11) Saccharin
Otherwise known by the brand name of ‘Sweet’N Low,’ saccharin is a non-glycemic artificial sweetener, and it does not affect blood sugar levels.
Since saccharin has an extremely sweet taste, using only a small quantity is necessary, which makes it cheap and convenient.
On the negative side, saccharin has a strong aftertaste. For this reason, it often comes mixed with other ingredients (which are sometimes caloric sweeteners).
Key Point: Saccharin is a zero-calorie sweetener with a zero glycemic index.
12) Sorbitol
Sorbitol is another sugar alcohol that has a minimal glycemic index of 9.
This sweetener is only about half as sweet as sugar and contains 2.6 calories per gram.
Like most sugar alcohols, sorbitol has zero/minimal impact on blood glucose levels. In a clinical trial, sorbitol intake led to only minimal increases in blood sugar in individuals with diabetes.
Generally speaking, sugar alcohols can cause digestive distress at high doses, and this is the same for sorbitol. However, this may happen at smaller intake levels with sorbitol compared to other sweeteners. For instance, studies show that even as little as 10 grams of sorbitol may lead to digestive cramping.
Since sorbitol is less sweet than erythritol and xylitol, higher doses are necessary to match the sweet taste of sugar. Unfortunately, this makes the risk of side effects much higher than with other sugar alcohols.
Key Point: Side effects occur at relatively low doses of sorbitol, and the sweetener is only half as sweet as sugar, which means higher doses are needed. Therefore, it is not among the best choices of sweetener.
13) Stevia
Stevia is a plant-derived non-caloric sweetener, and it is currently one of the most popular sweetening options.
Manufacturers make this popular sugar substitute by extracting the sweet-tasting steviol glycosides from the Stevia rebaudiana plant.
Although people widely refer to stevia as a ‘natural’ sweetener, it is usually highly refined. After all, stevia is originally a leaf – not a white powder.
This refined version of stevia may come as a granulated powder or liquid drops.
However, we can also use stevia in its whole-leaf, unprocessed form, which has a much milder taste and is not as sweet.
On the positive side, stevia does not adversely affect blood glucose levels, and some intervention trials demonstrated that it might even lower them.
Key Point: Stevia is a non-caloric sweetener.
14) Sucralose
Sucralose is a sweetener commercially sold as Splenda, SucraPlus, Nevella, and several other brands.
The production of sucralose involves replacing three hydrogen-oxygen groups from regular sugar with three chlorine atoms.
Like other artificial sweeteners, sucralose contains no calories, has a zero score on the glycemic index, and will not raise blood sugars,
One potential area of concern is that using sucralose at high temperatures appears to cause the sweetener to break down into chlorinated byproducts called chloropropanols.
More research is necessary, but according to the German Federal Institute for Risk Assessment, these compounds could potentially have carcinogenic potential.
Key Point: Sucralose is a good choice of sweetener for those looking for a non-glycemic option. However, there are concerns about heating the sweetener, so it may not be the best choice for baking.
15) Sugar
Sugar is the most popular natural sweetener in the world, and it provides 16 calories and four grams of sugar per teaspoon.
However, there is also much controversy over its relative health effects.
For example, a wide range of studies has associated high sugar intake with an increased prevalence of chronic diseases. Some health organizations—such as the American Heart Association—advise that excess sugar is harmful and urge a lower intake.
In contrast, as shown in the findings of a systematic review, other researchers feel that problems caused by the over-consumption of sugar are primarily because of excessive energy (calorie) intake.
Sugar has a glycemic index of 65, and it has a significant impact on blood sugar levels.
There is also a common belief that sugar is “addictive,” but does the evidence support that idea?
Key Point: Sugar is the world’s favorite sweetener, but most of us consume it in excessive amounts.
16) Swerve Sweetener
Swerve sweetener is a popular sugar substitute with the low-carb baking crowd.
This sweetener uses a blend of three different ingredients: erythritol, oligosaccharides (a prebiotic fiber), and ‘natural flavors.’
Additionally, it provides a consistency very similar to sugar, and it can be a gram-for-gram replacement in recipes.
As an erythritol-based sweetener, Swerve is non-glycemic and will not affect blood sugar levels.
On the downside, as a branded product, Swerve is more expensive than its main ingredient erythritol. Is the extra cost worth the difference in price?
Key Point: Swerve is slightly better-tasting than erythritol, but it comes with a higher price tag.
17) Tagatose
Tagatose is a little-known sweetener that achieved ‘generally recognized as safe’ approval in 2001.
Interestingly, tagatose is said to be 90% sweeter than sugar with a glycemic index of only 3, and it does not increase blood sugar levels.
Additionally, research has demonstrated that oral intake of tagatose can inhibit the development of plaque and oral bacteria.
Unfortunately, like with many other sweeteners, digestive problems appear to be a side effect following high (30-gram dose) tagatose intake.
Key Point: Tagatose is a relatively unknown sweetener with some interesting potential benefits, but also some side effects.
18) Xylitol
Xylitol is one of the most popular sweeteners, and it has a minimal glycemic impact (and a glycemic index of 7).
Interestingly, the sweetness of xylitol is approximately on a 1:1 ratio with sugar.
Despite this, xylitol contains 33% fewer calories than regular table sugar.
On the positive side, xylitol is beneficial for dental health, and it may help to prevent plaque.
Based on human trials and animal studies, the intake of xylitol may also potentially improve the variety and quality of beneficial bacteria in the gut.
Although xylitol contains calories and carbohydrates, it does not raise blood glucose or insulin levels. This fact makes xylitol a diabetes-friendly sweetener.
Once again, though, xylitol may cause symptoms of gastrointestinal distress in some people.
Sadly, xylitol is also highly toxic (and can even be fatal) for dogs. For dog owners, therefore, it might not be the best option.
Key Point: Xylitol tastes just as sweet as sugar, has benefits for dental health, and no impact on blood glucose levels.
19) Yacon Syrup
Most of the carbohydrates in yacon syrup are fructooligosaccharides (FOS), which are non-digestible.
Since we do not fully digest FOS, yacon syrup only offers around one-third the number of calories as regular sugar. Besides this, it has a very low glycemic index.
However, yacon syrup does still contain fructose and glucose (forms of digestible carbohydrates), so it will have a small impact on blood sugar levels.
Perhaps the biggest problem with yacon syrup is the price – it tends to be prohibitively expensive.
Key Point: Yacon syrup has some advantages over regular sugar, but it is not cheap.
Which Is the Best Sweetener?
Firstly, there are several good sweetener options, and the answer to which is “best” is subjective and depends on what you are seeking.
However, there are several factors to bear in mind:
- Natural sweeteners such as honey, maple syrup, molasses, and yacon contain a low to moderate range of vitamins and minerals. However, there are better sources of these nutrients elsewhere, and this is not a good reason to start using the sweeteners.
- Artificial and sugar alcohols tend to be the best options for those who wish to use a non-caloric and non-glycemic sweetener. These sweeteners (mostly) have minimal impact on blood sugar levels.
- Although most sugar alcohols have minimal impact on blood sugar levels, using them in more significant amounts can lead to digestive upset.
- Despite being one of the most common (and oldest) choices, many people prefer the taste of sugar to artificial sweeteners.
SOURCE: https://www.nutritionadvance.com/types-of-sweeteners/
