Alternative sweeteners explained: which ones are safe?
Walk into any pharmacy or supermarket and you will see little sachets and bottles promising "sweetness without sugar". Some have no calories, some have fewer, and some are just sugar with a healthier-sounding name. Here is a simple guide.
Quick answer
- There are two kinds: high-intensity sweeteners (sucralose, aspartame, saccharin, acesulfame K, stevia, monk fruit) with almost no calories, and sugar alcohols (erythritol, xylitol, sorbitol) with fewer calories.
- All approved sweeteners are considered safe within their daily limits, and they do not raise blood sugar much.
- Gur, honey, brown sugar, coconut sugar and date syrup are still sugar. They have almost the same calories and raise blood sugar.
- The WHO advises not to rely on sweeteners for long-term weight control. The best plan is to slowly get used to less sweetness.
High-intensity sweeteners
These are many times sweeter than sugar, so only a tiny amount is needed. They have zero or almost zero calories.
| Sweetener | Sweeter than sugar | Common names in shops | Notes |
|---|---|---|---|
| Sucralose | About 600 times | Splenda, many "sugar-free" tablets and drops | Heat stable, works in chai and baking |
| Aspartame | About 200 times | Equal, diet colas | Not for people with PKU. Loses sweetness when boiled for long |
| Saccharin | About 300 to 400 times | Sweet'N Low, older sugar-free tablets | Oldest sweetener; can taste bitter |
| Acesulfame K | About 200 times | Mixed into diet drinks and sweets | Usually mixed with others |
| Stevia | About 200 to 300 times | Many brands, often "natural" | From a plant. See our full stevia guide |
| Monk fruit (luo han guo) | About 100 to 250 times | Imported brands | From a fruit; often mixed with erythritol |
Each sweetener has an acceptable daily intake (ADI), set by expert groups like the WHO/FAO committee JECFA. The ADI is the amount you could have every day for life without risk, and it includes a large safety margin. Most people use far less. For example, you would need dozens of sweetener tablets a day to reach the ADI for sucralose.
Sugar alcohols (polyols)
Despite the name, these have no alcohol. They are found in "sugar-free" mithai, chocolates, chewing gum and biscuits.
- Erythritol: almost zero calories, does not raise blood sugar, gentle on the stomach. A 2023 study found a link between high blood levels of erythritol and heart attack and stroke risk. More research is needed, but it is a reason not to eat large amounts.
- Xylitol: about 40 percent fewer calories than sugar, good for teeth (used in chewing gum). Very poisonous to dogs.
- Sorbitol and maltitol: about half the calories of sugar. Maltitol raises blood sugar more than the others.
Warning: eating a lot of sugar alcohols can cause gas, bloating and loose stools. "Sugar-free" sweets often say "excess consumption may have a laxative effect".
"Healthy" sugars that are still sugar
| Sweetener | Calories per teaspoon | Raises blood sugar? |
|---|---|---|
| White sugar (cheeni) | 16 | Yes |
| Gur / jaggery / shakkar | 15 to 16 | Yes |
| Brown sugar | 15 | Yes |
| Honey (shehad) | 21 | Yes |
| Coconut sugar | 15 | Yes |
| Date syrup | 18 to 20 | Yes |
Gur and honey have tiny amounts of minerals and plant compounds, but you would need to eat large amounts to get any real benefit, and by then the sugar does more harm. The WHO counts honey, syrups and fruit juice as "free sugars", the same as white sugar.
Are sweeteners safe?
Every sweetener sold legally has been tested and approved by food safety authorities, such as the WHO/FAO expert committee, Europe's EFSA, the US FDA, India's FSSAI and Pakistan's provincial food authorities. Within normal amounts, they are considered safe for healthy adults.
That said, some research questions remain:
- In 2023, aspartame was classed as "possibly carcinogenic" by the IARC, based on limited evidence, while the safe daily limit stayed the same. See zero calorie soft drinks.
- Some studies suggest sweeteners may change gut bacteria, though results in people are mixed.
- In 2023, the WHO advised against using sweeteners to control weight in the long term, as studies did not show lasting benefit and some linked them with higher diabetes and heart risk. This advice is not for people who already have diabetes.
Who can benefit from sweeteners?
- People with diabetes who find it hard to give up sweet chai or desserts. Sweeteners do not raise blood sugar much and can help.
- People cutting down on sugar, as a step on the way to less sweetness.
- For teeth: sweeteners do not cause tooth decay the way sugar does.
Practical tips
- Use the smallest amount. One tablet or a few drops is usually enough for a cup of chai.
- Choose by use: sucralose and stevia hold up in cooking and hot chai. Aspartame is better in cold drinks.
- Read "sugar-free" mithai labels. They often still have lots of ghee, maida and calories. Sugar-free does not mean calorie-free.
- Cut sweetness slowly. The real long-term win is getting used to less sweet food. See chai with sugar for a step-by-step plan.
- Children: it is better to keep children away from both sugar and sweeteners as much as possible, so they do not develop a strong sweet tooth.
Common questions
Which sugar substitute is best for diabetics?
Sucralose and stevia are popular because they work well in hot chai and do not raise blood sugar. Erythritol is also used. Any approved sweetener in small amounts is fine for most people with diabetes.
Is gur healthier than sugar?
Only slightly. Gur has small amounts of iron and minerals, but its calories and effect on blood sugar are almost the same as white sugar.
Are sugar-free sweets good for weight loss?
Not always. Sugar-free mithai and biscuits can still be high in fat and calories. Check the label.
Do sweeteners make you hungry?
For most people, studies show no big effect on hunger. Some people find sweet tastes make them want more sweet food.
Sources
- World Health Organization. Use of non-sugar sweeteners: WHO guideline. Geneva, 2023. www.who.int/publications/i/item/9789240073616
- U.S. Food and Drug Administration. Aspartame and other sweeteners in food. www.fda.gov
- Witkowski M, Nemet I, Alamri H, et al. The artificial sweetener erythritol and cardiovascular event risk. Nature Medicine, 2023;29:710-718. doi.org/10.1038/s41591-023-02223-9
- World Health Organization. Guideline: sugars intake for adults and children. Geneva, 2015. www.who.int/publications/i/item/9789241549028
- American Diabetes Association Professional Practice Committee. Facilitating positive health behaviors and well-being (non-nutritive sweeteners): Standards of Care in Diabetes, 2024. Diabetes Care, 2024;47(Suppl 1):S77-S110. doi.org/10.2337/dc24-S005
- European Food Safety Authority. Sweeteners. www.efsa.europa.eu/en/topics/topic/sweeteners
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