The average American consumes approximately 60 pounds of sugar each year–an amount that can contribute to metabolic imbalances and weight gain, and increases the risk of cancer and diabetes.
While several natural and artificial alternatives are available, many of these sugar substitutes can have similar health effects to regular table sugar.
Discover the best and worst alternative sweeteners and sugar-free diet tips for a healthier body.
What are alternative sweeteners?
Most alternative sweeteners taste sweet but contain no or fewer calories than table sugar.
They’re often used in sugar-free candies and diet foods, as well as food products labeled as low-carb or keto.
Low-calorie sweeteners are typically marketed to people monitoring their sugar intake, such as diabetics and those looking to lose weight.
There are several types of alternative sweeteners, including sugar alcohols and non-nutritive sweeteners, which can be artificially produced or plant-derived.
Watch the video below to learn more about alternative sweeteners.
The best alternative sweeteners
Regularly consuming too much causes frequent blood glucose fluctuations and constant insulin release, which increases the risk of obesity, metabolic syndrome, and diabetes.
Naturally, many individuals are switching to natural sugar substitutes to satisfy their sweet tooth.
Here are four of the best sugar substitutes for your favorite recipes.
1. Monk fruit
Monk fruit extract is a natural sweetener derived from a Southeast Asian fruit called Luo Han Guo, more widely known as Monk fruit.
Luo Han Guo fruit extracts are 100 to 250 times sweeter than real sugar while offering a similar taste and texture.
Monk fruit has zero calories and scores zero on the glycemic index, meaning it doesn’t spike blood sugar and may support balanced energy and metabolism.
Additionally, monk fruit is a rich source of mogrosides, which exhibit blood-sugar-regulating and anti-inflammatory properties.
A study published in the Journal of Functional Foods found that mogrosides have been found to help lower blood sugar and improve insulin resistance.1
Monk fruit is highly concentrated, and it’s best to use small amounts, typically one-quarter the amount of sugar, and adjust as needed.
2. Erythritol
Erythritol, a zero-calorie sugar alcohol naturally found in various fruits and vegetables, has 60 to 70 percent of the sweetness of traditional cane sugar.
Like other sugar substitutes, erythritol produces a negligible effect on blood sugar balance and may provide oral health benefits by inhibiting the growth of harmful bacteria in the mouth.
Erythritol is about 70 percent as sweet as sugar, and it’s recommended to use about 1 1/3 teaspoons of erythritol for every one teaspoon of sugar.
3. Xylitol
Xylitol is a plant-derived sugar alcohol with a slightly higher glycemic index than other alternative sweeteners, meaning it may raise blood sugar levels when consumed in larger amounts.
However, xylitol tastes almost identical to sugar and has a similar mouthfeel. Like erythritol, xylitol is linked to potential oral health benefits, including eliminating cavity-causing bacteria and promoting saliva production.
Granulated xylitol has a similar sweetness to sugar and can be used in a 1:1 ratio, making it a convenient choice for baking and everyday use.
4. Stevia
Stevia is a popular natural sweetener derived from the Stevia rebaudiana plant.
Stevia doesn’t affect blood glucose and insulin levels and has been used in traditional medicine for centuries to maintain blood sugar balance and lower the risk of metabolic imbalances.
A study published in BMC Complementary Medicine and Therapies found that “Intake of stevia extract resulted in a significant decrease in fasting blood glucose and glycosylated (HbA1c) hemoglobin while insulin and liver glycogen levels significantly improved.”2
Steviol glycosides are about 200 to 300 times sweeter than sugar, so only a small amount is needed. As a general guide, one teaspoon of stevia can replace one cup of sugar in most recipes.
Alternative sweeteners to avoid
Not all alternative sweeteners are healthy, and many natural and artificial substitutes can affect blood sugar and metabolic health similarly to cane sugar.
Here are five alternative sweeteners to avoid.
1. Maple syrup
Although it contains some nutrients, including calcium, potassium, and manganese, maple syrup is an abundant source of natural sugars.
Maple syrup consists primarily of sucrose, which causes rapid blood sugar fluctuations and isn’t suitable for those with metabolic imbalances such as type 2 diabetes.
It also contains glucose and fructose in smaller amounts, which may further contribute to elevated blood sugar and insulin levels and strain the liver.
2. Coconut sugar
Coconut sugar is less refined than cane sugar but has the same effects on the body as it increases inflammation, blood sugar levels, and disease risk when consumed regularly.
It’s also calorie-dense, which can contribute to weight gain and associated health issues, including insulin resistance, metabolic syndrome, and heart disease.
3. Maltitol
Maltitol is a natural sugar alcohol similar to xylitol and erythritol.
However, maltitol scores a 35 on the glycemic index, indicating that it produces a moderate increase in blood sugar and insulin levels compared to other sugar substitutes.
This sugar alcohol is also linked to gastrointestinal issues, such as bloating, gas, abdominal discomfort, and diarrhea.
4. Agave nectar
Agave nectar is a natural sweetener derived from the agave plant. Despite its natural origin, agave nectar contains approximately 85 percent fructose, much higher than table sugar, which consists of around 50 percent fructose.
Fructose is a natural sugar mainly processed by the liver, and excessive intake can overburden liver cells and impair normal liver function.
A study published in Frontiers in Pharmacology found that excessive fructose intake is a significant contributing factor to non-alcoholic fatty liver disease (NAFLD).3
5. Artificial sweeteners
Artificial sweeteners, such as aspartame, saccharine, acesulfame potassium, and sucralose, widely known as Splenda®, are heavily associated with adverse health effects.
These include rapid elevations in blood sugar levels and an increased risk of cardiovascular disease, metabolic imbalances, and gut dysbiosis, a condition characterized by an imbalanced gut microbiome.
Artificial sweeteners also typically contain a bulking agent called maltodextrin, which is a modified food starch with a higher glycemic index ranking than table sugar.
Is honey a good alternative sweetener?
Honey, especially raw Manuka honey, is a rich source of nutrients and antimicrobial and anti-inflammatory properties that may offer potential health benefits.
However, because it’s high in simple sugars such as fructose and glucose, honey isn’t a good alternative for those with diabetes, struggling to lose weight, or individuals following a low-carb ketogenic diet.
“Honey contains pollen and bioactive compounds that can help fortify the immune system,” explains Dr. Berg. “However, it can raise insulin levels and slow weight loss when consumed in large amounts.”
For those who are metabolically healthy, Manuka honey can be used occasionally as a natural remedy for allergies, sore throats, or coughs.
Are sugar-free products healthy?
While healthy alternative sweeteners are better than sugar, they should still be used in moderation, as they can contribute to sugar cravings and may stall weight loss when used in excess.
Many sugar-free products, especially processed foods, also contain sweeteners and starches, such as maltodextrin, that can significantly affect blood sugar and insulin levels.
Additionally, sugar alcohols, including erythritol and xylitol, are linked to digestive issues, including abdominal pain, gas, and diarrhea.
It’s also recommended to use caution with xylitol if you have pets, as it’s highly toxic to dogs and may lead to adverse reactions or even death when accidentally consumed.
Tips for reading sugar-free food labels
Although a product may be labeled sugar-free, it can still contain calories, carbohydrates, or starches that can raise blood sugar levels.
Rather than only considering the sugar-free branding, check a product’s total carbohydrate content and avoid hidden sugars such as maltodextrin.
Additionally, if you follow a keto diet, check the nutrition labels for carbohydrate and fiber content in a serving size to ensure you don’t exceed your daily net carb limit.
To avoid potentially harmful ingredients, opt for products sweetened with pure stevia or a mix of healthy natural sweeteners, such as monk fruit and erythritol.
Key takeaways
Alternative sweeteners are zero or low-calorie products that sweeten foods and drinks without added sugar.
Natural sugar substitutes such as stevia, erythritol, monk fruit, and xylitol don’t significantly impact blood sugar balance and may provide health benefits such as reducing cavity risk, increasing insulin sensitivity, and supporting normal blood sugar control.
It’s recommended to avoid artificial sweeteners and natural options high in simple sugars, such as maple syrup, agave nectar, and coconut sugar as they can stall weight loss efforts and disrupt metabolic health.
FAQ
What are the healthiest alternative sweeteners?
Stevia, erythritol, xylitol, and monk fruit are popular sugar substitutes that add a sweet taste to your favorite recipes without significantly impacting blood sugar and insulin levels.
These natural sweeteners are excellent options for diabetics and those looking to maintain metabolic health.
What artificial sweeteners should I avoid?
Avoiding all artificial sweeteners, including aspartame, sucralose, saccharine, and acesulfame potassium, is recommended.
These chemical sweeteners can disrupt metabolic health and have been linked to an increased risk of cardiovascular disease and gut dysbiosis.
Is Splenda or stevia better for you?
Stevia is the better option as Splenda contains sucralose and maltodextrin, an artificial sweetener and bulking agent that raises blood sugar and contributes to metabolic imbalances.
However, it’s vital to carefully check nutrition labels, as some stevia brands include maltodextrin to bulk out the product.
What are the best sweeteners for diabetics?
Diabetics should opt for natural, non-nutritive sweeteners, such as stevia, monk fruit, and erythritol.
These sugar alternatives contain little to no carbohydrates and calories and typically have little impact on blood glucose levels, making them ideal for those with type 1 and type 2 diabetes.
