They’re everywhere.

In low-calorie ice creams, yogurts, breakfast bars, diet sodas, and more. Stevia, tagatose, erythitol — and blends of all of the above — these are just a few examples. But what are they, why are they everywhere, and are they safe?

Sweeteners can be divided into two categories: nutritive and nonnutritive. Nutritive sweeteners are any caloric sweeteners or sugars that provide carbohydrates (think table sugar, honey, or agave). Nonnutritive sweeteners are calorie-free or low-calorie alternatives, such as stevia, aspartame, and sucralose. And then there’s sugar alcohols, which are technically considered nutritive sweeteners; they contain about half the amount of carbohydrates as table sugar. Examples include erythritol, maltitol, and xylitol. (Hint: The “ol” means alcohol, but not the intoxicating kind.)

The average American consumes about 22 teaspoons of added sugar every day. The American Heart Association recommends no more than six teaspoons of added sugar for women; and nine for men. In other words, most people are getting way too much added sugar, which can quickly lead to a host of complications, from obesity to heart disease.

Enter sugar substitutes. These low- and zero-calorie sweeteners may help with weight and diabetes control by adding sweetness without extra calories, and by not causing damaging spikes in blood sugar. Also, be mindful that some sugar substitutes and sugar alcohols can cause gastrointestinal discomfort or even have laxative effects.

As for safety, the FDA must approve sweeteners or declare them “generally regarded as safe” before they can be used in food and drinks in the U.S. And according to the National Cancer Institute, there’s not significant evidence to support a claim that sugar substitutes cause cancer. However, it’s important to note that there’s still ongoing research regarding artificial sweeteners, including how artificial sweeteners may affect gut bacteria. Bottom line: Moderation is key.

Sola Greek Yogurt and Vanilla Almond Granola Parfait

Makes: 2 Servings

Prep time: 2 Minutes

Ingredients

•2 (150 g) containers Sola™ Vanilla Greek Yogurt

•8 Tablespoons Sola™ Vanilla Almond Granola

•1 cup fresh berries of your choice

Directions

1. Spoon half of the yogurt into serving glasses and top with half of the berries and half of the granola, repeat and serve.

Nutrition facts per serving (calculated with ¼ cup raspberries and ¼ cup blackberries): 240 calories, 11g fat, 2.5g saturated fat, 27g carbohydrate, *7g net carbs, 4g fiber, 10g sugar, 11 sugar alcohols 18g protein

* Dietary fiber and Sola sweetener have been subtracted from total carbohydrates since they minimally impact blood sugar.