Artificial vs. Natural Sweeteners—What’s the Difference?

Erythritol is an 'artificial' sweetener, while Stevia is a 'natural' sweetener... both are touted as healthy sugar alternatives, but what is the difference?

Sweeteners are everywhere these days, and as someone who’s always looking to make healthier choices, I’ve spent quite a bit of time thinking about whether I should opt for artificial or natural sweeteners (or just sugar itself) when choosing a snack or beverage.

We all enjoy a little sweetness in our lives, but when it comes to choosing a sweetener, it’s important to know that not all options are created equal. Whether you’re reaching for a packet of stevia for your coffee or choosing a diet soda with aspartame, your choice impacts not just your calorie intake but potentially your health, too.

In this article, I’ll break down the differences between them, along with the pros, cons, and what to consider when choosing a sweetener.

Introduction to Sweeteners

Sweeteners have been around for centuries, but it wasn’t until the late 19th century that artificial sweeteners like saccharin were discovered. Initially, these synthetic sweeteners became popular as sugar alternatives during World War I due to sugar shortages. Over time, they found their place in helping individuals with diabetes and obesity enjoy sweet-tasting foods without the adverse effects of sugar.

However, as more research emerged about the potential risks of artificial sweeteners (such as saccharin and later aspartame), the market shifted, and there was a growing demand for natural sweeteners. Consumers began to look for "cleaner" ways to reduce sugar intake without the risks associated with artificial compounds. Recently, natural sweeteners and even traditional sugar have made a comeback, being marketed as better or more natural alternatives.

But which one is actually better for you? Let’s dive into both types of sweeteners and see what the real differences are.  

What Are Artificial Sweeteners?

Artificial sweeteners are synthetic compounds designed to taste like sugar without the added calories. These sweeteners are often hundreds of times sweeter than sugar, allowing manufacturers to use smaller amounts while still achieving a strong sweetness.

Common Types of Artificial Sweeteners

• Aspartame: Found in diet sodas, sugar-free gums, and many "low-calorie" snacks.
• Sucralose (Splenda): Used in baked goods, beverages, and as a tabletop sweetener.
• Saccharin: One of the oldest artificial sweeteners, often used in diet drinks and candies.
• Erythritol: A sugar alcohol that is gaining popularity in low-sugar products due to its mild taste and zero-calorie profile.

Artificial sweeteners are synthetic compounds designed to mimic the taste of sugar but without the calories. Despite having little to no calories, these sweeteners can be up to hundreds of times sweeter than regular sugar.

How Are Artificial Sweeteners Made?

Artificial sweeteners are typically created in a lab by modifying natural substances or synthesizing new compounds through chemical processes. For example, sucralose is made by modifying sugar molecules, while aspartame is synthesized from two amino acids. Despite being derived from natural substances, the end result is a compound that’s far removed from its natural origin.

Benefits of Using Artificial Sweeteners

The biggest benefit of artificial sweeteners is calorie reduction. Because they contain little to no calories, they’re a popular choice for people looking to cut down on sugar without giving up the taste. Additionally, they don’t cause spikes in blood sugar, making them a good option for individuals with diabetes.

Cons of Artificial Sweeteners and Health Concerns

Despite their benefits, artificial sweeteners are not without controversy. Some studies have raised concerns about their long-term safety, especially aspartame, which has been linked to cancer in high doses in animal studies. However, it’s important to note that the levels consumed by humans are far lower, and current research suggests that aspartame is safe and that these sweeteners are generally safe when consumed within the limits set by the FDA.

Other potential issues include:

• Gut health: Some studies suggest that artificial sweeteners, particularly sugar alcohols like erythritol, may disrupt gut bacteria and lead to digestive issues like bloating and diarrhea. A 2014 study published in Nature highlighted that artificial sweeteners like saccharin may alter the composition of gut microbiota, affecting glucose metabolism.
• Increased cravings: Research indicates that while artificial sweeteners may reduce calorie intake, they may not satisfy cravings the way sugar does. This could lead to overconsumption of other foods. Artificial sweeteners, precisely because they are sweet, may encourage sugar craving and sugar dependence - repeated exposure training flavor preference.

Moderation is key when it comes to artificial sweeteners. While they may help reduce your calorie intake, they aren’t a "free pass" to consume unlimited amounts of sweets.

What Are Natural Sweeteners?

Natural sweeteners are derived from plant sources or other naturally occurring substances. While they’re often processed to some extent, they’re considered closer to their natural form than artificial sweeteners. 

However, it’s important to note that **natural** doesn’t always mean **healthier**—and that’s where things get tricky. Many natural sweeteners, like agave, are often marketed as better choices than regular sugar, but they can still have significant downsides.

Two Types of Natural Sweeteners

Natural sweeteners can be split into two main categories: plant-derived and source-derived.

Plant-Derived Natural Sweeteners

These are low or zero-calorie sweeteners that come from plants:

• Stevia: Extracted from the leaves of the Stevia plant, it’s known for its zero-calorie content and growing popularity in drinks and snacks.
• Monk Fruit: A low-calorie sweetener made from monk fruit extract, offering a sweeter taste without calories.
• Reb M: A specific extract from the stevia plant (or now sugarcane) that has a cleaner, less bitter taste. (brainfood uses a Fermented Reb M from sugarcane - see more in our FAQs)

Source-Derived Natural Sweeteners

These sweeteners come from naturally occurring sources and still contain calories:

• Honey: Made by bees from flower nectar, honey is rich in antioxidants and has antibacterial properties.
• Maple Syrup: Derived from the sap of maple trees, it contains small amounts of minerals like calcium and potassium.
• Agave Nectar: A syrup made from the agave plant, it’s often marketed as a healthier alternative but is high in fructose, which can be problematic for your metabolism.

While natural sweeteners are often viewed as the healthier alternative to artificial sweeteners and sugar, they come with their own set of advantages and disadvantages.

Pros of Natural Sweeteners

• Perceived as more natural: Many people prefer natural sweeteners because they come from plant-based or naturally occurring sources, which may feel safer or more aligned with health-conscious values.
• Minimal processing: Certain natural sweeteners, like honey and maple syrup, are less processed compared to their artificial counterparts, retaining more of their original nutrients.
• Contains some nutrients: Sweeteners like honey, coconut sugar, and maple syrup contain small amounts of antioxidants, minerals, and vitamins, which can offer added health benefits (although the amount is usually minimal).
• Low-calorie options: Plant-derived natural sweeteners such as stevia and monk fruit are zero-calorie alternatives that provide sweetness without affecting blood sugar levels, making them ideal for people with diabetes or those on low-calorie diets.

Cons of Natural Sweeteners

• High in sugar: Despite being “natural,” many source-derived natural sweeteners like honey, maple syrup, and agave nectar still contain high amounts of sugar (glucose and fructose). Overconsumption can lead to blood sugar spikes and weight gain.
• High in fructose: Sweeteners like agave nectar can be particularly problematic. Although it has a lower glycemic index than regular sugar, it's extremely high in fructose (up to 85%), which has been linked to adverse effects on metabolism and liver health.
• Calories still count: Natural sweeteners like honey and maple syrup have similar calorie counts to regular sugar, meaning they’re not necessarily a "diet-friendly" option.
• Overprocessed natural options: Even natural sweeteners can go through significant processing, which may strip away nutrients. 

While these natural sweeteners are marketed as being more "natural" than their artificial counterparts, it’s important to remember that natural doesn’t always equate to health—especially if consumed in large amounts.

Why Natural Sweeteners May Not Always Be Healthier

While natural sweeteners may seem like the obvious healthier choice, that’s not always the case. Many natural sweeteners, like honey and maple syrup, contain high levels of sugar and calories, which can still lead to blood sugar spikes and weight gain if consumed in excess.

Agave Nectar, for instance, is often marketed as a healthier option because it has a lower glycemic index than sugar. However, it’s extremely high in fructose—up to 85%—which is processed by the liver similarly to high fructose corn syrup.  Studies suggest that excessive fructose intake may lead to a higher risk of metabolic disorders, heart disease, and diabetes .

Even fruit juice, despite being a natural source of sugar, can cause blood sugar spikes when consumed in large quantities without the fiber found in whole fruits.

So, while natural sweeteners might be less processed, they aren’t necessarily better for your health—especially when consumed in large amounts.

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Which Sweetener Should You Choose?

Choosing the right sweetener really depends on your personal goals. Here are some factors to consider:

Choosing Based on Health Goals

If you’re trying to lose weight or manage blood sugar, artificial sweeteners or plant-derived natural sweeteners like stevia or monk fruit might be better choices because they don’t raise blood sugar levels and have fewer calories.

Choosing Based on Taste Preferences

If you prefer a more natural flavor and don’t mind the calories, source-derived sweeteners like honey or maple syrup may be your go-to. These sweeteners offer richer flavors but should be consumed in moderation to avoid excess sugar intake.

Choosing Based on Cooking and Baking Needs

Not all sweeteners perform the same when heated. For instance, sucralose is stable at high temperatures, making it a good option for baking, while honey can add moisture and flavor but may alter the texture of your recipe.

The Verdict on Artificial vs. Natural Sweeteners

There’s no one-size-fits-all answer when it comes to sweeteners. Both artificial and natural options have their pros and cons, and the right choice depends on your health goals, taste preferences, and how you plan to use them.

Personally, I prefer either using whole, raw unprocessed forms of sweetness (like whole fruits, dates, or honey), or if processed at all, a natural, low to zero-calorie sweeteners like **stevia or monk fruit. Getting sweetness from whole foods allows me to obtain the additional benefits of the item (like fiber to reduce blood sugar spikes, or cell protecting antioxidants), without worrying that these benefits have been ‘processed out’ (like with agave nectar).

However, if I am choosing a semi-processed item,  I prefer natural, low to zero-calorie sweeteners like stevia, Reb M, or monk fruit because they offer sweetness without the calories or blood sugar spikes of source-derived natural sweeteners like honey or agave.

That said, it all comes down to what works best for you. Just remember to consume all sweeteners in moderation.

Biggest takeaway from all of this? Know the sweeteners you are putting into your body, so you can determine if you are consuming too much!

Conclusion

Choosing between artificial and natural sweeteners doesn’t have to be complicated, but it’s important to understand what you’re putting into your body. Whether you’re trying to manage weight, control blood sugar, or simply reduce your sugar intake, there’s a sweetener out there that can fit your needs. The key is to make informed choices and consume all sweeteners in moderation.

FAQs

1. **Is agave nectar healthier than sugar?**

   Not necessarily. While it has a lower glycemic index, agave nectar contains high levels of fructose, which some studies suggest may be worse for metabolism than regular sugar.

2. **Do artificial sweeteners cause weight gain?**

   While artificial sweeteners are calorie-free, some studies suggest they may increase cravings for sweet foods, potentially leading to weight gain.

3. **Can natural sweeteners raise blood sugar?**

   Yes, natural sweeteners like **honey**, **maple syrup**, and **agave nectar** can still raise blood sugar levels, just like regular sugar, as they contain high amounts of fructose or glucose.

4. **What’s the best sweetener for diabetics?**

   **Stevia** , **monk fruit** , Reb M, and other naturally derived non-caloric sweeteners are popular choices for diabetics because they don’t raise blood sugar levels and are low in calories, making them suitable alternatives to traditional sugar.

5. **Are artificial sweeteners bad for gut health?**

   Some research suggests that artificial sweeteners may disrupt gut bacteria, leading to digestive issues or imbalances. However, more studies are needed to fully understand the long-term impact on gut health.

Additional Resources / References

This is by no means an exhaustive list.

Artificial Sweeteners

Aspartame and Cancer

• Schernhammer et al. (2012): A widely referenced study published in the American Journal of Clinical Nutrition (Schernhammer et al., 2012) explored the link between aspartame consumption and risks of lymphoma and leukemia. While some animal studies showed an association between high doses and cancer, it's important to note that these studies involved doses far beyond what humans consume. At normal consumption levels, the risk is negligible. In rare cases, some concerns revolve around aspartame’s potential to cross the blood-brain barrier, but evidence supporting this is sparse and considered a rare event. Most research affirms that aspartame does not pose a significant cancer risk when consumed within FDA-approved limits.
  Link: Am J Clin Nutr

Artificial Sweeteners and Sugar Cravings

• Yang (2010): A study from the Yale Journal of Biology and Medicine explored how artificial sweeteners might impact the brain's reward system, leading to increased sugar cravings and weight gain. It suggests that artificial sweeteners may disrupt the brain's ability to regulate sugar cravings, potentially increasing the risk of obesity.
  Link: Yale J Biol Med

Natural Sweeteners

Agave Nectar and Health Risks

• Healthline (Agave Nectar): This article highlights the risks associated with agave nectar, particularly its high fructose content (up to 85%), which can negatively affect metabolic health and increase the risk of heart disease and diabetes.
  Link: Healthline: Agave Nectar

Honey, Maple Syrup, and More

• Healthline (Natural Sweeteners): This source compares various natural sweeteners like honey, maple syrup, and coconut sugar. While these sweeteners contain small amounts of nutrients, the article emphasizes that they are still high in sugar and should be consumed in moderation.
  Link: Healthline: Honey, Maple Syrup, and More

Healthy Natural Sweeteners

• Healthline (Healthy Natural Sweeteners): This article discusses healthier alternatives to sugar, such as stevia, monk fruit, and erythritol. It suggests these low-calorie options as good alternatives for people looking to reduce their sugar intake without spiking blood sugar levels.
  Link: Healthline: Healthy Natural Sweeteners

Fructose and Health

Fructose and Metabolic Health

• Angelopoulos et al. (2016): This study found that consuming fructose at normal levels did not negatively affect components of metabolic syndrome or increase cardiovascular disease risk, challenging the notion that all fructose-containing sugars are harmful.
  Link: Nutrients

Fructose and Insulin Sensitivity

• Aeberli et al. (2013): This randomized controlled trial published in Diabetes Care found that moderate consumption of fructose impaired insulin sensitivity in healthy young men, suggesting that even moderate levels of fructose could contribute to metabolic health issues over time.
  Link: Diabetes Care

Erythritol and Its Safety:

1. Erythritol and Cardiovascular Risk
• Erythritol is associated with increased cardiovascular event risk: A 2023 study published in Nature Medicine found that erythritol was linked to increased rates of major cardiovascular events, such as heart attacks and strokes, in individuals with preexisting cardiovascular risk factors. The study suggests caution, especially for those with underlying cardiovascular conditions.
• Link: Nature Medicine (2023)
2. Erythritol and Gut Health
• A 2019 review published in Nutrients examined the impact of sugar alcohols, including erythritol, on gut health and metabolism. The review concluded that erythritol is well-tolerated by most people, but in large amounts, it can lead to gastrointestinal distress such as bloating and diarrhea.
• Link: Nutrients (2019)

Erythritol and it’s Benefits

• A 2022 study found that erythritol may help improve blood flow by relaxing blood vessels, which could support heart health. It showed no harmful effects on blood vessels, suggesting it may be a safe option for sweetening without negatively affecting your cardiovascular system. It also induces gut hormone secretions that may modulate satiety to promote weight loss.

Stevia Research:

1. Stevia and Blood Pressure
• A study published in Clinical Therapeutics in 2003 found that stevioside, a compound in stevia, significantly reduced blood pressure in individuals with mild hypertension, suggesting potential cardiovascular benefits.
• Link: Clinical Therapeutics (2003)
2. Stevia and Blood Sugar Levels
• A 2018 study in Journal of Nutrition & Metabolism explored stevia's effect on blood glucose levels and found that stevia can reduce postprandial glucose levels, making it a good option for people with type 2 diabetes.
• Link: Journal of Nutrition & Metabolism (2018)

Monk Fruit Research:

1. Monk Fruit and Antioxidant Properties
• Studies hae examined the antioxidant and anti-inflammatory properties of monk fruit. The research found that monk fruit has strong antioxidant activities, which could contribute to its health benefits beyond being a low-calorie sweetener.
• Link: Yeung AWK. (2023)
• https://www.healthline.com/nutrition/monk-fruit-sweetener#bottom-line
2. Monk Fruit Sweeteners and Blood Sugar
• A study published in 2017 reviewed monk fruit sweeteners' impact on blood glucose and insulin. It found that monk fruit does not raise blood sugar levels and is suitable for people managing diabetes.
• Link: International Journal of Obesity (2017)

Sugar and the Brain

Effects of High Sugar Diet on the Brain

• Texas Institute for Neurological Disorders: This article discusses the negative impact of a high-sugar diet on brain health, linking excessive sugar consumption to cognitive decline, memory issues, and sugar addiction.
  Link: Texas Institute for Neurological Disorders

Hidden Sugars

Sugar in Disguise

Melissa Smith Pro: This article provides a comprehensive list of over 60 names that sugar can be disguised as on food labels, helping consumers avoid hidden sugars and make healthier choices.
Link: Melissa Smith Pro