Rethinking Sugars and Substitutes: Is Sugar the Safer Sweetener?

Sugars and Sugar Substitutes

Sugars and Sugar Substitutes

Many of us have read alarming headlines about the dangers of white granulated sugar and its substitutes, prompting questions like: Which sweetener is truly the healthiest? Are sugar substitutes actually safe? It’s time to clear the air and take a closer look.

This post explores some of the science behind common sweeteners—natural and artificial—sharing information about their health impacts, hidden risks, and how they compare to good old-fashioned sugar.

Refined table sugar isn’t the problem; overuse is what poses health risks. When consumed within recommended limits, it may actually be safer than many sweeteners marketed as “guilt-free.” Yellow granulated sugars are metabolically similar.

This post explores some of the science behind common sweeteners—natural and artificial—sharing information about their health impacts, hidden risks, and how they comare to good old-fashioned sugar.

These sugars are likely safe for most people (excluding those with diabetes or other sugar-related conditions) if used within the recommended daily limits for added sugars (including sugar, corn syrup, and honey):

• Women: 6 teaspoons (24 grams).

• Men: 9 teaspoons (36 grams).

  
  

Why Sugar May Be the More Predictable Choice

• Metabolically predictable: Unlike artificial sweeteners, sugar follows well-understood metabolic pathways. No surprises for your gut or brain.

• No microbiome disruption: Artificial sweeteners like sucralose and saccharin may alter gut flora—sugar does not.

• No endocrine confusion: Some non-nutritive sweeteners may trigger insulin or other hormonal responses—sugar doesn’t.

• No GI distress: Sugar doesn’t cause bloating or diarrhea like sugar alcohols often do. Sugar substitutes seem to have some quirky potential side effects—many of which are currently being studied.

  
  

So, with the exception of sorbitol (with seemingly fewer side effects than the others), I would think before I use these substitutes. Consideration: If you reach the recommended limit of sugar, use one of these to supplement but don't use a substitute regularly.

Sugars

Our bodies don’t require added sugar beyond what we consume in our regular diets. Carbohydrates are naturally broken down into glucose, and we also get sufficient sugars from whole foods.

Processed Sugar

Often labeled as “white sugar,” “table sugar,” or “granulated sugar,” it is typically derived from either sugar cane or sugar beets. While the source may differ, the end product is nearly identical: pure sucrose, a compound made of equal parts glucose and fructose. Regardless of origin, both types are metabolized similarly and pose the same health risks when consumed in excess.

Potential Health Risks if Used in Excess

• Elevated triglycerides (dangerous cholesterol).

• High blood pressure.

• Cardiovascular strain.

• Increased inflammation, contributing to chronic disease.

• Atherosclerosis: Sugar-sweetened beverages are associated with artery-clogging plaque buildup.

• Mental & Emotional Health - including mood swings, anxiety, and depression. Sugar "crashes" after taking in a lot of sugar and excessive sugar intake may disrupt neurotransmitter balance and worsen emotional regulation.

• Insulin resistance → Type 2 diabetes risk.

• Non-alcoholic fatty liver disease (NAFLD): Excess fructose is metabolized in the liver and can lead to fat accumulation (from fructose component).

• Visceral fat gain: Fructose promotes deep abdominal fat, which is linked to heart disease and diabetes.

• Dental decay – the most cariogenic sugar (causes more cavities) than other sugars.

• Obesity – linked to obesity.

  
  

Yellow Processed Sugar

You’ve seen it in those little brown packets at restaurants. It may look healthier, but yellow granulated sugar is essentially the same as refined white sugar and carries the same health risks. It’s still sucrose, just with a touch of molasses, which adds trace minerals like calcium, iron, and magnesium—but not in useful amounts.

Is it Good for You?

Use it in great moderation like granulated sugar (above)—stay within the recommended limits.

Corn Syrup

Derived from corn, corn syrup starts as corn starch, but through processing, it’s turned into glucose. Sometimes, fructose is added, and it is made into high-fructose corn syrup (HFCS), which contains both glucose and fructose, making it nearly identical to table sugar. HFCS is often hidden in processed foods and beverages, making it easier to overconsume. Like white sugar, the glucose in corn syrup and even more so in high-fructose corn syrup is linked to risks similar to those from processed sugar.

Honey

Honey is made up of fructose and glucose. While it does have many benefits (antioxidant, anti-inflammatory, antibacterial, minerals, and others), it is still a sugar and in larger than normal amounts (about 1 1/2 tablespoons daily) can also pose the same health risks as the sugars mentioned above.

Sugar Substitutes

Sugar Alcohols: Xylitol, Erythritol, and Sorbitol

Note: Have a lot of gas or bloating? Think about the sugarless gum, candies, or sugar substitutes you are using! These alcohol-sugars are notorious for causing stomach problems like gas and bloating!

Sorbitol – Sorbitol is a nutritive sugar substitute—it provides some calories, though fewer than sugar, and is designed to reduce some of the risks and adverse effects associated with traditional sugars. Although sorbitol occurs naturally in fruits, manufacturers overwhelmingly produce it from corn-derived starch. Through chemical processing, its structure is first converted to glucose, then to a sugar alcohol (not an alcohol, and chemically distinct from sugar or starch).

Uses: Sorbitol is commonly found in sugar-free gums, candies, medications, toothpaste, and mouthwash due to its non-cariogenic properties (it doesn’t feed oral bacteria). It’s also used as a sweetening additive in cooking, coffee, and tea.

Side Effects: Most side effects involve the gastrointestinal system, due to how sorbitol is metabolized in the gut: gas, bloating, cramping, diarrhea, and nausea. These effects are often avoidable with moderation.

Is it good for you? Possibly better than other sugar alcohols like xylitol and erythritol, which may carry greater risks (e.g., increased blood clotting).

Erythritol – Like sorbitol (above), manufacturers break down corn or wheat starch into glucose, which then undergoes fermentation and purification to produce a sugar alcohol (not an alcohol, and chemically distinct from sugar or starch).

Uses: Commonly marketed as a “natural” sweetener in keto and diabetic-friendly products.

Side Effects: Erythritol can cause digestive issues, though it’s generally better tolerated than sorbitol or xylitol due to differences in absorption and metabolism. While some studies suggest it may alter the gut microbiome, erythritol is largely resistant to fermentation, meaning it doesn’t feed gut bacteria the way other sugar alcohols do. More concerning, a study published by the NIH linked high blood levels of erythritol to an increased risk of heart attack, stroke, and death. A Cleveland Clinic study further associated erythritol with enhanced blood clotting and cardiovascular risk, especially in people with preexisting conditions. The body’s inability to efficiently break down excess erythritol may contribute to these risks. Despite these findings, erythritol remains FDA-approved as a GRAS (Generally Recognized As Safe) ingredient—and it’s cheap to produce, making it attractive to manufacturers.

Is it good for you? May not be safe—especially for those who have cardiovascular risk factors.

Xylitol – Xylitol is made from a different kind of sugar called xylose, which is typically extracted from birchwood, corn husks, or sugar cane. Through several chemical processes, xylose is converted into a sugar alcohol—a compound with a sweet taste but a chemical structure distinct from both sugar and starch.

Uses: Xylitol is a plant-based sweetener found in sugar-free gum, toothpaste, baked goods, nasal sprays, hard seltzers, and dental health products. It’s especially prized for its cavity-fighting properties, as it doesn’t feed oral bacteria.

Side Effects: Like other sugar alcohols, xylitol can cause gastrointestinal symptoms such as gas, bloating, and diarrhea—especially in large doses. Emerging evidence suggests that, like erythritol, xylitol may also be linked to increased blood clotting and cardiovascular risks, particularly in individuals with underlying health conditions.

Note: Xylitol is highly toxic to dogs, even in small amounts. It can cause rapid insulin release, leading to hypoglycemia, seizures, liver failure, or death.

Is it good for you? Probably not ideal as a regular sugar substitute—at least until further studies clarify its long-term safety. Dental use may be an exception, but caution is warranted, especially in higher doses or for those with cardiovascular risk factors.

Miscellaneous Sugar Substitutes (Non-Sugar or Sugar Alcohol)

Stevia – Stevia is a natural, zero-calorie sweetener derived from the Stevia rebaudiana plant. It’s not a sugar but contains sweet-tasting compounds called steviol glycosides, which are extracted and purified from the leaves. Note: Whole stevia leaves and crude extracts are not approved by the FDA due to concerns about potential kidney, heart, and vascular effects. Only high-purity stevia leaf extracts are considered safe for use in foods and beverages.

Uses: Stevia is used for things like sugar-free drinks, tabletop sweeteners, baking blends, yogurts, protein bars, candies, and flavored supplements.

Side Effects: While generally well-tolerated, stevia may cause side effects in some individuals: Gastrointestinal symptoms: bloating, nausea, diarrhea—especially when blended with sugar alcohols; blood pressure and blood sugar effects: may cause hypotension or hypoglycemia, particularly in those with low baseline levels or on related medications; has diuretic action: may increase fluid loss and affect kidney function. There are also hormonal concerns: some studies suggest possible endocrine disruption (estrogen, testosterone, thyroid), though findings are inconsistent and mostly limited to high doses. Allergic reactions while relatively rare, can occur in those allergic to ragweed, chrysanthemums, marigolds, or daisies.

Is it good for you? Questionable. It is still under review. While stevia may be a safer alternative to artificial sweeteners for many, caution is advised—especially for those with cardiovascular, endocrine, or autoimmune conditions. Moderation and product purity matter.

Aspartame (Equal and Nutrasweet) – Aspartame is not a sugar or sugar alcohol. It’s a synthetic compound made from two naturally occurring amino acids—aspartic acid and phenylalanine—plus a methyl group that contributes to its sweet taste.

Uses: Aspartame is used in many diet sodas, sugar-free gums, low-calorie and processed foods, some medications, and chewable supplements.

Side Effects: Aspartame is generally recognized as safe (GRAS) by regulatory agencies like the FDA, but some individuals report side effects, including: Headaches, dizziness, and mood changes in sensitive individuals. Additionally, breakdown products—phenylalanine, aspartic acid, and methanol—have raised concerns about neurotoxicity and cancer risk, though current evidence remains inconclusive. Gut health: Emerging research suggests aspartame may subtly influence metabolism and gut microbiome composition, though findings are still evolving.

PKU warning: People with phenylketonuria (PKU) must avoid aspartame entirely due to their inability to metabolize phenylalanine.

NOTE: NOT FOR USE IN BAKING - it breaks down and loses its sweetness.

Is it good for you? The jury is still out, maybe not.

Sucralose (Splenda) – Sucralose is a synthetic sweetener made by chemically modifying sucrose. Specifically, three hydroxyl groups are replaced with chlorine atoms, creating a compound that is 600 times sweeter than sugar and largely non-metabolizable by the body.

Uses: It is used in sugar-free gum, candies, beverages, diabetic-friendly foods, and low-calorie products, toothpaste, and mouthwash (non-cariogenic: does not promote tooth decay) and also as a laxative (draws water into the colon).

Side Effects: While sucralose is FDA-approved and considered safe at typical intake levels, research has raised several concerns: Headaches, dizziness, and appetite stimulation (personal accounts); gut microbiome disruption: Rodent studies show reduced beneficial bacteria and increased inflammation; insulin sensitivity: Some human studies suggest sucralose may impair insulin response in individuals not accustomed to artificial sweeteners; heat instability: When heated above 248°F (120°C), sucralose can break down into chlorinated byproducts such as chloropropanols, PCDD, and PCDF, which are potentially toxic and may pose carcinogenic risks.

Is it good for you? Jury is still out. Caution. Maybe not. Risks of Splenda: Too Risky to Use? - National Center for Health Research.

Saccharin (Sweet‘N Low) – Saccharin is one of the oldest artificial sweeteners, first discovered in the late 1800s during research on coal tar derivatives. Today, it’s produced through chemical synthesis using compounds like toluene or phthalic anhydride—both of which are also used in industrial solvents and plastics.

Uses: Often used in diet sodas, sugar-free candies, processed foods, tabletop sweeteners, baked and processed food, toothpaste, and pharmaceuticals.

Side Effects: Digestive issues: bloating or stomach discomfort and metallic aftertaste. Ongoing debates have been conducted over the years about this stuff causing cancer. Saccharin was once linked to bladder cancer in rats, prompting warning labels in the 1970s. However, further studies apparently found the risk was species-specific and not applicable to humans. The FDA, WHO, and American Cancer Society have all reviewed the data and consider saccharin safe for human consumption. Still… it’s hard to ignore that toluene, a precursor in saccharin synthesis, is also used in paint thinners and plastics. That alone gives some people pause.

Should I Use It?

Even with regulatory approval, I am skeptical given saccharin’s industrial origins or potential side effects (search up “toluene”). There are alternatives.

Truvia (Stevia and erythritol mix) - See Stevia and erythritol listings above. Truvia is a plant-based, calorie-free sweetener made from a blend of stevia leaf extract and erythritol, a sugar alcohol. Stevia provides intense sweetness, while erythritol adds bulk and texture—making Truvia suitable for both beverages and baking.

Uses: Tabletop sweetener, baked goods and desserts, yogurts and flavored dairy products, sugar-free beverages, protein bars, and low-carb snacks.

Side Effects: See the notes above for Stevia and erythritol for a list of potential side effects:

• Stevia: May cause bloating or nausea in sensitive individuals; some extracts may interact with blood pressure or diabetes medications.

• Erythritol: Can trigger gas, bloating, or diarrhea in higher doses due to its fermentation in the colon; recent studies have raised questions about its link to cardiovascular risk, though findings remain inconclusive.

  
  

Should I Use It? Too many potential side effects - I think I would find something better like granulated sugar in small quantities or sorbitol (if it does not bother your stomach).

Conclusion

So, what is a person to do? Pick your poison. If you are not a diabetic, start using a little bit of granulated sugar or honey (Women: 6 teaspoons - 24 grams and Men: 9 teaspoons - 36 grams). Read your labels and change things up, alternating different sugar substitutes so you don't get too much of one. Moderation is the key. Be aware that some of these non-sugar sweeteners are even used in chewable vitamins & supplements, nasal sprays & lozenges, salad dressings, pasta sauces, coleslaw & pickled vegetables, instant oatmeal packets, protein bars & shakes, yogurts, diet soda, flavored waters & iced teas, energy drinks & electrolyte mixes, and low-carb alcoholic beverages, including some seltzers, among others.

These sugars are likely safe for most people (excluding those with diabetes or other sugar-related conditions) if used within the recommended daily limits for added sugars (including sugar, corn syrup, and honey):

• Women: 6 teaspoons (24 grams).

• Men: 9 teaspoons (36 grams).

  
  

Why Sugar May Be the More Predictable Choice

• Metabolically predictable: Unlike artificial sweeteners, sugar follows well-understood metabolic pathways. No surprises for your gut or brain.

• No microbiome disruption: Artificial sweeteners like sucralose and saccharin may alter gut flora—sugar does not.

• No endocrine confusion: Some non-nutritive sweeteners may trigger insulin or other hormonal responses—sugar doesn’t.

• No GI distress: Sugar doesn’t cause bloating or diarrhea like sugar alcohols often do. Sugar substitutes seem to have some quirky potential side effects—many of which are currently being studied.

  
  

So, with the exception of sorbitol (with seemingly fewer side effects than the others), I would think before I use these substitutes. Consideration: If you reach the recommended limit of sugar, use one of these to supplement but don't use a substitute regularly.

Sugars

Our bodies don’t require added sugar beyond what we consume in our regular diets. Carbohydrates are naturally broken down into glucose, and we also get sufficient sugars from whole foods.

Processed Sugar

Often labeled as “white sugar,” “table sugar,” or “granulated sugar,” it is typically derived from either sugar cane or sugar beets. While the source may differ, the end product is nearly identical: pure sucrose, a compound made of equal parts glucose and fructose. Regardless of origin, both types are metabolized similarly and pose the same health risks when consumed in excess.

Potential Health Risks if Used in Excess

• Elevated triglycerides (dangerous cholesterol).

• High blood pressure.

• Cardiovascular strain.

• Increased inflammation, contributing to chronic disease.

• Atherosclerosis: Sugar-sweetened beverages are associated with artery-clogging plaque buildup.

• Mental & Emotional Health - including mood swings, anxiety, and depression. Sugar "crashes" after taking in a lot of sugar and excessive sugar intake may disrupt neurotransmitter balance and worsen emotional regulation.

• Insulin resistance → Type 2 diabetes risk.

• Non-alcoholic fatty liver disease (NAFLD): Excess fructose is metabolized in the liver and can lead to fat accumulation (from fructose component).

• Visceral fat gain: Fructose promotes deep abdominal fat, which is linked to heart disease and diabetes.

• Dental decay – the most cariogenic sugar (causes more cavities) than other sugars.

• Obesity – linked to obesity.

  
  

Yellow Processed Sugar

You’ve seen it in those little brown packets at restaurants. It may look healthier, but yellow granulated sugar is essentially the same as refined white sugar and carries the same health risks. It’s still sucrose, just with a touch of molasses, which adds trace minerals like calcium, iron, and magnesium—but not in useful amounts.

Is it Good for You?

Use it in great moderation like granulated sugar (above)—stay within the recommended limits.

Corn Syrup

Derived from corn, corn syrup starts as corn starch, but through processing, it’s turned into glucose. Sometimes, fructose is added, and it is made into high-fructose corn syrup (HFCS), which contains both glucose and fructose, making it nearly identical to table sugar. HFCS is often hidden in processed foods and beverages, making it easier to overconsume. Like white sugar, the glucose in corn syrup and even more so in high-fructose corn syrup is linked to risks similar to those from processed sugar.

Honey

Honey is made up of fructose and glucose. While it does have many benefits (antioxidant, anti-inflammatory, antibacterial, minerals, and others), it is still a sugar and in larger than normal amounts (about 1 1/2 tablespoons daily) can also pose the same health risks as the sugars mentioned above.

Sugar Substitutes

Sugar Alcohols: Xylitol, Erythritol, and Sorbitol

Note: Have a lot of gas or bloating? Think about the sugarless gum, candies, or sugar substitutes you are using! These alcohol-sugars are notorious for causing stomach problems like gas and bloating!

Sorbitol – Sorbitol is a nutritive sugar substitute—it provides some calories, though fewer than sugar, and is designed to reduce some of the risks and adverse effects associated with traditional sugars. Although sorbitol occurs naturally in fruits, manufacturers overwhelmingly produce it from corn-derived starch. Through chemical processing, its structure is first converted to glucose, then to a sugar alcohol (not an alcohol, and chemically distinct from sugar or starch).

Uses: Sorbitol is commonly found in sugar-free gums, candies, medications, toothpaste, and mouthwash due to its non-cariogenic properties (it doesn’t feed oral bacteria). It’s also used as a sweetening additive in cooking, coffee, and tea.

Side Effects: Most side effects involve the gastrointestinal system, due to how sorbitol is metabolized in the gut: gas, bloating, cramping, diarrhea, and nausea. These effects are often avoidable with moderation.

Is it good for you? Possibly better than other sugar alcohols like xylitol and erythritol, which may carry greater risks (e.g., increased blood clotting).

Erythritol – Like sorbitol (above), manufacturers break down corn or wheat starch into glucose, which then undergoes fermentation and purification to produce a sugar alcohol (not an alcohol, and chemically distinct from sugar or starch).

Uses: Commonly marketed as a “natural” sweetener in keto and diabetic-friendly products.

Side Effects: Erythritol can cause digestive issues, though it’s generally better tolerated than sorbitol or xylitol due to differences in absorption and metabolism. While some studies suggest it may alter the gut microbiome, erythritol is largely resistant to fermentation, meaning it doesn’t feed gut bacteria the way other sugar alcohols do. More concerning, a study published by the NIH linked high blood levels of erythritol to an increased risk of heart attack, stroke, and death. A Cleveland Clinic study further associated erythritol with enhanced blood clotting and cardiovascular risk, especially in people with preexisting conditions. The body’s inability to efficiently break down excess erythritol may contribute to these risks. Despite these findings, erythritol remains FDA-approved as a GRAS (Generally Recognized As Safe) ingredient—and it’s cheap to produce, making it attractive to manufacturers.

Is it good for you? May not be safe—especially for those who have cardiovascular risk factors.

Xylitol – Xylitol is made from a different kind of sugar called xylose, which is typically extracted from birchwood, corn husks, or sugar cane. Through several chemical processes, xylose is converted into a sugar alcohol—a compound with a sweet taste but a chemical structure distinct from both sugar and starch.

Uses: Xylitol is a plant-based sweetener found in sugar-free gum, toothpaste, baked goods, nasal sprays, hard seltzers, and dental health products. It’s especially prized for its cavity-fighting properties, as it doesn’t feed oral bacteria.

Side Effects: Like other sugar alcohols, xylitol can cause gastrointestinal symptoms such as gas, bloating, and diarrhea—especially in large doses. Emerging evidence suggests that, like erythritol, xylitol may also be linked to increased blood clotting and cardiovascular risks, particularly in individuals with underlying health conditions.

Note: Xylitol is highly toxic to dogs, even in small amounts. It can cause rapid insulin release, leading to hypoglycemia, seizures, liver failure, or death.

Is it good for you? Probably not ideal as a regular sugar substitute—at least until further studies clarify its long-term safety. Dental use may be an exception, but caution is warranted, especially in higher doses or for those with cardiovascular risk factors.

Miscellaneous Sugar Substitutes (Non-Sugar or Sugar Alcohol)

Stevia – Stevia is a natural, zero-calorie sweetener derived from the Stevia rebaudiana plant. It’s not a sugar but contains sweet-tasting compounds called steviol glycosides, which are extracted and purified from the leaves. Note: Whole stevia leaves and crude extracts are not approved by the FDA due to concerns about potential kidney, heart, and vascular effects. Only high-purity stevia leaf extracts are considered safe for use in foods and beverages.

Uses: Stevia is used for things like sugar-free drinks, tabletop sweeteners, baking blends, yogurts, protein bars, candies, and flavored supplements.

Side Effects: While generally well-tolerated, stevia may cause side effects in some individuals: Gastrointestinal symptoms: bloating, nausea, diarrhea—especially when blended with sugar alcohols; blood pressure and blood sugar effects: may cause hypotension or hypoglycemia, particularly in those with low baseline levels or on related medications; has diuretic action: may increase fluid loss and affect kidney function. There are also hormonal concerns: some studies suggest possible endocrine disruption (estrogen, testosterone, thyroid), though findings are inconsistent and mostly limited to high doses. Allergic reactions while relatively rare, can occur in those allergic to ragweed, chrysanthemums, marigolds, or daisies.

Is it good for you? Questionable. It is still under review. While stevia may be a safer alternative to artificial sweeteners for many, caution is advised—especially for those with cardiovascular, endocrine, or autoimmune conditions. Moderation and product purity matter.

Aspartame (Equal and Nutrasweet) – Aspartame is not a sugar or sugar alcohol. It’s a synthetic compound made from two naturally occurring amino acids—aspartic acid and phenylalanine—plus a methyl group that contributes to its sweet taste.

Uses: Aspartame is used in many diet sodas, sugar-free gums, low-calorie and processed foods, some medications, and chewable supplements.

Side Effects: Aspartame is generally recognized as safe (GRAS) by regulatory agencies like the FDA, but some individuals report side effects, including: Headaches, dizziness, and mood changes in sensitive individuals. Additionally, breakdown products—phenylalanine, aspartic acid, and methanol—have raised concerns about neurotoxicity and cancer risk, though current evidence remains inconclusive. Gut health: Emerging research suggests aspartame may subtly influence metabolism and gut microbiome composition, though findings are still evolving.

PKU warning: People with phenylketonuria (PKU) must avoid aspartame entirely due to their inability to metabolize phenylalanine.

NOTE: NOT FOR USE IN BAKING - it breaks down and loses its sweetness.

Is it good for you? The jury is still out, maybe not.

Sucralose (Splenda) – Sucralose is a synthetic sweetener made by chemically modifying sucrose. Specifically, three hydroxyl groups are replaced with chlorine atoms, creating a compound that is 600 times sweeter than sugar and largely non-metabolizable by the body.

Uses: It is used in sugar-free gum, candies, beverages, diabetic-friendly foods, and low-calorie products, toothpaste, and mouthwash (non-cariogenic: does not promote tooth decay) and also as a laxative (draws water into the colon).

Side Effects: While sucralose is FDA-approved and considered safe at typical intake levels, research has raised several concerns: Headaches, dizziness, and appetite stimulation (personal accounts); gut microbiome disruption: Rodent studies show reduced beneficial bacteria and increased inflammation; insulin sensitivity: Some human studies suggest sucralose may impair insulin response in individuals not accustomed to artificial sweeteners; heat instability: When heated above 248°F (120°C), sucralose can break down into chlorinated byproducts such as chloropropanols, PCDD, and PCDF, which are potentially toxic and may pose carcinogenic risks.

Is it good for you? Jury is still out. Caution. Maybe not. Risks of Splenda: Too Risky to Use? - National Center for Health Research.

Saccharin (Sweet‘N Low) – Saccharin is one of the oldest artificial sweeteners, first discovered in the late 1800s during research on coal tar derivatives. Today, it’s produced through chemical synthesis using compounds like toluene or phthalic anhydride—both of which are also used in industrial solvents and plastics.

Uses: Often used in diet sodas, sugar-free candies, processed foods, tabletop sweeteners, baked and processed food, toothpaste, and pharmaceuticals.

Side Effects: Digestive issues: bloating or stomach discomfort and metallic aftertaste. Ongoing debates have been conducted over the years about this stuff causing cancer. Saccharin was once linked to bladder cancer in rats, prompting warning labels in the 1970s. However, further studies apparently found the risk was species-specific and not applicable to humans. The FDA, WHO, and American Cancer Society have all reviewed the data and consider saccharin safe for human consumption. Still… it’s hard to ignore that toluene, a precursor in saccharin synthesis, is also used in paint thinners and plastics. That alone gives some people pause.

Should I Use It?

Even with regulatory approval, I am skeptical given saccharin’s industrial origins or potential side effects (search up “toluene”). There are alternatives.

Truvia (Stevia and erythritol mix) - See Stevia and erythritol listings above. Truvia is a plant-based, calorie-free sweetener made from a blend of stevia leaf extract and erythritol, a sugar alcohol. Stevia provides intense sweetness, while erythritol adds bulk and texture—making Truvia suitable for both beverages and baking.

Uses: Tabletop sweetener, baked goods and desserts, yogurts and flavored dairy products, sugar-free beverages, protein bars, and low-carb snacks.

Side Effects: See the notes above for Stevia and erythritol for a list of potential side effects:

• Stevia: May cause bloating or nausea in sensitive individuals; some extracts may interact with blood pressure or diabetes medications.

• Erythritol: Can trigger gas, bloating, or diarrhea in higher doses due to its fermentation in the colon; recent studies have raised questions about its link to cardiovascular risk, though findings remain inconclusive.

  
  

Should I Use It? Too many potential side effects - I think I would find something better like granulated sugar in small quantities or sorbitol (if it does not bother your stomach).

Conclusion

So, what is a person to do? Pick your poison. If you are not a diabetic, start using a little bit of granulated sugar or honey (Women: 6 teaspoons - 24 grams and Men: 9 teaspoons - 36 grams). Read your labels and change things up, alternating different sugar substitutes so you don't get too much of one. Moderation is the key. Be aware that some of these non-sugar sweeteners are even used in chewable vitamins & supplements, nasal sprays & lozenges, salad dressings, pasta sauces, coleslaw & pickled vegetables, instant oatmeal packets, protein bars & shakes, yogurts, diet soda, flavored waters & iced teas, energy drinks & electrolyte mixes, and low-carb alcoholic beverages, including some seltzers, among others.