Sugar alternatives are substances used to add a sweet taste to foods and beverages with fewer or no calories compared to table sugar. Their use is common in the food supply, offering sweetness without the caloric density of sugar. These substitutes are broadly categorized based on their chemical structure and origin.
Types of Sugar Alternatives
Artificial Sweeteners
Artificial sweeteners are synthetic, high-intensity sugar substitutes created in a laboratory. They provide virtually no calories because the body does not metabolize them for energy. Because they can be 200 to 700 times sweeter than table sugar, only small amounts are needed.
Common examples include:
- Aspartame, sold under brand names like Equal
- Sucralose, widely known as Splenda
- Saccharin, available as Sweet’N Low
- Acesulfame potassium (Ace-K)
- Neotame
Sugar Alcohols (Polyols)
Sugar alcohols, or polyols, are carbohydrates with a chemical structure resembling both sugar and alcohol. They are nutritive sweeteners, containing fewer calories than sugar because the body does not completely absorb them.
Sugar alcohols occur naturally in some fruits and vegetables but are manufactured from sugars for commercial use. They are used in foods like chewing gum and hard candies for sweetness, bulk, and texture. Common examples are:
- Erythritol
- Xylitol
- Sorbitol
- Maltitol
Natural Sweeteners
Natural sweeteners are derived from plant-based sources and are often less processed than artificial ones. This category includes popular zero-calorie options like stevia and monk fruit extract.
Stevia is extracted from the leaves of the Stevia rebaudiana plant, with its sweetness coming from compounds called steviol glycosides. Monk fruit extract is derived from the Siraitia grosvenorii plant native to southern China. Both are much sweeter than sugar and are used as tabletop sweeteners and in food products.
Novel Sweeteners
Novel sweeteners include substances like allulose, a “rare sugar” found in small quantities in foods like figs and raisins. While its chemical structure is similar to sugar, the body does not metabolize it the same way, so it has very few calories.
Commercially, allulose is produced from corn or fructose. It provides about 70% of the sweetness of sugar with only 0.4 calories per gram, compared to 4 for sugar. Its properties allow it to mimic some of sugar’s functions in cooking and baking.
Health Considerations and Bodily Impact
Blood Sugar and Insulin Response
A primary reason for using sugar alternatives is their minimal impact on blood glucose and insulin. Most artificial and natural zero-calorie sweeteners like stevia are not broken down into glucose, so they do not cause a blood sugar spike. This makes them useful for individuals managing diabetes. Sugar alcohols have a smaller effect on blood sugar than table sugar but are not entirely free of impact.
While not directly raising blood sugar, some research suggests certain artificial sweeteners might alter gut bacteria, which could influence insulin response over time. However, research is ongoing, and findings have been inconsistent across different sweeteners and studies.
Caloric Content and Weight Management
Sugar alternatives are either non-nutritive (zero-calorie) or nutritive (low-calorie). Non-nutritive options, including artificial sweeteners and natural ones like monk fruit, provide sweetness without calories, which can aid weight management. Nutritive sweeteners like sugar alcohols are low in calories, though the amount varies by type.
By replacing high-calorie sugary foods, these sweeteners can lower calorie consumption. However, the role of these sweeteners in long-term weight control is complex. Some studies suggest the intense sweetness without calories might confuse appetite regulation, but the results are debated.
Gut Microbiome and Digestion
Sugar alcohols are known to cause digestive discomfort. Since they are not fully absorbed in the small intestine, they are fermented by gut bacteria in the large intestine. This process can lead to bloating, gas, and a laxative effect, especially in large quantities.
Research indicates that artificial sweeteners like saccharin and sucralose can alter gut bacteria balance. The clinical significance of these changes is still under investigation, with some studies suggesting a link to metabolic changes. The effects can vary depending on the sweetener and the individual.
Dental Health
Sugar alternatives offer an advantage for dental health. Tooth decay is caused by oral bacteria feeding on fermentable carbohydrates like sugar, which produces enamel-eroding acids. Most sugar substitutes are non-fermentable.
Oral bacteria cannot metabolize these substitutes to produce harmful acids. The sugar alcohol xylitol is noted for its dental benefits, as it can inhibit the growth of decay-causing bacteria. For this reason, it is found in sugar-free gum and toothpaste.
Practical Use in Foods and Cooking
Taste Profile
The taste of sugar alternatives can differ from table sugar. Some sweeteners have an aftertaste; stevia, for example, is described as having a bitter or licorice-like finish. Food manufacturers often blend sweeteners, like stevia with erythritol, to mask off-flavors and create a more sugar-like taste.
Sugar alcohols have unique sensory properties. Erythritol produces a “cooling” sensation, making it popular in gum and hard candies. Xylitol has a sweetness level similar to sugar without a major aftertaste, while allulose is noted for a taste and mouthfeel that closely mimics sugar.
Baking and Cooking Properties
Using sugar alternatives in cooking requires adjustments because they behave differently than sugar. A primary difference is heat stability. Some sweeteners like aspartame are not heat-stable and lose sweetness when cooked, while others like sucralose and erythritol are stable and can be used in baking.
Sugar contributes to browning and caramelization in baked goods, a property most alternatives like erythritol and stevia lack. Allulose is an exception, as it browns similarly to sugar. Sugar substitutes also lack sugar’s bulking properties, so they are often combined with agents like maltodextrin to provide texture.
Common Food Applications
Diet sodas and sugar-free beverages are common applications, sweetened with aspartame, sucralose, or Ace-K. Sugar-free candies, gums, and mints use sugar alcohols like xylitol and sorbitol for sweetness and texture.
These sweeteners are also found in dairy products like yogurt and ice cream, breakfast cereals, protein bars, and drink mixes. Natural sweeteners like stevia and monk fruit are used in products marketed as “clean label” or plant-based.
Regulatory Approval and Safety
Regulatory Process
In the United States, the Food and Drug Administration (FDA) ensures the safety of sugar alternatives. Before a new sweetener is marketed as a food additive, it must undergo a premarket review. The FDA assesses scientific data to establish a “reasonable certainty of no harm” to consumers.
Alternatively, a substance can be classified as “Generally Recognized as Safe” (GRAS). This designation applies to substances shown to be safe through scientific procedures or long-standing use. A GRAS notification provides a faster path to market than the food additive petition process.
Acceptable Daily Intake (ADI)
For each approved sweetener, the FDA establishes an Acceptable Daily Intake (ADI). The ADI is the estimated amount a person can consume daily over a lifetime without an appreciable health risk. This level is set conservatively, 100 times lower than the amount found to have no adverse effects in studies.
Daily consumption of sugar substitutes for most people is well below the ADI. For example, a 150-pound adult would need to drink over a dozen cans of diet soda in one day to exceed the ADI for aspartame. These guidelines are designed to protect all populations.
Addressing Common Concerns
Some sugar substitutes, notably aspartame, have faced public concern over links to cancer in past studies. However, major regulatory bodies like the FDA and European Food Safety Authority (EFSA) have repeatedly reviewed the evidence and concluded aspartame is safe for the general population. The National Cancer Institute also states there is no evidence that approved sweeteners cause cancer. The only exception is for individuals with phenylketonuria (PKU), who cannot metabolize an amino acid in aspartame.