Sugar Alcohols vs. Artificial Sweeteners

• Sugar alcohols and artificial sweeteners are popular sugar substitutes.
• Both can add sweetness to foods and drinks for little to no calories.
• But there are differences, and some may have mild side effects.

When it comes to sweeteners, we often use blanket terms like “real” or “fake.” However, that’s not the entire story. Whereas “real” sugar may refer to table sugar, brown sugar, honey or maple syrup, the word “fake” is often used to describe artificial sweeteners. To complicate matters, there are also sugar alcohols, another popular type of sugar substitute.

If you’re trying to cut down on sugar and trying to decide between sugar alcohols and artificial sweeteners, both can have their place. “Sugar alcohols and artificial sweeteners have similar applications, but they are not one and the same in terms of their chemical composition and sweetness levels,” says Hannah Thompson, RDN, LD, CPT. “These sweeteners are widely used in place of table sugar to provide sweetness and enhance flavors without additional calories or carbohydrates.”  

Despite their sweet flavor, these sweeteners differ in key ways. Here, we break down the difference between sugar alcohols and artificial sweeteners—and reveal if one is actually healthier than the other. 

What Are Sugar Alcohols?

Sugar alcohols are carbohydrates that are structurally similar to both sugars and alcohol (though not the type of alcohol you’d get from an alcoholic drink, like wine or beer). Sugar alcohols fall in the category of nutritive sweeteners, since they do provide some calories, explains Mary Ellen Phipps, M.P.H., RDN, LD. “On average, [sugar alcohols] provide about 2 calories per gram. In comparison, [table] sugar provides 4 calories per gram,” she says. 

Depending on the type, sugar alcohols are anywhere from half as sweet to equally as sweet as table sugar. So, you may need more of them to get the same amount of sweetness as sugar. While they can be found in tiny amounts in some fruits and vegetables, they can also be industrially manufactured. Because they provide lots of sweet flavor yet few to no calories, they are sometimes used to replace all or part of the sugar in foods like gum, candies, desserts and baked goods. 

Often these products display the words “diet,” “no-sugar-added” or “sugar free” on the label. If a product contains sugar alcohols, you can find the amount listed on the Nutrition Facts panel underneath carbohydrates. 

There are many different kinds of sugar alcohols. Some of the ones most commonly added to foods include:

• Erythritol
• Hydrogenated starch hydrolysates (HSH)
• Isomalt
• Lactitol
• Maltitol
• Mannitol
• Sorbitol
• Xylitol

What Are Artificial Sweeteners?

Unlike sugar alcohols, artificial sweeteners—also known as nonnutritive sweeteners—are usually calorie- and carbohydrate-free. The biggest exception is aspartame, which contains 4 calories per gram. However, all of these sweeteners are much sweeter than table sugar, ranging from 200 to an incredible 20,000 times sweeter than table sugar. As a result, only minute amounts are needed to deliver the same level of sweetness. That’s why aspartame is unlikely to provide any calories, even though it technically contains as many calories as table sugar.

You can find artificial sweeteners in foods and beverages labeled “sugar-free” or “diet,” such as desserts, soft drinks, candy, yogurt and jelly.

Some of the most popular nonnutritive sweeteners and their common brand names include: 

• Acesulfame-K (Sunett and Sweet One)
• Advantame (Advantame)
• Aspartame (Nutrasweet, Equal and Sugar Twin)
• Saccharin (Sweet’N Low)
• Sucralose (Splenda)

Are Sugar Alcohols or Artificial Sweeteners Better? 

If you’re trying to choose between sugar alcohol or artificial sweeteners (or a food containing one of these), think about your individual needs. One isn’t necessarily better than the other, and the answer isn’t the same for everyone. 

Here’s what to consider:

• Your blood sugar: For blood sugar management, the type of sweetener you use matters. “Nonnutritive sweeteners generally will not raise blood sugar levels as [much as] table sugar or other carbohydrate-containing sweeteners do, making them an option for people with diabetes or anyone looking to manage their blood glucose,” says Thompson. If you are living with diabetes, it’s still important to know how many sugar alcohols a product contains, as they can still raise blood sugar somewhat. Plus, each type of sugar alcohol has varying effects on blood sugar. So, there may be subtle differences in the way each one impacts a person’s blood glucose levels.
• There may be side effects. Common side effects of sugar alcohols—especially mannitol and sorbitol—include excessive bloating, loose stools and gas, says Phipps. “This is why you’ll see a GI distress warning on [the labels of] many ‘sugar-free’ or keto products,” she says. Thompson also adds that there are anecdotal reports of nonnutritive sweeteners causing headaches. These are fairly rare, according to the latest research. But if you find that they give you a headache, you may want to avoid them. 
• Everyone reacts differently. “Sugar substitutes (both nutritive and nonnutritive sweeteners) can be especially helpful for many different groups of people, but there are a variety of reasons why some people may choose to avoid them as well,” says Phipps. When consuming foods with these ingredients, pay attention to how they make you feel. For example, if you experience bloating or stomach cramping after consuming ice cream with erythritol, you can look for a brand that uses a different sweetener.
• The other foods you eat matter. One food—whether it contains real sugar, artificial sweeteners or sugar alcohols—won’t make or break a healthy eating pattern. “Your overall dietary habits are much more important to consider than debating between sugar alcohols and artificial sweeteners,” says Thompson. And just because a food uses a sugar substitute (whether it’s from an artificial sweetener or a sugar alcohol) doesn’t make it more or less nutrient-dense. They can make it easier to enjoy ice cream, pudding or a fancy coffee drink if you’re watching sugar or calories, but moderation still matters.

Our Expert Take

Sugar alcohols and artificial sweeteners are sugar substitutes that are used to add sweetness to food with few or no calories. Both differ in key ways, including their levels of sweetness and their carbohydrate and calorie content. Although both of these are safe for use in food, some people may notice that sugar alcohols cause GI distress. That doesn’t mean you have to avoid them entirely. But you may benefit from experimenting to find the one that works best for you. As helpful as sugar alcohols and artificial sweeteners can be for reducing added sugars and trimming calories, they won’t automatically make food healthier. So, think of them as a helpful way to enjoy the occasional sweet treat as part of a balanced, well-rounded eating plan.