Sugar Substitutes: What You Need to Know 
Trying to cut back on sugar? You may have noticed products sweetened with sugar substitutes, also called non-sugar or high-intensity sweeteners.
These sweeteners can provide a sweet taste with little or no calories, but what does that mean for your health?
What Are Sugar Substitutes?
Sugar substitutes are ingredients used to add sweetness without adding as much sugar or as many calories as regular table sugar.
Common examples include:
- Aspartame
- Sucralose
- Saccharin
- Acesulfame potassium (Ace-K)
- Neotame
- Advantame
- Stevia-derived sweeteners
- Monk fruit extracts
Some are hundreds of times sweeter than sugar, so only a small amount is needed.
Are They Safe?
FDA-approved high-intensity sweeteners are considered safe when used under their approved conditions of use.
For many sweeteners, scientists establish an Acceptable Daily Intake (ADI). The ADI is an amount that can be consumed every day over a person’s lifetime without an appreciable risk of adverse effects.
Importantly, the ADI is a safety limit—not a recommended amount to consume. It also varies by sweetener and body weight.
For example, the FDA estimates that a 132-pound person would need approximately:
75 packets containing aspartame
23 packets containing sucralose
45 packets containing saccharin
to reach the respective ADI. These numbers are intended to illustrate the safety limits, not to suggest that consuming these amounts is recommended.
What About Weight Management?
Sugar substitutes can reduce the amount of sugar and calories in some foods and beverages. However, research has not established that using non-sugar sweeteners is an effective long-term strategy for managing body weight.
The World Health Organization recommends that people not rely on non-sugar sweeteners for weight control. This recommendation is about their usefulness for health and weight management—not a statement that approved sweeteners are unsafe at permitted levels.
A Better Way to Think About Sweetness
The current Dietary Guidelines for Americans, 2025–2030 emphasize choosing whole, nutritious foods and limiting highly processed foods and added sugars.
Instead of simply replacing all sugar with a sugar substitute, consider gradually getting used to less-sweet foods and beverages.
Try:
- Choosing water or unsweetened beverages more often.
- Adding fruit for natural sweetness.
- Choosing plain yogurt and adding fruit yourself.
- Using less sweetener in coffee, tea, or recipes.
- Comparing Nutrition Facts labels when choosing packaged foods.
The Bottom Line
Sugar substitutes can be used safely within established limits, but “safe” doesn’t necessarily mean “necessary” or “better.”
If you enjoy products containing sugar substitutes, there’s no need to be alarmed. At the same time, a healthy eating pattern doesn’t depend on them. Focus on nutritious foods, limit added sugars, and choose the level of sweetness that works for you.
Sweeten thoughtfully—and let the food shine!
People with phenylketonuria (PKU) should avoid or restrict aspartame because it contains phenylalanine. Always check the ingredient list if you have a medical condition that requires you to avoid a particular ingredient.
Sources
U.S. Food and Drug Administration (FDA), Aspartame and Other Sweeteners in Food; FDA, High-Intensity Sweeteners.
U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2025–2030.
World Health Organization, Use of Non-Sugar Sweeteners: WHO Guideline.
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