Artificial sweeteners have earned a bad rap over the years, with the World Health Organization recommending against their use in certain situations. However, as we know, nutrition is not so simplistic. We all have unique nutrition needs, and there are many valid reasons for including artificial sweeteners in your well-balanced diet.
For example, those living with prediabetes or diabetes might turn to artificial sweeteners to help manage their blood sugars. Others might include them as a way to maintain their dental health, and some might incorporate them into their weight loss efforts. Still, not all nonnutritive substitutes are created equal.
Here are the best and worst artificial sweeteners, ranked from best to worst, so you can make an informed decision when it comes to satisfying that sweet tooth.
Stevia, in the form of stevioside, is one of the few plant-based nonnutritive sweeteners approved by the FDA. Previous concerns about its impact on gut health have been squashed, with current studies pointing to a beneficial connection between the zero-calorie sweetener and microbiome diversity.
Extracted from the Stevia rebaudiana plant, stevia is approximately 250 times sweeter than regular sugar. Because stevia contains no calories and minimal carbohydrates, it is not likely to contribute to undesired weight gain and blood sugar spikes.
Stevia can be sprinkled over your cereal, added to sugar-free drinks, and used in cooking and baking. Stevia doesn’t have the same chemical properties as sugar, so it may take some trial and error to find the proportions needed to create your desired textures.
Nutrition facts for one teaspoon serving:
- Calories: 0
- Fat: 0 grams (g)
- Protein: 0 g
- Carbohydrates: 1 g
- Sugar: 0 g
2. Sucralose
Sucralose, sold under the brand name Splenda, is approximately 600 times sweeter than regular sugar. Approved for use as a general-purpose sweetener in 1999, sucralose has long been a go-to for many people looking to reduce their sugar intake.
It is found in many foods, including baked goods, chewing gum, dairy desserts, and beverages. Plus, unlike many artificial sweeteners, sucralose is not sensitive to heat. It can be used in baking, helping to reduce unnecessary calories for those managing diabetes or pursuing weight loss.
Recent studies propose concerns about the long-term health impacts of sucralose consumption, explicitly citing its role in DNA expression. However, the FDA has reviewed more than 110 studies to determine the safety of the artificial sweetener and identify possible toxic effects.
Nutrition facts for one-packet serving:
- Calories: 3.4
- Fat: 0 g
- Protein: 0 g
- Carbohydrates: 0.9 g
- Sugar: 0.8 g
Sorbitol is a carbohydrate classified as a sugar alcohol. It can occur naturally in many fruits and vegetables, but it can also be commercially produced from glucose or corn syrup. Sorbitol contains significantly fewer calories than table sugar, and it is about 60% as sweet. Plus, it may be more friendly to your dental health compared to regular sugar.
Sorbitol is recognized as safe by the FDA and is one of the most commonly used sugar alcohols in the United States. However, if eaten in large amounts, sorbitol may cause gastrointestinal discomfort in the form of gas, bloating, and diarrhea. The FDA even requires foods that contain sugar alcohols to display a warning that states, “Excessive consumption can cause a laxative effect.” Furthermore, one recent study showed that malabsorption is more likely to occur with an intake of 10 g.
Nutrition facts for one teaspoon serving:
- Calories: 15
- Fat: 0 g
- Protein: 0 g
- Carbohydrates: 4 g
- Sugar: 4 g
4. Xylitol
Xylitol is a natural sugar alcohol commonly found in plants, including various fruits and veggies. Because of its sweet taste, it is often used as a sugar substitute. On a chemical level, it combines the traits of sugar and alcohol molecules.
Despite its sweet flavor, it doesn’t cause tooth decay like regular sugar does. In fact, it can actually help reduce the decay-causing bacteria found in our saliva and is widely used in chewing gum and mints.
Of course, since xylitol is a refined sweetener, it lacks vitamins, minerals, and protein. It does contain a very small amount of carbohydrates, but not enough to significantly affect your blood sugars.
Nutrition facts for one teaspoon serving:
- Calories: 0
- Fat: 0 g
- Protein: 0 g
- Carbohydrates: 4 g
- Sugar: 0 g
Although erythritol is one of the newer sugar alcohols to hit the market, researchers have thoroughly examined it from many angles. It’s found naturally in some foods, and it can occur when food items like cheese, beer, and wine ferment. Otherwise, the zero-calorie sweetener is a man-made alternative to table sugar.
Although it has zero calories, erythritol contains 4 g of carbs per teaspoon. However, the carbs come from sugar alcohol, so your body doesn’t absorb them like other carbohydrates.
Still, you can use erythritol in the same way you use sugar. Sprinkle it over fruit, stir it into your coffee or tea, and even bake with it. It should be used in moderation as sugar alcohols can cause bloating and gastrointestinal distress. Furthermore, research has triggered concern for erythritol’s potential impact on cardiovascular health.
Nutrition facts for one teaspoon serving:
- Calories: 0
- Fat: 0 g
- Protein: 0 g
- Carbohydrates: 4 g
- Sugar: 0 g
6. Advantame
Advantame is an ultra-intense artificial sweetener. In fact, it’s a whopping 20,000 times sweeter than table sugar. It gained FDA approval in 2014 and has since been used in food products, such as baked goods, chewing gum, soft drinks, frozen desserts, syrups, and processed fruit juices.
Advantame is made from aspartame and vanillin, but science has shown that it is processed differently in the body than aspartame. Unfortunately, research is lacking regarding advantame and its impact on overall health. But as the CSPI notes, the sweetener is so incredibly sweet, that you only need to add a minuscule amount to your dish.
Nutrition facts for one packet serving:
- Calories: 0
- Fat: 0 g
- Protein: 0 g
- Carbohydrates: 0 g
- Sugar: 0 g
Acesulfame potassium or Ace-K is about 200 times sweeter than your typical table sugar. It is sold under the brand names Sunett and Sweet One and is often combined with other artificial sweeteners. Because it’s heat stable, it can be used in baking without losing its sweetness. However, some people find that it has a bitter or metallic aftertaste, which may affect its palatability in certain dishes.
Ace-K was approved for use by the FDA in 1988, but the Center for Science in the Public Interest has since requested more research to support its approval. While it still holds FDA approval, current studies raise legitimate concerns regarding its long-term health effects. Researchers have discovered that acesulfame potassium may alter some individuals' gut bacterial composition and metabolism profile. Furthermore, it may contribute to weight gain over time.
Nutrition facts for one-packet serving:
- Calories: 0
- Fat: 0 g
- Protein: 0 g
- Carbohydrates: < 0.5 g
- Sugar: < 0.5 g
8. Saccharin
Saccharin is one of the oldest artificial sweeteners on the market, dating back over 100 years. This non-nutritive artificial sweetener is made in the laboratory, and despite being recognized as safe by the FDA, many people are skeptical about its potential long-term effects. Outdated animal studies linked saccharin use with the prevalence of bladder cancer. However, later studies did not support these findings, and it was removed from the U.S. National Toxicology Program’s Report on Carcinogens.
Saccharin is approximately 300-400 times sweeter than table sugar, meaning you only need a small amount. You can find it under the brand names Sweet ‘N Low, Sweet Twin, and Necta Sweet. The sweetener contains zero calories and can be used in drinks, candy, baked goods, jams, and salad dressings.
Nutrition facts for one-packet serving:
- Calories: 3.6
- Fat: 0 g
- Protein: 0 g
- Carbohydrates: 0.9 g
- Sugar: 0.9 g
Netomame, more commonly known by its brand names Newtame and NutraSweet, was given FDA approval in the early 2000s. Chemically speaking, it is a more potent version of aspartame. However, it’s about 7,000-13,000 times sweeter than table sugar, meaning you need a tiny portion to achieve the same level of sweetness. Furthermore, neotame is heat stable, making it an appropriate sugar substitute for baked goods.
Research is limited regarding neotame’s long-term health impact. However, available studies suggest it may negatively impact gut health and lipid levels. Still, it is used in many different items within the food industry. These include some fruit juices, frozen desserts, dairy products, and puddings.
Nutrition facts for one-packet serving:
- Calories: 0
- Fat: 0 g
- Protein: 0 g
- Carbohydrates: 0 g
- Sugar: 0 g
10. Aspartame
Aspartame is the prominent ingredient in many zero-calorie sweeteners and one of the most widely studied artificial sweeteners on the market. It is around 180-200 times sweeter than regular sugar and can be used in various items, such as soft drinks, medicines, and confectionary items.
Although research is still ongoing, aspartame is often accused of contributing to many long-term health concerns. In fact, the International Agency for Research on Cancer has classified aspartame as a Group 2B carcinogen, meaning it can potentially cause cancer in humans. Still, it should be noted that the FDA has disagreed with the IARC’s classification.
Nutrition facts for one teaspoon serving:
- Calories: 12.8
- Fat: 0 g
- Protein: 0 g
- Carbohydrates: 3.1 g
- Sugar: 2.8 g
No two bodies are the same, so there isn't a one-size-fits-all way of eating healthy. And satisfying your sweet tooth is no exception. While regular sugar in moderation can fit into most well-balanced diets, some people may benefit from using sugar alternatives. While artificial sweeteners have mixed reviews regarding their long-term safety, many can offer health benefits in the short term. However, some may be better suited to fit your needs.
This list was assessed by a registered dietitian, but opinions may vary as rankings are not conclusive. If you have questions about artificial sweeteners, consider meeting with a registered dietitian nutritionist to address your individualized nutrition needs.
