ARTIFICIAL SWEETENER
2025 BUYING GUIDE
In my quest to help home cooks make sense of artificial sweeteners, I’ve come across 400+ products in stores. This guide breaks down the key options—from classic pink, yellow, and blue packets to drops and 1:1 sugar replacements. With so much debate surrounding artificial sweeteners, this resource will give you the facts—so you can decide for yourself.
WHAT IS ARTIFICIAL SWEETENER?
Artificial sweeteners are super sweet ingredients that do not exist in nature. Even if they start from a natural source—like sucralose, which is made from table sugar—they are still considered artificial.
And even if their components are naturally found in foods—like aspartame, which breaks down into common nutrients—it doesn’t make them "natural".
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What exactly is the difference between natural, synthetic & artificial?
According to the FDA, natural ingredients are those "found in nature". However, some of these substances exist in nature only in tiny amounts and must be "manufactured artificially" to be produced on a large scale. The FDA still considers these “natural”, but for clarity, here at WhatSugar we refer to them as synthetic.
To explain this, the FDA uses vitamin C (ascorbic acid) as an example. It can be derived from an orange or artificially produced via fermentation, but the final ingredient is identical. The same applies to synthetic sweeteners like erythritol and allulose, which exist in nature but are commercially produced from corn.
On the other hand, the FDA defines artificial ingredients as those "not found in nature and therefore must be artificially produced". In short: Both synthetic and artificial sweeteners are manufactured artificially ("yeast/enzyme made" vs "human made"), but synthetic ones exist in nature, while artificial ones do not.
Note that synthetic is not the same as artificial. Vitamin C made via fermentation would not be considered artificial as it’s indistinguishable from the vitamin C found naturally in fruits. Learn more about natural vs synthetic vs artificial HERE and HERE.
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What are the benefits of artificial sweeteners?
The main benefit of pure artificial sweeteners (without fillers) is that they're super sweet and calorie-free. This puts them into two key categories: high-intensity sweeteners and zero-calorie sweeteners.
Not all zero-calorie sweeteners are high-intensity. For example, erythritol is zero-calorie but less sweet than sugar, meaning you need more of it to achieve the same sweetness.
Artificial sweeteners, on the other hand, are hundreds to thousands of times sweeter than sugar, so they are used in very small amounts.
Take sucralose, for example. It’s around 600x sweeter than sugar, so just 1/10 to 1/16 teaspoon replaces 1 cup of sugar. To swap one teaspoon of sugar (4 g), you need only 0.007 g of sucralose — a tiny fraction of the weight of sugar.
Other artificial sweeteners like saccharin, aspartame, and ace K are less sweet—at around 200x sweeter than sugar—but are still used in very small amounts.
The key benefit? You can enjoy sweetness with no calories while using just a hint compared to sugar—without the health risks of excess sugar intake.
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What’s the difference between pink, yellow, and blue packets? Are they all artificial sweeteners? Yes, sugar substitutes sold in pink, yellow, and blue packets are usually artificial. The color code for them tends to be yellow for sucralose, blue for aspartame, and pink for saccharin.
In this guide, you'll see the package image of artificial sweeteners and brands. Because we have so many choices, I sorted them based on their ingredients—from pure to blends.
BULK VS BULK-FREE SWEETENER
Before we get started, it's important to know that not all products containing artificial sweeteners are super sweet. Some are actually 1:1 sugar replacements, meaning you can measure them just like sugar. So, some artificial sweeteners will offer bulk to your recipes, while others are bulk-free:
• BULK-FREE SWEETENERS are concentrated products mainly used for sweetening purposes and no other culinary role. When it comes to replacing sugar with these sweeteners, less is more. Being super sweet — 200 to 20.000x more than sugar — a little goes a long way, so measure carefully when you start using them. They add no volume, mass, or browning (caramelizing) to recipes. It includes pure sweeteners (single ingredient, no fillers), as well as liquids and tablets.
• BULK SWEETENERS contribute not only to sweetness but also to texture, shelf life, moisture retention, and color—important in baking. Pure artificial sweeteners are bulk-free, so manufacturers blend them with bulk ingredients that are mildly sweet, such as maltodextrin or glucose.
Learn more about the difference between bulk and bulk-free HERE.
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PICK YOUR ARTIFICIAL SWEETENER
Brands and Products
There is A LOT to explore here. Scroll down to see it all, or if you're short on time, jump straight to what you need by clicking a category below:
Click the TRY IT button of each sweetener to be linked to Amazon
where you can read reviews, labels, Q&As, and prices.
Affiliate links help keep this content free (Full disclosure)
BULK FREE SWEETENERS
ARTIFICIAL SWEETENER 101
First, let’s take a closer look at bulk-free sweeteners — highly concentrated and used in tiny amounts.
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Which artificial sweeteners are FDA-approved?
The FDA has permitted the use of six artificial sweeteners in the U.S., as food additives:
1. Sucralose - The most widely used today found in the Splenda yellow packets (Splenda also offers stevia, monk fruit, and allulose sweeteners with no sucralose).
2. Aspartame - The only nutritive sweetener because, being a protein, it provides 4 calories per gram, but it’s used in such tiny amounts that it’s effectively calorie-free.
3. Acesulfame potassium (ace-K) - The blend aspartame-acesulfame works well to create a more sugar-like taste profile.
4. Saccharin - The first artificial sweetener sold in stores, known for its popular brand Sweet’N Low.
5. Neotame - A newer sweetener but is rarely used in consumer products.
6. Advantame - The most recently approved but not commonly found in sugar substitutes.
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How are artificial sweeteners made? What’s the least processed artificial sweetener?
To get details on artificial sweeteners production, refer to the first resources about "Sweeteners" and "Alternatives" listed HERE. All artificial sweeteners undergo extensive processing and refining. No artificial sweetener is “minimally processed”.
ARTIFICIAL SWEETENER IN THE KITCHEN
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Can artificial sweeteners be used for baking and cooking? Does sucralose break down when heated?
Pure aspartame is not heat stable. It breaks down and loses its sweetness when heated above 86°F (30°C), so it's not ideal for baking. If you’re using aspartame in a heated recipe, it’s best to add it after removing the dish from heat. However, aspartame blends (like Equal) are more heat resistant and can tolerate temperatures up to 400°F (204°C) for 40 to 50 minutes.
All other artificial sweeteners, including sucralose, are heat stable, meaning they don't break down or decompose, staying sweet even when used at hot temperatures during baking, making them suitable as a sugar substitute in baked goods.
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Which artificial sweetener tastes most like sugar?
In pure form, sucralose or the aspartame-acesulfame blend taste the most like sugar, while saccharin and ace-K tend to be described as having a "bitter or "metallic" aftertaste. Pure aspartame is often said to have a "chemical" or “artificial” aftertaste, but is considered less "bitter" than saccharin.
Blends (covered in the next section) often taste better than pure or liquid, as they help mask off-flavors and create a more balanced sweetness.
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Which artificial sweetener is best for coffee, tea, or beverages?
For coffee, tea, or other beverages, blends are the best option as they deliver a smoother, more sugar-like taste with less aftertaste. Liquid sweeteners (dispensed in drops or squeezes) are a convenient choice since they mix easily, though some may still have an aftertaste.
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How sweet are artificial sweeteners?
The FDA chart below compares the sweetness level of pure artificial sweeteners, showing how much sweeter they are than sugar.
However, keep in mind that blends are not as concentrated. Some are 1:1 sugar replacements formulated to be measured just like sugar, making them easier to use in recipes. We’ll explore those blends in the next section.
BULK SWEETENERS
BLENDS EXPLAINED
Most artificial sweeteners sold in stores aren’t pure—they’re blends with bulk sweeteners. These blends often contain glucose and or maltodextrin.
It's important to note that 99% of the product's weight typically comes from the bulk sweetener, with just a hint of artificial sweeteners.
This leads to some common questions:
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Why are artificial sweeteners mixed with maltodextrin and glucose?
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Isn't that misleading to call the product one thing when almost all of its weight comes from something else?
It’s a fair concern, and while it can feel like false advertising, there’s more to the story as I go into detail HERE. But here’s a summary of the three main reasons why manufacturers make blends of high-intensity sweeteners:
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Measuring issues:
Artificial sweeteners are 100s of times sweeter than sugar, so you need to use way less to achieve the same sweetness. By blending them with a bulk sweetener, manufacturers create a product that’s easier to measure, with a texture and volume similar to sugar. Instead of having to measure or weigh tiny amounts, you can use regular measuring tools you have in your kitchen.
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Taste profile issues:
Bulk sweeteners help mask off-flavors that pure artificial sweetener have.
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Culinary role issues:
All the artificial sweetener I listed first in this page — the bulk-free ones above — work perfectly whenever sweetness is all you need, such as in hot and cold drinks, smoothies, cocktails, yogurt, or to sprinkle over oatmeal. They're also great for sweetening on the go.
But they will not help thicken your food, make it viscous, or bind ingredients. No browning or caramelizing, either, which makes it unsuitable as the sole sweetener in baking. While you can use them in baking recipes to boost sweetness (with the exception of aspartame), they need to be paired with a bulk sweetener to achieve the sugar-like texture.
That’s where blends come in handy — they provide sweetness along with the bulk and functionality needed for baking success.
BLENDS OF ARTIFICIAL SWEETENERS
With Glucose or Maltodextrin
The bulking sweeteners used in most products below are carbohydrates like glucose and maltodextrin, which often raise additional questions:
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Why replace regular sugar with glucose or maltodextrin?
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Don’t they have the same number of calories as sugar?
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Don’t they raise blood sugar even more than regular sugar?
These concerns are valid — glucose and maltodextrin function very similarly to sugar in the body. While maltodextrin isn’t technically a sugar like glucose, it's quickly broken down into maltose and glucose during digestion, meaning it is absorbed as pure glucose.
Both provide a rapid source of energy (4 calories per gram) and have a high glycemic impact, causing a quick rise in blood sugar levels. So why are they used in sugar substitutes?
Let’s break it down.
Despite their high glycemic index (GI), the key reason they are used in “zero-calorie” sweeteners comes down to quantity (or volume). The amounts of glucose or maltodextrin PER SERVING are so small that they contribute minimal calories and carbohydrates. Maltodextrin, in particular, adds bulk and can occupy 2–3 times more volume than table sugar and glucose.
As defined by law, a product can be labeled as a “zero-calorie sweetener” if one serving provides less than 5 calories. For example, Splenda Granulated is mainly maltodextrin, which offers 4 cal/g. However, since one serving has only 0.5g of maltodextrin, it provides 1.98 cal and is rounded to zero on the Nutrition Facts label.
While this may feel like misleading labeling, it aligns with current regulations and highlights the importance to learn how to choose and use sugar alternatives.
A NOTE ON THE GLYCEMIC INDEX (GI) OF THESE BLENDS: Glucose has a GI of 100, and maltodextrin is even higher. However, blends with artificial sweeteners have an "adjusted GI" because they don't replace table sugar on a weight-to-weight basis. For example, Splenda Granulated is a 1:1 sugar replacement by volume — spoon for spoon, it's as sweet as sugar. But 1 teaspoon of sugar weighs 4g, while 1 teaspoon of this Splenda weighs only 0.5g. To calculate the GI, the sweetness level compared to sugar in weight is used, resulting in a lower GI of 14 (with glucose) to 20 (maltodextrin), as shown in the infographic below.
ARE ARTIFICIAL SWEETENERS SAFE?
Yes, based on the available scientific evidence, artificial sweeteners are safe and approved by the FDA as food additives.
As of 2025, Americans have been sweetening with aspartame for 51 years, saccharin for 48 years, acesulfame K for 37 years, and sucralose for 27 years. Advantame and Neotame are the most recently authorized, but I haven't seen any products yet as those are 7,000 to 20,000x sweeter than sugar.
If you're worried about the safety of artificial sweeteners, or you can't keep up with the sea of information about their health effect and don't know who to trust, [CLICK HERE] to read five things you need to keep in mind.
For all health-related questions, two resources I highly recommend are:
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European Commission Knowledge Gateway – Check out Health effects related to sweeteners intake, which references national and international institutions that have recently examined the potential impact of sweeteners consumption on health.
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World Food Policy Center – A research center at Duke University that explores how food policies impact public health. Their discussion on zero-calorie sweeteners examines the latest research, expert perspectives, their safety, and effects. You can start HERE.
FAQs on Artificial Sweeteners & Health Effects
Let’s break down what we know and what researchers are still trying to figure out.
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What happens to artificial sweeteners in the body? Which artificial sweeteners are absorbed vs. excreted unchanged?
Aspartame is rapidly metabolized into two amino acids—aspartic acid and phenylalanine—and methanol. Those organic compounds are available in many common foods. Amino acids like aspartic acid and phenylalanine are the building blocks of proteins, which are found in milk, eggs, meat, and legumes. Methanol occurs naturally in many fruits and vegetables. Why does aspartame have a warning for people with PKU? Aspartame should be avoided by people with phenylketonuria (PKU), a rare disease that results in brain damage if large amounts of phenylalanine are ingested.
Acesulfame is rapidly and completely absorbed in the small intestine but is not metabolized. 99% of the ingested amount is excreted unchanged within 24 hours, mainly through urine.
Most of the saccharin (85 to 95%) is absorbed in the small intestine and is excreted unchanged in the urine. The remaining unabsorbed amount is excreted in feces.
About 85% of the sucralose is not absorbed in the small intestine, passes through the gastrointestinal tract unchanged, being excreted in feces. The remaining amount is absorbed and most of it is excreted unchanged in urine within 24 hours.
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Is aspartame bad for you?
By law, all ingredients that are approved to be added to food in the U.S., must be safe for consumption. So, based on the available scientific evidence, aspartame is safe.
Aspartame is one of the most studied food additives in the human food supply, yet it remains the most controversial sweetener. Approved in more than 90 countries, Americans have been sweetening with it since 1974 and HERE is a timeline of FDA activities and significant events.
The latest controversy about aspartame arose in July 2023, and you can read about it here: Aspartame Under the Microscope
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Can artificial sweeteners cause digestive issues?
No, pure artificial sweeteners and blends with maltodextrin or glucose are not associated with negative digestive effects — like bloating, stomach rumble, flatulence, and diarrhea.
However, some bulk sweeteners in blends — including erythritol, allulose, xylitol, and dietary fibers — can cause digestive issues when consumed in excess. These effects vary by individual and depend on the amount consumed.
What about the gut microbiome?
Some research show associations — not conclusive proof — that artificial sweeteners may alter gut bacteria, but findings are mixed. Here is an interview with the lead researcher of the Israeli team that challenged the assumption that artificial sweeteners are metabolically inert. Their studies suggested that artificial sweeteners may affect glycemic responses and the composition/function of the gut microbiome.
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Are artificial sweeteners safe during pregnancy and breastfeeding?
By law, all ingredients that are approved to be added to food in the U.S., must be safe during pregnancy and breastfeeding. If you're looking for information on that, here's a resource.
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Which artificial sweeteners are safe for people with diabetes?
All artificial sweeteners listed on this page — in pure form and blends — are safe for people with diabetes.
Unlike sugars, which break down into glucose, pure artificial sweeteners are not metabolized into glucose and so, have no impact on blood glucose or insulin levels.
For example: Sucralose is absorbed but passes through the body without affecting blood sugar. Aspartame is broken down into amino acids, which do not spike glucose levels. Acesulfame K and saccharin are not absorbed and are excreted unchanged.
As shown in the infographics above, blends with glucose and maltodextrin have a low glycemic index (14 to 20).
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Do artificial sweeteners cause cavities?
No. Artificial sweeteners are non-cariogenic as they cannot be fermented by bacteria that cause cavities.
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Do artificial sweeteners cause cancer?
No. While the evidence supports artificial sweeteners do not cause cancer, people still refer to rat studies, some from decades ago, despite a link being never confirmed in humans. Rats are highly susceptible to some cancers, and those studies were ultimately shown to be irrelevant for humans.
To find out for yourself and review the consensus on this, seek credible information from a variety of sources—government agencies, healthcare and professional associations, and non-profits. Here are some of them:
National Cancer Institute
Food and Drug Administration (FDA)
American Cancer Society
European Food Safety Authority
Cancer Council Australia
World Cancer Research Fund International [WCRF.org is the world’s leading authority on cancer prevention research related to diet, weight, and activity].
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Can artificial sweeteners help people lose weight?
Yes, they can. Here's how:
You can eat healthier and lose weight because they help you eat less sugar or even go sugar-free. Weight loss results because there’s a reduction in energy intake when you substitute zero-calorie sweeteners for sugar.
However, sweeteners alone are not a guarantee of weight loss, as people tend to think that artificial sweeteners give them a free pass to overeat other high-calorie foods.
They work well as a tool for weight loss when they're part of a healthy balanced diet.
[Be aware that the main source of sugars in the American diet is not added to foods by consumers. Instead, it's added by manufacturers and found in highly processed foods and beverages. So, simply replacing sugars with zero-calorie sweeteners means that the overall quality of the diet is not going to change much.]
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Do artificial sweeteners cause weight gain and cravings? Do artificial sweeteners affect blood sugar or insulin levels?
There’s no clear evidence that artificial sweeteners cause weight gain or cravings, but the science isn’t settled.
Three key areas regarding the effects of artificial and other high-intensity sweeteners need more research as studies show mixed results:
1- There's a lack of evidence showing they are effective in helping people lose weight in the LONG TERM (over 6 to 18 months), even though studies have shown small weight loss in the short term (3 months or less). You can read the position of the World Health Organization and the Dietary Guidelines for Americans on that.
2- Research on their impact on the gut microbiome is conflicting.
3- It’s controversial whether consuming something sweet without calories could influence appetite and food cravings.
Artificial sweeteners are considered safe and they haven't been linked conclusively to any specific health problems—but if you’re concerned about their conflicting effects, remember that how you use them matters. So, is there a right way to enjoy sweeteners? HERE is the #1 rule to use them wisely.
Ready to Skip the Sweetener Guesswork?
You don't have to go through trial and error with different sweeteners, wasting time, pricey ingredients, and not to mention ruined recipes.
That's why I created the Sugar Swap Starter Kit — your shortcut to choosing and using sugar alternatives with confidence. It is designed for home cooks who want to understand how different options stack up, find the best ones, and get practical tips to use them. This kit offers a quick way to get all your questions answered — all in one easy-to-follow resource!
TAKEAWAY
Artificial sweeteners are intensely sweet, so only small amounts are needed. They are considered safe, with extensive research supporting their use. Not all products are the same. Some are pure and highly concentrated, while others are blends with bulk sweeteners that measure like sugar.
Taste varies. Sucralose and aspartame–acesulfame blends taste most like sugar, while saccharin and ace-K can have a bitter or metallic aftertaste. Blends help mask off-flavors, making them more sugar-like.
How you use them matters and HERE is how to do it right.
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