What is the Best Sugar Substitute?

ace-k allulose artificial sweeteners aspartame erythritol inflammation isomalt keto lactitol low-carb maltitol metabolic syndrome monk fruit no sugar added nonnutritive sweeteners novel sweeteners saccharin sorbitol stevia sucralose sugar alcohols sugar-free tagatose xylitol yacon syrup Apr 20, 2024

A wooden spoon filled with sugar substitute like stevia

Did you know that the first artificial sweetener was discovered in 1879? Yet as early as 1906, food additives, including artificial sweeteners, were already controversial.¹

As more and more people become mindful of their health, the demand for healthier food options, including low-calorie sugar substitutes, has steadily increased.²

But are sugar substitutes really healthier? In this article, we’ll take a closer look at the various options to see which one is best for your health:

Artificial sweeteners
Sugar alcohols
Low-calorie novel sweeteners
Noncaloric novel sweeteners

Keep reading to find out which of these sweeteners you already know, and maybe discover some new ones.

Artificial sweeteners

Artificial sweeteners are made in a lab. They’re produced from chemicals, or by chemical extraction from natural substances like herbs.³

These sweeteners are free of calories or sugar. Typically, you’ll find them in foods labeled “diet,“ “sugar-free,“ or “no sugar added.”^3,4

At the same time, you won’t get vitamins, minerals, or fiber from artificial sweeteners. This is why they’re also called nonnutritive sweeteners (NNS).³

Artificial sweeteners can be 200 to 20,000 times sweeter than sucrose (table sugar). So, very small amounts will suffice in your food and drink.⁴

The U.S. Food and Drug Administration (FDA) regulates artificial sweeteners as food additives. The agency has approved six of these substances: acesulfame potassium (Ace-K), advantame, aspartame, neotame, saccharin, and sucralose.³

The FDA has classified the above sweeteners as “generally recognized as safe“ (GRAS). Still, there’s a lot of debate over their health risks.⁵

For instance, Ace-K — a substance 200 times sweeter than sucrose — has been associated with cancer, hormone disorders, and pregnancy risks. What’s more, studies show that Ace-K is linked to thyroid damage and brain function changes.⁶

Aspartame — sold under the brand names Equal and NutraSweet — tastes about as sweet as Ace-K. This sugar substitute has been linked to cancer, heart disease, high blood pressure, and chronic kidney disease. Many other claims tie aspartame use to headaches, dizziness, and seizures. Mental and behavioral issues like depression and ADHD have been associated with aspartame as well. Plus, this supposedly nonnutritive sweetener may play a role in sweet cravings, increased appetite, weight gain, poor blood glucose control, and type-2 diabetes (T2D).⁷

Saccharin, which tastes at least 300 times sweeter than sugar, has been found to alter your gut bacteria. Studies show that this change increases your risk of obesity, T2D, and cancer. Saccharin use may lead to abnormally high blood sugar too.⁸

Sucralose, which is found in Splenda, tastes about 600 times sweeter than sugar. Like saccharine, sucralose has been linked to disrupted gut balance and high blood sugar levels.⁹

Sugar alcohols

Like artificial sweeteners, sugar alcohols are lab-made. Usually, they’re produced from sugars.³

Sugar alcohols contain around 25 percent to 75 percent fewer calories per gram than natural sugar. For this reason, they’re considered low-calorie sweeteners, and they have to be listed on nutrition fact labels. You’ll often find these sugar substitutes in “keto“ and “low-carb“ foods.¹⁰

In general, sugar alcohols are 40 percent to 80 percent as sweet as natural sugar. They enhance not just the taste, but also the texture of foods such as hard candies and chewing gum.^3,10

Examples of sugar alcohols are erythritol, isomalt, lactitol, maltitol, sorbitol, and xylitol.³

Sugar alcohols break down slowly in your gut. In effect, your body absorbs only a part of their overall carb content. Thus, unlike natural sugar, sugar alcohols prevent spikes in your blood sugar and insulin levels. This makes sugar alcohols useful as sugar substitutes if you have diabetes.¹⁰

But because you digest sugar alcohols slowly, they have more time to feed your gut bacteria. So, their breakdown can induce fermentation and excess gas production. Also, the slow digestion of sugar alcohols can pull extra water into your colon, producing a laxative effect. This means sugar alcohols — especially when consumed in large amounts — can lead to gut issues such as abdominal pain, loose stools, or diarrhea.¹⁰

Plus, experts believe that like artificial sweeteners, sugar alcohols can disrupt the balance of good bacteria in your gut in the long term. As a result, long-term use of sugar alcohols can make you more prone to inflammation and metabolic syndrome (the combination of obesity, diabetes, and heart disease).¹¹

Low-calorie novel sweeteners

Novel sweeteners are made from natural sources like plants. Compared to artificial sweeteners, these substances are less processed and more similar to their sources.³

These relatively new sugar substitutes have few to no calories. Some of them taste almost as sweet as sucrose, while others can be up to 400 times sweeter.^3,12,13

Among low-calorie novel sweeteners are yacon syrup and tagatose.

Yacon syrup is obtained from the roots of the yacon plant, which grows natively in South America. The juice extracted from the roots is filtered and evaporated in a chemical-free process. The final product is a thick, dark, and sweet syrup that looks similar to molasses.¹⁴

Yacon syrup is about half as sweet as honey. Its taste comes from the digestible sugars in the syrup, namely fructose, glucose, and sucrose.^14,15

Yacon syrup contains just one-third of the calories in table sugar though. That’s because it mostly consists of nondigestible plant sugars called fructooligosaccharides (FOS). It also contains a fiber called inulin.¹⁴

Research shows that FOS can lower ghrelin, the hunger hormone, so FOS can help reduce appetite. Plus, when FOS reach your large intestine, they’re broken down by friendly bacteria. In the process, the bacteria produce short-chain fatty acids that help fight obesity.¹⁴

In one study, subjects who took yacon syrup for 120 days reduced their body mass index (BMI), fasting insulin levels, and insulin resistance. These findings make yacon syrup a promising alternative sweetener if you want to lose weight, or if you have T2D.¹⁴

Meanwhile, tagatose is a sugar found naturally in very small amounts in fruits like apples, oranges, and pineapples. It also occurs in dairy products like cheese, yogurt, and sterilized milk. Tagatose can be produced from lactose in milk that’s been heated to high temperatures.¹²

Tagatose is around 90 percent as sweet as sucrose, but with just 38 percent of the calories. That is, one gram of tagatose has 1.5 calories.¹²

As a low-calorie sweetener, tagatose shows promise for promoting weight loss. In addition, a study revealed that tagatose helps reduce blood sugar levels in diabetic patients.¹⁶

Noncaloric novel sweeteners

Plant-based noncaloric sweeteners include allulose, monk fruit, and stevia.³

Allulose occurs naturally in a few foods, such as wheat figs, and molasses. As a rare substance, it has to be refined so it can be available for mass consumption. It’s about 70 percent as sweet as sugar.¹⁷

When you consume allulose, most of it gets absorbed into your blood through your digestive tract. But your body can’t process this substance because of its chemical structure. Instead, allulose exits your body mainly through your urine. For this reason, allulose doesn’t seem to affect blood sugar or insulin levels. This is good news, especially if you have T2D, or you’re monitoring your blood sugar.¹⁷

Research shows that allulose may benefit your health in other ways. For instance, it may help counter inflammation. It may also enhance your metabolism and increase fat loss. Allulose may thus help lower your risk of chronic disease and prevent obesity. This novel sweetener may fight fatty liver and muscle loss as well.¹⁷

Monk fruit sweetener tastes about 100 to 250 times sweeter than sugar. It’s extracted from a gourd also known as luo han guo or swingle, which is native to Southeast Asia.^18,19

Monk fruit extract contains no calories or carbohydrates. So, this sweetener is helpful if you’re on a calorie-restricted, low-carb, or keto diet. The substance can aid in controlling your blood sugar levels too. In fact, studies show that it may even lower your blood sugar. This makes monk fruit sweetener a good sugar substitute if you have T2D.¹⁸

Compounds called mogrosides give monk fruit extract its intense sweetness. Mogrosides have antioxidant and anti-inflammatory properties, which means they can stop harmful molecules from damaging your DNA. In some studies, mogrosides stopped the growth of cancer cells as well.¹⁸

Stevia comes from the leaves of a plant called Stevia rebaudiana, which is native to South America. Stevia rebaudiana leaves contain steviol glycosides. These compounds make stevia taste 200 to 400 times sweeter than sugar.²⁰

As a noncaloric sweetener, stevia may be useful if you’re trying to lose weight. If you’re diabetic, it may help keep blood sugar levels under control. In one study, stevia reduced insulin and glucose levels, and also left the study participants feeling full even though they had a lower calorie intake.^20,21

Other studies suggest that stevia may help lower blood pressure in people with hypertension.²²

Conclusion

You’ll find an extensive array of sugar substitutes on the market today. They include artificial sweeteners, sugar alcohols, and novel sweeteners.

All three types of sugar substitutes are “generally regarded as safe.“ Still, artificial sweeteners and sugar alcohols have been linked to a host of health problems. These issues range from seemingly minor ailments like headaches and stomach discomfort, to more serious and chronic illnesses like heart disease and cancer.

So, when choosing sugar substitutes, go for novel sweeteners. These low-calorie or noncaloric products are derived from natural sources. Plus, they come with health benefits aside from keeping your blood sugar levels in check.

If you’re struggling to lower your sugar intake on your own — whether for managing diabetes or for a healthier lifestyle overall — worry no more because we’re here to help! Get all the guidance and structure you need — sign up for the Diabetes Diet Solution now.

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