When purchasing sugar alternatives, you should also consider the quantity you're buying, the level of sweetness, how much you enjoy the flavor, how it fits within your dietary needs, and how you plan to use it. Ultimately, neither option is 'evil' or 'perfect'-balance is key," says Autumn Rauchwerk, MS, RDN, RYT. Non-nutritive options do not contain calories or contribute to blood sugar changes in the same way, but they have not been studied long-term, and some preliminary research shows that there may be risks involved. "Nutritive sweeteners can impact blood sugar, and high intakes are associated with increased risk of certain chronic diseases. When choosing a sugar substitute, keep in mind that there is no "silver bullet" option. Each type has its own unique nutrition profile, taste and sweetness level, and the best one for you depends on your preferences, dietary needs, and how frequently you're using it. Nutritive sweeteners, which do contain calories, include non-refined sugar sources like honey, maple syrup, and coconut sugar. Non-nutritive (calorie-free) sweeteners include artificial sweeteners, sugar alcohols, and plant-derived options such as stevia and monk fruit extract. While table sugar can fit into a healthful diet, you may prefer to incorporate alternatives for a variety of reasons.
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