Sugar-free drinks, low-calorie desserts and products labelled “no added sugar” have become increasingly popular.
Many contain sweeteners such as aspartame, sucralose, stevia or saccharin. These substances provide a sweet taste with little or no energy.
But are they actually better for your health than sugar?
The answer depends on what you are trying to achieve and what you replace.
What Are Non-Sugar Sweeteners?
Non-sugar sweeteners are substances used to make foods and drinks taste sweet without providing the same amount of energy as sugar.
Common examples include:
* Aspartame * Sucralose * Saccharin * Acesulfame K * Stevia-derived sweeteners
They are widely used in soft drinks, flavoured yoghurts, desserts, chewing gum and other processed foods.
Non-sugar sweeteners are different from sugar alcohols such as xylitol and erythritol, which have their own nutritional and physiological characteristics.
What Does WHO Recommend?
In 2023, the World Health Organization (WHO) issued a guideline advising against the use of non-sugar sweeteners as a strategy for long-term weight control or reducing the risk of chronic diseases in the general population.
This was a conditional recommendation, meaning that the evidence has limitations and individual circumstances matter.
The guideline does not apply to people with pre-existing diabetes.
It also does not mean that all approved sweeteners are unsafe or that occasional consumption causes disease.
WHO’s central message is that replacing sugar with sweeteners should not be considered a reliable long-term solution for improving health.
Do Sweeteners Help You Lose Weight?
Replacing sugar with a low-calorie sweetener can reduce the energy content of a particular food or drink.
Short-term clinical trials have sometimes shown modest benefits for calorie intake or body weight.
However, evidence for sustained long-term weight control is less consistent.
Observational studies have reported associations between higher sweetener consumption and some adverse health outcomes, but these studies cannot establish that sweeteners caused those outcomes.
People who already have excess weight or metabolic risk may also be more likely to choose artificially sweetened products.
For this reason, the long-term health effects remain an area of scientific debate.
Are Sugar-Free Drinks Healthier Than Regular Soft Drinks?
A sugar-free soft drink generally contains fewer calories and less sugar than a regular sugary soft drink.
If someone regularly consumes large amounts of sugary drinks, switching to a sugar-free version can reduce sugar and calorie intake.
However, that does not necessarily make sugar-free soft drinks an ideal everyday beverage.
Water, sparkling water without added sweeteners and unsweetened tea are generally better choices for routine hydration.
The most useful long-term change is often reducing the habit of drinking sweet beverages, whether they contain sugar or sweeteners.
Are Natural Sweeteners Such as Stevia Better?
Stevia-derived sweeteners are often marketed as natural alternatives to artificial sweeteners.
However, “natural” does not automatically mean healthier.
WHO’s 2023 recommendation includes stevia and stevia derivatives among the non-sugar sweeteners considered.
Their long-term effects should be evaluated using scientific evidence rather than marketing claims.
Honey, maple syrup and agave syrup are different: they contain free sugars and contribute to daily sugar intake.
Do Sweeteners Affect the Gut Microbiome?
Some experimental studies suggest that certain sweeteners may influence gut microorganisms or glucose responses under particular conditions.
However, results vary between substances, doses and individuals.
Current evidence does not justify claiming that all sweeteners damage the gut microbiome.
It is also not established that avoiding sweeteners improves biological aging.
A varied diet rich in vegetables, fruits, whole grains and legumes remains a more reliable approach to supporting overall gut health.
What About People With Diabetes?
People with diabetes may use approved non-sugar sweeteners to help reduce sugar intake as part of an individualized dietary plan.
WHO’s recommendation against using sweeteners for long-term weight control specifically excludes people with pre-existing diabetes.
For these individuals, the choice between sugar and sweeteners should consider blood glucose management, overall nutrition and clinical recommendations.
Sweeteners are not a substitute for comprehensive diabetes care.
What Is the Best Everyday Approach?
You do not need to avoid every food containing a sweetener.
Instead, focus on reducing the overall preference for very sweet foods and drinks.
Practical steps include choosing water instead of sweetened beverages, gradually reducing sweetness in coffee or tea, and selecting plain yoghurt with whole fruit.
The goal is a sustainable dietary pattern rather than replacing one sweet ingredient with another.
Why Does This Matter for Healthy Aging?
Maintaining a healthy body weight and reducing excessive sugar intake are important for long-term metabolic and cardiovascular health.
However, there is no convincing evidence that regular consumption of non-sugar sweeteners extends human lifespan or slows biological aging.
For healthy aging, the quality of the overall diet matters more than whether an individual product contains sugar or a sweetener.
Based on Research
World Health Organization. Use of non-sugar sweeteners: WHO guideline. May 2023. https://www.who.int/publications/i/item/9789240073616
World Health Organization. Healthy diet. January 2026. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
World Health Organization. WHO advises not to use non-sugar sweeteners for weight control in newly released guideline. May 2023. https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline
