12 Best Sweeteners in 2023 – Reviewed & Rated

A sweetener is a product that tries to imitate the sweet taste and sweetening power of sucrose, known as natural sugar. Unlike the latter, a sweetener does not provide energy, nor does it promote tooth decay, nor does it increase blood sugar levels. The healthier alternatives are erythritol, birch sugar (xylitol), and stevia.

Although sweeteners are widely used to facilitate weight loss, these sugar substitutes help prevent sugar-related diseases such as hypertriglyceridemia, type II diabetes, and non-alcoholic fatty liver.

Here we had listed out the best sweeteners that would be great for the diabetic persons are listed below.

Buying Guide to Select the Best Sweeteners

What Exactly Is a Sweetener?

A sweetener is a product capable of providing sweet taste to foods and drinks, whose energy (calories) intake is low or zero. It can be natural or artificial. Also, unlike normal sugar, a sweetener does not harm the teeth or increase blood glucose levels.

Are All Sweeteners Calorie-Free?

All sweeteners are characterized by providing fewer calories than sucrose (common sugar). However, some of them provide few calories, for example, xylitol – or birch sugar – which has the same sweetening power as sugar, but provides half the calories, does not promote caries, and does not increase blood sugar.

Others, such as stevia or acesulfame K, are considered calorie-free because their sweetening power is much greater than that of common sugar and, therefore, they are used in very small quantities. To get calories from these types of substitutes, we should consume kilograms, which is impossible.

How Many Types of Sweetener Are There?

Sweeteners can be classified according to their origin (natural or artificial), their energy supply (nutritious or non-nutritious), or their sweetening power. However, on this occasion, we decided to distinguish them based on their ability to replace sugar, both in terms of sweetness and consistency:

1. Carbon Hydrates or Carbohydrates – replace common sugar in consistency and volume. Polyalcohols, such as xylitol (birch sugar) and erythritol, polydextrose, and inulin, are part of this group. The latter two are widely used in the food industry to replace the consistency of sugar but are not very sweet. Xylitol and erythritol have almost the same sweetening power as sugar, and their granular consistency is identical. Xylitol can caramelize when subjected to high temperatures. The agents are generally of natural origin and used in the same proportion as normal sugar.
2. Intense Sweeteners – these substitutes can provide the sweetness of normal sugar, but not its consistency or volume. They are used in very small quantities since their sweetening power is 30 to 8000 times greater than that of common sugar. Stevia, acesulfame K, aspartame, and saccharin are examples of this group.

What Benefits Does a Sweetener Bring?

Although it is common to associate the use of a sweetener with a diet to lose weight, the health benefits of this type of product outweigh its “reduced calorie” or “zero calories” status, as explained below:

• Blood glucose (blood sugar) levels do not increase. This is especially useful for people with diabetes who fail to regulate blood sugar adequately when eating solid foods and sugary drinks.
• They do not favour the development of dental caries, since, unlike common sugar, sweeteners cannot be fermented by bacteria and lead to the formation of acids that damage the enamel of the teeth favouring the accumulation of bacterial plaque. Also, erythritol and xylitol prevent tooth decay and protect tooth enamel.
• They are used to reduce the intake of simple sugars that provide only “empty calories” (therefore, they do not provide any essential nutrients, only energy and increase the risk of obesity). When drinks and foods are sweetened with sweeteners, these empty calories are avoided, and this helps to lose weight or maintain a healthy weight.
• They reduce the risk of developing hypertriglyceridemia (elevated blood triglycerides) and non-alcoholic fatty liver, two metabolic disorders related to excessive sugar intake.
• They can provide the sweetness and consistency of common sugar without causing negative health effects. This is very important for people with diabetes and those on a weight loss diet, as they can enjoy sweet foods without adversely affecting blood sugar or body weight.

What Are the Best Sweeteners?

The choice of the best sweetener depends on consumer preferences and the use made of it. For example, in terms of taste, those that provide a sugar-like sweetness are erythritol and xylitol. Within the intensive sweeteners, stevia is generally very accepted, although it can leave a slightly bitter taste.

Not all sweeteners can replace common sugar in sweets and pastries. In these cases, it is best to opt for xylitol or erythritol. You can also mix a carbon hydrate (erythritol), which has the consistency and volume of sugar, with an intensive sweetener (stevia or aspartame) that gives sweetness.

Are Artificial Sweeteners Carcinogenic?

The possible carcinogenic effects of artificial sweeteners have long been studied and debated, but no conclusive results exist. Aspartame, acesulfame K, saccharin, and sucralose are currently the most widely used artificial sweeteners, and their use is authorized in the European Union ( 10 ).

Sodium cyclamate has been banned in the United States for nearly 50 years because of its association with bladder cancer. Aspartame has also been the subject of complaints to health authorities, but its use is still authorized. For this reason, we recommend natural sweeteners, such as stevia, xylitol, and erythritol, which appear to be safer.

Can I Also Use the Sweetener for Children?

Currently, children and adolescents can ingest sweeteners in moderation, and these products can also be helpful in diabetes, obesity, and other metabolic disorders. Saccharin, aspartame, acesulfame K and sucralose are authorized, as well as more natural substitutes, such as stevia.

However, research has shown no positive association between the consumption of artificial sweeteners and the prevalence of cancer, learning difficulties, attention deficit disorder, allergies, or behavioural disturbances in childhood.

In any case, it is necessary to moderate the consumption of sweeteners during childhood because their intensely sweet taste can alter the taste perception in children and make them prefer for very sweet foods. This could lead to an unhealthy and continuous demand for sweet foods, discarding healthy eating, and also accustoming them as adults to depend on the sugary flavour.

Can Sweeteners Have Side Effects?

Although sugar substitutes approved by the European Food Safety Authority and the United States Food and Drug Administration are considered safe for health, they can cause adverse effects:

1. Xylitol can cause flatulence, bloating, and abdominal pain and diarrhoea if ingested in doses greater than 50 grams per day.
2. Aspartame can cause dizziness, headache, and digestive discomfort if consumed in excess.

Are There Any Contraindications for The Use of The Sweetener?

There are few contraindications to sweeteners, and pregnant and lactating women can also consume this type of sugar substitute. Some authors advise against taking saccharin and sodium cyclamate during pregnancy because it can cross the placenta and reach the fetus, but this has been found in rodents and not in humans.

Xylitol is contraindicated in situations of chronic diarrhoea, gastroenteritis, and irritable bowel syndrome. Aspartame contains in its composition an amino acid called phenylalanine, and, for this reason, it cannot be consumed by people who suffer from phenylketonuria and are unable to metabolize said amino acid.

Purchase Criteria

Since there are many options to replace sugar, you will surely find one that suits your preferences, needs, and budget. You just have to spend some of your time evaluating the following purchase criteria and buying the best sweetener for you:

• Presentation form
• Flavour
• Suitable for cooking?
• Sweetening power
• Digestive tolerance

Presentation Form

Sweeteners are marketed in different forms: granulate, liquid, and tablets. Ideally, for pastry products, opt for substitutes that imitate the consistency and volume of sugar, for example, xylitol and erythritol. Liquid sweeteners and tablets are recommended for infusions and drinks.

Xylitol and erythritol are available in granules, while stevia, saccharin, and sucralose are available in liquid, granular, or tablet form. Granulated sweeteners are usually also found in small single sachets that are very easy to transport, just like the tablets.

Flavour

Again, xylitol and erythritol polyols are the ideal option for having a flavour almost identical to that of normal sugar. However, stevia also tends to be very popular with consumers, although it can leave a bitter aftertaste. High-dose saccharin has a metallic taste.

Suitable for Cooking?

Not all sweeteners withstand high temperatures well enough to be used in baked goods and pastries. The best sweeteners for cooking are stevia, sucralose, acesulfame K, xylitol, and erythritol. Xylitol can even caramelize as normal sugar does.

Sweetening Power

The sweetening power is always defined about the sweetening capacity of common sugar (sucrose). Carbohydrates have a lower sweetening power, while intense sweeteners are very sweet and are used in small quantities.

Digestive Tolerance

Xylitol can cause digestive discomfort when fermented by bacteria in the colon, such as diarrhoea, flatulence, abdominal pain, and swelling. On the contrary, erythritol is better tolerated because it is 90% absorbed before reaching the colon. Stevia, saccharin, and sucralose also tend to have good tolerance.