Arthritis Foundation Logo
Español ES
Your Local Area
Sign In
Popular Search
arthritis gout home ja
Suggested Content
Article
Rx for Access
Online resource that helps patients better understand health coverage options, choose the right coverage, manage the denial process and reduce health care costs.
Article
Do I Have Arthritis?
Think you may have arthritis? Learn about the four most common warning signs.
Article
Gout
Gout is an inflammatory type of arthritis that can come and go.
Arthritis Foundation Logo
  • About Arthritis
    Common Topics
    woman holding her wristWhat Is Arthritis?

    Arthritis is not one disease. Learn about the different types of arthritis, how they differ and why it’s important.

    microbesInflammation and the Immune System

    Body-wide inflammation is at the root of most chronic diseases — and you may have more control over it than you think.

    Patient talking with nurseNewly Diagnosed With Arthritis

    A new arthritis diagnosis can be overwhelming. These tips can help.

    • Understanding Arthritis
    • Arthritis Types
    • More About Arthritis
    • Where it Hurts
    • Related Conditions
  • Treatments
    Common Topics
    Managing Arthritis Care Costs

    Learn the basics about health care costs and financial tools available to you.

    About Biosimilars

    More of these biologic medications will soon be available. Learn what they are, whether you should consider them and what to ask your doctor.

    Webinar: Sleep Solutions for Pain

    Experts discuss solutions on how to quiet nighttime pain to get better sleep.

    • Treatment Plan
    • Drug Guide
    • Joint Surgery
    • Complementary Therapies
    • Insurance Management
  • Healthy Living
    Common Topics
    Woman with upset stomachMicrobiome, Gut Health & Arthritis

    Microbiome, microbes, microorganisms – these terms may be confusing, but the types of bacteria living in and on our bodies can impact arthritis. Learn what helps or harms the microbiome and the health of your gut and discover dietary changes that can make a difference. This episode was originally released on January 19, 2021.

    woman consoling anotherArthritis and Mental Health

    Learn about the connection between arthritis, depression and anxiety and how these conditions can make your arthritis worse.

    Woman ExercisingYour Exercise Solution (YES)

    Movement is the best medicine, even when your joints hurt. Your Exercise Solution (YES) is a resource to help you create a physical activity routine with modifications developed and approved by physical therapists.

    • Ease of Use Products
    • Managing Pain
    • Recipes & Nutrition
    • Physical Activity
    • Emotional Well-being
    • Daily Living
    • Family & Relationships
  • Juvenile Arthritis
    Common Topics
    JA Family Summit

    Learn about the National Juvenile Arthritis Conference, a place for families to connect, share and learn.

    JA Camps

    The Arthritis Foundation’s JA camp programs give kids with arthritis and related childhood rheumatic diseases the chance to make lasting memories.

    Juvenile Arthritis Volunteer

    • About Juvenile Arthritis
    • Treatment
    • Managing Pain
    • Medical Decisions
    • Nutrition
    • Emotional Well-being
  • Providers
    Common Topics
    Transforming Clinical Interactions

    The Live Yes! Arthritis community connects patients with others online and in-person for support and education, and encourages patients to play an active role in their health care.

    Partners 4 Patients with Arthritis

    The Arthritis Foundation recently launched an initiative to build stronger relationships and increase recognition of our most engaged practices. 

    Fellowships

    See how we're aiming to address the growing shortage of arthritis specialists, especially in under-served parts of the country.

    • Better Living Toolkits
    • Our Issue Briefs
  • Science
    Common Topics
    OACS Forum Series

    The Osteoarthritis Clinical Studies Forum Series features OA thought leaders from across the globe discussing the future of how the disease can be treated to improve patient outcomes.

    man bandaging boy's kneeConquering Childhood Arthritis

    The Arthritis Foundation is mobilizing patients and their families to engage in studies comparing the effectiveness of treatments for juvenile arthritis and funding research for more options.

    Focus

    • Awards
    • Funding Opportunities
    • OACS Forum Series
    • Osteoarthritis Focus
    • Participate in Clinical Trials
    • Partnerships
    • Publications
  • Get Involved
    Common Topics
    Capital hillAction Center

    Take action today - use the resources here to learn who your elected officials are, what opportunities we have to advocate from the comfort of your own home, federal and state legislation, and more!

    woman listening to podcastLive Yes! With Arthritis Podcast

    You may have arthritis, but it doesn't have you. The Arthritis Foundation’s one-of-a-kind podcast. Hosted by patients, for patients.

    Walk to cure arthritisWalk To Cure Arthritis

    Join the movement and make an impact by honoring those who rock your world at the Arthritis Foundation’s signature walk event, Walk to Cure Arthritis. Register as an individual or form a team and Rock the Walk in your community!

    • Advocacy
    • Ways to Give
    • Fundraising
    • Volunteer
    • Partnership
Donate
Back

How to Reduce Sugar in Your Diet

Cutting back on sugar? Here are six sweet alternatives and the best ways to use them. 

Whether you’re trying to cut calories, reduce inflammation or curb your consumption of refined products, reducing table sugar in your diet is a smart start. While some people can cut out table sugar cold turkey, others may prefer to use alternative natural sweeteners or even artificial sweeteners in sugar’s place. Here are six alternatives to sugar, along with their pros and cons and how to use them. 

Sweetener Safety

With so many products to choose from, it can be a challenge to pick the right one. Complicating the picture is that some artificial sweeteners – such as aspartame and sucralose – are controversial, despite having FDA approval, and their safety is still being studied and debated. Natural sweeteners aren’t off the hook either: Some, like agave, are charged with being too processed, while others are no different calorically and metabolically than sugar.

Why is it so hard to get a straight answer about these non-sugar sweeteners? Food studies are notoriously hard to do on humans: They take a long time to complete, humans eat many foods that interact with each other (and they also “cheat” on diets) and often it is hard to separate food choice from more general health behaviors. Plus, many studies are funded by the industry, which has a stake in the outcome, or they are done in animals, which may not translate to humans.

With those caveats, here’s our scoop on six sugar substitutes.

Calorie-Free Sweeteners

Stevia

Derived from the leaf of a South American shrub, this natural substance is up to 200 times as sweet as sugar. Many stevia-based products like are made from a purified extract of the plant, called rebaudioside A (Reb A) and sugar alcohols. 

Pros: It’s a natural sweetener that’s free of artificial chemicals. You also can use stevia in cooking and baking. 
Cons: Although the U.S. Food and Drug Administration (FDA) approved the use of Reb A as a sugar substitute, the whole leaf and crude extracts – sold as supplements in health food stores – have not been approved.

Try it in: Anything that you would use sugar in. Keep in mind that stevia is sweeter than table sugar, so follow the recommended conversions on the label for baking and cooking.
 

Aspartame

Found in diet drinks, sugar-free gum and those blue packets, this synthetic sweetener is sold under the brand names Equal and NutraSweet.

Pros: Introduced in 1981, aspartame is one of the most studied sweeteners on the market. Despite the rumors, there’s no conclusive evidence of a link between aspartame and cancer, according to the FDA and American Cancer Society, although the debate continues.  
Cons: Heat can break down aspartame, which creates a bitter aftertaste, so avoid cooking with it. Also, aspartame can trigger headaches or stomach discomfort in certain people, says registered dietitian Christine Gerbstadt, MD, a spokesperson for the Academy of Nutrition and Dietetics. In some sensitive people, it can trigger an inflammatory response as well.

Try it in: Yogurt, coffee or sprinkled on fruit.
 

Sucralose

Also called Splenda and sold in yellow packets, it’s made from a chemically tweaked version of sugar that isn’t absorbed by the body. The sweetener is used in a bevy of products, such as soft drinks, cereals and baked goods.

Pros: Because sucralose can withstand heat, you can use it for cooking and baking. It doesn’t provide the same consistency or color as sugar, meaning baked goods like cookies may turn out thinner and paler. Splenda Sugar Blend, a mixture of sugar and sucralose, may produce better results. 
Cons: Like aspartame, sucralose can lead to headaches and digestive issues in some people, says Gerbstadt. Many people prefer to avoid sucralose because some animal studies have linked it to cancer, and there are concerns it may alter the balance of bacteria in the intestinal tract (the microbiome).

Try it in: Beverages, cooked dishes or baked goods. Check the label to see how much you should use as a substitution.
 
Caloric Sweeteners

Pure Maple Syrup

Boiling down the sap of a maple tree creates this caramel-colored liquid. The sweetener contains about the same number of calories as sugar – 17 per teaspoon compared with sugar’s 16.

Pros: It contains minerals the body needs, like manganese and zinc.
Cons: Its distinct flavor affects the taste of drinks, dishes and baked goods and not always in a desired way.

Try it in: It’s not just for pancakes – use it in sauces, dressings and other recipes. In baking, substitute three-quarters to one cup of maple syrup for each cup of sugar. To keep the baked good from getting too moist, reduce the liquid in the recipe by three tablespoons.

Agave

This liquid sweetener comes from the cactus-like agave plant. Its nectar is processed into syrup, which contains 20 calories per teaspoon.

Pros: Agave is lower on the glycemic index than other sweeteners, which means it doesn’t make blood sugar spike as high. The syrup also has a neutral flavor that works well in drinks and dishes. And because agave is about 50 percent sweeter than sugar, you’ll need less.
Cons: If you’re trying to cut back on processed foods, agave may not be the way to go. And it’s more expensive than sugar. 

Try it in: Anything you would use sugar in. Whipping up cookies or muffins? Reduce the liquid in the recipe by about a quarter-cup per cup of substitution.
 

Honey

Made by bees from the nectar of flowers, honey contains 21 calories per teaspoon.

Pros: “Honey is sweeter and thicker than sugar, so people tend to use less of it,” says Gerbstadt. It’s also a natural source of antioxidants, and swapping honey for sugar may keep LDL, or “bad,” cholesterol levels from rising, according to a 2009 study in the Journal of Medicinal Food.
Cons: Honey should not be given to babies younger than 12 months because their immune systems aren’t strong enough to fend off potential contaminants in this natural product.

Try it in: Hot drinks, oatmeal, toast and yogurt. You can also use it in baked goods. Swap each cup of sugar for one cup minus three tablespoons of honey (13 tablespoons of honey). Because honey is about 20 percent water, you’ll also need to reduce the total liquid in the recipe by roughly three tablespoons for each cup swapped. Add an extra pinch of baking soda to neutralize the acidity. 
 
Nutrition
View All Articles
How to Read a Nutrition Label

Nutrition

How to Read a Nutrition Label
Learn which information on a nutrition label is most important for your health and how to avoid falling for false claims.
Read More
Q&A: Is Wine Anti-Inflammatory?

Nutrition

Q&A: Is Wine Anti-Inflammatory?
Learn about the role of wine in an anti-inflammatory diet and how much is safe to consume.
Read More
Anti-Inflammatory Diet Do's and Don'ts

Nutrition

Anti-Inflammatory Diet Do's and Don'ts
Following an anti-inflammatory diet, like the Mediterranean diet, may help reduce body-wide inflammation. Here's how to do it.
Read More
Anti-Inflammatory Holiday Recipes

Nutrition

Anti-Inflammatory Holiday Recipes
These lightened up favorites can help you stay on track during the holidays.
Read More

Stay in the Know. Live in the Yes.

Get involved with the arthritis community. Tell us a little about yourself and, based on your interests, you’ll receive emails packed with the latest information and resources to live your best life and connect with others.

 
Get Involved
  • Live Yes! Connect Groups
  • Live Yes! Online Forum
  • Local Office
  • Fundraising
  • Webinars
  • Volunteer
  • Store
About
  • About Us
  • Annual Report
  • Careers
  • Code Of Ethics
  • Financials
  • News and Stories
  • Privacy Notice
  • Terms of Use
  • Español
Join Us
  • Jingle Bell Run
  • JA Camps
  • Pathways Conference
  • Living Well Events
  • Walk to Cure Arthritis
  • Fundraise Your Way
  • JA Family Summit
Home Office
  • 1355 Peachtree St NE Suite 600
  • Atlanta, GA 30309
  • Helpline: 1-800-283-7800
  • Contact Us
 
75th anniversary logo
Ashburn, VA
56° Arthritis Index Beneficial
See More Details
Arthritis Foundation is a qualified 501(c)(3) EIN 58-1341679
I Want to Contribute
I Need Help
  • Donate

    Donate

    Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life.

  • Volunteer

    Volunteer

    Join us and become a Champion of Yes. There are many volunteer opportunities available.

  • Partner

    Partner

    Proud Partners of the Arthritis Foundation make an annual commitment to directly support the Foundation’s mission.

Donate


Ways to Give

Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life. Whether it is supporting cutting-edge research, 24/7 access to one-on-one support, resources and tools for daily living, and more, your gift will be life-changing.

Make a Donation

Help millions of people live with less pain and fund groundbreaking research to discover a cure for this devastating disease. Please, make your urgently-needed donation to the Arthritis Foundation now!

Become a Member

Become an Arthritis Foundation member today for just $20 and you'll receive access to helpful tools..... and more. 

Make an Honor or Memorial Gift

Honor a loved one with a meaningful donation to the Arthritis Foundation. We'll send a handwritten card to the honoree or their family notifying them of your thoughtful gift.

Gift Planning

I want information on ways to remember the AF in my will, trust or other financial planning vehicles.
 

Other Ways to Give

  • Match Gift
  • Donate a Car
  • Donor-Advised Funds

Volunteer


Volunteer Opportunities

The Arthritis Foundation is focused on finding a cure and championing the fight against arthritis with life-changing information, advocacy, science and community. We can only achieve these goals with your help. Strong, outspoken and engaged volunteers will help us conquer arthritis. By getting involved, you become a leader in our organization and help make a difference in the lives of millions. Join us and become a Champion of Yes.

Become a Volunteer

More About Volunteering

  • Walk to Cure Arthritis
  • Jingle Bell Run
  • Fundraise Your Way
  • JA Camp
  • Start a Live Yes! Connect Group
  • Be an Online Community Moderator
  • Local Leadership Board

Partner


Meet Our Partners

As a partner, you will help the Arthritis Foundation provide life-changing resources, science, advocacy and community connections for people with arthritis, the nations leading cause of disability. Join us today and help lead the way as a Champion of Yes.

Trailblazer

Our Trailblazers are committed partners ready to lead the way, take action and fight for everyday victories. They contribute $2,000,000 to $2,749,000

Visionary

Our Visionary partners help us plan for a future that includes a cure for arthritis. These inspired and inventive champions have contributed $1,500,00 to $1,999,999.

Pioneer

Our Pioneers are always ready to explore and find new weapons in the fight against arthritis. They contribute $1,000,000 to $1,499,999.

Pacesetter

Our Pacesetters ensure that we can chart the course for a cure for those who live with arthritis. They contribute $500,000 to $999,000.

Signature

Our Signature partners make their mark by helping us identify new and meaningful resources for people with arthritis. They contribute $250,000 to $499,999.

Supporting

Our Supporting partners are active champions who provide encouragement and assistance to the arthritis community. They contribute $100,000 to $249,999.

More About Partnerships

  • Partner with Us
  • Ease Of Use Commendation
  • Let's Get a Grip On Arthritis
  • Promotions that Give Back