Sweet Decisions: What’s the Healthiest Way to Sweeten Your Day?

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With countless sweetener options—from white sugar and honey to artificial and plant-based substitutes—it’s easy to feel overwhelmed. Which is healthiest? And does your choice really matter?

Here’s the scoop, straight from nutrition experts.

Sugar: Friend or Foe?

“Sugar, in its simplest form, glucose, isn’t bad for the body,” says Natalie Rizzo, a registered dietitian and nutrition editor for TODAY. “The body needs glucose to power the brain, muscles, and organs. It also provides energy for exercise.”

But not all sugars are created equal. Natural sugars found in fruits, for instance, come packaged with beneficial nutrients like fiber and vitamins. Added sugars—such as those in sodas or desserts—offer little more than empty calories.

The key, experts say, is moderation. Women should limit added sugar to six teaspoons per day, and men to nine teaspoons, according to the American Heart Association. Yet most people consume double or triple that amount.

What About Natural Sweeteners?

Table sugar, honey, maple syrup, and molasses are all nutritive sweeteners, meaning they provide energy in the form of carbohydrates. While honey and maple syrup contain trace amounts of minerals and plant compounds, they’re not significantly healthier than plain sugar in the small quantities typically used.

“If you’re splitting hairs, sure, honey and maple syrup might be slightly better,” Rizzo says. “But they’re not a good source of nutrients at a tablespoon serving size.”

The Skinny on Artificial Sweeteners

Artificial sweeteners like aspartame, sucralose, and saccharin are calorie-free and don’t affect blood sugar levels, making them appealing to those managing weight or diabetes. However, these nonnutritive sweeteners have sparked debate.

In 2023, the World Health Organization labeled aspartame as a possible carcinogen, though the FDA maintains it is safe. Additionally, some studies suggest artificial sweeteners may increase sugar cravings or even be linked to heart disease.

Rizzo isn’t overly concerned about artificial sweeteners, noting they wouldn’t be on the market if they weren’t considered generally safe. “They’re a tool to help people cut back on sugar,” she says.

Plant-Based Sugar Substitutes

Stevia and monk fruit are two popular plant-based sweeteners. Both are significantly sweeter than sugar and calorie-free. Stevia, derived from South American plant leaves, can be 200–400 times sweeter than sugar but may have a bitter aftertaste. Monk fruit, native to Southern China, is 100–250 times sweeter than sugar.

While these options sound healthier, they undergo heavy chemical processing to become the products found on store shelves. “They’re natural in origin but highly refined,” notes Dr. Maria Carolina Delgado-Lelievre, a cardiologist.

The Bottom Line

For the average person, a teaspoon of sugar in coffee or tea isn’t a big deal. “If you enjoy it, there’s no need to cut it out completely,” says Joanne Slavin, Ph.D., a registered dietitian and professor at the University of Minnesota.

The real issue lies in overall sugar consumption. “Think about what else you’re eating throughout the day,” Rizzo advises. Using natural sources like fruit to sweeten foods—such as adding a banana to oatmeal or fresh berries to yogurt—is a smart way to reduce added sugar while gaining extra nutrients.

In the end, the healthiest sweetener is the one you use in moderation. So, whether you prefer sugar, honey, or a sugar substitute, enjoy your sweet treat mindfully.