A guide to choosing the best sugars, syrups, and sweeteners for you
A guide to choosing the best sugars, syrups, and sweeteners for you
The first WhatSugar–approved sweetener is HERE!
Bear with us as we update our guides for 2025.
THE MOST ASKED SWEETENER QUESTION
Time and time again I'm asked, “What’s the best sweetener?”
The answer isn’t simple—it varies from person to person and depends on personal priorities and concerns. For some, taste is the most important factor. For others, it’s a natural, minimally processed sweetener with no artificial, synthetic, or genetically modified ingredients (GMO). If you’re on a specific diet, it might be a sugar-free or zero-calorie option.
So, the best sweetener FOR ME may not be the best FOR YOU at all!
To find the best sweetener, think about what matters most to you.
Is it taste, culinary versatility, nutritional content, calories, price, or environmental and social certifications like organic or fair trade? Are you following a specific diet, such as keto or low-calorie? Do you have health considerations like diabetes or irritable bowel syndrome (IBS)?
My goal is to help you make an informed choice by providing all the information you need to select the best sweetener for your needs. I want you to easily compare options based on ingredients, nutrition, sweetness, and price. Ultimately, I hope this empowers you to navigate the overwhelming variety of sweeteners available in stores and online.
2025 SWEETENER SELECTION GUIDE
To make your decision easier, I sift through the overwhelming number of sweetener options available by carefully analyzing each product I find in stores nationwide. I gather information from product websites, the front and back of the packaging (ingredients, nutrition facts, and claims), and group similar alternatives together. I also reach out to manufacturers or distributors to get additional details about their products.
NOT SURE WHERE TO START?
You can choose from one of these three groups based on the calories they provide:
1 - Zero-Calorie Sweeteners can be natural, synthetic, or artificial, and they offer fewer than 5 calories per serving. Both natural and synthetic options are plant-based and may be labeled as "natural." These include stevia, monk fruit, allulose, and erythritol. Artificial sweeteners, such as sucralose, aspartame, and saccharin, also fall into this category.
2 - Reduced-Calorie Sweeteners provide 0.4 to 3 calories per gram (1.2 to 12 calories per teaspoon) and are divided into two groups: sugar blends (which are not sugar-free) and those containing low-digestible carbohydrates. The second group is marketed as low in "net carbs" and with a low glycemic index. Most of these are sugar-free, and some are prebiotics. They can be either natural or synthetic.
3 - Sugars, also known as caloric sweeteners, provide 4 calories per gram. This category includes not only table sugar but also honey, maple syrup, agave nectar, and over 70 other sweeteners is stores. Chemically, they consist of two main components—sugar and water. Most solid caloric sweeteners are over 90% sugar and provide 16 calories per teaspoon, while most liquid caloric sweeteners contain more than 50% sugar and provide 22 calories per teaspoon.
5 THINGS TO KEEP IN MIND...
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EVERY DECISION HAS A TRADEOFF
We tend to think of sweeteners as good or bad, but the reality is all sweeteners come with pros and cons, or risks and benefits. There's no perfect sweetener. When choosing sweetener, we must acknowledge the tradeoffs involved, such as taste, cost, or culinary roles. There isn't a one-size-fits-all.
Since each sweetener has strengths and weaknesses, learning about one option's drawbacks doesn’t mean it should be ruled out. We also need to consider the downsides of alternatives. One sweetener is not necessarily better than another. Each one is useful for some applications and not to others. Each and every one has its own distinctive qualities.
When selecting a sweetener, we should focus on what's most important to us—whether that's its unique flavor, culinary roles, or for pleasure. Sugars, in particular, shouldn't be chosen based on their nutritional value, as they're not too different from one another in that regard.
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WHAT IS THE SAFEST SWEETENER TO USE IN 2025?
Completely eliminating sweeteners is neither practical nor recommended. We're hard-wired to crave the sweet taste, and unless you plan to avoid all of them, you’ll likely consume some. In moderate amounts — what we can reasonably expect someone to consume — all FDA-approved high-intensity sweeteners, reduced-calorie sweeteners, and sugars are safe to most people [the general population].
People and the media often mention one study to claim a sweetener is harmful while ignoring numerous studies that show the opposite. They also tend to jump to conclusions about cause and effect of one option, overgeneralizing to a whole group of sweeteners. However, it's important to view individual studies in the context of the broader body of research.
Given the controversy, myths, and misunderstandings surrounding sweeteners, how can we ensure both sides of the issue are properly represented? The key is to let experts who truly understand the subject evaluate the evidence. Not all studies are of equal quality and value. National and international organizations that specialize in evaluating research, grade them as "convincing", "probable", "possible", "suggestive", "limited", "unlikely", and so on.
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WHAT ARE THE NEGATIVE EFFECTS OF SWEETENERS?
With the overwhelming amount of information about the effects of sweeteners on health, where can you find trustworthy knowledge? Who can you rely on? My advice is to seek credible information from a variety of sources—government agencies, healthcare and professional associations, and non-profits. Explore national and international regulatory authorities and food safety websites.
One resource I particularly recommend is the European Commission Knowledge Gateway. For information on high-intensity sweeteners, 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.
Here’s an example: 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 review the consensus on this, check reliable sources like the National Cancer Institute, Food and Drug Administration (FDA), European Food Safety Authority, Cancer Council Australia, and World Cancer Research Fund International [WCRF.org is the world’s leading authority on cancer prevention research related to diet, weight, and activity].
When gathering and filtering information, most of us are not aware, but we all have flaws in our reasoning process. We tend to listen more carefully and pay attention to information that supports our viewpoints or existing knowledge while ignoring evidence to the contrary. Called confirmation bias, it acts at a subconscious level. To change our beliefs, we need to be aware of this bias.
If even a long list of facts proving a sweetener’s safety and approval by a hundred countries doesn’t lead to rational decision-making, it’s likely due to these ingrained biases. Skepticism is a good thing, but we tend to be good at being skeptical when information conflicts with our viewpoints. We are bad at being skeptical when data is in line with our existing knowledge.
Sweeteners may also be an emotional topic. Some of us, especially caregivers, have strong feelings about what we allow in our children's food or drink, and what we'll never use. No matter how safe a sweetener may be, some will never consider it.
4
WHAT'S THE HEALTHIEST SWEETENER IN 2025?
People often ask me, "I just want the healthiest sweetener—can you tell me which one?" The answer is complicated, as what qualifies as a healthy sweetener depends on individual priorities, concerns, and needs. For some, it means a natural, minimally processed sweetener such as honey, maple syrup, or date sugar. For those trying to lose and maintain weight, the healthiest sweetener might be sugar-free or zero-calories. And for people with diabetes, it’s one that won’t spike blood sugar.
According to the FDA, a food labeled as "healthy" (or terms like "healthful," "healthier," or "healthiest") must be a good or excellent source of certain beneficial nutrients that support body function and reduce disease risk. These nutrients include vitamins, minerals, protein, and dietary fiber. However, despite claims that one sweetener is healthier than another, the fact is that sweeteners generally do not qualify as "healthy" by the FDA’s standards.
Sugars (excluding those naturally found in whole foods like milk and fruit) are harmless in small amounts but can be harmful in large quantities. They are energy-dense, providing 4 to 13 times more calories than fruits. High sugar intake significantly increases the risk of dental caries, weight gain, obesity, and other chronic diseases. We are naturally inclined to enjoy sweet foods, and because sugars are widely available, long-lasting, and often inexpensive, it’s easy to consume too much. For their health effects, check the FDA, American Heart Association (AHA), and the Dietary Guidelines for Americans (DGA) which refer to them as "added sugars". Or the World Health Organization (WHO), which calls them "free sugars."
How much sugar is too much?
The AHA recommends no more than six teaspoons per day for women and children, and nine teaspoons for men. The WHO and DGA suggest limiting sugars to no more than 10% of daily calories, which equals about twelve teaspoons on average. The WHO further recommends keeping it below 5% of daily calories, or no more than six teaspoons a day. If you’re consuming more than that, it’s likely too much.
What's the healthiest and safest zero-calorie sweetener?
High-intensity sweeteners (HIS) approved by the FDA allow you to enjoy sweetness with no calories. They are over a hundred times sweeter than table sugar and so, used in tiny amounts. Based on scientific evidence, they are considered safe for the general population when consumed as intended. The FDA has determined that the estimated daily intake of HIS remains within safe limits, even for heavy users. HIS do not affect blood glucose, are non-cariogenic (do not cause cavities), and do not cause cancer at the levels we typically consume. They are safe for people with diabetes, children, and pregnant or breastfeeding women.
WHO and DGA note that questions remain about their long-term effectiveness for weight loss. Research on their impact on the gut microbiome is still ongoing. The role of HIS in enhancing appetite and food cravings is controversial.
What's the best sweetener for gut health?
Reduced-calorie sweeteners (RCS) are often blends of sugars and HIS, although some are low-digestible carbohydrates. These sweeteners provide mild sweetness and bulk (weight and volume) to recipes with fewer calories than sugar. They have little to no effect on blood sugar levels and are non-cariogenic. While their main drawback is that they can cause digestive discomfort, bloating, flatulence, and diarrhea, they may also act as prebiotics, promoting the growth of healthy gut bacteria — a beneficial digestive effect.
5
WHICH SWEETENER TASTES BEST?
Taste is one of the most important factors we consider when choosing a sweetener. If you're like, "I hate sugar alternatives!" or "I can't stand their aftertaste!" — I have good news for you. Gone are the days when ALL THE SWEETENERS tasted weird (especially stevia) and meant the
sacrifice felt too big. Their taste has seriously improved!
But if you ask me, “Which sugar substitute has the best taste?” or “Which one tastes the most like sugar?” — here's the thing about taste. What I taste might be different than what you taste. The choice of sweetener with the best taste is not only subjective but also influenced by genetic and anatomical variations. Different people experience sweeteners in unique ways, based on factors particular to each of us, such as:
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Age
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Sex
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Health
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Education level
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Income
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Food preferences
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Consumption habits
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Environment or context in which we eat the sweetener.
In addition, we also have differences in our taste buds and saliva!
So, the best-tasting sweetener for ME is probably not the best for YOU. What I taste and what you taste can be different. Because of this, it’s nearly impossible to pick a sweetener that everyone will agree on. However, we can identify the sweetener that most people will find acceptable.
And of course, that's table sugar — the most familiar sweetener of all, and so, considered the gold standard of sweet taste. It has a clean, pleasant sweetness from start to finish, that hits quickly, without lingering. All you taste from sugar is sweet, as it has no secondary taste or aftertaste.
Because table sugar is the favorite and most recognizable sweetener, most of us tend to dislike sugar alternatives that do not match its sweetness profile. However, those more focused on the "healthfulness" of a sweetener (where the health benefits outweigh taste considerations), are generally more accepting of "off" tastes such as bitter, metallic, cooling, or licorice-like.
WHICH ZERO-CALORIE SWEETENER TASTES BEST?
As I mentioned earlier, taste is a matter of preference. Some people like the taste of monk fruit, while others prefer stevia. I have my favorites, but they might not be yours. The bottom line is you have to taste various products to find the one that resonates with your palate. However, I can give you 5 tips based on my personal experience and feedback from my readers:
1. Pure extracts (ONLY ONE INGREDIENT) of stevia and monk fruit are bulk-free sweeteners. They have a characteristic taste that some people dislike—monk fruit has a melon rind taste, and stevia has a slightly bitter, licorice-like taste. These off-flavors are especially noticeable when used in large amounts or in drinks like black coffee or tea. They are less predominant when used in foods. We tested hundreds of pure extracts and the one with the best taste — our only WhatSugar-approved pure extract — is HERE.
2. Zero-calorie sweeteners in liquid form are also bulk-free, and like pure extacts, can showcase off-flavors more easily. Monk fruit drops may have a melon rind aftertaste; stevia drops a slightly bitter, licorice-like aftertaste; artificial sweeteners may have a "chemical" taste. The best-tasting liquid sweetener, and the only WhatSugar-approved one, is launching in 2025. You can see it HERE.
3. Erythritol, a sugar alcohol, is a bulk sweetener with a distinct taste issue. Its crystals create a cooling sensation, and most people can't ignore. You'll feel it as it dissolves in your mouth, especially when using excessive amounts, like when you want to make something extra sweet. This so-called “cooling effect” (cold feeling on the tongue) happens because erythritol absorbs energy from its surrounding (your mouth). It feels like sucking a mint — but without the mint flavor. So, keep an eye out for erythritol in the ingredients list. The only WhatSugar-approved bulk sweetener (erythritol-free) is launching in 2025, and you can see it HERE.
4. To find the best-tasting bulk sweetener, check the ingredients list, and make sure it's a blend (NOT pure erythritol or pure allulose, for example). The best-tasting, and only WhatSugar-approved sweetener blend, in coming in 2025.
5. Make your own blend with various sweeteners. If you have a pantry full of sweeteners you don't like (a common complaint from my readers), try mixing them together. I have a great resource that walks you through the steps to DIY sweetener blends, and you can access them HERE.
THE TAKEAWAY
There isn’t one perfect sweetener — one single "right" fit for everyone or every recipe. Choosing the best one involves weighing the pros and cons, understanding what matters most to you, and making sure the benefits outweigh the drawbacks. Explore my 2025 Sweetener Guides to evaluate the strengths and weaknesses of each option and make an informed choice.