What’s the Best Sugar Substitute? A Dietitian’s Perspective

Learn which sugar substitutes fits with your health goals and which ones you should avoid.

— On Sep 03, 2025

What’s the Best Sugar Substitute? A Dietitian’s Perspective

In this article:

Sugar substitutes can be found in products across almost every food category. And while reducing excess added sugars in our diet is imperative for health, it turns out that not all sugar substitutes are created equal.

As a registered dietitian, I often get asked if artificial sweeteners are bad and if there is a healthier alternative to refined sugar. Because everyone’s health goals are different, this is quite a nuanced answer. But it turns out that some sugar substitutes may come with health risks, while others may provide some benefits.

In this article, I’ll review not only why sugar substitutes can be beneficial, but also the differences between natural and artificial sweeteners, the benefits or potential detriments of each one, as well as which I feel is the best sugar substitute on the market today.

Hint: Live it Up Super Greens only uses monk fruit as its low-calorie, natural sweetener!

In this article:

Why Look for Sugar Alternatives?
Top Natural Sweeteners
Top Artificial Sweeteners
Natural vs. Artificial Sweeteners
Why I Recommend Monk Fruit Extract

Why Look for Sugar Alternatives?

Sugar substitutes are ubiquitous for a reason; Americans have been consuming too much added sugar for the last few decades.

Unfortunately, taking in an excess of this deceivingly delicious macro can increase the risk of several health problems, including:

Glycemic Spikes and Energy Crashes. High-sugar foods are usually high-glycemic as well. This means you get a big energy spike followed by a crash soon after. Too many of these highs and lows in your day may lead to both cravings and negative health effects.
Weight Management. Replacing refined sugar with sugar substitutes can help reduce the total calories in your day, which may be helpful if your goal is weight loss (with diet and exercise).
Dental Health. The most prevalent cause of cavities is consuming too much sugar from both foods and beverages.
Inflammation. Uncontrolled inflammation is the starting point of most chronic diseases, and high sugar intake can spark persistent internal inflammation.
Gut Health. A high-sugar diet has been shown to cause an imbalance between the good and bad bacteria in our microbiome, as well as disrupt the intestinal barrier, which is our first line of defense against harmful bacteria and viruses.
Overall Nutrition and Longevity. Reducing our added sugar intake can help reduce serious health risks, improve our diet by leaving more room for nutrient-dense foods, and help us align better with our short- and long-term health goals.

Top Sugar Substitutes: Natural Sweeteners

Unlike artificial sweeteners, natural sweeteners are derived from plants. While many sugar substitutes are categorized as non-nutritive or low-calorie sweeteners because they contain no or negligible calories, others are considered nutritive because they add various amounts of calories to the diet.

1. Monk Fruit

Monk fruit sweetener is extracted from the fruit of the Siraitia grosvenorii plant. You may also see monk fruit, also called swingle fruit, written as luo han guo on an ingredient list.

Sweetness: 100-250 times sweeter than table sugar
Calories: Zero
Taste: Sweet with no aftertaste
Glycemic Index: Zero (sugar is ~63)

Potential Monk Fruit Benefits

The compounds in monk fruit that provide the sweet taste are called mogrosides. These natural components have been found to exert antioxidant and anti-inflammatory effects. They also work similar to prebiotic fibers in that the good bacteria in our gut break them down and form beneficial short-chain fatty acids.

Monk Fruit Side Effects

Currently there are no potential drawbacks for monk fruit sweetener, making it my number one choice when it comes to sugar alternatives.

Did You Know? The monk fruit plant is actually part of the gourd (Cucurbitaceae) family, and is related to pumpkins, cucumbers, and zucchini.

2. Stevia

The Stevia Rebaudiana shrub provides the purified extracts (steviol glycosides) we know as stevia sweeteners. These may be listed as Reb A, B, C, D, or E on ingredient lists.

Sweetness: 200-400 times sweeter than table sugar
Calories: Zero
Taste: Many people detect an artificial-like flavor and bitter or zingy aftertaste
Glycemic Index: Zero

Potential Stevia Benefits

Like monk fruit sweetener, Stevia may also have antioxidant properties, though it’s uncertain whether the purified extracts contain as many antioxidants as the plant.

Stevia Side Effects

Some report digestive discomfort after taking stevia, such as gas and bloating. There is some dissonance within research as to whether stevia is beneficial for our gut health or may cause an imbalance between the good and bad bacteria. More studies are needed.

3. Allulose

Allulose is a rare natural sugar, found only in a few foods such as maple syrup, brown sugar, kiwi fruit, and dried fruits like figs. Because it is so scarce, most allulose on the market is manufactured from corn or fructose.

Sweetness: 70% of table sugar (slightly less sweet)
Calories: 0.4 calories per gram (sugar is 4 calories per gram)
Taste: Mild taste similar to sugar, usually no aftertaste if pure
Glycemic Index: Zero

Potential Allulose Benefits

While many more studies are needed for this newer sugar substitute, some research indicates that allulose may be beneficial for weight management goals and appetite regulation.

Allulose Side Effects

Allulose may cause GI distress when taken in high doses. Like stevia, research is debating whether allulose has a positive or negative effect on our gut health, though a more recent study points to this sweetener having no impact.

4. Xylitol

Xylitol is a naturally occurring sugar alcohol found in many fruits and vegetables. including plums, strawberries, cauliflower, and pumpkin. Although this carbohydrate is found in nature, most xylitol used in food products is produced from birch bark and corn cob.

Sweetness: Same level of sweetness as table sugar
Calories: 2.4 calories per gram
Taste: Similar to sugar, no aftertaste
Glycemic Index: 7

Potential Xylitol Benefits

Interestingly, xylitol may have benefits for oral health. Research indicates that many sugar alcohols, including xylitol, inhibit the growth of bacteria in the mouth, helping to inhibit plaque build-up and supporting tooth health.

This sugar alcohol is also fermented by some of the bacteria in our gut, which means it helps our gut microbes produce beneficial short-chain fatty acids.

Xylitol Side Effects

Xylitol can cause GI distress for some, as it’s high in FODMAP polyols and not well digested. A recent study indicates that xylitol may have other negative health impacts that consumers should be aware of.

Dietitian Tip: Sugar alcohols are not digested well and draw fluids into the large intestines, causing GI issues such as bloating and diarrhea. This is why eating too many sugar-free candies made with sugar alcohols may cause digestive upset.

5. Erythritol

Like xylitol, erythritol is a natural sugar alcohol found in many fruits, vegetables, and fermented foods, such as grapes, pears, and watermelon.

Sweetness: 60-80% as sweet as sugar
Calories: Negligible
Taste: Similar to sugar and may sometimes have a cooling effect in the mouth
Glycemic Index: Zero

Potential Erythritol Benefits

Erythritol has antioxidant properties that may have beneficial effects in the body.

Erythritol Side Effects

Erythritol is not fully digested, which may cause GI distress in some (though not as bad as sorbitol or xylitol). More importantly, a recent study indicates that high levels of erythritol may have detrimental effects on health that may be harder to overlook.

6. Agave

Agave nectar comes from heating, juicing, and filtering the core of an agave plant; a succulent that is native to dry areas of Mexico.

Sweetness: Agave is 1.5 times sweeter than table sugar
Calories: Slightly less calories per gram than sugar
Taste: Mild, sweet taste similar to honey
Glycemic Index: 10-19

Potential Agave Benefits

Agave nectar contains antioxidants and other bioactive compounds, providing nutritional benefits.

Agave Side Effects

Agave is high in FODMAP Fructans, which can trigger potential GI issues. This syrup is also made of about 80% fructose, which has some people concerned about health issues. Because fructose is processed in the liver, a diet high in fructose may be linked with chronic diseases.

7. Honey

Honey is a naturally-occurring sugar made when honeybees collect pollen or nectar and then process it back at the hive.

Sweetness: Honey is 1.5 times sweeter than regular sugar
Calories: About 25% fewer calories per gram than sugar (mostly due to water content)
Taste: Sweet with a range of subtle undertones depending on the region of harvest
Glycemic Index: 58

Potential Honey Benefits

Honey contains antioxidants and may have anti-inflammatory properties. It also has nutritional benefits with small amounts of micronutrients such as riboflavin and copper, and may help with cough suppression.

Honey Side Effects

Honey may cause GI distress, as it’s moderately high in FODMAP fructose.

Other natural alternatives include: maple syrup, date sugar, and coconut sugar.

Top Sugar Substitutes: Artificial Sweeteners

Because of Americans' love for added sugars, the use of sugar alternatives exploded in the early 2000s, with artificial sweeteners first hitting the market.

The artificial sweeteners listed below are:

Lab-made
Often combined with other artificial sweeteners to produce a specific taste
Generally Recognized As Safe (GRAS) per the US Food and Drug Administration (FDA)
Mostly calorie-free with a glycemic index of zero

1. Sucralose

Sucralose’s structure is based on sucrose, the sugar molecule, but has a slight alteration: three hydroxyl molecules are replaced by chlorine molecules. This makes it so that the body cannot break down and digest it.

Major brand: Splenda
Sweetness: 600x sweeter than table sugar
Taste: Some people detect a bitter-metallic taste
Stability: Heat and cold stable, good for cooking and freezing

Sucralose Side Effects

Sucralose may cause negative changes to the gut microbiome.

2. Aspartame

Aspartame is actually made of two amino acids: aspartic acid and phenylalanine. This artificial sweetener actually contains 4 calories per gram, just like sugar, so it’s considered a low calorie sweetener. But because it’s so sweet, only a tiny amount is needed and, therefore, provides us with negligible calories.

Major Brand: Sweet N Low, Equal, Sunett
Sweetness: 200x sweeter that regular sugar
Taste: Bitter aftertaste. Often combined with other high intensity sweeteners to achieve a less bitter flavor.
Stability: Not heat stable and not stable in pH higher than 6

Aspartame Side Effects

High doses of aspartame may impact mood and behavior changes and may pose more serious health risks. People with phenylketonuria should avoid it.

3. Acesulfame K

Also known as acesulfame potassium and Ace-K, this high intensity sweetener is made by reacting acetoacetamide with sulfur trioxide.

Major Brand: Sweet One, Sunett
Sweetness: 200x sweeter than table sugar
Taste: Some report a bitter aftertaste
Stability: Heat stable and can be used in cooking and baking

Acesulfame K Side Effects

More human studies are needed, but Ace-K may disrupt the gut microbiome, may impact metabolism, and may negatively impact weight.

Other artificial sugar substitutes include: Saccharin (Sweet'N Low), neotame (Newtame).

Natural vs. Artificial Sweeteners: Which Is Better?

Let’s look at the pros and cons of natural and artificial sweeteners at-a-glance.

	Natural Sweeteners	Artificial Sweeteners
Source	Derived from plants or natural sources.	Synthesized in labs, often hundreds of times sweeter than sugar.
Pros	Not lab-made Can help control calorie intake Good for dental health Usually have antioxidant properties Some may promote gut health Often have fewer side effects and health concerns	Can help control calorie intake Are easy to find and use Good for dental health compared to sugar Do not impact glycemic index
Cons	Some may have an aftertaste Not all are good for the gut microbiome Some may cause gas and bloating Some may have additional health risks Some may impact glycemic index	Some have an aftertaste May not be good for our gut health Some may have additional health risks Not all can be used in cooking or baking Some may impact mood and behavior

As you can see, not all natural sweeteners are necessarily “good,” and not all artificial sweeteners are necessarily “bad.” With that said, if you’re aiming for a health-forward lifestyle, natural zero- or low-calorie sweetener options often align better with clean-label values and fewer side effects.

It’s important to get to know each of these low-calorie sweeteners, looking at them with a keen eye, and figuring out what’s best for your individual needs.

In my view as a dietitian, monk fruit is the clear winner when it comes to low-calorie sugar substitutes.

As opposed to most other natural and artificial sweeteners, monk fruit extract currently has no known side effects or drawbacks. Not only that, but it has antioxidant and anti-inflammatory properties, and may even positively impact gut health. Being all positive without the negative allows me to feel confident when recommending it to my clients.

This is also one of the reasons I love to recommend Live it Up Super Greens. In addition to this greens powder being made with organic vegetables, it contains nothing synthetic and uses pure monk fruit extract. For me, this takes the worry out of recommending an easy way to get in more veggies—that tastes like a treat!

Frequently Asked Questions About Sugar Substitutes

As you begin to figure out which sugar substitute works best for you, here’s a bit more information to help guide your decision.

What is the healthiest sugar substitute?

All artificial and natural sweeteners on the market are considered Generally Recognized As Safe (GRAS) by the FDA. With that said, because there are no current known drawbacks or side effects, monk fruit extract is a great choice among nonnutritive sweeteners.

Monk fruit extract not only contains antioxidants and has anti-inflammatory properties, but also may act like a prebiotic in the gut, helping to produce beneficial short-chain fatty acids. It also has no calories and a glycemic index of zero, making it an excellent substitute for sugar and alternative for artificial sweeteners.

Is sugar bad for you?

In small amounts, added sugar can fit into a balanced diet without concern. It’s when we begin taking in too much added sugar, such as from high fructose corn syrup, fruit juice, sugar-sweetened beverages, soft drinks, and processed foods, that sugar consumption may put us at increased risk for health concerns.

Here are some poor health outcomes that may be related to high added sugar intake:

Research indicates that too many sugar swings during the day may lead to health complications.
Consuming more than 10% of your diet from added sugars may increase your risk for cavities.
Taking in more than the recommended amount of added sugar has been linked with increased risk of weight gain.
Risks of other health concerns increase with consistent over-eating of foods with added sugars.

What sugar substitute is best for baking?

For natural sugar substitutes, monk fruit sweetener is great for baking because it is stable at high temperatures and won’t impart an aftertaste like stevia. Xylitol is another natural sweetener that works well for baking as it can help keep a baked good moist. For artificial sweeteners, sucralose (Splenda) is both heat- and cold-stable, making it an excellent sugar substitute for baking.

Is monk fruit better than stevia?

Both monk fruit sweetener and stevia are naturally derived from plants and are popular choices when it comes to sugar substitutes.

While stevia is quite popular, there is conflicting research as to whether it may play a role in gut dysbiosis or not. It also has an odd, zingy aftertaste that some people do not enjoy. It is also not certain if the purified extracts have antioxidant properties even though the actual plant does.

On the other hand, monk fruit sweetener currently has no known side effects, works similar to a prebiotic in the gut to help with microbiome diversity, has antioxidant and anti-inflammatory properties, and most people do not detect an aftertaste.

What is the unhealthiest artificial sweetener?

There is no one “unhealthiest” artificial sweetener. While many may be considered safe in low doses, and all on the market have been approved for use by the FDA, research on artificial sweeteners suggests that some may increase chronic health risks.

For example, saccharin, aspartame, and acesulfame K may be linked with health concerns, while so far, sucralose and neotame are not. As for natural low-calorie sweeteners, most are not linked to serious negative health outcomes. The exception is erythritol, which has been in the spotlight recently for its potential risks.

Can sugar substitutes cause weight gain?

When used to replace the calories from sugar, as long as additional calories are not taken in, non-nutritive sweeteners may help with maintaining a healthy body weight.

However, some studies indicate that the intense sweetness from common sugar substitutes may increase your preference for sweet foods and may not help with a balanced diet in the long run. In fact, the World Health Organization recommends against the use of non-sugar sweeteners for weight control.

For weight management, it's important to maintain healthy habits by reading nutrition labels, minimizing food additives, and finding a healthier alternative to sugary foods.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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