Do Sweeteners Help You Lose Weight? WHO's Latest Guidance
- Adriane
- Feb 4
- 13 min read
Updated: Jun 27
In 2023, the World Health Organization (WHO) released a highly publicized guideline on “non-sugar sweeteners” — a category it defines in a way that excludes many popular zero-calorie and natural sweeteners commonly used in the U.S. — and their role in weight loss.
Since then, I’ve received a steady stream of emails from readers asking about the implications for their health, coffee, and favorite sugar-free products. While I’m not a doctor, I'm a chemical engineer and food technologist, and I’ve spent years studying sweeteners from both the science and real-life kitchen perspective.
So, let’s break it down — what the WHO actually said, what it didn’t say, and what it means for anyone trying to lose weight or eat less sugar in 2025.
Here’s what this post includes
1– What’s a non-sugar sweetener? 2– Excluded sweeteners 3– Common sweeteners excluded
4– What is WHO really trying to say?
5– Why evidence is of low quality FAQ AND MEDIA MISSTEPS
1– Can sweeteners help you lose weight?
2– Are sweeteners worse than sugar?
3– WHO says sweeteners aren't healthy?
4– Is WHO saying sweeteners aren't safe?
5– Does this apply to all sweeteners?
6– How to cut back on sugar & sweeteners?
7– What's next for WHO's guideline?
WHAT YOU NEED TO KNOW
Before I get into the details and FAQs, here's the short version:
There is still no definitive consensus on the effectiveness of zero-calorie sweeteners for long-term weight loss. To address this issue, the World Health Organization (WHO) conducted a comprehensive evaluation of 283 studies.
The findings of the WHO evaluation showed that the available evidence is of low certainty, indicating a low quality of the studies' results. Consequently, it's hard to draw definitive conclusions as the studies do little to help understand the science in this area.
Even though WHO recognized the studies had limitations, it still published the guideline. But it clearly labeled the recommendation as "conditional" — not strong. WHO openly says they "lack confidence or certainty" that the advice will do more good than harm.
This guideline doesn’t cover all sweeteners—only certain zero-calorie ones, mostly artificial. It’s also not about their safety either—WHO makes that clear. These sweeteners remain safe and are approved in many countries.
THE ESSENTIAL DETAILS OF THE GUIDELINE
WHO issued a "conditional" (not strong) recommendation not to use non-sugar sweeteners for long-term weight loss or for reducing the risk of chronic diseases — like cardiovascular diseases (including heart attacks and stroke) as well as type 2 diabetes.
This guideline doesn't apply to all sweeteners. It focuses only on a specific group of zero-calorie options they call "non-sugar".
1– What’s a "non-sugar" sweetener in WHO's view?
WHO defines “non-sugar sweeteners" (NS) as zero-calorie sweeteners that are not classified as sugar.
What exactly counts as "sugar"?
Sweeteners classified as sugar, as defined by WHO, include mono- and di-saccharides added to foods & beverages such as table sugar, honey, and maple syrup.
What sweeteners are considered "non-sugar"?
Non-sugar sweeteners, as stated by WHO, refer to a group of intensely sweet compounds — each one with different chemical structures, sweetness levels, properties, and metabolism in the body. They include five commonly used sweeteners and four less common:
Commonly used: Natural – stevia Artificial – sucralose, aspartame, saccharin, and acesulfame.
Less common: Natural – taumatina and brazzein Artificial – neotame and advantame.
Despite their differences, all the sweeteners listed in the WHO guideline share one key characteristic: they’re high-intensity. In other words, they’re far sweeter than table sugar and are used in tiny amounts to achieve the same level of sweetness.
Take sucralose, for example.
It’s about 600x sweeter than sugar, so you need just 1/10 to 1/16 of a teaspoon to sub for 1 cup of table sugar. To swap one teaspoon of sugar, you need less than 1/64 tsp (0.007 grams) of sucralose.
In short, most people use non-sugar sweeteners in very small amounts — simply because they’re incredibly sweet.
2– Which sweeteners were excluded from the guideline?
WHO 2023 recommendations do not cover three of the top natural, zero-calorie sweeteners sold in America—monk fruit, allulose, and erythritol.
Monk fruit is much sweeter than table sugar—it’s considered a high-intensity sweetener, like the others on WHO’s list. But allulose and erythritol are different. They have a mild sweetness—about 70% as sweet as sugar—so they’re used in much larger amounts and often serve as bulk sweeteners in products.
That’s why they’re common ingredients in U.S. sugar alternatives—especially erythritol, which is used as the base for many blends. So even though the guideline targets sweeteners that are high-intensity, zero-calorie, and non-sugar, it doesn’t apply to many products on store shelves that technically fit those same categories.
3– Why common U.S. sweeteners didn’t make the WHO list?
Monk fruit wasn't included in the WHO guideline because it’s still relatively new to the global market. It’s also not yet approved for use in many countries, including most of Europe. There’s also less long-term research available compared to other sweeteners.
Allulose is not on the list because it provides calories—despite the fact that here in the U.S., by law, it can be labeled as zero-calorie. Another reason allulose was excluded is that it’s technically a sugar. Additionally, being new to the market, there is less research on its long-term effects.
Erythritol and other sugar alcohols were also excluded because they provide calories. In WHO’s view, erythritol does not qualify as a “non-sugar sweetener.” However, technically, erythritol is a non-sugar sweetener — as it’s NOT a sugar. Also, here in the U.S., by law, it can be labeled as a zero-calorie sweetener.
Sugars like honey, maple syrup, and other refined & unrefined sugars are not part of this guideline. They were already covered in a 2015 guideline, which you can read it HERE or HERE. In the 2015 guideline, they advise limiting sugar intake to no more than 10% of daily calories — roughly 12 teaspoons per day for the average adult. For even greater health benefits, they suggest aiming for less than 5% of daily calories, or about 6 teaspoons per day.
4– What’s the real takeaway from WHO’s warning?
The World Health Organization 2023 guideline makes two key points:
It's not clear that non-sugar sweeteners help weight loss. That's because there’s a lack of evidence showing they’re effective in helping people lose weight in the LONG TERM (over 6 to 18 months), even though studies have shown small weight loss in the short term (3 months or less).
It's not clear that non-sugar sweeteners reduce the risk of diet-related chronic diseases. That’s because studies showed a CORRELATION between NS sweetener use and increased risk of chronic diseases. But correlation doesn’t mean causation — it shows a link, which could be due to other factors like preexisting health conditions or overall diet and lifestyle. The diseases in question — known as diet-related chronic diseases or noncommunicable diseases (NCDs) — include mainly cardiovascular disease and type 2 diabetes. These conditions are the leading cause of premature death worldwide, which is why WHO is approaching this topic with caution.
5– Why is the evidence evaluated by WHO of low quality?
Put simply, the available evidence is of low certainty (low quality) because the impacts of diet and the cause-and-effect of real-life dietary decisions are difficult to study.
WHO’s guidance was based on 283 studies conducted in two ways:
Randomized-control trials (RCT) Of all the many ways research can be conducted, the gold standard in nutrition and clinical study is RCT. In a RCT, people are randomly assigned with the goal of determining if the sweetener actually makes a positive difference. The problem is that randomized trials involving the use of sweeteners are often small short-term studies. Their findings do not apply to long-term effects, which is important because weight loss and maintenance of a healthy weight have to be sustained over the long term to have a meaningful impact on health. Another problem is that most RCTs have participants consume sugar and NS sweeteners in their existing diets rather than measure the effects of replacing sugar with sweeteners. Aside from the problems, RCTs have shown that higher NS sweetener use actually led to weight loss—when compared with not using NS sweeteners at all or consuming low amounts. But that’s not the findings in long-term observational studies, as I discuss next.
Observational studies Observational studies are long-term studies that observe people over time, following both their sweetener use and their health outcomes, such as rates of diabetes or heart attacks. The problem is that observational studies show an association, not cause and effect. Here are two pieces of evidence from these studies: • Correlation: There’s a link between the high use of NS sweeteners and a higher risk of chronic diseases, such as type 2 diabetes and cardiovascular disease. • Not causation: A link does NOT mean sweeteners cause chronic diseases such as diabetes and CVD. • Correlation: There’s a link between a high intake of NS sweeteners and the incidence of obesity. • Not causation: A link does NOT mean sweeteners cause people to become obese. The problem with observational studies results from what is known as “reverse causality.” Reverse causality is the association of two variables differently than expected. For example, an association between the high use of non-sugar sweeteners and higher body weight may be the consequence of and not the reason for overweight and obesity. Instead of the sweeteners actually causing people to be overweight or obese, it might be that those who use high amounts of sweeteners are more likely to be obese. Or it might be that people who use a lot of sweetener are also more likely to be obese because of their unhealthy lifestyle & diet in the first place. And that’s why observational studies tend to show that sweeteners cause diseases rather than the diseases leading them to use a lot of sweetener. So, you might be thinking, what’s the benefit of conducting observational studies? When the findings of observational studies show a correlation, it indicates a need for further studies examining the long-term effects of non-sugar sweeteners.
FAQ AND CLEARING UP MEDIA MISINTERPRETATION
Since the 2023 release of WHO’s guideline, a lot of headlines and social media posts have overstated—or misunderstood—what it actually says. Let’s clear that up and answer common questions.
1– Do sweeteners help you lose weight?
Yes, non-sugar sweeteners can help you lose weight.
Here's how:
You can eat healthier and lose weight because they help you have less sugar — or eliminate it entirely — which leads to fewer calories consumed overall. Weight loss results because there’s a reduction in energy intake when you substitute NS sweeteners for sugar.
However, sweeteners alone are not a guarantee of weight loss, as some people assume they give them a free pass to overeat other high-calorie foods — which can cancel out any calorie savings.
Sweeteners work well as a tool for weight loss if you use them right. So, if you're wondering...
Can I replace sugar with stevia for weight loss?
Yes, you can. Stevia — like other zero-calorie sweeteners — is a valid tool to reduce sugar intake and manage your weight.
Which sweetener is best for weight loss? All zero-calorie sweeteners can help you lose weight — no one type is automatically "better" than another in that regard. But to get the most out of them, it’s important to find the right one for you. Pick one that:
• You actually like the taste
• Works in your go-to recipes
• Doesn’t blow your budget
• Checks your must-have boxes (like being organic or erythritol-free)
• And—above all—isn't used in isolation.
That’s exactly why we created WhatSugar™. After testing hundreds of sweeteners, we’ve curated the best of the best—so you don’t have to. Our top picks are launching in 2025. And the first one is available now in the WhatSugar™ Shop! Our 1:1 Sugar Replacement is coming soon. Email us at info@whatsugar.com to get launch alert.
2– Are sweeteners worse for you than sugar?
A common question I get: Is the World Health Organization actually recommending sugar over sweeteners?
No. Do not react to this WHO guideline by swapping NS sweeteners with sugar.
In fact, WHO has already issued a guideline to cut back on sugar in 2015. They recommend limiting the amount of sugar we eat to no more than 10% of daily calories, which is twelve teaspoons a day on average. They go even further, saying it’s best to keep below 5% of daily calories, meaning no more than six teaspoons a day.
3- Is the World Health Organization saying sweeteners are not healthy?
No. The guideline doesn’t label sweeteners as unhealthy. Instead, it highlights that the evidence is weak and inconclusive in two key areas:
Long-term weight loss (over 6 to 18 months) — even though short-term studies (around 3 months) have shown modest results.
Reduced risk of diet-related chronic diseases — such as cardiovascular disease and type 2 diabetes.
That doesn’t mean sweeteners are "bad for you."
So… are non-sugar sweeteners actually healthy?
It really depends—both on how you use them and how you define healthy. And that definition varies widely between individuals and even regulatory agencies like the FDA. For some, a healthy sweetener is one that's natural and minimally processed like honey, maple syrup, or date sugar. For those trying to lose and maintain weight, a healthy sweetener is often sugar-free or zero-calories. And for people with diabetes, it’s one that won’t spike blood sugar. Zero-calorie sweeteners are definitely healthier than sugar—if you use them right: always pair them with nutrient-dense, satisfying foods.
That’s the golden rule for healthy sweetener use.
But according to the FDA’s updated rules (effective 2025), no sweetener— whether sugar-based or sugar-free — can be labeled as "healthy". To make that claim, a food must:
Contain meaningful amounts of nutritious food groups (like fruits, vegetables, whole grains, dairy, protein, or healthy oils)
Stay within strict limits for added sugars, sodium, and saturated fats
So, standalone sweeteners — like sugar, honey, maple syrup, stevia, erythritol, or monk fruit — even if they're natural, minimally processed, and unrefined, they still don't provide the nutrients required to earn a “healthy” label. While NS sweeteners don’t meet the FDA’s definition of “healthy,” they can still play a helpful role in a balanced diet — especially for those looking to cut back on sugar, manage weight, or avoid blood sugar spikes.
Takeaway? If you want to eat healthier by eating less sugar or going sugar-free — without giving up on the sweet taste — non-sugar sweeteners can be a powerful tool.
4- Is the World Health Organization saying that sweeteners are not safe?
No. The guideline does not claim that non-sugar sweeteners are harmful or unsafe. In fact, WHO makes it clear that this guideline is not about safety. All the non-sugar sweeteners listed are safe and remain approved for use in many countries.
What WHO emphasizes is that there’s not enough high-quality evidence showing that non-sugar sweeteners are effective for long-term weight loss or for preventing chronic diseases.
It’s not a safety warning—it’s a call for better evidence. If you're worried about the safety of zero-calorie sweeteners, read THIS.
5- Does the World Health Organization guideline apply to all sweeteners?
Not at all — though you wouldn’t know that from the way some media headlines make it sound. The guideline only covers specific zero-calorie, high-intensity sweeteners — most of which are artificial. The word “sweetener” is overly broad, which adds to the confusion. Media often lump together artificial, natural, bulk, high-intensity, sugar alcohols, and even natural sugars like honey or maple syrup — but these are all different and not treated the same in WHO guidelines.
In fact, some of the top-selling zero-calorie sweeteners in the U.S. — like erythritol, allulose, and monk fruit — weren’t even included in the guideline at all. And neither were caloric sweeteners like table sugar, honey, or maple syrup (which were covered in a separate 2015 guideline).
So headlines like “Don’t use sweeteners for weight loss, says WHO,” are misleading:
They’re overgeneralizing — and wrongly including sweeteners the guideline didn’t even mention.
They make it sound like sweeteners are being condemned or banned — but that’s not what the World Health Organization is recommending.
WHO's position, based on their review, is this:
They reviewed the science and found that the evidence is weak and uncertain when it comes to whether non-sugar sweeteners help with long-term weight loss (over 6 to 18 months). WHO didn’t say or suggest:
❌ “Don’t use them.”
❌ “They’re bad for you.”
❌ “They don’t work.”
Instead, WHO is taking a cautious stance, essentially saying this:
We don’t have strong enough evidence yet to recommend sweeteners as a public health tool for weight loss. But if you’re using sweeteners at home to cut back on sugar, that’s still a valid choice.
6– What’s the best way to cut back on sugar (and sweeteners)?
There’s no doubt that everybody would be healthier without eating sugar. But we all know that cutting out sugar cold turkey isn’t easy and not even recommended. The key, regardless of the sweetener, is not to go overboard.
The best way to reduce your sugar or sweetener intake is by adjusting your palate to foods that are not super sweet. Choose where it might be easiest to modify. You can start cutting 10% of the sugar/sweetener in your coffee, for example. Once you get accustomed, keep cutting back. You’ll find that you come to prefer less sweet coffee.
That’s the ultimate goal: gradually eat less sugar/sweetener by training your palate.
Of course, NS sweeteners are not the only way to help people eat less sugar. Healthy alternatives include foods that are naturally sweet, such as fruits. Plus, including more minimally-processed or whole foods with protein, fat, and fiber in your diet can help you crave less sugar.
7– What’s next for sweeteners? Will guidelines change in the future?
There’s still no clear consensus on whether zero-calorie sweeteners are effective for long-term weight loss or for reducing the risk of diet-related chronic diseases. This means more high-quality studies are needed. As new evidence emerges, the guidelines may be revisited or updated — so this conversation is far from over.
8– Why bother with a guideline if nothing’s been proven?
If the evidence is weak, why did WHO publish the guideline at all?
The point was to evaluate the available evidence—a total of 283 studies—and provide clear summary of what we currently know. Even if that means acknowledging the low quality or limitations of the existing studies.
That’s how science advances — by reviewing the data, pointing out gaps, and guiding future research and policy decisions.
It’s also important to note that this guideline isn’t meant for individuals. It’s aimed at policymakers and health professionals — to help shape recommendations for populations, including adults, children, and pregnant or lactating women. (WHO did not evaluate any studies that included people with diabetes, so the guideline does not apply to such individuals.)
I see this as a signal to decision-makers that more evidence is needed before endorsing non-sugar sweeteners as a solution to public health challenges like obesity and diabetes. But for individuals, using NS sweeteners instead of sugar remains a practical way to reduce calorie intake, eat healthier, and manage weight — while still enjoying the sweet taste that brings joy to everyday life.
Because let’s face it: no sweetness, no fun, no life.
CONCLUSION
In conclusion, the World Health Organization's new guideline on non-sugar sweeteners brings attention to the lack of definitive evidence regarding their effectiveness in weight loss and reducing the risk of chronic diseases. While the WHO acknowledges existing research is of low quality, they still issued a "conditional" recommendation not to use non-sugar sweeteners for long-term weight loss or for preventing conditions like cardiovascular disease and type 2 diabetes.
It's important to note that the guideline does not question the safety of non-sugar sweeteners, as they remain approved and considered safe in many countries.
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