A sugar substitute, or sugar alternative, can be known by many names depending on its composition and source. The most common alternative names fall into three main categories: artificial sweeteners, plant-derived sweeteners, and sugar alcohols. Understanding these different classifications is key to navigating the world of reduced-calorie and diet foods.
The Three Main Types of Sugar Substitutes
Artificial Sweeteners
Artificial sweeteners, often called non-nutritive sweeteners, are synthetic food additives that provide sweetness with very few or no calories. They are significantly sweeter than table sugar, meaning only a tiny amount is needed. The FDA has approved several artificial sweeteners.
- Sucralose (Splenda): Derived from sugar, but is about 600 times sweeter and is heat-stable for baking.
- Aspartame (NutraSweet, Equal): Composed of two amino acids and is about 200 times sweeter than sugar. It is not heat-stable and is often used in cold beverages.
- Saccharin (Sweet'N Low): One of the oldest artificial sweeteners, it is 200–700 times sweeter than sugar and is heat-stable.
- Acesulfame Potassium (Ace-K, Sweet One): Approximately 200 times sweeter than sugar and is heat-stable. It is often blended with other sweeteners to mask a slight aftertaste.
Plant-Derived Sweeteners
This category includes sweeteners extracted from plants, which are also often non-nutritive. They are popular for those seeking more natural, less-processed options.
- Stevia (Truvia, PureVia): Extracted from the leaves of the stevia plant, purified steviol glycosides are 200 to 400 times sweeter than sugar.
- Monk Fruit Extract (Luo Han Guo): Derived from the monk fruit, this sweetener is 100 to 250 times sweeter than sugar due to its mogroside content.
- Thaumatin: A protein isolated from the katemfe fruit, which is 2,000–3,000 times sweeter than sugar.
Sugar Alcohols (Polyols)
Despite their name, sugar alcohols are neither sugar nor alcohol. They are a type of carbohydrate with a slightly sweet taste and contain fewer calories than sugar because they are not fully absorbed by the body. Excessive consumption may cause gastrointestinal discomfort.
- Erythritol: Found naturally in some fruits, it is about 70% as sweet as sugar but has almost no calories.
- Xylitol: Naturally occurring in many fruits and vegetables, it has a sweetness comparable to sugar.
- Sorbitol: About 60% as sweet as sugar, it is found naturally in many stone fruits and berries.
Comparison of Common Sugar Substitutes
| Sweetener Name | Type | Relative Sweetness (vs. sugar) | Best Use Case | Potential Side Effects |
|---|---|---|---|---|
| Sucralose | Artificial | ~600x | Baking, beverages | Potential gut microbiome changes |
| Aspartame | Artificial | ~200x | Diet sodas, instant puddings | Not heat-stable, contains phenylalanine |
| Saccharin | Artificial | 200-700x | Tabletop sweetener, canned goods | Bitter aftertaste at high concentrations |
| Stevia | Plant-Derived | 200-400x | Beverages, baking (purified extracts) | Can have a licorice-like aftertaste for some |
| Monk Fruit | Plant-Derived | 100-250x | Beverages, desserts | Mild aftertaste, generally well-tolerated |
| Erythritol | Sugar Alcohol | 60-80% | Baking, chewing gum | Minimal due to high absorption, but can cause digestive issues in excess |
| Xylitol | Sugar Alcohol | 100% | Chewing gum, oral care products | Can have laxative effects in excess; toxic to dogs |
Understanding Different Sweetening Properties
The choice of a sugar substitute goes beyond just its name; it also involves understanding its unique properties. For instance, the Relative Sweetness column in the table above highlights why you need far less of a high-intensity sweetener like sucralose compared to a sugar alcohol like xylitol to achieve the same level of sweetness. The body metabolizes these differently as well; some are not absorbed at all, while sugar alcohols are only partially digested. This affects their caloric impact and potential effects on blood glucose levels.
Another important characteristic is heat stability. While sucralose and saccharin are stable under heat and can be used in baking, aspartame breaks down and loses its sweetness when heated. This makes it unsuitable for recipes that require baking or cooking. For those who enjoy baking, choosing a heat-stable substitute is critical.
Furthermore, the mouthfeel and bulking properties of different sweeteners vary. Sugar provides bulk and texture that intensely sweet options, used in small quantities, cannot replicate. This is why some sugar-free products use bulking agents or combine sweeteners to achieve a more sugar-like consistency. Sugar alcohols naturally have some bulking properties, making them suitable for baked goods and candies where texture is important.
The Role of Regulatory Bodies
In the U.S., the FDA is responsible for regulating sugar substitutes. Sweeteners are approved either as food additives or as Generally Recognized as Safe (GRAS). For instance, the FDA approved aspartame as a food additive in 1974, while purified steviol glycosides and monk fruit extract have GRAS status. This regulatory oversight ensures the safety of these products under specified conditions of use. It is important to note that whole-leaf stevia extracts are not considered GRAS and are not permitted for use as sweeteners in the U.S..
Conclusion: Navigating Your Choices
Another name for a sugar substitute can be an artificial sweetener, non-nutritive sweetener, sugar alternative, or polyol (sugar alcohol), among other specific compound and brand names. Each category offers distinct properties, from sweetness intensity and caloric content to heat stability and effect on blood glucose. When choosing a sugar substitute, consider your specific needs, such as whether you are baking, managing blood sugar, or simply reducing calorie intake. Reading labels and understanding the different classifications empowers you to make informed dietary choices that align with your health and taste preferences. You can learn more about FDA-approved sweeteners on the official FDA website.
