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Sugar substitutes taste sweet but don’t contain sugar. They have fewer calories than sugar, and some have no calories at all. Foods labeled “sugar-free,” “keto,” “low carb” or “diet” often contain sugar substitutes, which fall into three categories: artificial sweeteners, sugar alcohols and novel sweeteners.
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Do sugar substitutes increase blood sugar?
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- Monk Fruit. Monk fruit is a low-calorie sweetener derived from Siraitia grosvenorii, or Swingle fruit. Olszewski notes that it’s a good choice because it’s derived from plant sources, is free of calories and doesn’t have a significant impact on blood sugar levels.
- Stevia. Shapiro recommends stevia, as it’s natural and sourced from the leaves of the Stevia rebaudiana plant. Stevia is lower in calories than refined sugar, and it might even offer some health benefits.
- Raw Honey. Raw honey is another natural sugar to consider, notes Olszewski. In fact, research suggests that certain compounds in honey may offer antioxidant, anti-inflammatory, antimicrobial and anti-cancer effects, which could be beneficial for a variety of conditions.
- Maple Syrup. “Although still high in sugar, [maple syrup] does contain some minerals,” says Shapiro. In addition to zinc, manganese, potassium and calcium, maple syrup also contains small amounts of other important nutrients, including amino acids.
- — High-Fructose Corn Syrup. High-fructose corn syrup (HFCS) is derived from corn starch and used in many processed foods, like baked goods, candy, soda, juices, and commercial bread.
- — Brown Rice Syrup. Made by heating brown rice and breaking down the starches with enzymes, this sugar substitute is often considered a “healthier” alternative to high-fructose corn syrup.
- — Agave Nectar. Agave nectar is often touted as a natural, healthy sugar alternative derived from the agave plant. Interestingly, tequila is made by fermenting the blue agave plant.
- — No-Calorie or Artificial Sweeteners. You’re probably familiar with these sweeteners as the pink, blue, or yellow packets you find on restaurant tables.
- Understanding artificial sweeteners and other sugar substitutes. Sugar substitutes are sweeteners that you use instead of regular table sugar (sucrose).
- Natural sweeteners. Natural sweeteners are sugar substitutes that are often promoted as healthier options than sugar or other sugar substitutes. But even these "natural sweeteners" often undergo processing and refining.
- Artificial sweeteners. Artificial sweeteners are synthetic sugar substitutes. But they may be derived from naturally occurring substances, such as herbs or sugar itself.
- Uses for artificial sweeteners. Artificial sweeteners are widely used in processed foods, including: Soft drinks, powdered drink mixes and other beverages.
Jun 14, 2023 · Sugar and sugar substitutes aren’t created equal. Fruit is your best choice for sweet tastes. Limit refined sugar and artificial sweeteners.
Jul 21, 2024 · Some experts say that instead of trying to pinpoint the safest nonsugar sweetener, more research is needed to determine whether there’s a benefit to swapping out sugar in the first place.
Feb 5, 2020 · If you currently consume a lot of processed products with added sugars, switching to sugar substitutes may be a useful strategy to help you cut down on calories and carbs. But remember that sugar substitutes are just one part of an overall diet. Everything else you eat plays a role too.
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