Top 10 sugar substitutes

Review of the best according to the editorial board. On the selection criteria. This material is subjective and does not constitute advertising and does not serve as a purchase guide. Before buying, you need to consult with a specialist.

Paradoxically, but true: there are many sweet foods in nature. But at the same time, new sugar substitutes are constantly being synthesized and invented – substances that many times exceed natural sources in sweetness. Why is this done? First, in search of safe products that allow you to reduce body weight comfortably and without consequences. The second reason is to avoid weight gain associated with poor nutrition. Everyone knows that fast carbohydrates are the main source of fat, especially in conditions of physical inactivity or low physical activity. Sweets and regular sugars are the leaders in the quickest transition to adipose tissue. Sugar substitutes are also necessary for patients with diabetes mellitus and a high risk of cardiovascular diseases. Sweet natural foods can significantly increase appetite, which leads to overeating, and they contribute to weight gain.

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

Difficulties lie on the way to synthesizing sugar substitutes. The connection 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 during the production of vinegar obtained from sour wine back in ancient Rome. When combined with the metal, acetic acid formed beautiful, colorless crystals of lead acetate, which was also called 'lead sugar'.

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

Also, the synthesized substitute should not affect the metabolism, have an intense sweet taste, and dissolve well in water. As a result, out of several tens of thousands of compounds in widespread use, there are not so many sugar substitutes left, and all of them have been tested by time and scientific research. This rating includes modern sugar substitutes, which can be successfully used for various purposes.

How to classify sweet substitutes? They can be categorized according to:

1. the degree of sweetness, since almost all of them surpass sucrose in this indicator;
2. depending on the calorie content, and this will be important for patients with diabetes.

But the easiest way is to divide sweet substitutes into two groups. The first group includes true sweeteners that take part in the metabolism and should be used with certain precautions. The second group is called intense sweeteners. This name is not entirely clear. It means that almost all representatives of this group are much sweeter than sucrose, but at the same time they are not included in metabolism and metabolic processes, and are excreted from the body without any consequences. Therefore, it would be more correct to call them 'ballast' sweeteners. Consider the means used for culinary purposes, as well as for replacing sugar in various diseases, which are included in the first and second groups of sweet substances.

Rating of the best sugar substitutes

Nomination	a place	Name of product	price
Best Metabolic, or Exchangeable, True Sweeteners	1	Fructose	253 r
	2	Melon sugar – erythritol (erythrol)	RUB 520
	3	Sorbitol	228 r
	4	Xylitol	151 RUB
Best Ballast or Intense Sweeteners	1	Sucralose	320 RUB
	2	Aspartame	93 rbl.
	3	Cyclamate	162 r
	4	Neotam	–
	5	Stevia	RUB 350
	6	Acesulfame K	–

Metabolic, or exchangeable, true sweeteners

It should be emphasized right away that true sugar substitutes can also be dangerous in case of an overdose and can provoke metabolic disorders. Sometimes this is due not so much to the fact that they take part in carbohydrate metabolism, as to psychological relaxation. People are convinced that sweets are safe for their health, and they begin to absorb them in large quantities. The result is metabolic 'skew' and, as a result, dietary 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 an excess of sweets.

Fructose

Rating: 4.9

Fructose is probably the most famous sugar substitute available in pharmacies. It tastes good and is almost twice as sweet as sugar. Its caloric content is the same as that of sucrose, but since it is half as sweet, it is consumed half as much. As a result, the total caloric intake of the diet becomes lower, especially considering that 80% of all calories with proper nutrition are carbohydrates.

Fructose is widely found in nature, in various berries, fruits and sweet vegetables. The glycemic index of fructose is quite advantageous compared to sugar, only 19 units versus 100 units for glucose. Recall that glucose is included in the sucrose molecule, and half of the sucrose mass is glucose. Carbohydrates with a glycemic index less than 55 units. are 'slow', do not saturate as quickly, and prevent excessive fat storage. Fructose, if added to pastries, desserts, various jams and compotes, not only saves the amount of sugar, but also makes the taste of the products more intense and pleasant. Of natural sugars, this is the sweetest product, and it is metabolized in the body when consumed in small quantities without the participation of insulin. It is recommended to use fructose for food purposes in an amount of no 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, reduce the sensitivity of the liver to the action of insulin, and be deposited in the form of adipose tissue. For people with diabetes, fructose as a permanent sugar substitute is not recommended, as well as for overweight people. Excess fructose that cannot be absorbed is converted to glucose, and this pathway will be dangerous. It should be added that fructose has such an effect as activation and an increase in vitality, therefore it is recommended for people leading an active lifestyle, athletes, and it is advisable to use it in the morning, and if it is used in the evening, then no later than 2 hours before bedtime.

Melon sugar – erythritol (erythrol)

Rating: 4.8

This substitute was discovered about 40 years ago, its source is natural starchy raw materials, most often corn. It is called melon sugar because it is present in this culture as well as 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 needs to be added a little more, and it is called 'bulk sweetener'.

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

Advantages and disadvantages

Erythritol has many advantages, and only one small disadvantage. Since it has no energy value at all, it is not of interest to microorganisms either. Therefore, erythritol does not cause caries, since, even if it remains in the oral cavity, it is not a source of food and reproduction for saprophytes and for pathogenic microorganisms. It is used in the food industry not only in our country, but also in developed countries such as the USA, Japan, Finland, Canada. Erythritol can be successfully used for the production of confectionery, beverages, as a common sugar substitute, as well as in the cosmetic and pharmaceutical industries. In the event that a large amount of erythritol is taken at once, it causes a laxative effect, but this effect develops with an overdose of almost all sweeteners, both metabolic and ballast.

Sorbitol

Rating: 4.7

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

Advantages and disadvantages

The advantage of sorbitol will be the savings for the body of B vitamins, which are little consumed when it is used. It is considered a choleretic substance and is widely used in tyubages (blind probes). It has a pronounced laxative effect: if you take about 50 grams of sorbitol at once, then you should 'expect' diarrhea, so it is used to combat constipation. Sorbitol is not recommended for use as a long-acting sugar substitute, as it can accumulate in the body and cause dysfunction of the retina and peripheral nerves. Although no direct toxicity has been identified in sorbitol, it is not recommended for use in diabetic patients for this very reason. If there is diabetic retinopathy or polyneuropathy, then too much sorbitol increases the symptoms of this complication of diabetes. In persons with a mild course of uncomplicated diabetes mellitus, both the first and the second type, it can be used as a sweetener, but the recommended amount of 30 grams per day should not be exceeded.

Xylitol

Rating: 4.7

Xylitol is a relative of sorbitol, and the xylitol molecule is shorter than the sorbitol molecule by only one carbon atom, representing a pentahydric alcohol. It is produced in industry by chemical means, from various agricultural waste, and even from wood. Therefore, xylitol is an inexpensive substitute, and the cost of a package of 200 grams of food xylitol costs in pharmacies, on average, 196 rubles. But if you wish, you can find it even for 140 rubles. Xylitol is not as sweet as fructose, but also not as high in calories. The glycemic index of xylitol is only 7 units.

As an effective sweetener, xylitol has been used for about 50 years, and during this time its positive and negative aspects have been well studied. 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 used in chewing gum formulations. As a laxative and choleretic drug, it is prescribed in dosages of 50 g or more during the day, and in the food industry it is widely used for the production of confectionery, carbonated drinks, ice cream and jam. A valuable property of xylitol is the retention of sweetness when heated, and it is widely used in the production of various types of baked goods, which are indicated primarily for obese people and diabetics.

Advantages and disadvantages

The advantage of xylitol will be its low price, the possibility of using it for tubage, cleansing the liver, as a laxative. Xylitol is not afraid of high temperatures and can be used for preparing compotes, preserves and baked goods, but, however, it is not recommended to exceed the amount of xylitol more than 30 g per day. It can cause allergic reactions, create short bursts of insulin and blood sugar, and increase appetite and cravings for sugary foods.

With its frequent use, it can contribute to the development of dysbiosis, accumulate in the body, and promote the activation of the seizure activity of the cerebral cortex in patients with epilepsy. It should be emphasized that it is strictly forbidden to give xylitol to dogs, since it is toxic to them and can even cause death.

The best ballast or intense sweeteners

This group of sugar substitutes includes synthetic products, and only stevia is an exception. But the main thing is that all representatives of this group are not metabolized in the body, and do not integrate into the processes of carbohydrate metabolism or into other biochemical cycles. This allows them to be widely used in various diets with reduced calorie content, for weight loss, as well as for the prevention of weight gain. Almost all members of this group are significantly sweeter than sugar, and this allows you to almost always save on sugar. Some of these substitutes are thermally stable, some are destroyed by heating. Let's consider what kind of sweeteners are produced for the food and pharmaceutical industries.

Sucralose

Rating: 4.9

Sucralose is a relatively new, high quality sweetener that does not break down when heated. It was first obtained about 40 years ago, and has every chance of growing popularity. Many intense sweeteners have an unpleasant aftertaste, or aftertaste, that sucralose lacks. This substance is safe, and not only for humans, but also for animals, it is used even in children and pregnant women. The overwhelming part of sucralose is excreted from the body unchanged, and 15% of it is absorbed, but after 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 does not provide a single calorie to the body.

It is widely used in the confectionery industry, for the preparation of high-grade carbonated drinks, for sweetening fruit juices, and for the production of concentrated syrups. Since it is not a breeding ground for the growth and reproduction of microorganisms, it is used for the production of chewing gum. The cost of sucralose is quite high. It comes in small packages, and it is still quite beneficial to use. So, one package of 14 g of sucralose can 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 we take granulated sugar, then at the current price of 44 rubles per kilogram, we get 330 rubles, that is, the same amount, but the weight of sucralose is less, and it is devoid of calories.

Advantages and disadvantages

Many people will think that since the 'sweetness value' is the same, then it makes no sense to look for this rather expensive substitute. But it should be remembered that sucralose is not metabolized, does not pass into fat, does not contribute to the appearance of caries, and is used in patients with various disorders of carbohydrate metabolism. It does not affect fluctuations in blood glucose, and can be used during the period of dietary nutrition, the purpose of which will be to normalize body weight. The advantage of sucralose is its widespread use in developed countries, and in Canada it has been approved for use for almost 30 years, and so far not a single case of side effect has been identified. Therefore, this tool is included in the rating of highly effective and safe sugar substitutes that do not affect metabolism. The disadvantage of sucralose, perhaps, may be its deficiency in the pharmacy network, and it is necessary to purchase it in special online stores selling food supplements and health preparations.

Aspartame

Rating: 4.8

Aspartame, or food additive E 951, unlike sucralose, has a barely noticeable theoretical calorie content. If you take 1 kg of aspartate, then its energy value will be only 4 kilocalories. But if we consider that it is 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 quite a bit. Therefore, such a low calorie content is not taken into account. Aspartame, unlike sucrose, slowly acts on the taste buds, but leaves some aftertaste for longer than regular sugar. For this reason, tea is more pleasant to drink with aspartame. Aspartame is synthesized from natural compounds, its source is aspartic acid and the amino acid phenylalanine.

It is the high taste and production from natural ingredients that led to the high popularity of this sweetener already in the early eighties of the last century. Aspartame can be purchased occasionally in pharmacies, but it is mainly found on sale in online stores, in the sugar substitute sections. So, aspartame can be purchased under the brand name Sladis Lux, and one package weighing 15 g will cost about 80 rubles. This package contains 250 aspartame tablets, which are equivalent to 250 teaspoons of sugar, or two kilograms of granulated sugar.

Advantages and disadvantages

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

But if you carry out competent calculations, it turns out that methanol in the human body from the use of ordinary food is formed in larger quantities than from the breakdown of aspartame. So, if you drink 200 mg of natural juice, and compare it with a carbonated drink sweetened with aspartame, then in the first case, the production of methanol 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 an affordable but also a safe sugar substitute.

Cyclamate

Rating: 4.7

Another inexpensive synthetic sugar substitute that is not metabolized in the body is cyclamate. It is practically not sold in pharmacies, but it is widely represented in various retail chains, and in online health food stores. It is known under the brand name Sladis Classic. Cyclamate is significantly sweeter than sugar, although not as strong as sucralose, only about 40 times. It is not metabolized in the body and is rapidly excreted in the urine. Cyclamate is known in the European Union countries, as well as in more than 40 countries, as an approved food additive under the E 952 number. It also has no energy value and can be used in diets.

The cost of one package 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 mass of sugar in a heaped teaspoon of 8 grams, then the amount of sweetener in the package is equivalent to almost 10 kg of sugar. In this case, the cost of sugar will be 450 rubles, and cyclamate is almost ten times cheaper, and has no effect on the exchange characteristic of ordinary sugar.

Advantages and disadvantages

Cyclamate has a number of advantages. It has a good sweet taste, no long aftertaste, it is quite reminiscent of regular, traditional sugar. Cyclamate does not provoke caries, is able to quickly dissolve in hot liquids, is used by diabetics, since it has no energy value, and does not contain calories. This allows the widespread use of cyclamate for the introduction of drugs. However, there is a fly in the ointment in this barrel of honey. At one time, this substance was banned in the United States of America in 1969, in connection with some data on the teratogenicity of hypothetical metabolites of this substitute, which were produced by bacteria in the human intestine (the drug itself is not metabolized by humans). These data are currently being disputed, and the FDA is considering lifting this ban.

Neotam

Rating: 4.7

Artificial sweetener Neotam, a product of Nutra Sweet, is perhaps one of the most elite and recently introduced to the market. It contains, as in aspartame, aspartic acid and phenylalanine, but in some modification, with the presence of two active groups. This allowed Neotam to be made 30 times sweeter than aspartame, and as a result, the finished substance turned out to be 10,000 times (!) Sweeter than sucrose. It is currently the sweetest of all the 'sweetest' sweeteners and is produced in high volume industrial production. It looks like white crystals, has an absolutely pure sweet taste, without any additional aftertaste or aftertaste, has even higher temperature resistance than aspartame. In our country, it is entered in the register of food additives under the number 961, but it is very difficult to acquire it. For those looking to experience the 'sweet life element' associated with Neotham, try their luck at the world famous Alibaba marketplace. Moreover, the cost of one kilogram starts at $ 62. Accordingly, as a first approximation, we can assume that you will buy 10 tons of sugar for this amount, which is not bad at all.

Advantages and disadvantages

A big plus for Neotama is its extremely high, pure sweetness. This allows you to save money, it can be used for high-temperature processing of food, neotame is persistent, does not affect the metabolism of glucose and carbohydrates, and can be used in people with diabetes, but its use has its own specific difficulties.

A very high degree of sweetness requires adding it literally one grain at a time to the tea, and it is very easy to strongly 'sugary' a small volume of a glass or dish. Therefore, this food additive can be used in the production of large volumes of sweet products, where the risk of overdose is minimal, for example, in workshops for the production of ice cream or carbonated drinks. Also, a significant disadvantage will be the difficulty of acquiring this sweetener associated with entering international markets.

Stevia

Rating: 4.6

Stevia is the only sugar substitute named for the 'original source'. This is the name of a perennial herb that grows in America, the source of the sweet drug of the same name. Nowadays, stevia is positioned as an effective sugar substitute, with a high taste, and therefore is considered a top-class sweetener. It is 200 times sweeter than sugar, but it has its own 'face': a rather pleasant herbal aftertaste.

Commercially referred to as 'honey herb extract', stevia can be used as a nutritional supplement for diabetics, as its glycemic index is also no different from zero. Unlike other substitutes in this group, which are artificially synthesized compounds, stevia is a natural product. For its use for food purposes, there is a limitation of the permitted dosage, which is 2 mg per 1 kg of a person's weight per day. The sweetener 'stevia extract' can be purchased in various forms, both in tablets and in combination with herbs. The cost is different: from 200 to 900 rubles, depending on the recipe and composition of the herbs. There is a stevia extract with apples, cinnamon, willow, and 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 compositions, and use it as a good, elite and original gift. It does not affect the level of glucose in the peripheral blood, can be used by patients with diabetes mellitus and impaired glucose tolerance, and is found in various stores. But at the same time, it is necessary to maintain the permitted dosage and remember that the main component – stevioside – is capable of lowering blood pressure, therefore it should not be used in patients with hypotension, and against the background of the initiation of antihypertensive therapy.

Acesulfame K

Rating: 4.6

Acesulfame potassium, or acesulfame K, was produced for a completely different purpose. His task was to purify potash salt in the technological process, but then its unique sweet properties were revealed. Acesulfame is 50% sweeter than saccharin, 25% sweeter than sucralose, and more than 200 times sweeter than regular sugar. It can be mixed with other sweeteners; it is now known to many under the E 950 brand and belongs to synthetic sweeteners. It is used in baking baked goods because it does not deteriorate at high temperatures. Acesulfame is indicated for patients with an excessive allergic background: it does not cause an increase in allergy symptoms at all. It is used in the pharmaceutical industry, the production of chewing gum, fortified juices and carbonated drinks. The wholesale price of potassium acesulfate is about 800 rubles per kilogram.

Advantages and disadvantages

This substitute is a medium synthetic sweetener with no downsides, but no 'chips' either. It is inexpensive and has no side effects. Some time ago, rumors circulated assiduously that it was capable of causing malignant neoplasms, but these were old studies from 1970, and subsequent many years of close observation of acesulfame potassium and toxicological examination showed the groundlessness of these charges. This additive is approved for use in the European Union, the United States and other developed countries.

In conclusion, for those who have read the entire review of 'elements of the sweet life', a little bonus. What's the sweetest substance currently? This compound belongs to the esters derived from aminomalonic acid. Its sweetness is several tens of thousands of times (almost 50 thousand, five times sweeter than Neotham) exceeds sucrose, and literally 3 drops of this substance are enough to make a whole railway tank of water sweet, which contains 60 cubic meters, or 60 tons liquids. As a result, the water will become as sweet as a regular glass of tea if you dissolve 2 teaspoons of sugar in it.

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Attention! This rating is subjective and does not constitute an advertisement and does not serve as a purchase guide. Before buying, you need to consult with a specialist.