Keep reading to learn more about the seven healthiest milk options to add to your diet.

Although some people claim that certain types of milk are healthier than others, there’s no single best milk for everyone. The best milk for you will depend on several factors, such as dietary preferences and food intolerances.

Dairy aisles have exploded with different types of cow’s milk and milk alternatives over the past few years.

Plant-based milk options typically contain less protein and other nutrients than cow’s milk. But they also have fewer calories.

Check the ingredient label and buy hemp milk without added sugar. Sugar may be listed on the ingredient label as brown rice syrup, evaporated cane juice, or cane sugar.

Hemp milk is virtually carb-free, but some brands add sweeteners and added sugars. Not only do these increase the carb content, but added sugars are also associated with several chronic conditions, such as obesity, heart disease, and high blood pressure (hypertension), among others.

An 8-ounce (240-mL) serving of hemp milk provides the following:

According to a 2018 review , hemp milk may help lower cholesterol levels and thyroid hormones. The authors also note that because hemp milk doesn’t contain lactose, it may be a nutritious alternative to cow’s milk and several plant-based milks.

Hemp milk is made from ground, soaked hemp seeds, which are high in protein and omega-3 and omega-6 fatty acids.

Oat milk is made by soaking whole oats. It’s one of the most popular and fast-growing cow’s milk alternatives in the world.

According to a 2023 review, the volume of oat milk sales has increased by 71% from 2017 to 2018, and global annual oat milk sales increased by 700% from 2018 to 2019.

Nutritional values can vary by brand and depend on how or whether the milk is fortified. An 8-ounce (240-mL) serving of Oatly oat milk provides the following:

Calories: 120

120 Protein: 3 g

3 g Carbs: 16 g

16 g Fiber: 2 g

2 g Fat: 5 g

5 g Vitamin B12: 50% of the DV

50% of the DV Riboflavin: 45% of the DV

45% of the DV Calcium: 25% of the DV

25% of the DV Phosphorus: 20% of the DV

Oat milk is naturally sweet from the oats and high in carbs. It also contains soluble fiber, which makes it creamier.

Soluble fiber absorbs water in your intestine and turns into a gel during digestion, which helps slow digestion and keeps you full for longer. It can also help stabilize your blood sugar levels and reduce cholesterol levels.

FDA Response to External Safety Reviews of Aspartame The FDA is aware of the International Agency for Research on Cancer (IARC) and Joint FAO/WHO Expert Committee on Food Additives (JECFA) conclusions about aspartame issued July 14, 2023. Aspartame being labeled by IARC as “possibly carcinogenic to humans” does not mean that aspartame is actually linked to cancer. The FDA disagrees with IARC’s conclusion that these studies support classifying aspartame as a possible carcinogen to humans. FDA scientists reviewed the scientific information included in IARC’s review in 2021 when it was first made available and identified significant shortcomings in the studies on which IARC relied. We note that JECFA did not raise safety concerns for aspartame under the current levels of use and did not change the Acceptable Daily Intake (ADI). Aspartame is one of the most studied food additives in the human food supply. FDA scientists do not have safety concerns when aspartame is used under the approved conditions. The sweetener is approved in many countries. Regulatory and scientific authorities, such as Health Canada and the European Food Safety Authority have evaluated aspartame and also consider it safe at current permitted use levels. Some consumers may rely on products with aspartame and other sweeteners to help reduce their sugar consumption. We recognize that navigating different information from health organizations is challenging. We will continue to provide reliable, science-based information on aspartame and other sweeteners on the FDA’s web site to help consumers make informed choices.

Sweeteners or sugar substitutes, such as aspartame, sucralose, and stevia derived substances, are ingredients used to sweeten and in some cases enhance the flavor of foods. Some sweeteners are much sweeter than table sugar, and smaller amounts are needed to achieve the same level of sweetness as sugar in food. People may choose to use sweeteners instead of sugar for various reasons. For example, sweeteners contribute only a few or no calories to the diet and generally will not raise blood sugar levels.

Sweeteners are widely used in foods and beverages marketed as “sugar-free” or “diet,” including baked goods, soft drinks, powdered drink mixes, candy, puddings, canned foods, jams and jellies, dairy products, and many other foods and beverages. Consumers can identify whether a product has a sweetener by looking for the sweetener’s name in the ingredient list on the product label.

By law, like all other ingredients added to food in the U.S., sweeteners must be safe for consumption. Companies are responsible for ensuring the regulatory status and safety of the ingredients in their products before marketing. Under its legal authorities, the FDA administers pre-market regulatory programs that assist companies in meeting their obligations. To market a new food additive or before using a food additive in a different way than how the FDA has currently approved it, a manufacturer or other sponsor must first seek approval from the FDA by submitting a food additive petition. Under the law, certain ingredients do not require pre-market food additive approval by FDA, for example, if they are generally recognized as safe (GRAS) by qualified experts. If a company concludes that the specific use of a sweetener is GRAS, they may submit their information to the FDA through the FDA’s GRAS Notification Program. Information about the regulatory status of sweeteners is available in the Code of Federal Regulations and the FDA’s public GRAS Notice Inventory and Substances Added to Food (formerly EAFUS) Inventory.

The FDA continues to monitor the latest science available on sweeteners in a variety of ways. FDA scientists reassess the science about the exposure and safety of a sweetener each time the agency files a food additive petition or a GRAS notice for that sweetener. We also stay abreast of published literature and the current level of consumer exposure and participate in international scientific and standard-setting activities related to food ingredient safety.

Sweeteners Authorized as Food Additives in the U.S.

Based on the available scientific evidence, sweeteners authorized by the FDA are safe for the general population under certain conditions of use. There are food additive listings for six sweeteners, including:

Aspartame Aspartame is approved for use in food as a sweetener. Aspartame brand names include Nutrasweet®, Equal®, and Sugar Twin®. It contains calories, but consumers will likely use less than they would of table sugar because it is about 200 times sweeter. Aspartame [L-aspartyl-L-phenylalanine methyl ester] is a dipeptide composed primarily of two amino acids, phenylalanine, and aspartic acid. These, and other amino acids, are natural constituents of protein-containing foods consumed in any healthful diet. When phenylalanine and aspartic acid are combined in a certain way to form aspartame, they produce an intensely sweet-tasting substance. Aspartame is not heat stable and loses its sweetness when heated, so it typically isn’t used in baked goods. The FDA regulates aspartame as a food additive. The FDA first issued a regulation for aspartame in 1974 for use as a tabletop sweetener and in chewing gum, cold breakfast cereals, and dry bases for certain foods (for example, beverages, instant coffee and tea, gelatins, puddings and fillings, and dairy products and toppings). Since that time, the FDA approved aspartame for other uses, including most recently as a general-purpose sweetener in 1996. For more information about the regulatory history of aspartame, see the Timeline of Selected FDA Activities and Significant Events Addressing Aspartame. Scientific evidence has continued to support the FDA’s conclusion that aspartame is safe for the general population when made under good manufacturing practices and used under the approved conditions of use. The FDA-established acceptable daily intake (ADI), or the amount of aspartame that is considered safe to consume each day over the course of a person’s lifetime, continues to be protective of public health. However, people with difficulty metabolizing phenylalanine because of a rare genetic disorder called phenylketonuria (PKU) should avoid or restrict aspartame. Newborns are routinely tested for PKU using a “heel-prick” test before they leave the hospital. Consumers can identify whether a product has aspartame by looking for it by name in the ingredient list on the product label, which must include a statement to inform people with PKU that the product contains phenylalanine. Aspartame is one of the most studied food additives in the human food supply. To determine the safety of aspartame, the FDA has reviewed more than 100 studies designed to identify possible toxic effects, including studies that assess effects on the reproductive and nervous systems, carcinogenicity, and metabolism. FDA scientists reassessed the science on the exposure and safety of aspartame in food each time the agency filed a food additive petition, received relevant information from other regulatory agencies and research institutions that have evaluated aspartame, and responded to objections that were raised related to the approved uses of aspartame. Since the last approved use in 1996, the FDA has continued monitoring the scientific literature for new information on aspartame. We stay abreast of published literature and the current level of consumer exposure and participate in international scientific and standard-setting activities related to food ingredient safety. Other regulatory agencies have evaluated aspartame, and it is approved in many countries.

Acesulfame potassium (Ace-K) Acesulfame potassium is approved for use in food as a sweetener. It is included in the ingredient list on the food label as acesulfame K, acesulfame potassium, or Ace-K. Acesulfame potassium is sold under the brand names Sunett® and Sweet One®. It is about 200 times sweeter than table sugar and is often combined with other sweeteners. The FDA regulates acesulfame potassium (Ace-K) as a food additive. The FDA approved acesulfame potassium for use in specific food and beverage categories in 1988 and in 2003 approved it as a general-purpose sweetener and flavor enhancer in food, except in meat and poultry, under certain conditions of use. It is heat stable, meaning it stays sweet even when used at hot temperatures during baking, making it suitable as a sugar substitute in baked goods. To determine the safety of acesulfame potassium, the FDA reviewed more than 90 studies designed to identify possible toxic effects, including studies on reproductive effects, carcinogenicity, and metabolism.

Sucralose Sucralose is approved for use in food as a sweetener. Sucralose is sold under the brand name Splenda®. Sucralose is about 600 times sweeter than table sugar. The FDA regulates sucralose as a food additive. The FDA approved sucralose for use in 15 food categories in 1998 and for use as a general-purpose sweetener for foods in 1999, under certain conditions of use. Sucralose is a general-purpose sweetener found in various foods, including baked goods, beverages, chewing gum, gelatins, and frozen dairy desserts. It is heat stable, meaning it stays sweet even when used at high temperatures during baking, making it suitable as a sugar substitute in baked goods. To determine the safety of sucralose, the FDA reviewed more than 110 studies designed to identify possible toxic effects, including studies on the reproductive and nervous systems, carcinogenicity, and metabolism. The FDA also reviewed human clinical trials to address metabolism and effects on patients with diabetes.

Neotame Neotame is approved for use in food as a sweetener. Neotame is sold under the brand name Newtame® and is approximately 7,000 to 13,000 times sweeter than table sugar. The FDA regulates neotame as a food additive. The FDA approved neotame for use as a general-purpose sweetener and flavor enhancer in foods (except in meat and poultry), under certain conditions of use, in 2002. It is heat stable, meaning it stays sweet even when used at high temperatures during baking, making it suitable as a sugar substitute in baked goods. To determine the safety of neotame, the FDA reviewed data from more than 110 animal and human studies designed to identify possible toxic effects, including effects on the immune, reproductive, and nervous systems.

Advantame Advantame is approved for use in food as a sweetener. It is approximately 20,000 times sweeter than table sugar (sucrose). The FDA regulates advantame as a food additive. The FDA approved advantame for use as a general-purpose sweetener and flavor enhancer in foods (except in meat and poultry), under certain conditions of use, in 2014. It is heat stable, meaning it stays sweet even when used at high temperatures during baking, making it suitable as a sugar substitute in baked goods. To determine the safety of advantame, the FDA reviewed data from 37 animal and human studies designed to identify possible toxic effects, including effects on the immune system, reproductive and developmental systems, and nervous system. The FDA also reviewed pharmacokinetic and carcinogenicity studies, and several additional exploratory and screening studies.

Saccharin Saccharin brand names include Sweet and Low®, Sweet Twin®, Sweet’N Low®, and Necta Sweet®. It is 200 to 700 times sweeter than table sugar (sucrose) and contains no calories. The FDA has regulated saccharin as a food additive since 1977. First discovered and used in 1879, saccharin is currently approved for use, under certain conditions, in beverages, fruit juice drinks, and bases or mixes when prepared for consumption per directions, as a sugar substitute for cooking or table use, and in processed foods. Saccharin is also listed for use for certain technological purposes. In the early 1970s, saccharin was linked with the development of bladder cancer in laboratory rats. This link led Congress to mandate additional studies of saccharin and the presence of a warning label on saccharin-containing products until such a warning could be considered unnecessary. Since then, more than 30 human studies demonstrated that the results found in rats were irrelevant to humans and that saccharin is safe for human consumption. In 2000, the National Toxicology Program of the National Institutes of Health concluded that saccharin should be removed from the list of potential carcinogens. Products containing saccharin no longer have to carry the warning label.

Plant and Fruit Based Sweeteners

In addition to the six sweeteners listed as food additives, the agency evaluated GRAS notices and has no questions about the GRAS conclusions for three types of plant and fruit-based high-intensity sweeteners:

Certain Steviol Glycosides obtained from the leaves of the stevia plant (Stevia rebaudiana (Bertoni) Bertoni) or fermentation-based processes Steviol glycosides are natural constituents of the leaves of Stevia rebaudiana (Bertoni) Bertoni, a plant native to parts of South America and commonly known as Stevia. They are reported to be 200 to 400 times sweeter than table sugar. They are used as general-purpose sweeteners in foods. The FDA has evaluated many GRAS notices for the use of high purity (95% minimum purity) steviol glycosides, including Rebaudioside A (also known as Reb A), Stevioside, Rebaudioside D, or steviol glycoside mixture preparations with Rebaudioside A and/or Stevioside as predominant components. FDA has not questioned the notifiers’ GRAS conclusions for these high-purity stevia derived sweeteners under the intended conditions of use identified in the GRAS notices submitted to the FDA. The FDA’s response letters on such high purity steviol glycosides are available at the FDA’s GRAS Notice Inventory website. The use of stevia leaf and crude stevia extracts is not considered GRAS, and their import into the U.S. is not permitted for use as sweeteners. For details, see Import Alert 45-06. The safety of steviol glycosides has been extensively studied and reported in the scientific literature. In humans, steviol glycosides are not hydrolyzed by digestive enzymes of the upper gastrointestinal tract and are not absorbed through the upper portion of the gastrointestinal tract. Several chronic studies and clinical studies in humans have been conducted demonstrating no adverse effects.

Extracts from Siraitia grosvenorii Swingle fruit, also known as Luo Han Guo or monk fruit Siraitia grosvenorii Swingle fruit extract (SGFE) contains varying levels of mogrosides, which are the constituents of the fruit primarily responsible for the characteristic sweetness of SGFE. SGFE, depending on the mogroside content, is reported to be 100 to 250 times sweeter than sugar. Siraitia grosvenorii Swingle, commonly known as Luo Han Guo or monk fruit, is a plant native to Southern China. These fruit extracts are intended for use as general-purpose sweeteners and as tabletop sweeteners. The FDA has evaluated GRAS Notices for SGFE. The FDA has not questioned the notifiers’ GRAS conclusions for SGFE under the intended conditions of use identified in the GRAS notices submitted to the FDA. The FDA’s response letters on SGFE are available on the FDA’s GRAS Notice Inventory website. SGFE was the subject of a number of published studies including subchronic studies, clinical studies, and genotoxicity studies.

Thaumatin Thaumatin is a group of intensely sweet basic proteins isolated from the fruit of Thaumatococcus danielli (West African Katemfe fruit). Thaumatin is intended for use as a sweetener in various foods, including wine and other fermented or distilled beverages, jams, ice cream, bakery items, potato-based and similar snacks, and breakfast cereals. Thaumatin has a sweetness 2000-3000 times that of table sugar. The FDA has evaluated several GRAS Notices for thaumatin and has not questioned the notifiers’ general recognition of safety conclusions for Thaumatin under the intended conditions of use identified in the notices submitted to the FDA. The FDA’s response letters on thaumatin are available at the agency’s GRAS Notice Inventory website. Thaumatin has been the subject of numerous published sub-chronic studies as well as mutagenicity and allergenicity studies.

Sweetness Intensity of Sweeteners Compared to Table Sugar

The image below shows the sweetness intensity of sweeteners compared to table sugar or sucrose.

Download in PDF 82KB

Text Version of Sweetness Intensity of Sweeteners Compared to Table Sugar Sweetener Examples of Brand Names Times Sweeter Advantame Advantame® 20,000 times sweeter than table sugar (sucrose) Neotame Newtame® 7,000 to 13,000 times sweeter than table sugar (sucrose) Thaumatin Talin® 2,000 to 3,000 times sweeter than table sugar (sucrose) Saccharin Sweet and Low®, Sweet Twin®, Sweet’N Low®, Necta Sweet® 200 to 700 times sweeter than table sugar (sucrose) Sucralose Splenda® 600 times sweeter than table sugar (sucrose) Steviol Glycosides Truvia®, PureVia®, Enliten® 200 to 400 times sweeter than table sugar (sucrose) Luo Han Guo Nectresse®, Monk Fruit in the Raw®, PureLo® 100 to 250 times sweeter than table sugar (sucrose) Aspartame Nutrasweet®, Equal®, Sugar Twin® 200 times sweeter than table sugar (sucrose) Acesulfame Potassium (Ace-K) Sweet One®, Sunett® 200 times sweeter than table sugar (sucrose)

Safe Levels of Sweeteners

The FDA assesses the safety of a sweetener by evaluating the available safety information about the sweetener to identify potential hazards and determine a safe level of exposure. During pre-market review, the FDA established an acceptable daily intake (ADI) level for each of the six sweeteners approved as food additives. An ADI is the amount of a substance considered safe to consume each day over the course of a person’s lifetime. The ADI is typically based on evaluating toxicological studies to determine the highest appropriate experimental exposure dose level in animal studies that was shown to cause no adverse effect, multiplied by an appropriate safety factor. In general, a safety factor is intended to provide an adequate margin of safety for consumers by accounting for variability, such as differences between animals and humans and differences in sensitivity among humans.

For each of these sweeteners, the FDA determined that the estimated daily intake of the substance would not exceed the ADI, even when considering high exposure estimates. An additive does not pose safety concerns if the estimated daily intake is less than the ADI. In the case of steviol glycosides, an ADI was established by the Joint Food and Agricultural Organization/World Health Organization Expert Committee on Food Additives (JECFA). An ADI has not been specified for monk fruit or thaumatin. An ADI may not be necessary for several reasons, including evidence of the ingredient’s safety at levels well above the amounts needed to achieve the desired effect (such as sweetening) in food.

The chart below shows the safe limit for each sweetener and the amount a person would need to consume to equal that limit based on its sweetness intensity.

Download in PDF 2MB

Text Version of Safe Levels of Sweeteners How many packets can a person consume and still be at the safe level for each sweetener based on its sweetness intensity? Examples of Brand Names Containing Sweetener Sweetener Number of Sweetener Packets a Person Would Need to Consume in a Day to Reach the Acceptable Daily Intake (ADI)* Nutrasweet®, Equal®, Sugar Twin® Aspartame 75 Sweet One®, Sunett® Acesulfame Potassium (Ace-K) 23 Splenda® Sucralose 23 Newtame® Neotame 23 (sweetness intensity at 10,000 times sucrose) Advantame® Advantame 4,920 Sweet and Low®, Sweet Twin®, Sweet’N Low®, Necta Sweet® Saccharin 45 (sweetness intensity at 400 times sucrose) Truvia®, PureVia®, Enliten® Rebaudioside A 27 (sweetness intensity at 300 times sucrose) Notes About the Chart: The ADI in milligrams per kilogram body weight per day (mg/kg bw/d) for the sweeteners in the chart: Aspartame is 50 mg/kg bw/d

Acesulfame potassium (Ace-K) is 15 mg/kg bw/d

Sucralose is 5 mg/kg bw/d

Neotame is 0.3 mg/kg bw/d

Advantame is 32.8 mg/kg bw/d

Saccharin is 15 mg/kg bw/d

Rebaudioside A, a type of steviol glycoside, is 12 mg/kg bw/d. This is based on the ADI for steviol glycosides: 4 mg/kg bw/d, expressed as steviol equivalents, set by the Joint FAO/WHO Expert Committee on Food Additives, on which the FDA participates. * Number of sweetener packets a 60 kg (132 pound) person would need to consume to reach the ADI. The FDA assumed a sweetener packet is as sweet as two teaspoons (approximately 8 grams) of sugar for these comparisons.

Other Types of Sweeteners Allowed in the U.S.

The FDA permits the use of sugar alcohols, another class of sweeteners, as sugar substitutes. Examples include sorbitol, xylitol, lactitol, mannitol, erythritol, and maltitol. The sweetness of sugar alcohols varies from 25% to 100% as sweet as sugar. Sugar alcohols are slightly lower in calories than sugar and do not promote tooth decay or cause a sudden increase in blood glucose. They are used to sweeten foods including sugar-free candies, cookies, and chewing gums.

In 2023, the FDA reviewed a scientific paper about possible cardiovascular effects related to consuming erythritol and determined that the observational studies cited in the paper did not establish a causal link between consuming erythritol and the observed effects. The FDA will continue to monitor and review new information on erythritol, and other sweeteners, as it becomes available.

Another class of sweeteners are sugars that are metabolized differently than traditional sugars. These sugars meet the chemical definition of a sugar, but they are metabolized, or used by the body, differently than traditional sugars like sucrose. The FDA has evaluated GRAS notices for D-allulose (also referred to as D-psicose), D-tagatose, and isomaltulose and has no questions about the GRAS conclusions under certain intended conditions of use. The FDA’s response letters on D-allulose (also referred to as D-psicose), D-tagatose, and isomaltulose are available at the agency’s GRAS Notice Inventory website.

Sweeteners that are Not Allowed in the U.S.

The FDA prohibits the use of cyclamates and their salts (such as calcium cyclamate, sodium cyclamate, magnesium cyclamate, and potassium cyclamate) in the U.S. Whole-leaf and crude stevia extracts are subject to an Import Alert. They are also not permitted for use as sweeteners. These forms of stevia differ from certain highly purified steviol glycosides obtained from stevia leaves, which have been the subjects of GRAS notices; the FDA has not objected to the use as sweeteners of these highly refined substances.

Related Information

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Back in the day, if you were buying yogurt at the grocery store, it was all pretty much the same American-style, low in protein, high in sugar products. They tasted delicious, make no mistake about it, and we still get nostalgic for a good cup of creamy Dannon alongside a peanut butter and jelly sandwich. But now we know the amazing nutritional benefits of all those other kinds of yogurts that have steadily taken over the shelves — benefits like a surprisingly high percentage of your recommended daily value of protein in one modest serving.

So now that we happily turn to yogurt for help strengthening our hardworking muscles and bones, we may, regretfully, view it as a less than delicious undertaking. How sad is that? Well, there shall be no bland, chalky, or “just eat it because it’s good for you” yogurts over here. Instead, we went out and collected some of the most protein-rich options and tasted them all, ranking them from best to worst, so you get the best of both worlds!

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“Skip brands that use sugar alcohols, like xylitol, which can negatively impact your GI system when you eat too much,” Seaver suggests. “Many products in the market use some type of artificial sweetener, like monk fruit or stevia, over added sugar to meet consumers’ demand for zero-calorie sweeteners,” notes Seaver, so you’ll see some of these sugar substitutes in the picks below. “And because these powders and shakes are meant to complement a meal, rather than be a meal replacement, I’d recommend looking for brands with at most 250 calories and 360 milligrams sodium per serving. These numbers match what EatingWell aims for with our side dish recipes ,” says Seaver. “And lastly, look for brands with at least 15 g of protein per serving, which is plenty, especially if you’re pairing your powder or shake with a meal.”

Seaver recommends choosing a protein powder or shake without added sugars, which allows you to add exactly how much sweetness you like. You can also skip an added sweetener altogether and lean on the natural sweetness of a fruit-sweetened smoothie.

To narrow the field, our panel of experts, including registered dietitians and food editors, blind-taste-tested more than 50 dairy- and plant-based protein shakes and powders that met our nutrition requirements (more on that below). We tried each shake or powder as the package instructed and made notes about the taste, texture, appearance and aroma. Read on for our full list of the best-tasting protein shakes and powders.

And sometimes more is better. “If you’re looking to build muscle , help with healing after a surgery or an illness, or work on healthy weight loss or weight maintenance, eating more protein can help,” says Victoria Seaver, M.S., RD , EatingWell’s editorial director. “And while you can certainly get enough from whole foods, protein shakes and powders can help supplement your intake.” That’s where this list comes in handy.

That said, protein needs can vary from person to person. Protein is an essential macronutrient that we all need for a healthy body. It plays a role in many body functions, like supporting bone health, balancing blood sugars and helping with muscle growth, to name a few.

Americans are a little obsessed with protein these days—nearly two-thirds of us are trying to consume more of it, and nearly a quarter of adults think they’re protein deficient. But according to data from the Centers for Disease Control and Prevention, most Americans are eating more than enough. The average adult consumes 80 grams per day, which is roughly 30 grams over the recommended daily goal..

Elevation by Millville Chocolate Protein Powder combines affordability, great taste and a solid nutritional boost in one convenient package. Packed with 30 g of protein and chocolate flavor that blends seamlessly with water, milk, or milk alternatives like almond or oat milk . It’s also a favorite of EatingWell editor Katie Tuttle, who appreciates its smooth texture and added boost of 2 g of creatine monohydrate per serving—a compound known for supporting muscle growth . For a budget-friendly protein powder that doesn’t skimp on quality or flavor, this one’s hard to beat. Available Size: 32 oz. | Allergen Information: Milk, wheat, egg | Diet type: Gluten-free Nutrition info for Elevation by Millville Chocolate Protein Powder, per one serving (50 g) 180 calories, 2.5 g total fat (2 g saturated fat), 80 mg cholesterol, 85 mg sodium, 8 g carbohydrates, 1 g fiber, 2 g sugar (0 g added sugars), 30 g protein

What we like: This affordable pick has great flavor and an added boost of creatine. What to know: Millville’s protein powder has not undergone independent verification.

Promix Vanilla Protein Powder is our runner-up thanks to its deliciously light, vanilla-flavored protein. At 5 g per serving, it’s a little higher in sugar than the other options we taste-tested, but it won’t you make cringe if you’re sensitive to low- or zero-calorie sweeteners like stevia. The grass-fed whey protein also contains a small amount of omega-3 fats. During testing, shaking this mix did create a fair amount of foam—a minor criticism. Also, we like that Promix is independently verified.

What to know: It’s on the higher side when it comes to added sugars.

What we like: The vanilla taste is subtle and one serving delivers five additional grams of protein (compared to Klean Athlete Klean Isolate).

Klean Isolate’s standout flavor and texture is why this protein powder from Klean Athlete is our favorite. It only has two ingredients—whey protein isolate and sunflower lecithin. It’s low in carbs and high in protein thanks to the milk it’s derived from. Klean Isolate tasted slightly sweet yet had no hints of an off-putting aftertaste. And its super-fine powder dissolved seamlessly into liquids. This protein powder runs a bit on the pricier side—at about $3 per serving.

What to know: The price point per serving is on the higher side.

What we like: The ingredient list is clean, and the flavor is incredibly tasty.

Vegan protein shake alternatives can be difficult to come by, but Ripple fills this gap nicely. Each shake contains 20 g of protein per bottle. The ingredients are free of soy, nuts and gluten, and the flavor is enhanced with cocoa powder. We wished the added sugar content of this shake was a bit lower, but we really enjoyed the flavor of it (and again, vegan shakes aren’t all that common), so we made an exception to our added sugar limit. This shake smelled like chocolate, and the texture was creamy and thick, lacking any chalkiness. The sweetness wasn’t overwhelming and was nicely offset by the cocoa powder. In fact, this felt downright indulgent to drink, proving that vegan alternatives can be just as tasty as their dairy counterparts.

What to know: This shake’s sodium content is slightly higher than the others we tested.

What we like: This shake is vegan and is free of common allergens like soy, nuts and gluten.

We liked the texture of this one, though the flavor was on the sweet side for some. Despite its protein content, the chocolate didn’t taste overly artificial. We did detect a sweet aftertaste, but it dissipated quickly and didn’t detract from our enjoyment of this protein powerhouse.

Muscle Milk’s Pro Advanced shakes pack a lot of protein into one bottle—32 g, to be exact. And at just 170 calories, that’s not too shabby. It gets its protein from a combination of whey and casein, with the added benefit of just 1 g of sugar and 5 g of fiber.

This shake had one of the best vanilla flavors we tasted; Soylent keeps it subtle, which can be tricky when dealing with a flavor that tends to take over the way vanilla does. The texture is smooth and slightly thicker than soy milk, akin to a milkshake. While there was a faint aftertaste, which we attributed to the artificial sweeteners, it did not linger or otherwise inhibit our overall enjoyment of the drink.

Soylent’s protein shake takes its 30 g of protein from plant-based sources and includes added vitamins and minerals that give it a well-balanced nutritional profile. Plus, this shake has zero sugars and is gluten-free, making it a good option for those with gluten sensitivities or who are just watching their sugar intake.

What to know: Some of us noticed a subtle aftertaste after drinking.

What we like: This vegan protein shake is balanced and filling enough to make a decent replacement for a light meal.

The Boost protein shake is a wallet-friendly option at around $1.50 per serving. It provides 20 g of protein and 3 g of fiber per serving, added vitamins C and D and iron for extra nutrition. The shakes are thick in texture and have a distinct protein taste compared to others. Although the chocolate flavor is not as strong as some, it provides a decent amount of protein on a budget.

What to know: Some may find the thickness of this shake off-putting.

What we like: This hearty shake provides protein at the lowest cost per serving of the protein shakes we tested.

We also love that you can buy this protein shake at Costco .

We especially appreciated this shake’s texture, which was the closest to actual chocolate milk we found during our testing. In fact, it even smelled like chocolate milk, which, combined with how filling this shake was, made it a strong contender. This probably made the hint of artificial chocolate flavor stand out more, but Fairlife remains an excellent choice for those wanting to increase their protein intake.

Fairlife’s Core Power dairy-based protein shakes give you a high dose of protein (26 g) with just 5 g of sugar. The company uses natural ingredients, such as monk fruit juice and stevia leaf extract, to add sweetness. The milk is ultra-filtered, so the lactose-intolerant can enjoy this premixed drink.

What we like: The taste and texture of this protein shake won us over, hands down.

During testing, we noted how smooth and creamy these shakes were. When poured into a glass, there was no sediment, and after drinking, there was no hint of the aftertaste you find with so many protein shakes. Our only (admittedly minor) quibble: These shakes only come in a can, which is handy for recycling but less convenient on the go. Still, drinking this tasty shake in one sitting is not much of a sacrifice.

Slate’s Core protein shakes easily won us over with their smooth, velvety texture and taste that was more reminiscent of an iced coffee than a protein supplement. With most flavors around 100 calories and zero added sugar, we still got 20 g of protein in each can. The flavors in Slate’s Core Variety Pack are also free of lactose and ultra-pasteurized, making them shelf-stable (though the company recommends chilling these before drinking to optimize their flavor).

What to know: These shakes only come in cans, making these less convenient for toting to the gym.

What we like: Tastes more like an iced coffee than a protein shake.

The Bottom Line: The Best Protein Shake and Protein Powder

If you’re looking for a ready-made protein shake, the Slate Core Variety pack (view at Amazon) is a delicious choice in a variety of café-worthy flavors. Or, if you prefer to add a scoop of protein powder to your beverage of choice, Klean Athlete Klean Isolate (view at Amazon) is a great source of dairy-based protein.

EatingWell / Jhett Thompson

Our Protein Shake and Protein Powder Tests

Alex Loh

To narrow the field, we researched and read the labels of more than 50 protein powder and protein shake products and selected the ones that fit the following nutrition requirements:

≤250 calories

≤360 mg sodium

≥15 g protein

During testing, we focused our research primarily on chocolate- and vanilla-flavored products, as those were the two most consistent offerings across brands and thus could be compared against each other more easily.

For the taste test, a blind tasting was set up with five testers. Each tester tried the protein shake as is, and each protein powder was mixed with water according to the instructions on the label before being consumed. We drank from unlabeled paper cups and took notes regarding the taste, texture, appearance and aroma of each product.

EatingWell/Jhett Thompson

We Also Considered

Here are a few we considered that didn’t make the cut, in vanilla and chocolate flavors:

Ancient Nutrition Plant Protein Powder: Vanilla and Chocolate

This no-added-sugar protein powder didn’t pass muster visually. We also found the flavors were a little bland.

Alani Nu Protein Shake: Chocolate

Although the texture of this protein shake was on point (smooth and slightly thick), the chocolate flavor was a little dull and had a strong artificial taste to it.

Biosteel Protein Powder: Vanilla and Chocolate

This powder offers a decent dose of protein per scoop (21 or more grams per scoop), but we didn’t feel the vanilla or chocolate flavors were prominent enough. And the sugar substitute (stevia) was too strong.

GNC Total Lean Shake Burn Protein Powder: Vanilla Creme and Chocolate Fudge

Tasters liked the Chocolate Fudge version much more than the Vanilla Cream. We thought the Chocolate Fudge flavor had a nice, rich color and a mild, pleasant chocolaty flavor.

Jarrow Formulas Protein Powder: French Vanilla and Chocolate

These protein powders win nutrition points for being the lowest in sodium. But neither flavor blended or dissolved as we expected.

Live Conscience Protein Powder: Vanilla Dream and Cosmic Cacao

This plant protein blend (Pea, Rice, Sacha Inchi & Pumpkin Seed protein powders) clocks in at 15 g of protein per scoop. Unfortunately, we couldn’t get past the chalky, powdery taste.

Orgain Clean Protein Shake: Creamy Chocolate Fudge

We like that the protein source is grass-fed milk protein and the chocolate flavor comes through as advertised, but there were hints of something artificial-tasting and an unpleasant aftertaste that lingered.

OWYN Pro Elite Vegan Plant-Based High-Protein Shake: Vanilla

This shake won some points with us for having 32 grams of protein, gut-healthy prebiotics and a nice creamy texture, but the smell and taste were too artificial for our liking and the flavor lingered in our mouths for far too long.

EatingWell / Joy Kim

Common Questions

Are protein shakes good for weight loss?

Protein shakes can help with weight loss, but it all depends on their protein and calorie content. Aim for a protein shake with at least 20 g of protein if you’re using it as a meal replacement; and if you’re using it as a snack, make sure your shake has at least 15 g of protein, recommend Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, aka The Nutrition Twins.

“The key is to choose protein shakes that are lower in calories than a typical meal or snack so that you can create a calorie deficit.” Even better: Choose a protein shake with added fiber, which will help keep you feeling satisfied and stabilize blood sugar levels. “Blood sugar dips lead to energy crashes that trigger sugar cravings and subsequent overeating,” the Nutrition Twins say.

And if you’re making your own protein shake for weight loss at home, be mindful of the ingredients you add—even if they’re nutritious (think: nut butter, seeds and avocado). “The calories can accumulate quickly and easily exceed the amount you’d typically eat in an entire meal—and this can lead to weight gain, rather than weight loss,” the Nutrition Twins say.

Can I add creatine to my protein shake?

Yes, you can add creatine to your protein shakes, whether blending one at home or scooping some creatine into a ready-to-drink shake. “Creatine can help to build lean muscle tissue and improve recovery after exercise,” the Nutrition Twins say. “Also, research shows that since vegetarians get less creatine in their diets [because creatine is naturally found in animal products like meat, fish and poultry], they may see some greater benefits from supplementing with creatine.” In fact, one of our top recommendations—Elevation by Millville Chocolate Protein—includes creatine in its formulation.

But note that creatine can be a little clumpy, and the colder the shake, the harder it’ll be for the creatine to dissolve. Try drinking your shake at room temperature to help the creatine dissolve better.

Is it safe to drink expired protein shakes?

If your protein shake is past the Best By date (which indicates the last date recommended for the use for quality, not safety, reasons), throw it out to be safe.

On the other hand, protein powders are typically safe to consume after their expiration date because they contain very little moisture, so they’re less likely to harbor bacteria, the Nutrition Twins say. Most protein powders have additives like maltodextrin, lecithin and salt so they can last longer, typically for about two years. Pea and rice protein powders tend to have a longer shelf life than dairy protein powders like whey and casein, the Nutrition Twins say.

Still, protein powder’s quality can degrade over time—especially if it’s not stored in a cool, dry place. “Storing it in light, heat or humidity can speed up oxidation processes and cause the ingredients to go bad more quickly. If your protein powder smells, tastes or looks off, don’t eat it,” the Nutrition Twins say.

When should I drink a protein shake?

You can drink a protein shake any time of the day. More recent research suggests that your total protein intake in a day matters more than when you consume it. However, timing your protein shake break to your goals can help you fuel up, especially depending on when your last meal was. For example, if you haven’t eaten yet, drinking a protein shake before a workout can help prevent a grumbling stomach from derailing your performance and can help prevent some muscle breakdown, the Nutrition Twins say. Meanwhile, drinking a protein shake after a workout can help to rebuild and repair muscles while helping you feel replenished if you’re wiped out. “Although controversial, as eating before bed is sometimes said to interrupt sleep, some research shows that having a shake with casein protein before bed can stimulate muscle growth and help with exercise recovery,” the Nutrition Twins add.

Can people with diabetes drink protein shakes?

People with diabetes can benefit from drinking protein shakes, especially if they choose quality shakes over sugary snacks and meals. “Getting adequate protein in a shake will help to provide satiety and stabilize blood sugar to help prevent the spikes that ultimately cause health problems for people with diabetes,” the Nutrition Twins say. “Like those looking to lose weight, people with diabetes should also ensure the shakes aren’t too high in calories and have a decent amount of protein (ideally at least 20 g of protein for a meal, and at least 15 g for a snack) to stabilize blood sugar.” It’s even more important for people with diabetes to limit processed carbohydrates, including added sugars, that cause blood sugar spikes.

Our Trusted Expertise

Alex Loh is the associate food editor at EatingWell. She is passionate about food and cooking. She has tested hundreds of products, including nonalcoholic spirits, chef’s knives and salsas. For this piece, she consulted with a registered dietitian and editorial director at EatingWell, Victoria Seaver, M.S., RD, for her insights about nutrition.

This article was updated by Katie Tuttle, an editor at EatingWell who specializes in testing kitchen tools, meal kits and wellness products. Katie has been lifting weights nearly a decade, and frequently incorporates protein powder to help her meet her protein goals. She has also tested protein shaker bottles to find the optimal mixer for her protein powder.

April Benshosan, M.S. researched and updated our common questions section. The update was then edited and reviewed by Brierley Horton, M.S., RD, senior editor, who has 15 years of experience reporting, writing and editing nutrition and health content.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

Many of our friends and family members have been duped into believing that artificial sweeteners like Splenda® are saviors to prevent diabetes and obesity. However, the health risks associated with the ingredients in Splenda, or sucralose, are extensive and downright troublesome.

As research continues to investigate the details, more negative effects are surfacing.

Sucralose is one of the top artificial sweeteners that’s used globally in reduced-calorie and diet foods and beverages. Although it’s marketed as a better alternative for your figure, the health profile for sucralose has raised concerns among researchers, and the many sucralose side effects and dangers can’t be ignored.

Instead of grabbing those yellow packets of Splenda and turning to “sugar free” products in hopes of cutting calories, opt for healthier sugar substitutes that give your recipes a natural sweetness and provide antioxidants, vitamins, minerals and even fiber.

What is sucralose?

Sucralose is a chlorinated sucrose derivative. This means it’s derived from sugar and contains chlorine.

Making sucralose is a multistep process that involves replacing the three hydrogen-oxygen groups of sugar with chlorine atoms. The replacement with chlorine atoms intensifies the sweetness of sucralose.

Originally, sucralose was found through the development of a new insecticide compound. It was never meant to be consumed.

However, it was later introduced as a “natural sugar substitute” to the masses, and people had no idea that the stuff was actually toxic.

In 1998, the Food and Drug Administration (FDA) approved sucralose for use in 15 food and beverage categories, including water-based and fat-based products like baked goods, frozen dairy desserts, chewing gum, beverages and sugar substitutes.

Then, in 1999, the FDA expanded its approval for use as a general-purpose sweetener in all categories of foods and beverages.

Facts on Splenda

The most common sucralose-based product on the market today is Splenda. It is one of the most popular sweeteners in the United States.

That’s probably because it’s about 600 times sweeter than sugar. Here are some general facts about Splenda that may provide cause regarding its use:

Splenda is a synthetic sugar that isn’t recognized by the body.

Sucralose only makes up about 5 percent of Splenda. The other 95 percent contains a bulking agent called maltodextrin, which serves as filler, and corn-based dextrose, a type of sugar.

Splenda is used as a sugar substitute in cooking and baking, and it’s added to thousands of “zero calorie” food products sold throughout the United States.

The calorie content of Splenda is actually 3.36 calories per gram, which comes from the dextrose and maltodextrin.

Data shows that across the globe, the range of product utilization for sucralose is more extensive than for any other artificial sweeteners.

Why is sucralose so popular for use in our foods and drinks? It’s readily soluble in ethanol, methanol and water.

That means it can be used in both fat- and water-based products, including alcoholic drinks.

Other artificial sweeteners, like aspartame, erythritol and sodium saccharin, aren’t as soluble. Therefore they have more limited product applications.

Side effects and dangers

1. May cause diabetes

A study published in the journal Diabetes Care discovered that if you consume sucralose, the risk of developing diabetes is profound. According to the study, daily consumption of diet soda was associated with a 36 percent greater risk of metabolic syndrome and a 67 percent greater risk of type 2 diabetes.

That means sucralose is among the unexpected diabetes triggers. So if you’ve been wondering about the safety of sucralose for diabetes, the clear answer is to be careful — as it actually appears it can increase your risk of this serious condition.

Researchers evaluated this phenomenon for the first time with human subjects. Seventeen obese individuals who were insulin-sensitive took oral glucose tolerance tests after consuming either sucralose or water.

In addition to revealing that there was an “increase in peak plasma glucose concentrations” after consuming sucralose, it was discovered that there was a 23 percent decrease in insulin sensitivity, which prevents glucose absorption in cells.

A more recent 2020 study published in Cell Metabolism found that the consumption of sucralose in the presence of a carbohydrate rapidly impaired glucose metabolism and resulted in the dysregulation of gut-brain control of glucose metabolism.

2. Increases risk of IBS and Crohn’s disease

Several years ago, researcher Xin Qin, M.D., Ph.D, from New Jersey Medical School found that consuming sucralose causes irritable bowl syndrome (IBS) symptoms, ulcerative colitis and Crohn’s disease. Dr. Qin made this discovery when examining the rapid increase of IBS among Alberta, Canada residents over a 20-period.

In short, it went up 643 percent.

This led Qin to conduct his study. What did he find?

Sucralose had a more detrimental effect on gut bacteria than other artificial sweeteners, such as saccharin, because 65 percent to 95 percent of sucralose is excreted through feces unchanged.

In 1991, Canada became the first country in the world to approve the use of sucralose as an artificial sweetener.

In other words, there was a direct correlation between the amount of sucralose consumed and the increase in inflammatory bowel disease.

To answer some common questions concerning the safety of sucralose and digestion — does sucralose cause bloating? It certainly can, as it’s been linked to serious pro-inflammatory conditions that affect your digestive system.

Does sucralose make you poop? Again, it can increase inflammation and cause IBS symptoms in some cases.

3. Linked to leaky gut

Does sucralose affect gut bacteria?

Essentially, the understanding we now have is that because the body cannot digest sucralose, it travels through the human gastrointestinal track and damages it as it goes. It harms the intestinal wall, potentially causing leaky gut.

Several studies have confirmed the harmful effects of sucralose on gut health.

For instance, a 2022 study found that 10 weeks of consuming 48 milligrams of sucralose daily led to increased serum insulin and induced gut dysbiosis — an imbalance of good and bacteria in the gut — compared to a control group.

4. May generate toxic (and carcinogenic) compounds when heated

A study published in the Journal of Toxicology and Environmental Health found that cooking at high temperatures with sucralose can generate dangerous chloropropanols, a potentially toxic class of compounds. Although sucralose is commonly used in baked goods, studies have shown that the stability of the artificial sweetener decreases as the temperature and pH increase.

Not only does sucralose undergo thermal degradation when it’s heated, but researchers also found that chloropropanols that comprise a group of contaminants, including genotoxic, carcinogenic and tumorigenic compounds, are generated.

The researchers of the study published in Food Chemistry concluded that “caution should be exercised in the use of sucralose as a sweetening agent during baking of food products containing glycerol or lipids.”

If you’re wondering if sucralose can cause cancer, this is some concerning information, especially because sucralose is commonly used in baked goods and other food products that are heated. More research is needed for concrete evidence about the carcinogenic effects of sucralose.

5. Associated with weight gain

Thought using sucralose in your coffee was going to help you lose weight? Well, it turns out that epidemiological studies in humans and lab studies both have suggested an association between using artificial sweeteners and body weight gain.

Plus, artificial sweetener use can increase the risk for metabolic syndrome, type 2 diabetes, hypertension and cardiovascular disease.

These studies didn’t necessarily evaluate the effects of sucralose, specifically, on weight gain, but there are studies that have indicated that sucralose doesn’t appear to help with weight loss.

In an 18-month trial published in the New England Journal of Medicine, 641 children (477 completed the study) were randomly assigned to receive an eight-ounce can per day of either a no-calorie sweetened or sugar-sweetened beverage that contained 104 calories.

The sugar-free beverage contained 34 milligrams of sucralose, along with 12 milligrams of acesulfame-K. By the end of the study period, the calorie consumption from these beverages was 46,627 calories greater for the children in the sugar-sweetened group than in the sucralose-sweetened group.

However, the total weight gain over the 18-month period was only one kilogram greater for children in the sugar-sweetened group. Researchers could not explain the small difference in weight gain given the significant difference in caloric consumption from beverages.

Another study involving adolescents showed no consistent reduction of weight gain two years after families were supplied with artificially sweetened beverages in order to reduce their consumption of sodas sweetened with sugar.

So does sucralose cause weight gain? Well, we know that in many cases it doesn’t help with weight loss, and for people who use it in their cooking, baking and coffee strictly to watch their calorie count, this really doesn’t seem to be an effective weight-loss method.

There have been reports of adverse reactions to sucralose and products made with Splenda, including headaches and allergic reactions. Plus, recent research has indicated that consuming sucralose can negatively impact your gut health and even cause metabolic syndrome.

If you tend to use sucralose because it’s a no-calorie option and you’re trying to lose weight, know that studies have shown artificial sweeteners like Splenda do not appear to help with weight loss. Instead, opt for natural sweeteners that are lower in calories instead.

Raw honey and stevia are just two excellent options.

Foods and uses

Sucralose, or Splenda, is used in many food and beverage products that are marketed as healthier options. Sometimes, you wouldn’t even know that sucralose is in the bottled beverage or packaged food that you pick up from the grocery store.

It’s even found in toothpastes, lozenges and vitamins.

The best way to determine whether or not sucralose is used in a product is to check the ingredient label. Sometimes the box or bottle of a product says right on the front that it’s made with Splenda.

Often, products containing sucralose are labeled as “sugar free,” “sugarless,” “lite” or “zero calorie.” Look out for these slogans because they usually indicate that some kind of artificial sweetener is used in the product.

Here are just some of the products that contain sucralose:

Some diet sodas

Some sparkling waters

Diet iced tea products

Some juice products

“Sugar free” sauces, toppings and syrups

Chewing gum (including “sugarless” products)

“Diet,” “fat free” and “no sugar added” cocoa mixes

Some protein and diet bars, powders and shakes

Many “sugar free” baked goods

“Sugar free” ice-pops and ice cream

“Lite” and “no sugar added” ice cream products

Some popcorn products

“Sugar free” and “light” yogurt products

“Sugar free” or “light” hard candy

“Sugar free” chocolates

“Sugar free” mints and lozenges

Some toothpastes

Is it safe?

The quick answer to the common question “is sucralose safe?” is no.

From metabolic syndrome to digestive problems and weight gain, sucralose doesn’t do you any favors. In fact, it impacts your health negatively in a number of ways.

What are the side effects of sucralose? To reiterate the many sucralose side effects, they include:

alters glucose and insulin levels

increases risk of digestive problems

alters gut health and damages the GI tract

kills probiotics

may play a role in certain cancers

generates toxic compounds when heated

may lead to weight gain

Sucralose vs. stevia vs. aspartame

Sucralose

Sucralose is an artificial sweetener that’s used in “sugar free” and “sugarless” products. It’s marketed as a no-calorie sweetener that can help you lose weight — although studies have suggested that this isn’t true.

Sucralose is added to many products in your grocery store, including:

baked goods

yogurts

ice creams

candies

diet sodas

sparkling waters

protein bars

Although the FDA has approved the use of sucralose in food and beverage products, including those marketed for children, there are some concerns regarding ingesting sucralose. Studies have suggested that it’s linked to leaky gut and gastrointestinal problems like IBS and Crohn’s disease.

It may even cause diabetes, although it’s commonly marketed as a “sugar free” agent that’s better for people on a diabetic diet.

Sucralose vs. stevia

Stevia is an edible herbal plant that’s been used for more than 1,500 years. Unlike sucralose and aspartame, it is a natural sweetener.

Stevia extracts are said to be about 200 times sweeter than sugar. Although it can be used in your morning coffee or smoothie in place of sugar, stevia does not cause the dangerous side effects like most artificial sweeteners.

In fact, it may have anticancer, antidiabetic, cholesterol-improving and weight loss-promoting properties.

There was a telling study that compared the effects of stevia, sugar and alternative sweeteners on food consumption, satiety and glucose/insulin levels after eating.

The research, published in the journal Appetite, took 19 healthy, lean people and 12 obese individuals between 18 and 50 years old and had them complete three tests in which they consumed stevia, sucrose (table sugar) or aspartame before eating lunch and dinner.

It was no surprise that when these people consumed stevia, they didn’t feel hungry and overeat during their meals like they did when they consumed sucrose. Additionally, the researchers reported that “stevia significantly reduced post-meal glucose levels compared to those who consumed sugar or aspartame.”

In other words, they discovered that stevia helps normalize blood sugar levels and reduce your risk for diabetes compared to the blood sugar spike people experience when they drink sugary or diet beverages before, during or after meals.

Sucralose vs. aspartame

Aspartame is an artificial sweetener that also goes by the more recognizable names Equal® and NutraSweet®. It’s found in a variety of foods and products, including:

diet soda

sugar-free breath mints

sugar-free cereals

flavored water

meal replacement products

sports drinks

Although companies that benefit from the popularity of aspartame have released studies touting its safety, 92 percent of studies funded independently have indicated the artificial sweetener’s adverse effects. Some of the most serious dangers of aspartame include worsening (or maybe causing) diabetes, increasing the risk of heart disease, possibly causing brain disorders, worsening mood disorders, causing weight gain and possibly causing cancer.

Is sucralose as bad for you as aspartame?

Like sucralose, aspartame is approved by the FDA for its use in many foods and beverages. In fact, it can be found in diet soda and more than 6,000 other products.

It’s also found in more than 500 over-the-counter drugs and prescription medications, even after the research on its dangerous side effects has been released.

Both artificial sweeteners have dangerous side effects and should be avoided. Instead, choose a natural sweetener like stevia for your coffee, baked goods or other recipes that need extra sweetness.

Healthier alternatives

If you are looking for a healthier substance to add sweetness to your recipes, you don’t have to rely on artificial sweeteners. There are some excellent natural sweeteners that serve as tasty alternatives and don’t come with a list of potential side effects and dangers.

Here’s a quick rundown of some of the best alternative sweeteners out there:

Stevia: Stevia is a natural sweetener that comes from a plant in the Asteraceae family. It’s been used for over a thousand years and is known as the “sweet herb.” Stevia is one of the best sweeteners for diabetics. It is heat-stable and can be used in baking, but remember that it’s about 200 times sweeter than table sugar, so a little goes a long way. Raw honey: Raw honey is a natural sweetener that’s loaded with enzymes, antioxidants, vitamins and minerals. One tablespoon has 64 calories, and it has a lower glycemic load than a single banana. You should not cook with raw honey, but it can be drizzled on yogurt, toast, salads or cereals for some extra sweetness. Maple syrup: Maple syrup nutrition has a higher antioxidant capacity than sugar, containing up to 24 different antioxidants. It’s also a source of manganese, calcium, potassium and zinc. Unlike sucralose, maple syrup is heat-stable and can be used in any recipe, including cookies, cakes, glazes and pancakes. Just opt for a product that’s 100 percent pure organic maple syrup and is labeled grade B or even grade C. Coconut sugar: Coconut sugar comes from the dried sap of the coconut tree. It contains trace amounts of vitamins and minerals. It also has short-chain fatty acids, polyphenols, antioxidants and fiber. You can use it in your favorite recipes as a sugar substitute because it measures just like table sugar. Blackstrap molasses: Blackstrap molasses is obtained from raw cane sugar. It’s made by boiling raw sugar until it’s a rich, sweet syrup. Unlike table sugar, blackstrap molasses is highly nutritious. Compared to refined sugar, rapeseed honey and dates, it’s proven to have the highest phenolic content and antioxidant activity. Blackstrap molasses can be used in baking or making marinades. It can also be combined with coconut sugar to make a brown sugar alternative.

Conclusion