10 best sugar substitutes

Review of the best according to the editors. About the selection criteria. The the material is subjective, is not advertising and is not serves as a guide to the purchase. Before purchase is needed consultation with a specialist.

Paradoxically, it is a fact: in nature there are many sweet foods. But while constantly synthesizing and inventing new sweeteners – substances many times more than sweets natural sources. Why is this done? Firstly, in the search safe foods that reduce body weight comfortable and without consequences. The second reason is to avoid getting too much weight associated with malnutrition. Everyone knows that the main a source of fat, especially in conditions of physical inactivity, or low physical activity are fast carbohydrates. Sweets and regular sugar are the leaders in the speed of transition to adipose tissue. Sugar substitutes are also needed for patients suffering from sugar diabetes and a high risk of cardiovascular disease. Sweet natural products can significantly increase appetite, this leads to overeating, and they contribute to weight gain body.

Is it possible to completely abandon sugar and switch to it substitutes? Yes you can. Modern chemical and food industry produces a large number of different substitutes sugar, both natural and artificial.

There are difficulties on the way to the synthesis of sweeteners. Compound must be completely harmless. It may be sweet, but poisonous. Perhaps the most famous historical example is lead sugar, or lead acetate. Known since antiquity, it was formed in lead vats in the production of vinegar, obtained from sour wine in ancient Rome. Connecting with metal, acetic acid formed beautiful colorless crystals of lead acetate, which was called “lead sugar”.

Its use and addition to wine is associated with an unusual, and rather the beautiful flavor that he gave the wine. But he turned out deadly poisonous, caused lead colic and led to acute and chronic poisoning. The first official sanitary document, having the highest force of law, and even more – it is the papal bull Alexander VI, dated another 1498 on the prohibition of the use of lead sugar.

Also, the synthesized substitute should not affect the exchange substances, have an intense sweet taste, and dissolve well in water. As a result of several tens of thousands of compounds in not so many sweeteners remained widespread, and all they are tested by time and scientific research. In the present ranking includes modern sugar substitutes, which is successfully can be used for various purposes.

How to classify sweet substitutes? They can be distributed by:

  1. degrees of sweetness, since almost all of them are superior sucrose on this indicator;
  2. depending on calories, and this will be important for patients, suffering from diabetes.

But the easiest way is to divide sweet substitutes into two groups. IN the first group includes true sweeteners that take involved in metabolism, and should be used with well-known precautions. The second group is called intense sweeteners. This name is not entirely clear. She means that almost all representatives of this group are much sweeter than sucrose, but not included in the metabolism and metabolism processes, and are excreted from the body without any consequences. Therefore, they will more correctly be called “ballast” sweeteners. Consider the means used for culinary purposes, as well as for sugar substitution for various diseases, which include the first and the second group of sweet substances.

Rating of the best sugar substitutes

Nomination a place Name of product price
The best metabolic, or exchangeable, true sweeteners 1 Fructose 253 rub
2 Melon sugar – erythritol (erythrol) 520 rub
3 Sorbitol 228 r
4 Xylitol 151 rub
Best Ballast, or Intensive Sweeteners 1 Sucralose 320 rub
2 Aspartame 93 rub
3 Cyclamate 162 rub
4 Neotam
5 Stevia 350 rub
6 Acesulfame K

Metabolic, or metabolic, true sweeteners

It should be emphasized right away that true sweeteners are also can be dangerous in case of overdose and can provoke metabolic disease. Sometimes it’s not so much connected with the fact that they are involved in carbohydrate metabolism, as with psychological relaxation. People sure sweets are safe for health, and begin to absorb them in large quantities. IN the result is a metabolic “skew”, and, as a result – diet changes. A very important link in pathogenesis is the establishment of conditioned reflexes and the formation of connections in the central nervous system, which accustom a person to excess sweet.

Fructose

Rating: 4.9

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Perhaps the most famous sweetener that you can purchased in pharmacies is considered fructose. It tastes good, and almost twice as sweet as sugar. Its calorie content is the same as that of sucrose, but since it is twice as sweet, then it is used twice smaller. As a result, the total calorie content of the diet becomes lower, especially considering that 80% of all caloric intake with proper nutrition carbohydrates.

Fructose is widely found in nature, in various berries, fruits and sweet vegetables. Fructose Glycemic Index Compared to sugar, it’s quite advantageous, only 19 units against 100 units for glucose. Recall that glucose enters a molecule sucrose, and half the mass of sucrose is glucose. Carbohydrates with a glycemic index of less than 55 units. are “slow” they do not saturate so quickly, and prevent excessive shelving fat. Fructose, if you add it to confectionery, desserts, various jams and compotes, not only saves the amount of sugar, but also makes the taste of products more intense and enjoyable. Of natural sugars is the sweetest product and it is metabolized in the body when consumed in small quantities without insulin involvement. It is recommended to use fructose for food purposes. in an amount of not more than 35 g per day. The cost of 100 grams is about 100 rubles.

Advantages and disadvantages

In the event that fructose is “eaten” in large quantities, then it can disrupt carbohydrate metabolism, lower sensitivity of the liver to the action of insulin, and deposited in the form adipose tissue. For people with diabetes, fructose as a permanent sugar substitute is not recommended, as well as for people with overweight. Excess fructose that can’t digest, turns into glucose, and this path will be dangerous. It should be added that fructose has such an effect as activation and increase in vitality, so she recommended for people with an active lifestyle, athletes, and it is advisable to use it in the morning, and if she applied in the evening – then no later than 2 hours before bedtime.

Melon sugar – erythritol (erythrol)

Rating: 4.8

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This substitute was discovered about 40 years ago, its source is natural starch-containing raw materials, most often – corn. Melon they call it sugar because it is present in this culture, and also in toy grapes. Erythritol is slightly less sweet than sucrose, and has about 5/6 of the sweetness of regular sugar. therefore in order to achieve equal sweetness with sugar, this substitute you need to add a little more, and he got the name “surround sweetener. ”

But at the same time, erythritol has no energy at all. values, and contains 0 calories. The reason for this zero calorie content are small molecules. They are absorbed in the intestines very quickly, and once in the blood, it is immediately excreted by the kidneys. Cost erythritis is higher than sucrose and fructose, but not by much. One can 180 g erythritol in specialized food stores additives costs about 300 rubles.

Advantages and disadvantages

Erythritol has a lot of advantages, and only one small disadvantage. Since it has no energy value at all, then it is not of interest to microorganisms. therefore erythritis does not cause tooth decay, because, even remaining in the oral cavity, it is not a source of food and reproduction for saprophytes and for pathogenic microorganisms. It is applied in food industry not only in our country, but also in developed countries such as USA, Japan, Finland, Canada. Erythritol may with successfully used for the production of confectionery, drinks as a regular sugar substitute, as well as in cosmetic and pharmaceutical industry. In the event that you take immediately a large amount of erythritol, then it causes a laxative effect, but this effect develops with an overdose of almost all sweeteners, both metabolic and ballast.

Sorbitol

Rating: 4.7

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Sorbitol is a distant relative of ethyl alcohol, but instead two carbon atoms in its molecule are six atoms, and instead of one there are also six hydroxyl groups (OH). It was first isolated from fruits of mountain ash, from which it got its name. At present sorbitol time is made from corn starch and other similar starchy types of raw materials. Unlike previous substitute sorbitol is almost completely absorbed by the body, calorie content its very low – only 9 units of glycemic index. It is used very widely both in the food industry and in pharmaceuticals, in the cosmetics industry, thanks to its hygroscopic properties absorb moisture. Sorbitol cost low: the average price of a package weighing 500 g is 105 rubles.

Advantages and disadvantages

The advantage of sorbitol will be saving for the body vitamins of group B, which, when used, are little consumed. He is considered choleretic substance, widely used in tyubazh (blind soundings). He has a pronounced laxative effect: if take immediately about 50 grams of sorbitol, then you should “expect” diarrhea, therefore, it is used to combat constipation. Sorbitol is not recommended for use as a sugar substitute long acting because it can accumulate in the body, and cause dysfunction of the retina and peripheral nerves. Although no direct toxicity was detected in sorbitol, it did not recommended for use in patients with diabetes reason. If diabetic retinopathy exists or polyneuropathy, then excessive intake of sorbitol enhances symptoms this complication of diabetes. In persons with a mild course uncomplicated diabetes mellitus, both the first and second type, it can be used as a sweetener, but not exceed the recommended amount of 30 grams per day.

Xylitol

Rating: 4.7

Xylitol

Xylitol is a relative of sorbitol, and the xylitol molecule is shorter sorbitol molecules per carbon atom only, representing a pentatomic alcohol. It is produced in the chemical industry. by, from various agricultural wastes, and even from wood. Therefore, xylitol is an inexpensive substitute, and the cost of a package of 200 grams of food xylitol is in pharmacies, an average of 196 rubles. But if you want, you can find it even for 140 rubles. Xylitol is not as sweet as fructose, but not as sweet high-calorie. The glycemic index of xylitol is only 7 units.

Xylitol is used as an effective sweetener. 50 years, and during this time his positive and negative sides. Compared to sugar, it contains almost half the calories, and is actively used in people with overweight and diabetes. It does not cause tooth decay, and is included in chewing gum formulations. how laxative and choleretic drug it is prescribed in dosages from 50 g or more during the day, and in the food industry it is widely used for the manufacture of aerated confectionery drinks, ice cream and jam. A valuable property of xylitol will be preserving sweets when heated, and it is widely used for the production of various varieties of baking, which is shown, first queue for obese people and diabetics.

Advantages and disadvantages

Xylitol plus will be its low price, the ability to use for tubage, cleansing the liver, as a laxative. Xylitol is not afraid of high temperatures, and can be used for cooking stewed fruit, jam and baking, but, however, not it is recommended to exceed the amount of xylitol more than 30 g per day. is he able to cause allergic reactions, create short bursts of insulin and blood sugar, as well as increase appetite and cravings to sweet dishes.

With its frequent use, it can contribute to the development of dysbiosis, accumulate in the body, and contribute activation of convulsive activity of the cerebral cortex in patients with epilepsy. It should be emphasized that categorically It is forbidden to give xylitol to dogs, because for them it is toxic and can even be fatal.

Best ballast or intense sweeteners

This group of sugar substitutes includes synthetic funds, and only stevia is an exception. But the main thing is that everything representatives of this group are not metabolized in the body, and do not integrate into carbohydrate metabolism, or into other biochemical cycles. This allows them to be widely used in various reduced calorie diets, for weight loss, and also for weight gain prevention. Almost all representatives of this group significantly sweeter than sugar, and this almost always saves on sugar. Some of these substitutes are thermostable, some collapse when heated. Consider which sweeteners produced for the food and pharmaceutical industries.

Sucralose

Rating: 4.9

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Sucralose is a relatively new, high-quality and not heat-sweetening sweetener. It was first received about 40 years ago, and has every chance of increasing popularity. Many intense sweeteners have an unpleasant aftertaste, or aftertaste, which is deprived of sucralose. This substance is safe, and not only for humans, but also for animals, it is used even in children and pregnant women. The vast majority of sucralose is derived from organism in an unchanged form, and 15% of it is absorbed, but in a day it breaks down and also leaves the body. This substitute is 500 times sweeter than sugar, and its glycemic index is zero. Sucralose is not gives the body a single calorie.

It is widely used in the confectionery industry, for high-quality carbonated drinks for sweetening fruit juices, and producing concentrated syrups. Since it is not a breeding ground for growth and multiplication of microorganisms, then it is used for production chewing gum. The cost of sucralose is quite high. It available in small packages, and apply it anyway quite profitable. So, one package in 14 g of sucralose is capable of replace 7.5 kg of sugar. Moreover, its cost is comparable to this amount of granulated sugar. The average cost of this dosage in various stores is 320 rubles. If you take sugar sand, then at the current price of 44 rubles per kilogram we get 330 rubles, that is, a similar amount, but at the same time the weight of sucralose less, and it is devoid of calories.

Advantages and disadvantages

Many will find that since the “cost of sweetness” is the same, then it makes no sense to look for this rather expensive substitute. But with this should be remembered that sucralose is not metabolized, not turns into fat, does not contribute to caries, and is used in patients with various disorders of carbohydrate metabolism. She is not affects the fluctuation of glucose in the blood, and can be used in dietary period, the purpose of which will be normalization body weight. The advantage of sucralose is its widespread use in developed countries, and in Canada it is approved for use in almost 30 years, and still not a single case of collateral effect. Therefore, this tool is included in the rating. highly effective and safe sugar substitutes that do not affect metabolism. Perhaps the lack of sucralose may be its deficiency in pharmacy network, and you need to purchase it in special online stores selling food additives and preparations for health.

Aspartame

Rating: 4.8

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Aspartame, or food supplement E 951, unlike sucralose, It has a barely noticeable theoretical calorie content. If you take 1 kg aspartate, then its energy value will be the whole only 4 kilocalories. But given that it’s 200 times sweeter than sugar, then this amount of aspartate can replace two centners of ordinary granulated sugar. Agree, 4 kilocalories for 2 centners is very little. Therefore, such a low calorie content is not accepted in calculation. Aspartame, unlike sucrose, acts slowly on taste buds, but it leaves some aftertaste longer, than regular sugar. For this reason, aspartame is more pleasant to drink. tea. Aspartame is synthesized from natural compounds, its source is an aspartic acid and amino acid phenylalanine.

It is high taste and production from natural ingredients has led to the high popularity of this sweetener already in the early eighties of the last century. Buy aspartame it is possible occasionally in pharmacies, but mainly, it is found in sale in online stores, in the sections of sweeteners. So, aspartame can be purchased under the brand name Sladis Lux, and will cost one pack, weighing 15 g, about 80 rubles. In this package contains 250 aspartame tablets, which are equivalent to 250 teaspoonfuls tablespoons of sugar, or two kilograms of sugar – sand.

Advantages and disadvantages

The advantage of aspartame is its low price, it can be purchase in many supermarkets and grocery stores, he has almost zero calorie value. However this the compound is considered unstable, and breaks when heated. That is why aspartame is relatively infrequently used in food industry. At one time it was believed that aspartame is harmful, as it breaks down in the body, releasing methanol, or methyl alcohol. This fact was used for criticism. aspartame, since methanol is a highly toxic poison. If a take it as a surrogate for alcohol, then the most frequent complication will be complete blindness due to toxic effects on optic nerve.

But if you make competent calculations, it turns out that methanol in the human body from the use of ordinary food is formed in large amounts than from the breakdown of aspartame. So, if you drink 200 mg natural juice, and compare it with a carbonated drink, sweetened aspartame, in the first case methanol production will be three times more. Also, methanol in our body is synthesized from fruit pectin, in quantities significantly exceeding those in the processing of aspartame. Therefore aspartame is not only affordable, but also a safe means of replacing sugar.

Cyclamate

Rating: 4.7

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Another inexpensive synthetic sugar substitute that doesn’t metabolized in the body – this cyclamate. He practically does not It is sold in pharmacies, but it is widely represented in various networks, and in online health food stores. He is known by trademarked Sladys Classic. Cyclamate is significantly sweeter than sugar, although not as much as sucralose, only about 40 times. He is not metabolized in the body, and quickly excreted in the urine. Cyclamate known in the countries of the European Union, as well as in more than 40 countries, as an approved food additive under the number E 952. It is also not has energy value, and can be used in diets.

The cost of one pack of cyclamate in the amount of 1200 small tablets is only 60 rubles, and each tablet replaces one teaspoon of sugar. If you take a lot of sugar in teaspoon with a slide of 8 grams, then the amount in the package sweetener is equivalent to almost 10 kg of sugar. At the same time, the cost sugar will be 450 rubles., and cyclamate is almost ten times cheaper and has no effect on the exchange characteristic of the usual sugar.

Advantages and disadvantages

Cyclamate has several advantages. He has a good sweet taste, no long aftertaste, it is quite reminiscent of the usual, traditional sugar. Cyclamate does not provoke caries, is able to dissolve quickly in hot liquids, used by diabetics because it does not have energy value, and does not contain calories. This allows widely use cyclamate for drug administration drugs. However, in this barrel of honey there is a fly in the ointment. In my time this substance was banned in the united states of america in 1969 year, in connection with some evidence of teratogenicity hypothetical metabolites of this substitute that bacteria produced in human intestines (the remedy itself is not metabolized by humans). IN these data are currently disputed, and the FDA is considering lifting this ban.

Neotam

Rating: 4.7

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Perhaps one of the most elite, and recently launched on the market is considered an artificial sweetener Neotam, a product of the company Nutra Sweet It contains, as in aspartame, aspartic acid and phenylalanine, but in some modifications, with the presence of two active groups. This allowed the Neotam to make 30 times sweeter than aspartame, and in the end the finished substance turned out to be 10,000 times (!) Sweeter than sucrose. This is by far the sweetest of all the “sweetest” sweeteners that are made in large volumes of industrial production. It looks like white crystals, has an absolutely pure sweet taste, without any additional smacks and aftertaste, has even higher resistance to temperature than aspartame. In our country, it is included in register of food additives under the number 961, but to purchase it is very difficult. Those who want to experience the “element of sweet life, “associated with Neotam, can try their luck on a worldwide Alibaba’s famous trading floor. At the same time, the cost of one A kilogram starts at $ 62. Accordingly, it is possible in as a first approximation, consider that you will get 10 tons for this amount sugar, which is not bad at all.

Advantages and disadvantages

The big plus of Neotam is his extremely tall, clean sweetness. This saves money, you can use it at high-temperature processing of food, neotam is persistent, does not affect the metabolism of glucose and carbohydrates, and can be used in people with diabetes, but it application has its own specific difficulties.

A very high degree of sweetness requires adding it to tea literally one grain, and it’s very easy to “overcook” a small volume of a glass or dish. Therefore, it is applied food additive can in the production of large volumes of sweet products, where minimal risk of overdose, for example, in production workshops ice cream, or carbonated drinks. Also a significant minus there will be difficulty in acquiring this sweetener associated with access to international markets.

Stevia

Rating: 4.6

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Stevia is the only sweetener named for “source”. This is the name of perennial grass growing in America, the source of the same name sweet drug. Nowadays stevia is positioned as an effective sugar substitute, with high palatability and therefore considered a sweetener extra class. It is 200 times sweeter than sugar, but has its own own “face”: a rather pleasant herbal aftertaste.

For commercial purposes, it is called “honey herb extract”, and it is quite possible to use stevia for nutrition of diabetics, since it The glycemic index also does not differ from zero. Unlike other substitutes of this group who are artificially synthesized compounds, stevia is a natural product. There is a restriction for eating it for food permitted dosage, which is 2 mg per 1 kg of human weight per day. The Stevia Extract sweetener is available from different types, both in tablets and in combination with herbs. The cost is different: from 200 to 900 rubles, depending on the recipe and composition of herbs. There is an extract of stevia with apples, cinnamon, with by Ivan, as well as in other gift combinations.

Advantages and disadvantages

The advantage of Stevia is its safety, a kind of pleasant aftertaste, the ability to combine a substitute with various tea compounds, use as good, an elite and original gift. It does not affect glucose in peripheral blood, can be used for consumption patients with diabetes mellitus and impaired tolerance to glucose, found in various stores. But it is necessary maintain the permitted dosage and remember that the main component – stevioside – is able to lower blood pressure, therefore, should not be used in patients with hypotension, and against start antihypertensive therapy.

Acesulfame K

Rating: 4.6

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Acesulfame potassium, or Acesulfame K was produced completely for another goal. His task was to purify potassium salt in technological process, but then its unique sweet properties. Acesulfame is 50% sweeter than saccharin, 25% sweeter sucralose, and more than 200 times sweeter than ordinary sugar. His can be mixed with other sweeteners, currently he familiar to many under the brand name E 950 and refers to synthetic sweeteners. It is used in baking bakery products, because it does not collapse at high temperature. Acesulfame indicated for patients with excessive allergic background: it is not at all causes increased allergy symptoms. It is applied in pharmaceutical industry, chewing gum production, fortified juices and carbonated drinks. Wholesale Price of Acesulfate potassium – about 800 rubles per kilogram.

Advantages and disadvantages

This substitute is a medium synthetic sweetener, without cons, but also without “chips.” It is inexpensive and does not cause side effects. effects. Some time ago, rumors zealously spread that he is capable of causing malignant neoplasms, but these were old studies of 1970, and subsequent perennial close monitoring of potassium acesulfame and toxicological an examination revealed the groundlessness of these allegations. This supplement approved for use in the European Union, USA and other developed countries.

In conclusion, to those who have read the review of “elements of a sweet life” completely, a small bonus. What substance will be the sweetest? This compound belongs to esters, aminomalonic acid derivative. His sweetness in a few tens of thousands of times (almost 50 thousand, five times sweeter than Neotam) exceeds sucrose, and literally 3 drops of this substance enough to make the whole railway sweet a water tank, which includes 60 cubic meters, or 60 tons liquids. As a result, the water will become as sweet as ordinary a glass of tea if you dissolve 2 teaspoons of sugar in it.


Attention! This rating is subjective, not advertising and does not serve as a guide to the purchase. Before the purchase consultation with a specialist is necessary.

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