How to cut down on sugars without sacrificing your sweet tooth.

Studies conducted by the American Heart Association concluded that the body only requires 25g (women)/35g (men) of sugars per day. Yet, the average consumption of individuals in our country is a whopping 71.14 grams on the regular which equates to 57 pounds per year. High sugar consumption leads to diabetes, weight gain, mood, and other behavior changes. There are different ways to sweeten your foods without the use of sugar. Reducing your sugar intake will help in maintaining your health and aid in making strides towards your weight loss goals. This article will give you a list of potential sugar swaps that you can implement.

Sugar Swaps For Weight Loss

Stevia Leaf


Stevia, a derivative of sugar cane, is also plant-derived. Stevia is a plant-based sweetener derived from the plant stevia rebaudiana. The plant contains a chemical compound known as steviol glycosides. Stevia is a highly-processed, purified product that is 300 times sweeter than table sugar (sucrose). Meaning you can consume even lower quantities of sugar. Stevia is perfect for fat removal  and fat reduction for diabetic patients as it is calorie-free. As stevia is a zero-calorie sweetener, it does not increase blood sugar levels. The main con for stevia is the cost. It is expensive and less commonly available in comparison to table sugar. However, the pros outweigh the cons, as replacing your sugar with stevia leads to quick weight loss .


Tagatose is a form of fructose. Tagatose is 90% sweeter than table sugar (sucrose). Although sweeter, tagatose holds lower calories in comparison to table sugar. The natural sweetener is derived from fruits such as apples, oranges, and pineapples. Tagatose is the most common sweetener that is used in foods that have the tags, low-caloric, stabilizer, and texturizer. Research has shown that replacing table sugar with tagatose is a great way to manage type-2 diabetes. Recent studies have also demonstrated that tagatose can be used to treat obesity. For those who are following diets that aim for a lower glycemic index, tagatose can be of aid. Tagatose follows the same cons as stevia; it is hard to find and hard to acquire. However, it is an excellent substitute for table sugar, providing you with quick weight loss  and fat reduction.



Sucralose is a different derivation of sucrose, but surprisingly enough, it has few calories than table sugar while also being 600 times sweeter. Sucralose is the most popular sweetener that often replaces sucrose, and it is widely available in your local markets. Sucralose is commonly used in the manufacture of chewing gums and baked goods.

The critical difference between sucralose and other sweeteners is its ability to hold its own at higher temperatures as it is heat-stable. In contrast, other sweeteners lose their properties at high temperatures. Sucralose is a suitable replacement for sugar when it comes to baking and for sweetening hot drinks. However, researches have not come to the conclusion that sucralose is entirely safe.


Aspartame is an artificial sweetener that has been around since the 1980s. According to studies, aspartame is 200 times sweeter than sugar and can be found in a variety of low-calorie food products, including diet soda. The reason most avoid aspartame is because it is unstable at high temperatures thus cannot be used in baking or sweetening hot drinks. Aspartame is also unsafe to consume for those who are diagnosed with phenylketonuria. If you’re not looking to replace your baking sweetener or diagnosed with the rare disease, you can substitute aspartame for table sugar. Aspartame is readily available at your local shops, and it is a cost-effective solution that will aid you with your fat loss  and weight loss goals.

Acesulfame Potassium

Acesulfame potassium, also known as Ace-K or acesulfame K is an artificial sweetener that is 200 times sweeter than the commonly used table sugar.

The only con of acesulfame potassium is the aftertaste that follows. Manufacturers often combine Ace-K with other sweeteners to combat the aftertaste. However, acesulfame potassium is an excellent replacement for sugar as it is lower in calories and can be found at your local pharma. 


Saccharin is another widely used artificial sweetener that could be anywhere between 200 – 700 times sweeter than table sugar, depending on the manufacturer. Saccharin is a zero-calorie sweetener that could replace sugar for everyday use.

The initial introduction of the sweetener was poorly researched. In the 1970s, researchers found developments of bladder cancer in lab rats that consumed saccharin. However, with recent advancements, saccharin is perfectly safe for human consumption. A recent study based on 30 human recipients shows that the sweetener has no potential risk of causing cancer.


Neotame is an artificial sweetener that can be anywhere between 7,000 – 13,000 times sweeter than table sugar. Neotame is a low-calorie sweetener that is heat-stable, which makes it the perfect substitute for sugar when it comes to baking.

Neotame got its approval from the FDA in the year 2002 to be used to sweeten and enhance the flavors of all food except meat and poultry. A study conducted on more than 113 animals and humans support the safety of neotame.


If you are a patient who is diabetic, it is best to steer clear of all sugars and sweeteners, but if you do wish to enjoy the occasional sweets, it is best to use these sugar substitutes. For those who are aiming for fat reduction or quick weight loss , substituting sugar with the sweeteners as mentioned above can benefit you greatly.

The science behind fat reduction is your daily calorie intake. If you are looking to reduce fat, removing sugars and using low-calorie sweeteners can go a long way.

Trying different sweeteners can help you narrow down the one you want to stick with. Stay dedicated and work hard till you achieve your weight loss  goals.

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