Pink, Yellow or Blue – Is There a Sugar Packet That is Better for You?

Limiting added sugars in your diet is undeniably a healthy choice. Doing so can benefit your cardiovascular health; support diabetes and blood pressure management; help you avoid tooth cavities, energy crashes, and inflammation; and promote a healthy weight. To avoid added sugars, you may be tempted to turn to artificial sweeteners to satisfy sweet cravings. But, are sugar substitutes better for you than the real thing? Is one sweetener a healthier option than the others?

What’s a sugar substitute?

Sugar substitute is a term that describes sweeteners that aren’t, well, sugar. Not all artificial sweeteners are completely artificial either. These low-calorie sweetener options can be 200 to 20,000 times sweeter per volume than sugar. They’re called non-nutritive sweeteners because they provide no nutritional value, but are generally not considered harmful when consumed in moderation.

Naturally derived sweeteners:

• Splenda (the yellow packet) is made of the chemical compound sucralose. While sucralose does not cause dental cavities (like sugar can), research findings on its effects on blood glucose, insulin sensitivity, and gut hormones are mixed.
• Stevia is a zero-calorie plant extract that some studies show may have beneficial effects on blood glucose and insulin levels, though results vary.
• Monk fruit extract is a plant-based sweetener that does not contain carbohydrates and is unlikely to trigger an insulin response.

Synthetic sugar substitutes:

• Sweet’N Low (the pink packet) is made of saccharin, which has no glycemic effect.
• Equal (the blue packet) is made of aspartame (the sweetener in Diet Coke and other products), which is considered safe for most people. “But people with phenylketonuria (PKU) should avoid it,” says Camila Ludert, R.D., a clinical dietitian with the University of Miami Health System.

Artificial sweeteners:

• Acesulfame potassium (acesulfame-K or Ace-K), which is sold as Sunett and Sweet One, is a synthetic, calorie-free sweetener. While research on mice yields mixed results, the FDA deemed it safe after reviewing more than 90 studies analyzing this sweetener’s reproductive effects, carcinogenicity, and impact on metabolism.
• Neotame is a synthetic sweetener derived from aspartame with the same health implications.
• Advantame is another synthetic sweetener derived from aspartame.

Sugar alcohols:

Unlike many other sugar substitutes, sugar alcohols provide a minimal amount of calories and some carbohydrates, so people with diabetes should be especially mindful of consuming excess amounts.

• Erythritol occurs naturally with the fermentation of fruit sugar. It is used to sweeten some beverages and has no effect on glucose or insulin.
• Xylitol is found in some sugar-free gums and candies. It naturally occurs in some fruits and vegetables.
• Sorbitol is found in some sugar-free gums. It occurs naturally and is produced synthetically.

Can artificial sweeteners cause cancer?

The studies linking artificial sweeteners to cancer are largely inconclusive, Ludert says.

In the 1970s, a study that involved rats linked saccharin to bladder cancer, and this led to it being classified as a carcinogen. Since then, the National Cancer Institute has concluded that this result applies only to rats, and “human epidemiology studies (studies of patterns, causes, and control of diseases in groups of people) have shown no consistent evidence that saccharin is associated with bladder cancer incidence.”

“Subsequent research, including human studies, have not found consistent evidence linking saccharin to cancer risk,” says Ludert.

Can sugar substitutes cause weight gain?

“There is a common belief that artificial sweeteners negatively impact metabolism and may lead to weight gain, but this association remains unclear,” Ludert says.

While there is a correlation between people who drink a lot of diet soda and weight gain, this doesn’t mean that one causes the other. Sometimes people assume that when they’re saving calories by choosing sugar-free drinks and candies, they can use it as an excuse to indulge in other foods rich in added sugars and fats.

Unwanted weight gain isn’t caused by a single food or ingredient. “Instead, it results from an overall imbalance between calorie intake and expenditure,” Ludert explains. “Weight changes are determined by your total consumption of calories and nutrients (including fiber, protein, carbohydrates, and fats) compared to the calories you burn through physical activity. This means that no single factor, such as artificial sweeteners, is solely responsible for weight gain.”

Do artificial sweeteners worsen or curb your sweet tooth?

The science of sweet cravings is nuanced. Consuming sugar releases brain chemicals that feel like a reward. This is why sugar is addictive. Artificial sweeteners may not trigger the same response, so you may not feel as satisfied as you would by consuming something with natural sugar. But, the American Diabetes Association says that using artificial sweeteners may help curb sugar cravings.

If you’re fighting a persistent sweet tooth, you can train your body and brain to feel rewarded by and crave less sweetness over time.

Consistently making different choices will help you transition to a low added-sugar diet. If you’re addicted to diet sodas, replace a couple of them each day with naturally flavored, unsweetened fizzy water. Swap a scoop of ice cream for unsweetened Greek yogurt blended with frozen fruit and vanilla extract. When baking, use unsweetened applesauce or a couple dates in place of granulated sugar. Instead of banana bread, warm up a sliced, ripened banana in a drop of coconut oil, topped with no-sugar-added granola. Forego candies for a piece of dark chocolate, which contains far less added sugar.

Get creative and turn to fresh, frozen, and unsweetened dried fruits instead of sugary snacks and desserts. Whole fruits offer vitamins and fiber instead of empty calories. Here are more ways to Beat Your Addiction to Sweets.

There is no one-size-fits-all choice when it comes to sugar substitutes. “Some individuals tolerate them well, while others may experience metabolic or digestive effects,” Ludert says. “The best approach is to maintain a balanced diet that emphasizes whole foods and natural sources of sweetness while minimizing added sugars for overall health and wellbeing.”

Natasha Bright is a contributing writer for UMiami Health News. Updated in 2025 by Dana Kantrowitz, a contributor for UHealth’s news service.

Last reviewed by Camila Ludert, R.D., a clinical dietitian with the University of Miami Health System. Sheah Rarback is a registered dietitian who previously worked with UHealth.

Originally published on: June 13, 2019

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