Ranking of the best sugar substitutes for 2022

Sometimes it is necessary to exclude sugar from the diet, when switching to dietary 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 do not contain sucrose. They are synthetic and natural.

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

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

Benefit and harm

Many people gradually eliminate sugar from their diet. This may be a personal desire (diet, for example), deterioration in health, or recommendations from the attending physician. 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 oral cavity and teeth is much less than from drinks or products with natural sugar.

On the negative effects:

1. Obesity - despite the low calorie content, if the recommended dose is exceeded, weight gain is possible. 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 also that it is intoxication that can become an impetus for the development of dangerous diseases.

Kinds

All existing additives can be divided into several groups:

1. The degree of sweetness - almost all sweeteners are superior to sucrose in this indicator.
2. Calorie content - indicated on the package, information is necessary for people with diabetes.

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

1. Natural (true) substitutes are full-fledged 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 will not cause harm 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 feelings of hunger, and as a result, causes the temptation to eat something sweet).
4. Thermal processing - cooking, the ability to add to hot drinks.

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

Best Sweeteners for 2022

Today, the market offers a fairly large range of both synthetic and natural substitutes, so it's easy enough to get confused in them.The proposed rating involves 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, so it is allowed for diabetes. However, prolonged use of aspartame causes side effects: headache, tinnitus, allergic reactions, symptoms of depression, sleep disturbance. Excess use of aspartame is very dangerous, as blood sugar levels often rise.

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

• no bitterness, pleasant taste;
• 1 tablet replaces 1 tablespoon of sugar;
• has a slight aftertaste;
• affordable price tag;
• the package is quite large - 650 tablets.

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

Cyclamate Milford

It is rightfully considered one of the best and most popular sweeteners. It is widely used for sweetening both foods and medicines. Cyclamate is not absorbed by the body, there is a serious risk of negative consequences and health problems, therefore the daily dose is limited to 10 mg.The substitute is low-calorie - only 20 kcal, so you don’t have to worry about the possible appearance of excess weight as a result of its use.

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

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

Saccharin

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

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

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

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

natural

The best sugar substitutes, repeatedly tested and completely safe - of course, natural, and the best of them is stevia. Zero calories, guaranteed safety and only benefits for the body. Sweet lovers can rejoice, because they found a wonderful and very healthy sweetener.

Stevioside

Manufacturers call it a natural non-caloric sugar substitute based on the highest purity stevia extract and erythritol. All the necessary information about the product is available on the packaging. This is a premium sugar substitute that has no side effects, and the total 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 in various forms of diabetes, as it has a zero glycemic index. The substitute can be added to cold or hot drinks, as well as to various dishes.

Stevioside does not affect blood glucose levels at all. 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. The 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;
• economical;
• zero GI.

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

Fructose

An ideal product with a pleasant taste, which is remarkably absorbed by the body. Natural fructose is present to a greater or lesser extent in the composition of 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 suffer from diabetes. Fructose significantly enhances the taste of fruits and berries, it is used in the preparation of jam, marmalade and jam.

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

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

• continuous 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 need to think about a sweetener. In this case, Sucralose is one of the best options. In terms of taste, it surpasses ordinary sugar by 600 times. The energy value indicator is 0 kcal, in addition, the product is absolutely safe. It is added to tea or coffee, various cocktails. Also often used in the preparation of cereals. The dosage can be determined by yourself, based on taste preferences. The composition contains only sucralose, it does not contain gluten and other additives. Like those who play 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 risk of developing caries or damage to tooth enamel.

• not detected.

erythritol

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

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 pastries praise it. 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.

• big expense.

Royal Forest Pekmez carob

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

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

• natural composition;
• does not cause an allergic reaction;
• suitable for many dishes;
• useful for the body;
• contains minerals.

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

Milford Suss

This liquid sweetener is based on sodium cyclamate. It has a low energy value - only 1 kcal per 100 g.Milford Suss is produced in Germany at its own factories, so you can be sure of high quality.

In pharmacies and specialized stores, the sweetener is sold in 200 ml bottles. A 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. The syrup is added to compotes, pastries and other dishes. With it, you can reduce your calorie intake without feeling a deterioration in taste.

• measured divisions on the cap;
• economical consumption;
• distributed on sale;
• low calorie;
• budget price (100 rubles per 200 ml).

• not detected.

Sorbitol

Sorbitol with inulin is a natural sweetener that does not contain GMOs, additives or preservatives. The composition contains a natural sweetener, which occupies 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, it is added to pastries, coffee or tea. Thanks to its use, the intestinal microflora improves. The level of sweetness of sorbitol is inferior to sugar by 35%, so its consumption is increased.

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

• beneficial effect on the intestinal microflora;
• low calorie;
• 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. In appearance and taste, the sweetener Isomalto Erythritol is similar to it. Unbeknownst to the body, the substitute helps to get rid of simple carbohydrates.

Erythritol goes on sale in packages weighing 0.5 kg, equipped with a zip fastener. The powder has to be added to food or drinks in large quantities. In terms of sweetness, 1 tablespoon of the product is equal to half a spoonful of regular sugar.

The use of a sweetener in its pure form causes a feeling of chill on the tongue, but if you add the agent 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 available for sale.

Coconut Sugar Polezzno

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

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

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

• the product has a pleasant taste of caramel, 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 the use in the preparation of desserts, confectionery, pastries. Xylitol is a natural product found in berries and fruits. Like sorbitol, it contains alcohol atoms. Recommended for overweight people. In addition, the tool 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;
• low-calorie, 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 porridge. The product has no age restrictions and is made from natural raw materials.

The syrup goes on sale in a glass container with a hermetically sealed lid. A jar, 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 consumption of syrup helps to lower blood cholesterol levels, acts as a prophylactic for heart and vascular diseases, 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 composition of the sweetener includes vitamins, macro- and microelements;
• protects against various diseases;
• has a pleasant taste and aroma;
• made from natural ingredients.

• high calorie;
• expiration date from the moment of opening of a bottle of 10 days.

Selection Guide

When choosing a sugar substitute, you must be guided by 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 glycemic index must be indicated on the package.
3. It is necessary to determine whether the remedy is safe for expectant mothers. Pregnant women are advised to consult an obstetrician-gynecologist, a 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 the personal preferences of each. Some people find it difficult to give up carbonated drinks and other sweets, so sugar substitutes will come to the rescue. You just need to choose the right product.