alcohols

Like artificial sweeteners, sugar alcohols don't contribute to tooth decay and cavities, and may also help with:

· Weight control. Sugar alcohols contribute calories to your diet — but fewer calories than regular sugar. Sugar alcohols may help weight-control efforts.

· Diabetes. Unlike artificial sweeteners, sugar alcohols are carbohydrates and can raise blood sugar levels. But your body doesn't completely absorb sugar alcohols, so their effect on blood sugar is smaller than that of other sugars. Talk to your doctor or dietitian for guidance because sugar alcohols vary in their effects on blood sugar.


Natural sweeteners

Natural sweeteners are sugar substitutes that are often promoted as healthier options than sugar or other sugar substitutes. But even these "natural sweeteners" often undergo processing and refining.

Natural sweeteners that the FDA recognizes as generally safe include:

· Fruit juices and nectars

· Honey

· Molasses

· Maple syrup

Possible health benefits of natural sweeteners

Natural sugar substitutes may seem healthier than sugar. But their vitamin and mineral content isn't significantly different. For example, honey and sugar are nutritionally similar, and your body processes both into glucose and fructose.

It's OK to choose a natural sweetener based on how it tastes rather than on its health claims. Just try to use any added sweetener sparingly.

Natural sweeteners are generally safe. But there's no health advantage to consuming any particular type of added sugar.

Moderation is key

When choosing sugar substitutes, it pays to be a savvy consumer. Artificial sweeteners and sugar substitutes can help with weight management. But they aren't a magic bullet and should be used only in moderation.

Food marketed as sugar-free isn't calorie-free, so it can still cause weight gain. Keep in mind that processed foods, which often contain sugar substitutes, generally don't offer the same health benefits as whole foods, such as fruits and vegetables.