Decoding Labels: What Has Fake Sugar in It?

October 13, 2025 •

4 min read

According to the World Health Organization, the use of non-sugar sweeteners has increased globally in recent decades, making it more critical than ever to understand what has fake sugar in it and how to identify it. While many consumers actively seek out 'diet' and 'sugar-free' options, these products are not sugar-free, they simply replace sugar with an artificial or alternative sweetener.

Quick Summary

Many processed and diet foods contain low-calorie and artificial sweeteners, necessitating careful label reading to identify ingredients such as sucralose, aspartame, stevia extracts, and sugar alcohols like erythritol.

Key Points

Check the Ingredients List: The most reliable way to find out what has fake sugar in it is by reading the full ingredient list, as it's not reflected in the 'added sugar' count on the label.
Recognize Common Artificial Names: Look for synthetic sweeteners like sucralose (Splenda), aspartame (Equal, NutraSweet), saccharin (Sweet'N Low), and acesulfame potassium (Ace-K).
Identify Sugar Alcohols: These sweeteners often end in '-ol' (e.g., erythritol, xylitol, sorbitol) and are common in sugar-free candies and gum.
Be Aware of 'Natural' Sweeteners: Plant-derived options like stevia and monk fruit are also considered non-nutritive sweeteners and should be identified on the ingredients list.
Question Health Claims: Marketing terms such as 'diet', 'light', and 'zero sugar' are strong indicators that a product contains artificial or alternative sweeteners.
Prioritize Whole Foods: The best approach to managing sugar intake is to rely on unprocessed, whole foods, which often contain natural sugars alongside beneficial fiber and nutrients.

The Ubiquity of Fake Sugar

Fake sugars, also known as sugar substitutes or non-nutritive sweeteners, are widely used to provide sweetness with fewer calories. They are found in thousands of processed food products, often in places you wouldn't expect. The reasons for their inclusion range from reducing the calorie count and appealing to dieters, to improving the taste and extending the shelf life of products.

Unlike traditional sugar, these substitutes do not affect blood sugar levels in the same way, making them popular with individuals managing diabetes. However, this calorie-free appeal doesn't mean they are entirely without consequence, as some studies suggest they may affect the gut microbiome and potentially increase cravings for sweet foods. To truly make informed dietary decisions, one must look beyond marketing claims and delve into the ingredients list.

Common Types of Fake Sugars and Where to Find Them

There are several types of low- and zero-calorie sweeteners approved for use by regulatory bodies like the FDA, falling into different categories based on their origin and chemical structure.

Artificial Sweeteners

These are synthetic compounds that are often much sweeter than regular sugar. They are a staple of the diet food industry.

Aspartame (Brand names: NutraSweet®, Equal®): This sweetener is made from two amino acids and is about 200 times sweeter than sugar. It is commonly found in a wide range of products, though its sweetness can degrade when heated.

Diet Sodas: Diet Coke, Coke Zero, and Diet Snapple.
Sugar-Free Gum: Brands like Trident and Extra.
Other Products: Some yogurts, sugar-free gelatins like Jell-O, and certain drink mixes.

Sucralose (Brand name: Splenda®): This chlorinated sugar derivative is heat-stable and about 600 times sweeter than sucrose, making it suitable for baking.

Diet and Regular Drinks: Hawaiian Punch Fruit Juicy Red Juice and various diet sodas.
Baked Goods: Breads, cereals, and baked desserts often contain it.
Other Products: Protein powders, sauces, and canned fruits marketed as 'no sugar added'.

Acesulfame Potassium (Ace-K) (Brand names: Sunett®, Sweet One®): Often blended with other sweeteners to mask its slight bitter aftertaste, Ace-K is heat-stable and found in many products.

Dairy Products: Some light yogurts and cottage cheese.
Beverages: Diet drinks and rehydration beverages like Propel and Pedialyte.
Snack Foods: Kettle corn and rice crisps.

Saccharin (Brand name: Sweet'N Low®): One of the oldest artificial sweeteners, saccharin has a reputation for a bitter aftertaste in high concentrations.

Tabletop Sweeteners: The iconic pink packets.
Processed Foods: Some candies, baked goods, and canned fruits.

Natural-Source Sweeteners

These are often plant-derived and may be marketed as healthier alternatives, but they are still processed concentrates.

Stevia (Brand names: Truvia®, PureVia®): Extracted from the stevia plant, these glycosides are zero-calorie and can be 200-400 times sweeter than sugar.

Beverages and Food: Yogurts, desserts, and tabletop sweeteners.
Baking: Some stevia products are designed for use in baking.

Monk Fruit (Brand names: Monk Fruit in the Raw, PureLo): Derived from luo han guo fruit, this zero-calorie sweetener is 250-400 times sweeter than sugar.

Packaged Foods: Found in various products, including tabletop sweeteners.

Sugar Alcohols (Polyols)

Though chemically related to sugar, these are not fully absorbed by the body. They contain fewer calories than sugar but are not calorie-free.

Common Examples: Erythritol, Xylitol, Sorbitol, and Maltitol.
Products: Sugar-free gum, candies, baked goods, and oral hygiene products like toothpaste.

Reading the Labels: Your Best Defense

Because fake sugars are not included in the 'Added Sugars' or 'Total Sugars' line on the Nutrition Facts label, inspecting the ingredient list is crucial. Ingredients are listed in descending order by weight, so the higher up a sweetener appears on the list, the more of it is in the product.

Look for names such as: acesulfame potassium (Ace-K), aspartame, sucralose, saccharin, neotame, advantame, and steviol glycosides. For sugar alcohols, look for ingredients ending in '-ol', such as xylitol, sorbitol, and maltitol.

Pay attention to marketing terms like 'diet', 'light', 'no sugar added', 'zero sugar', and 'keto'. These are often clues that a sugar substitute has been used. Be especially vigilant with products that seem otherwise healthy, such as low-fat yogurt, canned fruits, and even some protein powders, as they are common hiding spots for these ingredients.

Comparison Table of Common Sweeteners


Sweetener Name	Type	Common Brand Names	Relative Sweetness (vs. Sugar)	Common Uses	Heat Stability
Aspartame	Artificial	Equal®, NutraSweet®	~200x	Diet sodas, sugar-free gum, powdered drinks	Low; breaks down with heat
Sucralose	Artificial	Splenda®	~600x	Baked goods, beverages, sauces, dairy	High; stable for baking
Acesulfame K	Artificial	Sunett®, Sweet One®	~200x	Diet drinks, desserts, protein shakes	High; stable for cooking
Saccharin	Artificial	Sweet'N Low®	~300-700x	Tabletop sweeteners, baked goods, jams	High; stable for baking
Stevia Extracts	Natural-Source	Truvia®, PureVia®	~200-400x	Beverages, yogurts, tabletop sweeteners	High; some baking blends available
Monk Fruit	Natural-Source	Monk Fruit in the Raw	~250-400x	Beverages, tabletop sweeteners, desserts	High; stable for baking
Erythritol	Sugar Alcohol	Zerose	~0.7x	Baked goods, candies, chewing gum	High; stable for cooking

Conclusion: Making Informed Choices

Understanding what has fake sugar in it is a vital step toward taking control of your nutritional intake. By learning to recognize the various types of artificial sweeteners, natural-source sweeteners, and sugar alcohols, you can move beyond simple front-label claims. Reading the ingredient list is the only way to truly know what is in your food. For many, moderation is key; for others with specific health concerns like phenylketonuria, avoidance may be necessary. Prioritizing whole, unprocessed foods and enjoying sweetness from natural sources like fruits in their whole form is always a sound strategy. Remember that while these substitutes offer a lower-calorie alternative, they can still keep your taste buds accustomed to a high level of sweetness.

For more detailed information on specific sweeteners, you can consult the Mayo Clinic's resource on artificial sweeteners and other sugar substitutes.

Frequently Asked Questions

Artificial sweeteners are synthetic, zero-calorie compounds that are hundreds of times sweeter than sugar. Sugar alcohols, or polyols, are a type of carbohydrate that provides fewer calories and sweetness than sugar and are not completely absorbed by the body.

No, a 'sugar-free' label simply means the product does not contain sucrose or other added sugars. It almost always indicates the presence of an alternative sweetener, like aspartame, sucralose, or a sugar alcohol.

Yes, particularly sugar alcohols such as xylitol and sorbitol. Because they are not fully absorbed, consuming large amounts can cause bloating, gas, and diarrhea in some individuals.

Yes, while derived from natural sources, the sweet compounds from stevia leaves and monk fruit are highly purified and processed before being added to food products. They are still considered non-nutritive sweeteners.

According to the Mayo Clinic, FDA-approved artificial sweeteners are generally considered safe for consumption by healthy individuals, including pregnant people, when used in moderation. Concerns specific to certain conditions like phenylketonuria should be discussed with a doctor.

To reduce your intake, focus on whole foods over processed ones, choose water instead of diet drinks, and use natural, whole-food flavorings like cinnamon or fruit purees instead of highly processed sweeteners.

Yes, they can. The taste profile can differ depending on the type of sweetener used. Some sweeteners, like aspartame, lose sweetness when heated, while others, like acesulfame-K, are heat-stable but can leave a bitter aftertaste. The bulking and moisture properties of sugar are also often replaced with other ingredients.