Natural and Artificial Sweeteners as a Sugar Substitute

Many people look for ways to reduce their sugar intake without giving up sweetness. Sweeteners, which are either natural or made in a lab, offer a low-calorie alternative to table sugar (sucrose) [1]. They are extensively used in soft drinks, processed foods, and baked goods.

What is an Artificial Sweetener?

Artificial sweeteners are synthetic sugar substitutes, often created from chemicals or derived from natural sources, that are intensely sweet, much sweeter than sugar. For this reason, they are also known as “intense sweeteners.”

These substitutes are popular because they provide the desired level of sweetness with minimal or zero calorie intake, making them an appealing option for managing weight and blood sugar levels [2].

Types of Sweeteners

Sweeteners are broadly categorised into two main groups: artificial and natural.

Artificial Sweeteners (Non-Nutritive): These are synthetic sugar substitutes, largely made from chemicals, that provide very few or no calories.

Natural Sweeteners (Nutritive & Non-Nutritive): These are derived from leaves, fruits, and plants.

1. Artificial Sweeteners

Artificial sweeteners are approved for use by regulatory bodies like the Food Safety and Standards Authority of India (FSSAI) and the U.S. Food and Drug Administration (FDA) within specific Acceptable Daily Intake (ADI) limits [3].

• Sucralose Sucralose, an artificial sweetener made from sucrose, is very popular. It is approximately 600 times sweeter than sugar and is often found in liquid and granulated forms for cooking and baking (stable under heat).
• Saccharin Saccharin is one of the oldest sugar substitutes. It has no calories but is 200 to 700 times sweeter than sugar [3]. It’s used in drinks, processed foods, and some medicines. It is known for a slightly bitter or metallic aftertaste, especially at higher concentrations.
• Aspartame It is about 200 times sweeter than sugar. Aspartame is most often used in diet drinks, cereals, dairy products, and desserts. It is generally not suitable for baking because it loses its sweetness when exposed to high heat.
• Advantame A relatively new sweetener, advantame is extremely potent, ranging from 20,000 to 37,000 times sweeter than sugar. Unlike aspartame, advantame is heat-stable and can be used in baked goods.
• Acesulfame Potassium (Ace-K) This sugar substitute is around 200 times sweeter than regular sugar. It is heat-stable and often mixed with other artificial sweeteners, like sucralose or aspartame, to mask its slightly bitter aftertaste.
• Neotame Neotame is an intense artificial sweetener, estimated to be 7,000 to 13,000 times sweeter than sugar. It is used in combination with other sweeteners to mask bitterness in chewing gum, dairy products, and baked goods.

2. Natural Sweeteners

• Stevia Stevia is a non-nutritive sweetener that comes from the leaves of the Stevia rebaudiana plant. The primary sweet compounds are Stevioside and Rebaudioside A, which are hundreds of times sweeter than sugar and contain virtually no calories.
• Erythritol Erythritol is a sugar alcohol with low calories. It occurs naturally in some fruits, but the powdered form is most often commercially produced. It tastes very much like sugar but may have a cooling sensation or a mildly unpleasant aftertaste in some products.
• Xylitol It is another sugar alcohol that tastes sweet like sugar. Xylitol is recognized for its dental health benefits, as it may help reduce the risk of cavities and tooth decay [4].
• Yacon Syrup Yacon syrup is derived from the root of the yacon plant. It is notable for its high concentration of fructooligosaccharides (FOS), which are soluble fibers that feed healthy gut bacteria. However, consuming large amounts at once can cause significant gastrointestinal discomfort.
• Monk Fruit Sweetener Monk fruit (Luo Han Guo) is a fruit native to Southeast Asia. Its extract is used to make a natural sweetener. It has zero calories or carbs. The sweetness comes from mogrosides, which are antioxidant compounds that some research suggests may have anti-inflammatory effects [5].

Artificial Sweetener Benefits

Artificial sweeteners offer several potential advantages for individuals managing specific health goals or conditions.

Useful in Diabetes Management

Since artificial sweeteners generally do not raise blood sugar levels, they allow people with diabetes mellitus to enjoy sweet foods and beverages without a significant glycemic impact, aiding in better blood sugar control [6].

Support for Weight Management

Table sugar provides “empty calories,” meaning energy without essential nutrients. By replacing caloric sugar with low- or no-calorie artificial sweeteners, individuals with a high body mass index (BMI) can reduce their overall energy intake. This reduction in calorie consumption can support weight loss or weight maintenance when combined with a balanced diet and exercise [7].

Dental Care

Sugar is metabolized by bacteria in the mouth, creating acids that lead to tooth decay. Most non-caloric sweeteners are not fermented by oral bacteria and, therefore, do not contribute to the acidic environment that causes cavities [4].

Artificial Sweeteners: Considering Potential Side Effects and Concerns

While regulatory bodies deem approved artificial sweeteners safe for consumption within the Acceptable Daily Intake (ADI), it’s important to have a balanced view of potential concerns [8].

Aftertaste

Some individuals report that certain intense sweeteners, such as saccharin and Ace-K, leave a distinct, lingering metallic or bitter aftertaste, which can be unpleasant.

Addressing Cancer Risk

Concerns regarding artificial sweeteners and cancer risk have been extensively studied, particularly following historical research on saccharin in animals. Major regulatory bodies, including the National Cancer Institute and the FDA, have concluded that currently approved artificial sweeteners are safe and do not cause cancer when consumed within the established ADI limits [8], [9]. For example, saccharin is no longer required to carry a warning label regarding potential unsafety.

Appetite and Weight Regulation

Some studies suggest that the intense sweetness without corresponding calories might interfere with the body’s natural appetite regulation mechanisms, potentially leading to increased cravings for sweet foods. While low-calorie sweeteners are intended to help with weight loss, excessive consumption might, in some individuals, be associated with weight gain, especially if overall caloric intake is not managed [6].

Digestive System Effects:

Many sugar alcohols and some intense sweeteners are poorly metabolized or pass through the digestive system unchanged. Excessive intake, particularly of sugar alcohols (like Erythritol or Xylitol), can lead to common gastrointestinal side effects such as bloating, gas, and loose stools [10].

Conclusion

Artificial and natural low-calorie sweeteners offer a viable alternative for people looking to manage their blood glucose levels, cut back on sugar, or control their weight. When used in moderation and within established regulatory limits, they are considered safe for most adults and can increase food choices, particularly for individuals with diabetes.

However, sweeteners are not an essential part of the diet. The long-term effects of chronic, high-dose consumption remain an area of ongoing research. As with any dietary component, focusing on a balanced, whole-food diet, practicing mindful portion control, and seeking professional guidance are the foundational pillars of overall health.

Frequently Asked Questions (FAQs)

Are artificial sweeteners safe for daily use?

Regulatory bodies such as the FSSAI, FDA, and EFSA approve them within set intake limits (ADI). For most adults, staying below the Acceptable Daily Intake (ADI) is considered safe.

Do artificial sweeteners raise blood sugar levels?

They contain little to no carbohydrate and generally have minimal or no impact on blood glucose. Nonetheless, individual responses can vary, so blood glucose monitoring is still advisable for people with diabetes.

Can using sweeteners help me lose weight?

Replacing sugar with low-calorie sweeteners may reduce overall energy intake. However, weight loss fundamentally depends on the total quality of your diet, managing portion sizes, and incorporating regular physical activity [7].

Why do some sweeteners leave an aftertaste?

Each chemical compound stimulates the taste receptors differently, leading to lingering flavors. Choosing blends of sweeteners or newer formulations can often help to lessen this effect.

Are natural sweeteners always healthier than artificial ones?

The term “natural” simply refers to the source, not necessarily superior health or nutritional benefits. Both natural and artificial options should be used sensibly and in moderation within a balanced diet.

Disclaimer: This content is provided for general information only. It does not constitute medical or dietary advice. Always consult a qualified healthcare professional for personalised guidance.

References

[1] Sharma, A., Amarnath, S., Thulasimani, M., & Ramaswamy, S. (2016). Artificial Sweeteners as a Sugar Substitute: Are They Really Safe? Indian Journal of Pharmacology, 48(3), 237–240. https://doi.org/10.4103/0253-7613.182888

[2] Angelin, M., Kumar, J., Vajravelu, L. K., Satheesan, A., Chaithanya, V., & Murugesan, R. (2024). Artificial sweeteners and their implications in diabetes: a review. Frontiers in Nutrition, 11, 1411560. https://doi.org/10.3389/fnut.2024.1411560

[3] Kossiva, L., Kakleas, K., Christodouli, F., Soldatou, A., Karanasios, S., & Karavanaki, K. (2024). Chronic use of artificial sweeteners: Pros and cons. Nutrients, 16(18), 3162. https://doi.org/10.3390/nu16183162

[4] Ray, S., & Palui, R. (2025). Artificial sweeteners: Benefits, risks and controversy. Apollo Medicine. https://doi.org/10.1177/09760016251336000

[5] Yeung, A. W. K. (2023). Bibliometric analysis on the literature of monk fruit extract and mogrosides as sweeteners. Frontiers in Nutrition, 10, 1253255. https://doi.org/10.3389/fnut.2023.1253255

[6] Ghusn, W., Naik, R., & Yibirin, M. (2023). The impact of artificial sweeteners on human health and cancer association: A comprehensive clinical review. Cureus, 15(12), e51299. https://doi.org/10.7759/cureus.51299

[7] Nadolsky, K. Z. (2021). COUNTERPOINT: artificial sweeteners for obesity—better than sugary alternatives; potentially a solution. Endocrine Practice, 27(10), 1056-1061. https://www.sciencedirect.com/science/article/pii/S1530891X21011083

[8] U.S. Food and Drug Administration. (2023, July 20). Additional Information about High-Intensity Sweeteners Permitted for Use in Food in the United States. Retrieved from https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states

[9] National Cancer Institute. (n.d.). Artificial Sweeteners and Cancer. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet

[10] Mohammed, D. M., Abdelgawad, M. A., Ghoneim, M. M., Alhossan, A., Al-Serwi, R. H., & Farouk, A. (2024). Impact of some natural and artificial sweeteners consumption on different hormonal levels and inflammatory cytokines in male rats: In vivo and in silico studies. ACS Omega, 9(28), 30364–30380. https://doi.org/10.1021/acsomega.4c01250