It contains a small amount of minerals, including calcium, potassium, iron, zinc, and manganese. Despite having some beneficial nutrients and antioxidants , maple syrup is still very high in sugar. It has a slightly lower GI than regular sugar, but — like any sweetener — should be used in moderation.

Molasses is a sweet, brown liquid with a thick, syrup-like consistency. It contains a handful of vitamins and minerals, as well as several antioxidants. You can use dates, fruit purées, yacon syrup, honey, and maple syrup as alternatives to sugar.

Although these sweeteners may offer limited health benefits compared with refined sweeteners, any sweetener should be used sparingly. For example, diets high in sugar are associated with an increased risk of heart disease, diabetes, obesity, and fatty liver 1 , 2 , 3 , 4 , 5 , 6 , 7 , 8 , 9.

A sugary diet may also damage your oral health by feeding the harmful bacteria in your mouth, increasing your risk of cavities and gum disease 44 , Instead, make an effort to follow a healthier diet, only eating foods high in added sugar sparingly.

A balanced diet that consists mostly of whole, nutrient-dense foods — especially vegetables and fruits — provides the nutrients that your body needs for optimal health. Thus, replacing refined sugar with some of the sweeteners on this list may help you cut back your intake.

Still, instead of focusing on one ingredient like sugar, you should pay more attention to your diet as a whole. Try this today: Instead of trying to cut out added sugar cold turkey, try to reduce your intake over time.

This may help you make long-lasting changes to your diet. Start with your largest source of added sugar. Read this article in Spanish.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Diets high in added sugars have been linked to weight gain and chronic health conditions. Here are 6 reasons why added sugar is fattening.

Did you know artificial sweeteners may actually increase the risk of diabetes or worsen your condition? Find out here what makes good sugar…. Eating lots of sugar is a surefire way to raise your risk of many different diseases.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Alternatives to Refined Sugar. Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Jillian Kubala, MS, RD — Updated on April 19, Why you should lower your added sugar intake.

The bottom line. Just one thing Try this today: Instead of trying to cut out added sugar cold turkey, try to reduce your intake over time. Was this helpful? How we reviewed this article: History.

Apr 19, Written By Jillian Kubala MS, RD. Oct 21, Medically Reviewed By Kimberley Rose-Francis RDN, CDCES, CNSC, LD. Share this article. Read this next. By Jillian Kubala, MS, RD. The Best Sugar Substitutes for People with Diabetes. Medically reviewed by Natalie Olsen, R.

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By Gavin Van De Walle, MS, RD. However, powdered erythritol available for purchase is most likely made via an industrial process. Keep in mind that erythritol is much less likely to cause digestive issues than other sugar alcohols such as xylitol 8.

Additionally, one study including young adults showed that higher blood levels of erythritol were associated with increased belly fat, which may be due to a genetic predisposition to convert sugar into erythritol 9. Erythritol has come under fire recently because of a new small study linking it to adverse cardiac events and thrombosis.

The increased erythritol blood levels of the participants lingered for days after ingestion. This study did not necessarily prove erythritol causes heart disease and stroke, only that there is an association between the two.

Many aspects of this study were done in vitro and in vivo lab studies, which do not necessarily translate into the same results in humans More research is needed to confirm these potential side effects of erythritol are a valid concern. Erythritol is a very sweet and low calorie sugar alcohol.

Xylitol is a sugar alcohol with a sweetness similar to that of sugar. Xylitol appears to have some benefits for dental health, including reducing the risk of cavities and dental decay According to some animal studies, it may also improve bone density, helping prevent osteoporosis Furthermore, research shows that xylitol can increase levels of several compounds in the digestive tract to help support your gut microbiome However, like other sugar alcohols, it can cause digestive side effects, including abdominal gas and diarrhea, at high doses Finally, if you have a dog at home, keep xylitol out of its reach, as xylitol is highly toxic to dogs Xylitol is a very popular sweetener.

Research in rats suggests it may improve bone density and lower the risk of osteoporosis. Yacon syrup is another unique sweetener.

Yacon syrup may prevent constipation and has various benefits due to its high amount of soluble fiber 1 7, Yacon syrup is very high in fructooligosaccharides, which feed the good bacteria in your intestines. It may help prevent constipation and promote weight loss.

Monk fruit is a type of fruit native to Southeast Asia. Monk fruit also contains antioxidant compounds known as mogrosides, which studies have shown may reduce markers of inflammation 20 , Monk fruit is free of carbs and calories and may help support better blood sugar management.

It also contains compounds with anti-inflammatory properties. There are several popular sugary sweeteners that health-conscious people often eat instead of sugar, including coconut sugar , molasses, honey , and maple syrup.

Furthermore, while these natural sugar substitutes may be a better alternative to regular sugar if used in moderation, they should not be considered a quick fix for your health concerns. In fact, consuming high amounts of natural sugars or sugar substitutes over the long term could increase cravings for sweets and may contribute to issues like weight gain and type 2 diabetes 23 , 24 , The harmful effects of sugar depend completely on the context.

Most of the related studies were conducted in people who were already eating a diet high in carbs and processed foods. For these people, especially those with overweight or insulin resistance, large amounts of sugar can be especially harmful Healthy people can eat sugar in small amounts without any harm.

While sugar still provides calories without much nutritional value and may cause cavities, small amounts of these natural sugars can be included in a well-rounded diet. Consuming high amounts of natural sugars or sugar substitutes long term can harm your health.

Choosing nutritious, naturally sweet options like fruit and nut butter is a good choice when craving something sweet. Yet, fearing or avoiding foods that are high in sugar may cause you to fixate on that one food, increasing cravings and desire.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Artificial sweeteners like aspartame have received a lot of negative publicity. This article examines the facts to determine whether they are good or….

Artificial sweeteners may provide sugar and calorie-free sweetness, but their health effects are controversial. This article explores if artificial…. Many people believe that artificial sweeteners can drive weight gain, despite being low in calories. This article takes a look at the evidence.

Sugar cravings are one of the main reasons people have a hard time losing weight and eating healthy. Here is a simple 3-step plan to stop these…. People disagree on how much sugar is safe to eat each day. Some say you can eat sugar in moderation, while others recommend avoiding it completely.

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Show references Know your limit for added sugars. Centers for Disease Control and Prevention. Accessed Nov.

Artificial sweeteners and cancer. National Cancer Institute. Nutrition for life: Sugar substitutes. American Diabetes Association. Additional information about high-intensity sweeteners permitted for use in food in the United States.

Food and Drug Administration. How sweet it is: All about sugar substitutes. Heuberger R. Overview of non-nutritive sweeteners. Rios-Leyvraz M, et al. Health effects of the use of non-sugar sweeteners.

World Health Organization. Department of Health and Human Services and U. Department of Agriculture. Garner C.

Nutrition in pregnancy: Assessment and counseling. Baker-Smith C, et al. The use of nonnutritive sweeteners in children. Phenylketonuria PKU. Mayo Clinic. High-intensity sweeteners.

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Refer a Patient. Executive Health Program. International Business Collaborations. Supplier Information. Admissions Requirements. Degree Programs. However, powdered erythritol available for purchase is most likely made via an industrial process. Keep in mind that erythritol is much less likely to cause digestive issues than other sugar alcohols such as xylitol 8.

Additionally, one study including young adults showed that higher blood levels of erythritol were associated with increased belly fat, which may be due to a genetic predisposition to convert sugar into erythritol 9. Erythritol has come under fire recently because of a new small study linking it to adverse cardiac events and thrombosis.

The increased erythritol blood levels of the participants lingered for days after ingestion. This study did not necessarily prove erythritol causes heart disease and stroke, only that there is an association between the two. Many aspects of this study were done in vitro and in vivo lab studies, which do not necessarily translate into the same results in humans More research is needed to confirm these potential side effects of erythritol are a valid concern.

Erythritol is a very sweet and low calorie sugar alcohol. Xylitol is a sugar alcohol with a sweetness similar to that of sugar. Xylitol appears to have some benefits for dental health, including reducing the risk of cavities and dental decay According to some animal studies, it may also improve bone density, helping prevent osteoporosis Furthermore, research shows that xylitol can increase levels of several compounds in the digestive tract to help support your gut microbiome However, like other sugar alcohols, it can cause digestive side effects, including abdominal gas and diarrhea, at high doses Finally, if you have a dog at home, keep xylitol out of its reach, as xylitol is highly toxic to dogs Xylitol is a very popular sweetener.

Research in rats suggests it may improve bone density and lower the risk of osteoporosis. Yacon syrup is another unique sweetener. Yacon syrup may prevent constipation and has various benefits due to its high amount of soluble fiber 1 7, Yacon syrup is very high in fructooligosaccharides, which feed the good bacteria in your intestines.

It may help prevent constipation and promote weight loss. Monk fruit is a type of fruit native to Southeast Asia. Monk fruit also contains antioxidant compounds known as mogrosides, which studies have shown may reduce markers of inflammation 20 , Monk fruit is free of carbs and calories and may help support better blood sugar management.

It also contains compounds with anti-inflammatory properties. There are several popular sugary sweeteners that health-conscious people often eat instead of sugar, including coconut sugar , molasses, honey , and maple syrup. Furthermore, while these natural sugar substitutes may be a better alternative to regular sugar if used in moderation, they should not be considered a quick fix for your health concerns.

In fact, consuming high amounts of natural sugars or sugar substitutes over the long term could increase cravings for sweets and may contribute to issues like weight gain and type 2 diabetes 23 , 24 , The harmful effects of sugar depend completely on the context. Most of the related studies were conducted in people who were already eating a diet high in carbs and processed foods.

For these people, especially those with overweight or insulin resistance, large amounts of sugar can be especially harmful Healthy people can eat sugar in small amounts without any harm. While sugar still provides calories without much nutritional value and may cause cavities, small amounts of these natural sugars can be included in a well-rounded diet.

Consuming high amounts of natural sugars or sugar substitutes long term can harm your health. Choosing nutritious, naturally sweet options like fruit and nut butter is a good choice when craving something sweet.

Yet, fearing or avoiding foods that are high in sugar may cause you to fixate on that one food, increasing cravings and desire. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Artificial sweeteners like aspartame have received a lot of negative publicity.

This article examines the facts to determine whether they are good or…. Artificial sweeteners may provide sugar and calorie-free sweetness, but their health effects are controversial. This article explores if artificial…. Many people believe that artificial sweeteners can drive weight gain, despite being low in calories.

This article takes a look at the evidence. Sugar cravings are one of the main reasons people have a hard time losing weight and eating healthy. Here is a simple 3-step plan to stop these…. People disagree on how much sugar is safe to eat each day. Some say you can eat sugar in moderation, while others recommend avoiding it completely.

Everything these days, from sauces and salad dressing to desserts and pastries, seem to contain this harmful sweetener. So what makes it so harmful?

With corn being one of the most common genetically modified crops, the majority of HFCS is produced using GMO corn, but that's not the only issue. The problem is that just as the name suggests, this sugar alternative is extremely high in fructose. The problem with fructose in highly concentrated forms is that it gets rapidly metabolized by the liver, which has downstream effects that contribute to non-alcoholic fatty liver disease NAFLD , insulin resistance, and obesity.

This is very different than the type of fructose you get when eating a piece of fresh fruit. It's not as highly concentrated and the fiber helps to slow down the absorption of sugar into the bloodstream.

With so many companies using HFCS in their products these days it can be difficult to know what to trust. To make things easier, try shopping at a natural grocer or farmer's market that doesn't allow companies that use HFCS on their shelves. Each dollar we spend casts a vote either for or against the change we want to see.

As more consumers choose not to buy from companies that use HFCS it forces them to adapt by changing their ingredients or lose market share. This top ten list should provide you with the education you need to make an informed decision about what type of natural sugar substitutes to consider when making your health a priority.

A few things to keep in mind when evaluating different sweeteners are: - Glycemic Index - Calorie Count - Fructose Content - Processing Methods Like with all foods, the closer to nature you can get the better off and generally more healthy they will be.

The hands down winner and our top choice for the best natural sugar substitute is the Sugar of LYFE - organic, wild harvested, unprocessed, nutrient-dense palmyra blossom nectar. SugaVida's Palmyra blossom nectar won 2 Gold Stars in the Great Taste Awards — the world's most trusted food and drink awards.

Ships from our partner SugaVida in the UK. SugaVida's Palmyra Blossom Nectar is a remarkable natural sugar alternative that brings sweetness to your life without compromising on health. Crafted from the nectar of the majestic Palmyra tree, this product offers a delicious and sustainable choice for those seeking a healthier lifestyle.

With a low glycemic index, this sweetener provides a steady and sustained release of energy, avoiding sugar crashes and cravings. The rich and caramel-like flavor of Palmyra Blossom Nectar enhances a wide variety of foods and beverages, making it a versatile addition to your pantry.

Unlike refined sugars, our wild harvested palmyra blossom nectar retains vital nutrients, including potassium, iron, and B vitamins, nourishing your body with every indulgence. Sourced from organic and ethically grown Palmyra trees, this natural sweetener is free from additives, GMOs, and harmful chemicals.

SugaVida's Palmyra Blossom Nectar is a guilt-free choice for health-conscious individuals, vegans, and those with dietary restrictions or specific health goals. Enjoy the sweetness of nature while supporting sustainable agriculture and protecting the environment with every pouch of Palmyra Blossom Nectar.

As the new kid on the block allulose, like many of the "cool kids" that came before it has a lot of promise. Although marketed as a natural sweetener alternative, it shares many of the same challenges as the other "natural" sweeteners at the bottom of our list.

Our take? Don't believe the hype. It's just the next marketing ploy to get you to consume more of an unproven and potentially harmful sugar alternative.

As a corn-derived sweetener, it is likely from GMO crops and has been linked with many GI-related issues like bloating, abdominal pain, gas, and diarrhea. Disclaimer: The LYFE Fuel blog is for informational purposes only.

The information does not serve as a replacement for professional medical advice or treatment. If you have any concerns about your health, please consult a physician or appropriate health care expert.

Knowledge Hub. Essentials Shake. Top 10 Best And Worst Natural Sugar Substitutes 15 min read. Key Takeaways: Research shows that sugar is more addictive than cocaine. Ultra-processed foods — everything from sodas to "natural" foods — are the primary source of excess sugar consumption in modern diets and are directly responsible for the rising obesity epidemic.

Some sugars can actually have a nutritive component like palmyra blossom nectar. Used in Ayurvedic medicine and Indian culture for centuries, it is one of the few plant-based sources of vitamin B12 on the planet.

NUTRITION Sugar addiction is the real deal. Quitting this sweet drug of choice isn't so simple, but knowing which types of sweeteners to choose can make all the difference in how you look, think, and feel.

What makes sugar so addicting? How does sugar affect the body? What Makes Sugar So Addicting? What Are The Problems With Eating Too Much Sugar? Several other chronic conditions that can be triggered by high sugar intake are as follows: - Low Immunity - Chromium Deficiency - Faster Aging - Tooth Decay - Stress Increase - Weight Gain- Heart Disease- High Blood Pressure- Irregular Insulin Levels The Effect of Sugar on the Microbiome An often overlooked effect of sugar on the body is its effect on the digestive tract.

There has been, and always will be, a constant debate around sugar consumption and whether natural sugar alternatives are actually as good for you as they are marketed to be. What is the Healthiest Sugar Substitute for Table Sugar? Rising Demand for Healthy Sugar Substitutes It should be no secret that artificial sweeteners like high fructose corn syrup are detrimental to our health.

Date Sugar Made from dehydrated, ground dates, this type of sugar is the richest in antioxidants, with more content than nearly a dozen of the substances in the same category. PRO TIP: Although date sugar is less processed than conventional sugar and therefore a bit healthier as it contains added nutrients, we still advise consuming it in moderation.

PRO TIP: Although maple is one of our favorite natural sweeteners, due to the high caloric content, use in moderation. PRO TIP: Due to the antioxidants and B vitamins, honey has been used as an additive to teas as a cold remedy, which is a great choice to add a little sweetness to your drink, but don't overdo it.

Organic Coconut Sugar We love all things coconut, coconut sugar included! PRO TIP: The rich brown sugar-like flavor and easy swap for sugar in recipes make this a great alternative to regular sugar but consumption should be limited due to the high amount of fructose content.

Lo Han Go Monk Fruit Extract Monk fruit, also known as Luo Han Guo, is a plant native to China that produces a melon-like fruit with sweet compounds called mogrosides which are to times sweeter than sugar. PRO TIP: With to times the sweetness of sugar, you can use a lot less of this to meet your sweetness needs with the peace of mind knowing that it won't spike blood sugar or add excess calories because it is a zero on the glycemic index and contains no calories.

Stevia Leaf This sweetener is made from the leaves of the Stevia Rebaudiana plant, which grows only in warm climates. PRO TIP: Stevia has a naturally very bitter aftertaste making it somewhat challenging to use as a pure sugar substitute in its most natural form as the stevia leaf.

Yacon Syrup This natural sugar substitute comes from the Yacon plant, which is native to South America.

PRO TIP: Yacon syrup is a good option to sweeten your tea, coffee, smoothies, yogurt, pancakes, waffles, muffins, cakes, cookies, ice cream, etc. Blackstrap Molasses The sugar-cane refining process creates this by-product, which is, in more ways than one, healthier than the final product, white sugar.

PRO TIP: While some might claim that blackstrap molasses is the secret to beautiful hair and glowing skin, science simply doesn't support these claims.

Xylitol, Erythritol and Other Sugar Alcohols The above sweeteners are processed from plant fibers, like birch, berries and, most often, cornhusks. PRO TIP: Many packaged food companies and supplement companies are turning to sugar alcohols as "healthier" alternatives to sugar, however, these are not without their own share of problems.

Top 3 Sugar Substitutes To Avoid 1. Agave Syrup Although agave is a natural sugar, don't be fooled by the marketing hype. PRO TIP: Skip the agave and ask the bartender if they can use a few drops of honey instead. Artificial Sweeteners Synthetic sweeteners like Sucralose Splenda, Maltodextrin , Aspartame Equal, Nutrasweet , Saccharin Sweet N' Low , and Acesulfame K Ace K, Sunette, Sweet One should be avoided altogether.

PRO TIP: Read your labels carefully — don't just believe the marketing hype on the front of the packaging. High Fructose Corn Syrup Another example of clever marketing, high fructose corn syrup HFCS disguises itself as a "natural" sugar but it couldn't be further from the truth.

PRO TIP: With so many companies using HFCS in their products these days it can be difficult to know what to trust. Top 10 Healthy Sweeteners Ranked:. Palmyra Blossom Nectar SugaVida's Palmyra blossom nectar won 2 Gold Stars in the Great Taste Awards — the world's most trusted food and drink awards.

FAQs What are the benefits of palmyra blossom nectar? What's the deal with allulose? References: National Center for Biotechnology Information. A review of recent evidence relating to sugars, insulin resistance and diabetes. Diet rapidly and reproducibly alters the human gut microbiome.

Influence of diet on the gut microbiome and implications for human health. Fructose: A Dietary Sugar in Crosstalk with Microbiota Contributing to the Development and Progression of Non-Alcoholic Liver Disease.

shop essentials. shop bundles. shop recovery. keep learning. The Link Between Metabolic Health and Weight Loss. Organic vs Synthetic Vitamins. The Science Behind Adaptogenic Mushrooms and Their Health Benefits.

Sugarcane and beet molasses have been shown to have the highest phenolic content and antioxidant activity when compared with refined sugar, beet sugar, rape honey, corn syrup and dates. There are several types of molasses, depending on which level of processing it has gone through.

Blackstrap molasses comes from the third boiling, concentrating its nutrients and providing for its deep rich flavor. Molasses has a unique, rich flavor. It may not be appealing for some to use for topping toast, porridges or other concentrated applications. You can even make a brown sugar alternative by adding two tablespoons of molasses for each ½ cup coconut sugar a recipe calls for.

Put the coconut sugar and the molasses in a food processor, and pulse until the consistency of commercial brown sugar is reached. Balsamic vinegar is rich in antioxidants that destroy free radicals and the enzyme pepsin that helps promote healthy digestion and tastes great.

Balsamic glazes are available in natural health food and gourmet stores, but you can also quickly make your own glaze at home. Drizzle the glaze over grilled wild-caught salmon, raw cheese or even fresh berries to bring a natural sweetness and a bit of a tang.

Bananas are rich in fiber and potassium and a good source of vitamins B6 and C. They are also naturally sweet with a subtle flavor, making them a perfect natural sweetener.

First, over-ripe bananas are the best to use when replacing refined sugar in recipes. They are sweeter and puree well. To make the puree, add bananas to a food processor with a tablespoon of water, and blend.

Add more water if necessary to reach the consistency of thick applesauce. As bananas brown when exposed to air, use as quickly as possible in recipes. If you are using banana puree in raw preparations, add one teaspoon of fresh lemon juice to the food processor to help slow the oxidation process.

Brown rice syrup starts with brown rice that is fermented with enzymes to break down the starch. The liquid is then heated until the syrup consistency is achieved.

The result? A thick, amber-colored, sweet syrup perfect for recipes calling for corn syrup and other unhealthy sweeteners. The fermented process helps break down the sugars into ones that are easily digestible.

The fermenting process is key. Some brown rice syrups are fermented with barley enzymes, meaning it contains gluten. As mentioned above, brown rice syrup is the perfect replacement in recipes that call for corn syrup.

Use a one-to-one ratio. To replace regularly processed white sugar, use one cup for each cup of sugar called for, and decrease liquid in the recipe by ¼ cup. Use brown rice syrup to make healthy granola bars and granola, nut clusters, and to sweeten nut and fruit pies.

The key here is real fruit jam. Berries , stone fruit , apples, pears and grapes are great replacements for sugar in recipes. Replace sugar in recipes at a one-to-one ratio, decreasing the liquid in the recipe by ¼ cup. To make your own fresh jam, combine four cups of your favorite fruit or berry in a saucepan with ½ cup water.

Bring to a simmer, stirring frequently. Simmer until fruit has broken down and has started to thicken. Puree in a food processor, and use immediately. For a tasty apple pie, simmer ½ cup of peeled diced apples with one cup of green grapes until soft.

Puree in the food processor until smooth. Toss with sliced apples and a touch of cinnamon, and bake as directed. The grapes add a subtle sweetness while the natural pectin in the apples helps thicken the pie.

One of the most popular sugar substitutes for low-carb dieters is monk fruit. Monk fruit contains compounds that, when extracted, provide — times the sweetness of cane sugar, but monk fruit sugar contains no calories and has no effect on blood sugar.

Monk fruit can be used in all kinds of recipes from cheesecakes and cookies to smoothies and healthy mocktails. Allulose is a simple sugar found naturally in several food sources, including figs, raisins, maple s yrup and brown sugar.

It can also be produced commercially from corn and is found in a variety of processed foods. This sweetener is low in carbs and has minimal impact on blood sugar levels.

It only contains about 10 percent of the calories of the same amount of table sugar and is roughly 70 percent as sweet. For example, a 5 gram serving contains 5 grams of carbohydrates and zero calories.

Allulose has a similar taste and texture to sugar but with a fraction of the calories and carbs, making it an easy substitute for regular sugar in many different products. Cooking and baking with allulose is also an option, and granulated and liquid varieties are available online.

Plus, you also can look for food products that are sweet thanks to ingredients like stevia rather than refined sugar. You might end up liking one for your morning coffee but a different one for your baking needs.

Even when using natural sweeteners, like raw honey, you still want to be mindful of your overall sugar consumption. It may be difficult to sort through all the sugar alternatives on the market to decide which one is right for you.

Different sugar alternatives may be healthy for different people. There are four common types of sugar substitutes: artificial sweeteners, sugar alcohols, novel sweeteners, and natural sweeteners. Each has potential benefits and drawbacks depending on your goals.

Consult with your doctor about which sugar replacements are best for your health care needs. Consider the following options for sugar alternatives, and learn examples of each below.

Some add no calories and may help with weight control, although the benefits of artificial sweeteners on weight loss in the long term are still unclear. Some people have concerns about the safety of artificial sweeteners. However, all artificial sweeteners must be reviewed and cleared by the Food and Drug Administration FDA.

The FDA provides consumption guidelines that outline the maximum quantity of artificial sweeteners you can safely have each day. Sugar alcohols can also help with weight control and diabetes management. However, when consumed excessively, sugar alcohols can lead to digestive problems, such as diarrhea and bloating.

These sweeteners are more difficult to categorize, but they generally derive from natural sources that are highly refined. Stevia is one of the most researched novel sweeteners. Although more research is needed, some studies have shown Stevia may have health benefits , such as lowering blood pressure, controlling diabetes, and helping with weight management.

You may like the taste of natural sweeteners better than that of table sugar. They also tend to be high in calories. As with table sugar, natural sweeteners can cause health problems — such as tooth decay, weight gain, and poor nutrition — when consumed excessively.

Moderation is key. Use our list below as a handy guide to some of the most common sugar substitutes. Type: Natural sweetener. Type: Novel sweetener high intensity.

Type: Sugar alcohol. Type: Artificial sweetener. Whether sugar substitutes are a healthier choice for you depends on which type of sweetener you use, how much you use, and why you use it. To choose which works best for you, consider why you want to cut down on sugar.

If you have diabetes, for instance, artificial sweeteners or sugar alcohols, like xylitol, could be a better choice when consumed in moderation. Natural sweeteners, like honey, can still raise blood sugar. As described above, there are many alternatives to sugar additives.

Sugar sweetens, preserves, and enhances the flavor of food. This makes them hard to avoid and resist, but the health benefits of reducing your sugar intake are clear.

A diet high in sugar has been associated with a wide range of health conditions, either directly through its effect on the body or indirectly due to complications from obesity.

Excessive sugar consumption may lead to obesity, type 2 diabetes , and heart disease. Poor nutrition absorption, high triglyceride levels, and tooth decay are all related to high sugar intake. It has also been linked to poor cognitive function , affecting memory and increasing the risk of dementia.