Ranking of the best sugar substitutes for 2024

Sometimes it is necessary to exclude sugar from the diet, when switching to diet or sports nutrition, for example. It's hard enough to do without sweets, but sweeteners can be used. The rating below will help you navigate and choose a truly safe product.

What is a sweetener

Sugar substitutes have a sweet taste, but they do not contain sucrose. They are synthetic and natural.

The first ones are close in composition to sucrose and in terms of calorie content are practically not inferior to sugar (fructose and stevia, for example). Usually made from natural (natural) raw materials.

The second (non-nutritive) are synthesized from artificial components, do not participate in metabolism. The calorie content is much lower than that of regular sugar. Plus, the taste of such additives is more sweet, some, for example, aspartame 200 times (when compared with regular sugar). Of the minuses - contraindications and the risk of side effects.

Benefit and harm

Many are gradually eliminating sugar from their diet. This can be a personal desire (diet, for example), a deterioration in health, or the recommendation of a doctor. In any case, it can be very difficult to give up sweets, so manufacturers offer, as an alternative, a wide selection of sweeteners. The main thing is to choose them correctly and follow the recommendations without exceeding the recommended daily dose.

Any substitutes are safe for the figure. "Eat" extra pounds by adding sweeteners to food will not work. Means in the form of a syrup are suitable for people suffering from the problem of caries, thinning of tooth enamel. In this case, the harm from their use for the mouth and teeth is much less than from drinks or foods with natural sugar.

On the negative consequences:

1. Obesity - despite the low calorie content, weight gain is possible if the recommended dose is exceeded. Sweeteners are not absorbed by the body, but they change the composition of microorganisms in the intestines, which, according to scientists, leads to obesity.
2. Poisoning - refers mainly to artificial additives. Some components are not excreted from the body naturally and accumulate, gradually poisoning it.

The problem is that it is intoxication that can trigger the development of dangerous diseases.

Kinds

All existing additives can be divided into several groups:

1. Sweetness - almost all sweeteners surpass sucrose in this respect.
2. Calorie content - indicated on the package, information is necessary for people with diabetes.

Also, additives are subdivided based on the participation of the main substance in metabolic processes:

1. Natural (true) substitutes are full participants in metabolism. When using, it is imperative to follow the instructions for use (daily dose, etc.).
2. Artificial sweeteners are practically useless. Not absorbed, do not affect metabolism. In general, apart from sweetness, there is no benefit in them.

Ideal product - selection criteria

A sweetener that is harmless should have the following characteristics:

1. Safety.
2. Pleasant taste.
3. Ideally, the substance included in the supplement should not take part in the metabolism of carbohydrates (without sharp jumps in insulin, which neutralizes blood sugar, which ultimately leads to a feeling of hunger, and as a result, causes the temptation to eat something sweet).
4. Heat treatment - cooking, the ability to add to hot drinks.

The last three criteria are common to almost all sweeteners, regardless of brand and price category. Therefore, the ranking provides an overview of supplements according to the principle - from the most dangerous to the harmless to health.

Best sweeteners for 2024

Today the market offers a fairly large assortment of both synthetic and natural substitutes, so it is quite easy to get confused in them. The proposed rating includes products selected taking into account safety in use and consumer preferences.

Synthetic

Aspartame Novasweet

The most controversial and most well studied of the substitutes. Aspartame contains practically no calories, therefore it is allowed for diabetes mellitus. However, prolonged use of aspartame causes side effects: headache, ringing in the ears, allergic reactions, symptoms of depression, sleep disturbance. Overuse of aspartame is very dangerous because blood sugar levels often rise.

A domestic drug with a low calorie content has a fairly high level of sweetness. Compared to regular sugar, the taste of aspartame is much slower, but lasts longer. High temperatures and heat treatment destroy the preparation, therefore it is undesirable to use it for making jam, jam or jam, as well as baking. It will perfectly sweeten tea or coffee, ready meals or cocktails.

• there is no bitterness, pleasant taste;
• 1 tablet replaces 1 spoonful of sugar;
• has a slight aftertaste;
• affordable price tag;
• the packaging is large enough - 650 tablets.

• many side effects with prolonged use;
• dissolves well only in hot water.

Cyclamate Milford

It is considered to be one of the best and most popular sugar substitutes. It is widely used for sweetening and food products and pharmaceuticals. Cyclamate is not absorbed by the body, there is a serious risk of negative consequences and health problems, so the daily dose is limited to 10 mg. The substitute is low-calorie - only 20 kcal, so you can not worry about the possible appearance of excess weight as a result of its use.

• low calorie content;
• you can sweeten both drinks and medicines;
• manufactured in strict compliance with all quality and safety standards;
• sweet, pleasant to the taste;
• dissolves easily and quickly in water.

• only small doses are allowed, since the drug is not absorbed by the body.

Saccharin

The long-known synthetic sugar substitute was previously very popular, but has lost ground, and there are two serious reasons for this: the presence of a metallic taste, the standards are violated.

• replaces the main product well;
• non-nutritive.

• unpleasant metallic taste in the mouth;
• does not meet the required safety and quality standards.

Experimentally, a direct relationship was found between the use of saccharin and the development of bladder cancer. Saccharin is not officially banned as long as the necessary research is done.

Natural

The best sugar substitutes, tried and tested many times and completely safe - of course, natural, and the best of them is stevia. Zero calories, guaranteed safety and only benefits for the body. Lovers of sweets can rejoice, because a wonderful and very useful sugar substitute has been found for them.

Stevioside

Manufacturers call it a natural non-nutritive sugar substitute based on the highest purity stevia extract and erythritol. All the necessary product data can be found on the packaging. It is a premium sugar substitute that has no undesirable effects, and the complete absence of calories is an invaluable benefit.

Do not forget that stevioside has a specific herbal flavor and the same aftertaste. It is allowed to use it for various forms of diabetes mellitus, since it has a zero glycemic index. The substitute can be added to cold or hot drinks, and various meals.

Stevioside has absolutely no effect on blood glucose levels. Its consumption is quite economical - 1 cube replaces 2 teaspoons of sugar.

It is recommended to use a substitute in the preparation of hot drinks. Cubes added to ready-made dishes dissolve for a very long time.

The product is ideal for those who want to lose weight, as well as for all kinds of diets.

• natural;
• lack of calories;
• can be used by people with diabetes mellitus;
• economical;
• zero GI.

• it is inconvenient in cooking, because it dissolves poorly;
• has sloppy packaging.

Fructose

An ideal product with a pleasant taste that is perfectly absorbed by the body. Natural fructose is present to a greater or lesser extent in fresh fruits, berries and vegetables. It is 2 times sweeter than sugar, has a low glycemic index of about 19 units, which makes it safe to consume fructose for those who have diabetes. Fructose significantly enhances the taste of fruits and berries, it is used in the preparation of preserves, marmalades and jams.

A domestically produced sugar substitute, fructose has a low calorie content, but consumption must be kept under constant control, since excess fructose can easily be converted into glucose. Fructose is known for its tonic and activating properties, therefore it is very popular in the sports environment.

• easily absorbed by the body;
• low-calorie;
• allowed for diabetics;
• pleasant to the taste;
• economically consumed, since it is twice as sweet as sugar;
• has an affordable price.

• constant use is not recommended;
• an excess of fructose in the body leads to the formation of fat cells.

Sucralose Milford

Those who have decided to switch to sports nutrition should also think about a sugar substitute. In this case, Sucralose is one of the best options. In terms of taste, it surpasses ordinary sugar by 600 times. The energy value is 0 kcal, and the product is absolutely safe. It is added to tea or coffee, various cocktails. It is also often used in the preparation of cereals. The dosage can be determined by yourself, based on taste preferences. The composition contains only one sucralose, it is free of gluten and other additives. Like those who go in for sports, it is used by diabetics, vegetarians and vegans.

• glycemic index equal to 0;
• convenience and versatility of use;
• completely natural composition of the product;
• no danger of caries development or damage to tooth enamel.

• not detected.

Erythritol

This natural sweetener is produced in Russia.It is notable for its zero calorie content, odorlessness and consequences in the form of changes in blood glucose levels. Erythritol is actively used in cooking, despite the fact that it is inferior to ordinary sugar in taste.

The sweetener has a second name - "melon sugar". It appeared on the market relatively recently, but is gradually gaining popularity. Its main advantage is that it does not affect the level of glucose in the blood. Due to this quality, it is popular among diabetics. The energy value of erythritol is 0 kcal. Users respond positively, especially those who add sweetener to baked goods praise him. However, it must be remembered that its sweetness is less than that of sugar, so the consumption will be higher.

• natural;
• harmless;
• suitable for those who have a violation of the volume of substances;
• it can be used by diabetics;
• harmless to tooth enamel.

• high consumption.

Royal Forest Carob Pekmez

Carob syrup is great for baked goods, ice cream, and desserts. It can be used as a salad dressing. It tastes like buckwheat honey with a little chocolate added. Sweeteners contain beneficial trace elements such as magnesium, manganese, iron and calcium.

Carob syrup can be of great help in treating coughs and migraines. It has a bactericidal and bronchodilator effect. It is safe and is therefore recommended for everyone, including children and pregnant women. The composition is absolutely natural, does not contain allergens and is not addictive. If you consume carob syrup regularly, after a while you will notice positive changes throughout the body.

• natural composition;
• does not cause an allergic reaction;
• goes well with many dishes;
• good for the body;
• contains minerals.

• high energy value - 260 kcal;
• increased cost - 350 rubles for a 250 ml bottle.

Milford suss

This liquid sweetener is made with sodium cyclamate. It has a low energy value - only 1 kcal per 100 g. Milford Suss is produced in Germany in its own factories, so there is no doubt about the high quality.

In pharmacies and specialized stores, the sweetener is sold in 200 ml bottles. Convenient cap reliably protects the bottle from spilling. On its walls there are convex divisions indicating the amount of liquid. The use of a sweetener can be called economical - 1 teaspoon of Milford Suss replaces 4 tablespoons of regular sugar.

There are no additional flavors in this sweetener. Syrup is added to compotes, pastries and other dishes. With it, you can reduce your calorie intake without feeling a deterioration in taste.

• graduated marks on the cap;
• economical consumption;
• distributed on sale;
• low calorie content;
• budget price (100 rubles for 200 ml).

• not found.

Sorbitol

Sorbitol with inulin is a natural sweetener, does not contain GMOs, additives and preservatives. The composition contains a natural sweetener, which makes up 99%. 1% of the composition belongs to inulin - a plant element of prebiotic dietary fiber. Sorbitol dissolves easily in liquids of different temperatures and does not lose its taste even after heat treatment. It is very common in cooking and is added to baked goods, coffee or tea. Thanks to its use, the intestinal microflora improves. The level of sweetness of sorbitol is 35% inferior to sugar, so its consumption is increased.

Sorbitol is produced in Russia and, in addition to personal use, is actively used in the food industry. Buyers have noticed an improvement in the functioning of the digestive system after a course of using sorbitol with inulin.

• has a beneficial effect on the intestinal microflora;
• low calorie content;
• choleretic action;
• lack of smell;
• affordable cost.

• long-term use is undesirable;
• high consumption;
• can accumulate in the body, so diabetics need to use it with caution.

Isomalto Erythritol

This natural product can be used instead of sugar. Isomalto sweetener Erythritol is similar in appearance and taste. Unbeknownst to the body, the substitute helps to get rid of simple carbohydrates.

Erythritol is marketed in 0.5 kg bags fitted with a zip fastener. The powder has to be added to food or drinks in large quantities. In terms of sweetness, 1 spoon of the product is equal to half a spoonful of regular sugar.

The use of the pure sweetener makes the tongue feel cold, but if you add the product to food or drink, the third-party taste disappears.

• low-calorie product;
• made from natural raw materials;
• practical packaging;
• suitable for diabetics.

• high consumption of a substitute;
• not always on sale.

Polezzno coconut sugar

A sweetener is made from coconut juice. The product has a rather pleasant caramel flavor. The glycemic index of the sugar substitute is 35 units. It is absorbed by the body much longer, providing a feeling of fullness for a long time, as it belongs to complex carbohydrates. The insulin release is not as sharp as after eating table sugar, but occurs evenly.

The product is rich in vitamins, in particular of group B, and microelements: nitrogen, iron, zinc, magnesium, potassium, sulfur. Also, the juice of coconut palm contains insulin, which accelerates metabolic processes in the body and improves the functioning of the digestive system. Polezzno hits the shelves in colorful 100 gram cardboard boxes.

A sugar substitute is a great alternative to any sweetener. Those who wish can prepare salads and desserts, drinks and sauces with it.

• the product has a pleasant caramel taste, rich fortified composition;
• low glycemic index;
• improves bowel function.

• high cost (for 100 g of coconut substitute you will have to pay 200 rubles);
• not sold in every store.

Xylitol

Country of origin: Russia. The main purpose is to be used in the preparation of desserts, confectionery, baking. Xylitol is a natural product found in berries and fruits. Like sorbitol, it contains alcohol atoms. Recommended for overweight people. In addition, the product has the property of not melting at high temperatures.

• low cost;
• the use of xylitol does not lead to the development of caries;
• has choleretic properties;
• non-nutritive, quickly absorbed;
• has a cooling taste.

• may cause an allergic reaction;
• individual intolerance to the product.

Jerusalem artichoke syrup "Home Cellar"

A sugar substitute that is used as a gravy for pancakes, puddings or flavored with cereals. The product has no age restrictions and is made from natural raw materials.

The syrup is sold in a glass container with a hermetically sealed lid. A can, the volume of which is 330 g, after opening, must be used within 10 days. The short shelf life of the product once again confirms its naturalness.
Regular use of the syrup helps to reduce blood cholesterol levels, acts as a prophylactic agent for diseases of the heart and blood vessels, diabetes, and helps to cope with anemia.

The calorie content of the product is 257 kcal, which is much lower than that of sugar. Adherents of natural products will be delighted with the syrup, but for those ladies who decide to go on a diet, it is better to refuse it.

• the sweetener contains vitamins, macro- and microelements;
• protects against various diseases;
• has a pleasant taste and aroma;
• made from natural ingredients.

• high calorie content;
• shelf life from the moment the bottle is opened 10 days.

Selection recommendations

When choosing a sugar substitute, you must follow the basic rules:

1. Compare quality-price indicators. When choosing natural sweeteners, erythritol or stevia should be preferred.
2. Opt for substitutes for diabetics. The package must indicate the "glycemic index".
3. It is necessary to determine whether the product is safe for expectant mothers. Pregnant women are advised to consult an obstetrician-gynecologist, nutritionist, who will give a detailed answer, taking into account an individual approach to each patient.

People are slowly but surely eliminating sugar from their diet. This decision is dictated by everyone's personal preferences. Some people find it difficult to give up sodas and other sweets, so sugar substitutes will come to the rescue. You just need to choose the right product.