Americans love their sweets! What they don’t love are the calories that come with those sugary treats. This could explain why, according to a national consumer survey by the Calorie Control Council, 79 percent of us opt for low-calorie and sugar-free foods and drinks whenever possible. In fact, two-thirds of Americans rely on sugar substitutes at least several times a week. The number one reason? Most of those surveyed said they were trying to “stay in better overall health.” This was especially true for those who were weight-conscious or concerned about controlling blood sugar.

When it comes to taste, sugar (also known as sucrose) is considered the gold standard of sweeteners. The secret is its relatively high flavor intensity—free of other flavor notes. The flavor of sugar doesn’t linger too long in the mouth, and there is little aftertaste. High-intensity sugar substitutes, on the other hand, often have metallic or “off” notes, linger much longer on the tongue, and may have a distinctive aftertaste. It’s hard to formulate artificial sweeteners that mimic the clean taste of sugar. To minimize off-notes and aftertastes, these sweeteners are typically blended with sugar or sugar alcohols, or a combination of both.

Since manufactured sweeteners are considered “food additives,” they are required to pass FDA approval before being marketed as sugar substitutes. Even so, there has been controversy over the safety of some of these sweeteners.  Most research reviews document the overall safety of these sweeteners, but they also indicate that heavy users are at an increased risk of health concerns.

A 1994 double-blind study in the journal Neurology found that some people develop headaches when they consume aspartame. In addition, epidemiological research seems to support an association between the intake of artificial sweeteners and disturbance in energy regulation, causing eventual weight gain. Preliminary research in animals published in the Quarterly Journal of Experimental Psychology in 2011 supports a theory that a continued intake of artificial sweeteners may weaken the ability to regulate intake of sweet, but not non-sweet, high-fat, high-calorie foods.

Because there has been some controversy over the safety of artificial sweeteners, manufacturers have been searching for natural, nontoxic alternatives. Stevia, a plant-based sweetener from South America, may be just what they’ve been looking for. Up to three times sweeter than sugar, stevia was only available as a dietary supplement for many years. In 2009, the FDA finally allowed stevia to be used in foods and drinks, as well as for a tabletop sweetener.  Recently, monk fruit was also deemed to be Generally Recognized as Safe (GRAS) by the FDA. While not as sweet at stevia, it’s been safely used throughout Asia for centuries.

In an effort to satisfy America’s sweet tooth without added calories, a mindboggling array of sugar substitutes have come to market. Many of these are blends of one or more natural or artificial sweeteners that have been combined with other ingredients to minimize aftertaste or help the product work better.  To help you decipher all of the sweet choices you’ll find on store shelves, use the “cheat sheet” below:

Natural Sugar Substitutes

Stevia or Rebaudioside A (brand names Truvia, PurViaor and SunCrystals)

• 200 to 300 times sweeter than sugar
• Natural extract of the stevia leaf
• Heat stable; may be used for baking or cooking

Monkfruit (Lo han kuo)

• 150 times as sweet as sugar
• Less aftertaste than stevia
• Comes from a fruit related to the kiwi

Erythritol (brand names Zsweet or Zero)

• Slightly less sweet than sugar
• The only natural sugar alcohol that is calorie-free
• Does not cause digestive distress that some other sugar alcohols may cause
• Does not promote dental caries
• Available as certified organic

Artificial Sugar Substitutes

Aspartame (brand names Equal or Nutrasweet)

• Made from two amino acids, aspartic acid and phenylalanine
• 200 times sweeter than sugar
• Not heat stable; not suitable for cooking or baking

Sucralose (brand name Splenda)

• 600 times sweeter than sugar
• Heat stable; may be used for baking and cooking 

Acesulfame K (brand names Sunett or SweetOne)

• 180 to 200 times sweeter than sugar
• Heat stable; may be used for cooking and baking
• Often blended into soft drinks along with other non-nutritive sweeteners

Saccharin (brand names Sugar Twin, Sweet N Low)

• 200 to 700 times sweeter than sugar
• Heat stable; may be used for cooking and baking

Neotame

• 7,000 to 13,000 times sweeter than sugar
• Relatively new to the marketplace
• Chemical cousin to aspartame

Sugar alcohols

• Examples are xylitol, sorbitol, mannitol, and maltitol
• Often labeled as “natural,” however most are produced by hydrogenation of simple sugars
• Reduced calorie, not calorie free
• Sugar free, safe for diabetics
• Reduces dental caries
• Heat stable for baking; often used in desserts and chocolates
• May cause digestive distress

To find sugar substitute products, click here.