10 Alternatives to Refined Sugar

For numerous years, artificial sweeteners have faced criticism, and the World Health Organization has advised against their use in specific scenarios. Yet, it is widely recognized that nutrition is a complex matter. Each individual possesses unique nutritional requirements, and there exist numerous valid reasons to incorporate artificial sweeteners into a balanced diet.

For instance, individuals with pre-diabetes or diabetes may opt for artificial sweeteners to aid in blood sugar control. Some others utilize them to preserve dental health, whereas certain individuals incorporate them into their weight loss plans. However, it’s important to note that not all non-nutritional alternatives offer the same benefits.

Here’s a ranking of the best and worst artificial sweeteners, from the most to the least favorable options, to help you make informed choices when satisfying your sweet tooth.

1.Stevia sugar

Stevia exists in the form of steviol glycosides and is one of the few plant-based non nutritive sweeteners approved by the US Food and Drug Administration. Previous concerns about its impact on gut health have been dispelled, and current research suggests a beneficial link between zero calorie sweeteners and microbiome diversity.

Stevia extracted from stevia plants is about 250 times sweeter than regular sugar. Because stevia contains no calories and minimal carbohydrates, it is unlikely to cause unwanted weight gain and blood sugar spikes.

Stevia can be sprinkled on grains and added to sugar free beverages for cooking and baking. The chemical properties of stevia are different from sugar, so it may take some trial and error to find the ratio required to create the desired texture.

One teaspoon of nutrients:

Calories: 0
Fat: 0 grams (g)
Protein: 0 grams
Carbohydrates: 1 gram
Sugar: 0 grams

2.Sucralose

Sucralose sold under the Splenda brand is about 600 times sweeter than regular sugar. Sucralose was approved as a universal sweetener in 1999 and has long been the preferred choice for many people who wish to reduce their sugar intake.

It exists in many foods, including baked goods, chewing gum, dairy desserts, and beverages. In addition, unlike many artificial sweeteners, sucralose is not sensitive to heat. It can be used for baking to help those who manage diabetes or pursue weight loss reduce unnecessary calories.

Recent studies have raised concerns about the long-term health effects of sucralose consumption, explicitly citing its role in DNA expression. However, the US Food and Drug Administration has reviewed over 110 studies to determine the safety of artificial sweeteners and identify potential toxic side effects.

The nutritional content of a package of food:

Calories: 3.4
Fat: 0 grams
Protein: 0 grams
Carbohydrates: 0.9 grams
Sugar: 0.8 grams

3.Sorbitol

Sorbitol is a carbohydrate classified as a sugar alcohol. It can naturally exist in many fruits and vegetables, but can also be commercially produced from glucose or corn syrup. Sorbitol has much fewer calories than sucrose, and its sweetness is about 60% of sucrose. Furthermore, compared to regular sugar, it may be more friendly to dental health.

Sorbitol has been recognized as safe by the US Food and Drug Administration and is one of the most commonly used sugar alcohols in the United States. However, if consumed in large quantities, sorbitol may cause gastrointestinal discomfort, manifested as bloating, bloating, and diarrhea. The US Food and Drug Administration even requires food containing sugar alcohols to display warnings, stating that “excessive consumption can lead to laxative effects.” In addition, a recent study has shown that consuming 10 grams is more likely to cause malabsorption.

One teaspoon of nutrients:

Calories: 15
Fat: 0 grams
Protein: 0 grams
Carbohydrates: 4 grams
Sugar: 4 grams

4.Xylitol

Xylitol is a natural sugar alcohol commonly found in plants, including various fruits and vegetables. Due to its sweet taste, it is often used as a substitute for sugar. At the chemical level, it combines the characteristics of sugar and alcohol molecules.

Despite its sweet taste, it does not cause tooth decay like regular sugar. In fact, it can actually help reduce the bacteria that cause decay found in saliva and is widely used in chewing gum and mint.

Of course, as xylitol is a refined sweetener, it lacks vitamins, minerals, and protein. It does contain very small amounts of carbohydrates, but not enough to significantly affect your blood sugar.

One teaspoon of nutrients:

Calories: 0
Fat: 0 grams
Protein: 0 grams
Carbohydrates: 4 grams
Sugar: 0 grams

5.Erythritol

Although erythritol is one of the newer sugar alcohols on the market, researchers have thoroughly studied it from multiple perspectives. It naturally exists in some foods, and this occurs when foods such as cheese, beer, and wine ferment. Otherwise, zero calorie sweeteners are artificial substitutes for sucrose.

Although erythritol has no calories, it contains 4 grams of carbohydrates per teaspoon. However, carbohydrates come from sugar alcohols, so your body won’t absorb them like other carbohydrates.

However, you can use erythritol like sugar. Sprinkle it on fruits, stir it into coffee or tea, and even bake it together. It should be used in moderation, as sugar alcohols can cause bloating and gastrointestinal discomfort. In addition, the study has raised concerns about the potential impact of erythritol on cardiovascular health.

One teaspoon of nutrients:

Calories: 0
Fat: 0 grams
Protein: 0 grams
Carbohydrates: 4 grams
Sugar: 0 grams

6.Advantages

Advantame is a highly effective artificial sweetener. In fact, it is 20000 times sweeter than sucrose. It was approved by the US Food and Drug Administration in 2014 and has since been used in food products such as baked goods, chewing gum, soft drinks, frozen desserts, syrups, and processed juices.

Advantame is made from aspartame and vanillin, but science suggests that its processing in the body is different from aspartame. Unfortunately, there is currently a lack of research on the advantages and their impact on overall health. But as CSPI points out, this sweetener is very sweet and you only need to add a small amount to the dish.

Nutrients in a package:

Calories: 0
Fat: 0 grams
Protein: 0 grams
Carbohydrates: 0 grams
Sugar: 0 grams

7.Acesulfame potassium

The sweetness of potassium acesulfame or Ace-K is approximately 200 times that of regular sucrose. It is sold under the Sunett and Sweet One brands and is often mixed with other artificial sweeteners. Because it is thermally stable, it can be used for baking without losing its sweetness. However, some people have found that it has a bitter or metallic taste, which may affect its palatability in certain dishes

Ace-K was approved for use by the US Food and Drug Administration in 1988, but the Center for Public Interest Science has since requested more research to support its approval. Although it still receives approval from the US Food and Drug Administration, current research raises reasonable concerns about its long-term health effects. Researchers have found that acesulfame potassium may alter the composition and metabolic status of some people’s gut bacteria. Furthermore, over time, it may lead to weight gain.

The nutritional content of a package of food:

Calories: 0
Fat: 0 grams
Protein: 0 grams
Carbohydrates:<0.5 grams
Sugar:<0.5 grams

8.Saccharin

Saccharin is one of the oldest artificial sweeteners on the market, dating back over 100 years. This non nutritive artificial sweetener is manufactured in the laboratory, and although it is deemed safe by the US Food and Drug Administration, many people are skeptical about its potential long-term effects. Outdated animal studies have linked the use of saccharin to the prevalence of bladder cancer. However, later research did not support these findings and removed them from the carcinogenicity report of the US National Toxicology Program.

The sweetness of saccharin is about 300-400 times that of sucrose, which means you only need a small amount. You can find it under the Amisugar, Sweet’N Low, Sweet Twin, and Necta Sweet brands. This sweetener does not contain calories and can be used in beverages, candies, baked goods, jams, and salad dressings.

The nutritional content of a package of food:

Calories: 3.6
Fat: 0 grams
Protein: 0 grams
Carbohydrates: 0.9 grams
Sugar: 0.9 grams

9.Newsweet

Netomame， The more common brand names are Newtame and NutraSweet, which were approved by the US Food and Drug Administration in the early 21st century. Chemically speaking, it is a more effective version of aspartame. However, its sweetness is approximately 7000-13000 times that of sucrose, which means you need a small portion to achieve the same sweetness. In addition, neotame has thermal stability, making it a suitable sugar substitute for baked goods.

There is limited research on the long-term effects of neotame on health. However, existing research suggests that it may have negative effects on gut health and lipid levels. Despite this, it is still used in many different projects in the food industry. These include some fruit juices, frozen desserts, dairy products, and pudding.

The nutritional content of a package of food:

Calories: 0
Fat: 0 grams
Protein: 0 grams
Carbohydrates: 0 grams
Sugar: 0 grams

10.Aspartame

Aspartame is the main ingredient in many zero calorie sweeteners and one of the most widely researched artificial sweeteners on the market. It is 180-200 times sweeter than regular sugar and can be used for various items such as soft drinks, medicines, and candies.

Although research is still ongoing, aspartame is often blamed for causing many long-term health problems. In fact, the International Agency for Research on Cancer has classified aspartame as a Group 2B carcinogen, which means it may cause cancer in humans.

One teaspoon of nutrients:

Calories: 12.8
Fat: 0 grams
Protein: 0 grams
Carbohydrates: 3.1 grams
Sugar: 2.8 grams