What Sugar Alternative is Right for Me?

Sugar Substitutes Demystified: A No-Nonsense Guide

We all know the drill: too much sugar isn’t good for us. But when you start looking at low-sugar products in the grocery store, you’re met with a confusing list of ingredients with complicated names. 

What are these sugar substitutes, really? Are they a smart swap or just a different kind of problem?

Let’s break it down, without the hype.

First, Let’s Talk About Sugar Itself

To understand the alternatives, it helps to know what sugar is. All carbohydrates—from a candy bar to a sweet potato—are made up of simple building blocks called sugars, mainly glucose, fructose, and galactose. Your body breaks down all the carbs you eat into these simple units to use for energy.

So, sugar is everywhere, and it’s not inherently evil. The sugar naturally found in whole foods, such as fruits, vegetables, and dairy, is accompanied by essential vitamins, minerals, and fiber. It’s fuel plus a nutritional bonus.

The real issue is added sugar—the extra sweetener poured into your soda, baked into your cookies, or hidden in your pasta sauce. The U.S. Dietary Guidelines recommend limiting added sugar to 50 grams or less per day. There’s no limit for the natural sugars in whole foods because they come as part of a healthy package.

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