What is the difference between artificial sweeteners and natural sweeteners?

December 23, 2025 •

4 min read

According to a 2023 FDA report, six high-intensity artificial sweeteners are approved for use in the U.S.. While artificial versions are lab-created, understanding what is the difference between artificial sweeteners and natural sweeteners is key to making informed dietary choices for your health and lifestyle.

Quick Summary

This article explores the core distinctions between artificial and natural sweeteners, detailing their origins, calorie content, impact on blood sugar, and potential health effects. It provides a comparative analysis to help consumers identify the best option for their dietary needs.

Key Points

Source: Artificial sweeteners are lab-made chemicals, while natural sweeteners originate from plants or animals.
Calories: Artificial options are typically zero-calorie, whereas most natural sweeteners contain calories and carbohydrates.
Blood Sugar: Artificial and novel plant-based sweeteners generally don't impact blood sugar, but many traditional natural sweeteners will cause a rise.
Taste: Artificial sweeteners often have an intense sweetness and sometimes a lingering aftertaste, unlike the more complex flavors of natural varieties like honey or maple syrup.
Health Effects: While approved as safe in moderation, artificial sweeteners face ongoing debate regarding potential impacts on gut health and metabolism.
Moderation is Key: Regardless of the type, both artificial and natural sweeteners should be consumed in moderation as part of a balanced diet focused on whole foods.

Origins: Synthetic vs. Plant-Based

The fundamental distinction between artificial and natural sweeteners lies in their source and chemical composition. Artificial sweeteners are synthetic substances created in laboratories to mimic the sweet taste of sugar, often with zero or minimal calories. These high-intensity sweeteners are significantly sweeter than table sugar, meaning only a tiny amount is needed to achieve the desired sweetness. Examples approved by the FDA include aspartame (Equal, NutraSweet) and sucralose (Splenda).

In contrast, natural sweeteners are derived from plant or animal sources and tend to be less processed. Examples include honey from bees, maple syrup from maple trees, and stevia extract from the Stevia rebaudiana plant. Even with minimal processing, many natural sweeteners still contain calories and carbohydrates, unlike their artificial counterparts. However, some plant-derived options, like monk fruit and purified stevia extracts, are calorie-free novel sweeteners.

Artificial Sweeteners: The Zero-Calorie Deception?

Artificial sweeteners are often marketed as a tool for weight management and a safe sugar alternative for individuals with diabetes, since they do not raise blood sugar levels. However, the health effects are a topic of ongoing research and debate. Some studies suggest that regular consumption may lead to issues like gut microbiome imbalances, altered glucose tolerance, and increased cravings for sweet foods. The World Health Organization even released guidelines recommending against using non-sugar sweeteners for long-term weight control, citing potential risks of chronic diseases. Critics also point to a potential link between high consumption and an increased risk of heart attack and stroke, especially with sweeteners like erythritol.

Natural Sweeteners: Not Always 'Healthier'

While the term 'natural' often implies a healthier choice, it's crucial to differentiate between different types of natural sweeteners. Many, like honey, maple syrup, and agave nectar, are still added sugars that provide calories and can impact blood sugar levels, especially when consumed in large amounts. Trace minerals and antioxidants found in some natural options, like raw honey and maple syrup, do not negate their sugar content or caloric value. However, some less-processed natural options, such as fruit purees or dates, can offer nutritional benefits like fiber, vitamins, and antioxidants. For those monitoring blood sugar, plant-derived novel sweeteners like stevia and monk fruit are calorie-free options that do not cause blood sugar spikes.

Taste Profile and Cooking Properties

The taste profiles and cooking applications of artificial and natural sweeteners differ significantly.

Taste and Flavor: Natural sweeteners like honey and maple syrup offer complex, nuanced flavors with earthy or caramel notes, which can enhance the taste of food and beverages. Artificial sweeteners, being much sweeter, often have a more intense, sometimes synthetic or bitter, aftertaste that many people find unpleasant.
Cooking and Baking: Natural caloric sweeteners are often favored in baking for their ability to contribute to moisture, browning, and texture. Artificial sweeteners, while useful, can be challenging to substitute directly into recipes that rely on the bulk and caramelization of sugar. Many are heat-stable, but require careful measurement due to their high intensity.

Comparison of Sweeteners


Feature	Artificial Sweeteners	Natural Sweeteners	Novel Sweeteners (Plant-Based)
Source	Chemically synthesized in a lab.	Plant or animal-based (e.g., honey, maple syrup).	Derived from plants (e.g., stevia, monk fruit).
Calorie Content	Zero to minimal calories.	Can be high in calories; contains carbs.	Zero calories.
Impact on Blood Sugar	Minimal to no impact on blood glucose levels.	Varies; many can raise blood sugar.	No impact on blood sugar.
Processing	Highly processed for synthesis.	Minimally to moderately processed.	Can be highly processed to extract compounds.
Nutritional Value	Generally none.	May contain trace amounts of minerals and antioxidants.	Generally none beyond sweetness.
Taste	Often intensely sweet with a potential aftertaste.	Complex and varied flavors.	Can have a taste similar to sugar, but varies.

Conclusion: Choosing the Right Sweetener for You

Ultimately, the choice between artificial and natural sweeteners depends on individual health goals, dietary needs, and taste preferences. For those managing diabetes or seeking to drastically reduce calorie intake without raising blood sugar, calorie-free options like purified stevia, monk fruit, or artificial sweeteners can be beneficial. However, some artificial sweeteners have potential long-term health concerns that warrant moderation. Natural sweeteners like honey or maple syrup can provide some nutritional benefits, but their caloric and sugar content means they should still be consumed in moderation, especially if weight management or blood sugar is a concern. Regardless of your choice, a balanced approach focused on whole foods with minimal added sweeteners is often the best strategy for overall health. For specific medical advice, consulting a healthcare professional is always recommended.

Authoritative Source

For more detailed information on FDA-approved sweeteners, visit the official Food and Drug Administration website: Additional Information about High-Intensity Sweeteners Permitted for use in Food in the United States.

Considerations for Moderation

Even 'healthy' sweeteners like honey and maple syrup are still forms of added sugar and should be limited. Overconsumption can contribute to weight gain and blood sugar issues.
Artificial sweeteners can be up to 20,000 times sweeter than table sugar, potentially altering taste perception and increasing cravings for intensely sweet foods over time.
Some sugar alcohols, though derived from natural sources, can cause digestive issues like bloating and gas if consumed in large quantities.
Read ingredient labels carefully, as many products blend different sweeteners, and some 'natural' options are more processed than you might expect.

Sweeteners and Gut Health

Recent research suggests that some artificial sweeteners, including sucralose and saccharin, may negatively affect the gut microbiome by causing an imbalance in gut bacteria.
Natural, plant-derived sweeteners like yacon syrup, which is high in fructooligosaccharides, may actually feed beneficial bacteria in the intestine.
The long-term effects of many sweeteners on the gut are still under investigation, highlighting the importance of cautious consumption.

Frequently Asked Questions

Not necessarily. While some natural sweeteners like stevia and monk fruit are calorie-free, others such as honey and maple syrup are still added sugars with calories and can impact blood sugar. The term 'natural' does not guarantee health benefits, and moderation is key for both.

No, reputable health organizations like the National Cancer Institute state that FDA-approved artificial sweeteners do not cause cancer in humans when consumed within recommended guidelines. Early studies suggesting a link were conducted on animals and later deemed irrelevant to human consumption.

Some studies have shown that certain artificial sweeteners, such as sucralose and saccharin, can alter the gut microbiome and cause imbalances in gut bacteria. However, more research is needed to fully understand the long-term effects on human gut health.

Calorie-free artificial sweeteners and novel plant-based sweeteners like stevia and monk fruit are preferred for managing blood sugar, as they do not cause spikes. Natural caloric sweeteners like honey and maple syrup can raise blood glucose levels and should be used with caution by those with diabetes.

The molecules of artificial sweeteners are structured differently from sugar, which can cause them to fit imperfectly into the sweetness receptors on your tongue. This can result in a lingering, often bitter or synthetic, aftertaste that is not present in natural caloric sweeteners.

Sugar alcohols, like xylitol and erythritol, are a separate category. Some occur naturally in fruits, but most are synthetically derived from other sugars. While they have fewer calories than sugar and a lower glycemic index, they can cause digestive upset in some individuals.

For baking, natural caloric sweeteners like honey or maple syrup are often easier to work with, as they contribute to moisture, texture, and browning. Artificial sweeteners, being much sweeter, require less quantity and may not produce the same textural results in baking.