The Key Takeaways
- Cane sugar and high-fructose corn syrup are equally risky for your health.
- Some natural and plant-based sweeteners may be better choices for seniors.
- Artificial sweeteners like aspartame and sucralose remain controversial.
- The best strategy: reduce your sweet tooth altogether.
- Drink mixes and nutritional drinks can hide surprising sweetener risks.
When Donald Trump recently claimed that Coca-Cola is switching to cane sugar because “It’s just better,” plenty of people perked up. After all, for decades we’ve been told that high-fructose corn syrup (HFCS) is public enemy number one in our diet. So… is plain old sugar actually better?
Not really.
According to nutrition experts, including Dr. Dariush Mozaffarian of Tufts University’s Friedman School, the metabolic effect of cane sugar and HFCS is virtually identical.
Both are about 50% fructose and 50% glucose, and both can raise the risk of obesity, type 2 diabetes, high blood pressure, and triglycerides. For seniors, those risks are even more serious because our bodies aren’t as efficient at processing sugars as they once were.
So if cane sugar and corn syrup are equally sketchy, what sweeteners are okay?
Let’s take a look.
The Sweetener Lowdown
1. Stevia: Sweet from the Leaf
Stevia is a zero-calorie sweetener made from the leaves of a South American plant. It doesn’t raise blood sugar, which is good news for seniors with diabetes or prediabetes. Some people don’t like its bitter aftertaste, but it’s widely considered one of the safest sugar substitutes on the market.
Good for: Diabetics, low-carb diets
Watch out for: Taste; some stevia products are mixed with other sweeteners like erythritol or dextrose
2. Monk Fruit: The “New” Natural Sweetener
Monk fruit extract, also called luo han guo, is another natural zero-calorie sweetener. It doesn’t spike blood sugar and has no known side effects. It’s sweeter than sugar, so a little goes a long way.
Good for: People with insulin resistance or those watching calories
Watch out for: It’s often sold in blends, so check the label for additives
3. Erythritol: Sugar Alcohol with Fewer Gut Problems
Erythritol is a sugar alcohol that has about 70% the sweetness of sugar but only a fraction of the calories. Unlike other sugar alcohols (like sorbitol), it’s less likely to cause gas or bloating—a plus for sensitive senior stomachs.
Good for: Baking, low-cal diets
Watch out for: It’s still not great in large amounts and may have a slight cooling effect in the mouth
4. Allulose: Tastes Like Sugar, Works Differently
Allulose is a rare sugar found in small amounts in figs and raisins. It tastes like sugar but isn’t metabolized the same way, so it has minimal effect on blood glucose. It’s FDA-approved and gaining popularity, though still more expensive.
Good for: Sugar-like taste with fewer health risks
Watch out for: Price; and in large doses, it can cause digestive upset
5. Honey and Maple Syrup: Natural but Not Neutral
It’s tempting to think of honey or maple syrup as “better” options because they’re natural. But your body still sees them as sugar—and they’re high in fructose and glucose, just like cane sugar and HFCS.
Good for: Occasional use in small amounts
Watch out for: High glycemic impact and added calories
What About Artificial Sweeteners?
Aspartame, sucralose (Splenda), saccharin, and acesulfame potassium are all FDA-approved and used in diet sodas and packaged foods. But research into their long-term safety is mixed, and some studies have linked them to gut microbiome changes and possible stroke risk in older adults.
If you tolerate them and they help you cut sugar, they may have a role. But for many seniors, more natural options may be better tolerated.
What About Drink Mixes Like Country Time and Kool-Aid?
Mix-it-yourself drink powders may seem harmless, but they’re often loaded with added sugars or artificial sweeteners, depending on the version.
- Classic Country Time Lemonade contains 16g of added sugar per serving (that’s 4 teaspoons).
- Kool-Aid (unsweetened) lets you control the sweetness—but standard instructions call for a full cup of sugar per quart.
Light versions often contain aspartame or sucralose, which can be problematic for gut health in older adults.
Tip: Try making your own lemonade with fresh lemon juice, water, and a dash of stevia or monk fruit. It’s more hydrating—and safer.
What About Nutritional Drinks Like Ensure or Boost?
These are often used to supplement calories and nutrients, but they’re not always light on sugar.
- Ensure Original: ~15g sugar per 8 oz
- Ensure Max Protein: ~1g sugar, but sweetened with sucralose
- Glucerna (diabetes-focused): ~4–6g sugar, with acesulfame potassium and sucralose
Some newer or specialty brands use stevia or monk fruit—but you have to look carefully.
Tip: If you’re drinking these daily, talk to your doctor or dietitian. You may do better with a DIY protein smoothie using plain yogurt, berries, and a scoop of protein powder with your preferred natural sweetener.
Bottom Line
No sweetener is perfect, but some are clearly better than others. The safest bets for seniors appear to be stevia, monk fruit, erythritol, and allulose—especially when used in moderation. The worst? High-fructose corn syrup and cane sugar come out about equal in terms of harm, no matter what the label says.
And the healthiest move of all? Try to tame your sweet tooth. Over time, your taste buds do adjust.
Disclaimer: This article is for informational purposes only and is not intended as medical advice. Consult with your doctor or registered dietitian before making any changes to your diet—especially if you have diabetes, digestive issues, or other chronic health conditions.
