We have called a war on sugar and as a result we are faced with a multitude of sugar substitutes that are used by millions of people. What used to be known as an "artificial sweetener" is now called a sugar substitute or a low-calorie sweetener, simply because the word "artificial" has a negative connotation.

Artificial sweeteners can be found in chewing gum, yogurt, beverages, cakes, chocolate bars, candies and more. Such sweeteners have been around for decades but still haven't put an end to obesity. One reason may be that people who use artificial sweeteners or eat artificially sweetened foods consume "missing calories" elsewhere, usually by eating foods higher in fat.

There are also studies indicating that sugar substitutes increase your appetite (American Journal of Clinical Nutrition, 2007). So, sugar substitutes aren't teaching you how to eat sugar in moderation, which is the key to permanent weight maintenance.

Here are my thoughts on the different substitutes:

Splenda
I would advise using sweeteners only for health reasons, and the best product on the market is Splenda™. It is made from sucra-lose and to date has not been associated with cancer or other serious diseases. It comes in white and brown variations. Use it like any sugar in measurements.

Aspartame
This sugar substitute is also known as Nutras-weet™ or Equal™ and is 180 times sweeter than sugar. It is one of the most widely used sugar substitutes, but it cannot be used in cooking because it loses its stability when heated. The U.S. Food and Drug Administration (FDA) and the World Health Organization have concluded that this sweetener is safe, but it has been known to cause such side effects as rashes, headaches, nausea and mild depression.

Stevia
This is a herbal extract that has been used as a calorie-free sweetener in South America and Japan. Under the U.S. Dietary Supplement Act of 1994, stevia can be sold as a "dietary supplement" in health food stores, on the Internet or by mail order. It can't be labeled as a "sweetener"—this term can only be applied to approved food additives—or used in commercial food or beverages yet. Stevia can be used for cooking and is 300 times sweeter than sugar unless diluted.

Evaporated cane juice
This is a minimally processed sweetener made from fresh, evaporated cane juice and is used like sugar.

Organic sugar
Organic sugar is harvested, clarified, evaporated and crystallized within 24 hours. The sugar is produced under strict organic standards. It retains most of the nutrients found in cane sugar. Refined sugar, in contrast, loses most of these nutrients during processing. At least 90% of the natural sugar plant is stripped away during the refining process, which removes the fiber and protein of the sugar cane.

The bottom line is that artificial sweeteners used in moderation and not as a major part of your diet are fine. Don't depend on them for weight loss or to eliminate excess calories from beverages, desserts or main meals. It never works, and you will make up those calories by bingeing on other foods.