Understanding Your Options: What are 5 Commonly Used Sweeteners?

November 1, 2025 •

3 min read

The consumption of low-calorie sweeteners has significantly increased in recent years, with data from 2009–2012 showing that almost 25% of children and more than 41% of adults in the U.S. used them. Understanding what are 5 commonly used sweeteners is key to navigating modern dietary choices and managing sugar intake effectively.

Quick Summary

This article examines five widely used low-calorie sweeteners: aspartame, sucralose, stevia, monk fruit, and erythritol. It details their origins, characteristics, uses, and potential health considerations to help consumers make informed dietary decisions.

Key Points

Aspartame: An artificial sweetener made from amino acids, about 200 times sweeter than sugar, and is not heat-stable.
Sucralose: A chlorinated sugar derivative that is heat-stable and about 600 times sweeter than sugar, commonly sold as Splenda.
Stevia: A natural, plant-based, zero-calorie sweetener derived from the stevia plant, which can be 200–400 times sweeter than sugar.
Monk Fruit: A natural, zero-calorie sweetener derived from the monk fruit, with sweetness from antioxidants called mogrosides.
Erythritol: A sugar alcohol that is lower in calories and often used as a bulking agent, though a recent study linked high levels to increased cardiovascular risk.
Health Impact: These sweeteners are often used for weight and blood sugar management but have potential health considerations like effects on gut health, which vary by type.
Usage: Different sweeteners are suited for different applications; for example, sucralose is good for baking, while aspartame is not.

The Rise of Alternative Sweeteners

In response to growing awareness of the health risks associated with excessive sugar consumption, the market for low- and no-calorie sweeteners has expanded dramatically. These sugar substitutes offer a way to enjoy a sweet taste without the caloric load or blood sugar spikes of traditional sugar. However, not all sweeteners are created equal, and understanding their differences is crucial for any nutrition diet. The five prominent sweeteners covered here represent a mix of artificial and natural alternatives, each with unique properties.

Aspartame: The Calorie-Conscious Classic

Aspartame is a widely recognized artificial sweetener found in products like diet sodas and chewing gum. It is about 200 times sweeter than table sugar but is not heat-stable, making it unsuitable for baking. Individuals with PKU must avoid it.

Sucralose: The Heat-Stable Sugar Derivative

Sucralose, known commercially as Splenda, is an artificial sweetener derived from sugar. It is approximately 600 times sweeter than sugar and is stable under heat, making it suitable for baking. While considered safe by the FDA, some studies have raised questions about its potential effects on gut bacteria.

Stevia: The Plant-Based Calorie-Free Option

Stevia is a natural, zero-calorie sweetener from the leaves of the Stevia rebaudiana plant. Its sweet components are significantly sweeter than sugar. It's used in various products but can have a bitter aftertaste for some. Only refined stevia extracts are FDA recognized as safe.

Monk Fruit: An Ancient Antioxidant-Rich Sweetener

Monk fruit sweetener comes from a gourd fruit native to Southeast Asia and has been used in traditional medicine. Its sweetness comes from mogrosides, which are 150–200 times sweeter than sugar. It is stable for cooking and baking. While generally recognized as safe, it is a newer commercial sweetener, and long-term human studies are less extensive.

Erythritol: The Sugar Alcohol with Unique Properties

Erythritol is a sugar alcohol found naturally in some foods and produced commercially through fermentation. It provides about 70% of sugar's sweetness and is often used in sugar-free and keto products, including as a bulking agent. It is less likely to cause digestive upset than other sugar alcohols. However, a 2023 study suggested a potential link between high levels and increased cardiovascular risk.

Comparing the Five Sweeteners


Sweetener	Origin	Sweetness (vs. Sugar)	Calories	Best For	Potential Drawbacks
Aspartame	Artificial (amino acids)	~200x	Minimal (low-cal)	Diet sodas, cold drinks, chewing gum	Not heat-stable, contains phenylalanine, safety debates
Sucralose	Artificial (chlorinated sugar)	~600x	Minimal (zero-cal)	Baking, hot and cold beverages, dairy	Possible gut flora disruption, potentially harmful when heated to very high temps
Stevia	Natural (plant extract)	~200-400x	Minimal (zero-cal)	Beverages, cooking, baking	Potential bitter or licorice-like aftertaste, crude extracts not FDA-approved
Monk Fruit	Natural (fruit extract)	~150-200x	Minimal (zero-cal)	Baking, cooking, beverages	More expensive, less research on long-term effects in humans
Erythritol	Natural (sugar alcohol)	~70%	Minimal (low-cal)	Baking, keto products, bulking agent	Recent study linking high intake to cardiovascular risk, potential nausea in large doses

Navigating the Health and Wellness Trade-offs

Incorporating sweeteners into a nutrition diet involves considering the benefits of reduced sugar against potential effects. They can aid weight management and blood glucose control, particularly for those with diabetes. Sweeteners like erythritol and stevia also do not contribute to tooth decay. However, some studies suggest certain sweeteners may alter the gut microbiome or cause side effects like headaches or digestive issues. The recent study on erythritol and cardiovascular risk highlights the importance of moderation and considering pre-existing health conditions. A balanced approach focusing on reducing overall reliance on sweet foods and drinks is recommended.

Conclusion: Making Informed Sweetener Choices

Selecting a sweetener depends on personal health goals, taste preferences, and sensitivities. Aspartame, sucralose, stevia, monk fruit, and erythritol offer diverse options. From traditional artificial choices to natural plant-based alternatives and sugar alcohols, each has unique characteristics. While beneficial for managing sugar intake, potential health considerations exist, requiring informed choices and moderation. For more information, resources like the U.S. Food and Drug Administration (FDA) are valuable.

Frequently Asked Questions

Artificial sweeteners like aspartame and sucralose are synthetically made, while natural sweeteners like stevia and monk fruit are derived from plant sources. Natural options are often less processed, but both are considered low- or no-calorie alternatives to sugar.

Sucralose (Splenda) is generally considered the best for baking among the most common sweeteners because it remains stable at high temperatures. Aspartame, by contrast, loses its sweetness when heated and is not recommended for baking.

Yes, some people report a bitter or licorice-like aftertaste with stevia, especially when used in high concentrations. Monk fruit is generally known for having a milder, less noticeable aftertaste, while aspartame's taste can be different from sugar, and erythritol has a clean taste.

While the FDA considers erythritol 'Generally Recognized As Safe' (GRAS), a 2023 study found a correlation between high levels of erythritol and an increased risk of heart attack and stroke, especially in individuals with existing cardiovascular risk factors. More research is needed, and people with cardiovascular concerns should consult a doctor.

Yes, zero-calorie sweeteners like stevia, monk fruit, and erythritol do not raise blood sugar levels, making them excellent sugar substitutes for people with diabetes. Aspartame and sucralose are also popular choices for managing blood glucose.

Some studies, particularly animal studies, have suggested that certain sweeteners like sucralose and saccharin can disrupt the balance of gut microbiota. However, research on the effects of different sweeteners on the human gut microbiome is ongoing and sometimes conflicting.

Stevia and monk fruit are considered the most natural, as they are derived from plants. However, the sweeteners sold commercially are highly refined extracts from those plants.

Substituting high-calorie sugar with zero- or low-calorie sweeteners can help reduce overall calorie intake and assist with weight management. However, some research suggests they may still influence appetite or affect metabolic processes, so they should be part of a balanced diet rather than a complete solution.