Exploring the World of Alternative Sweeteners: Pros, Cons, and Everything In Between

19 minutes read

1st July, 2024 at 12:55 am by Flynn // Image: St. Lukes

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Image credit: Sugar Scientist

1. Sugar (Sucrose)

Overview: Sugar, or sucrose, is a natural sweetener derived from sugar cane or sugar beets. It is the most common sweetener used globally.

Pros:

1. Taste: Well-known and liked taste.
2. Versatile: Works well in baking, cooking, and beverages.
3. Natural: Completely natural and unprocessed when in raw form.

Cons:

1. High Caloric Content: Contributes to weight gain.
2. Blood Sugar Spikes: Can cause rapid increases in blood glucose levels.
3. Dental Issues: Promotes tooth decay.

Legal Status: Allowed Everywhere: Sugar is legal and widely available in all countries.

Taste Profile:

1. Sweetness: 100% sweet (baseline for comparison).
2. Aftertaste: None.

Image credit: Pyure Brands

2. Allulose

Overview: Allulose is a rare sugar found naturally in small quantities in certain fruits. It has gained popularity due to its similar taste and texture to sugar but with fewer calories.

Pros:

1. Low Caloric Content: Approximately 0.4 calories per gram.
2. Blood Sugar Friendly: Does not raise blood glucose or insulin levels.
3. Baking Friendly: Caramelizes and browns like sugar.

Cons:

1. Availability: Not as widely available as regular sugar.
2. Price: More expensive than regular sugar.
3. Digestive Issues: Can cause bloating and gas in some individuals.

Legal Status: Allowed in USA and Some Other Countries: However, it is banned in certain places like the European Union, Australia and New Zealand.

Taste Profile:

1. Sweetness: 70% as sweet as sugar.
2. Aftertaste: Slightly less pronounced sweetness with no significant aftertaste.

Image credit: BHU Foods

3. Monk Fruit Extract

Overview: Monk fruit extract, derived from the monk fruit, is a natural sweetener that has been used for centuries in traditional Chinese medicine.

Pros:

1. Zero Calories: Contains no calories.
2. Blood Sugar Friendly: Does not impact blood glucose levels.
3. Natural: Extracted from fruit.

Cons:

1. Taste: Can have a slightly fruity aftertaste.
2. Price: Generally more expensive than other sweeteners.
3. Blending Required: Often blended with other sweeteners for better taste and texture.

Legal Status: Allowed in Many Countries: Widely permitted in countries like the USA, Canada, and Australia.

Taste Profile:

1. Sweetness: 150-200 times sweeter than sugar.
2. Aftertaste: Slight fruity aftertaste.

Image credit: Wikipedia

4. Artificial Sweeteners (Aspartame, Sucralose, Saccharin)

Overview: Artificial sweeteners are synthetic sugar substitutes, including aspartame, sucralose, and saccharin. They are commonly used in diet sodas, sugar-free gum, and many other low-calorie foods.

Pros:

1. Zero Calories: Do not add any calories.
2. Intense Sweetness: Much sweeter than sugar, requiring smaller amounts.
3. Blood Sugar Friendly: Generally do not affect blood glucose levels.

Cons:

1. Health Concerns: Some studies suggest potential health risks, though they are generally considered safe by regulatory agencies.
2. Aftertaste: Can have a noticeable aftertaste.
3. Sensitivity: Some people may experience headaches or digestive issues.

Legal Status: Allowed in Most Countries: Widely approved by health authorities like the FDA and EFSA, though there are some exceptions and usage limits.

Taste Profile:

1. Sweetness: Varies (e.g., aspartame is 200 times sweeter, sucralose is 600 times sweeter).
2. Aftertaste: Varies, but many have a metallic or bitter aftertaste.

Image credit: Cleveland Health

5. Erythritol

Overview: Erythritol is a sugar alcohol found naturally in some fruits and fermented foods. It is popular for its low caloric content and sugar-like taste.

Pros:

1. Low Calories: Contains about 0.24 calories per gram.
2. Blood Sugar Friendly: Does not spike blood glucose levels.
3. Dental Health: Does not cause tooth decay.

Cons:

1. Cooling Effect: Can produce a cooling sensation in the mouth.
2. Digestive Issues: Large amounts can cause bloating and gas.
3. Less Sweet: Only about 60-70% as sweet as sugar.

Legal Status: Allowed in Many Countries: Approved in the USA, EU, Japan, and others.

Taste Profile:

1. Sweetness: 60-70% as sweet as sugar.
2. Aftertaste: Slight cooling aftertaste.

Image credit: Verywell

6. Stevia

Overview: Stevia is a natural sweetener extracted from the leaves of the Stevia rebaudiana plant. It is widely used in natural and health-conscious products.

Pros:

1. Zero Calories: Contains no calories.
2. Blood Sugar Friendly: Does not impact blood glucose levels.
3. Natural: Derived from a plant source.

Cons:

1. Taste: Can have a bitter or licorice-like aftertaste.
2. Blending Required: Often blended with other sweeteners for improved taste.
3. Availability: May not be as widely available as sugar.

Legal Status: Allowed in Many Countries: Permitted in countries like the USA, Canada, and parts of the EU.

Taste Profile:

1. Sweetness: 200-300 times sweeter than sugar.
2. Aftertaste: Bitter or licorice-like aftertaste.

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