Which Sweetener is Closest to Real Sugar?

December 31, 2025 •

5 min read

According to a study published in Nature Medicine, the sweetener erythritol has been associated with increased cardiovascular risk, prompting many to re-evaluate their sugar alternatives. This makes finding a safe, great-tasting option essential, but the question remains: what sweetener is closest to real sugar?

Quick Summary

This guide compares popular sugar substitutes like allulose, erythritol, and monk fruit, detailing their taste profiles, aftertastes, and baking performance. It evaluates how different sweeteners mimic the mouthfeel and sweetness of sugar to help determine the best replacement for your dietary needs.

Key Points

Allulose is the closest tasting sweetener: As a 'rare sugar,' allulose mimics the taste and functional properties of sugar more closely than any other alternative, without a bitter or artificial aftertaste.
Erythritol has a cooling effect: A common bulking agent in sweetener blends, erythritol is clean-tasting but known for its distinct cooling sensation on the palate and can cause digestive issues.
Monk fruit offers clean, fruity sweetness: Derived from a gourd, monk fruit extract provides intense sweetness from mogrosides and is often preferred by those who dislike stevia's aftertaste.
Stevia often has a bitter aftertaste: While zero-calorie and plant-derived, many users find stevia leaves a distinctive bitter or licorice-like aftertaste, especially in pure form.
Blends can offer the best of both worlds: Many commercial products blend monk fruit or stevia with bulking agents like erythritol or allulose to improve taste and texture for cooking and baking.
Allulose is best for baking: Unlike other zero-calorie alternatives, allulose browns and caramelizes like sugar, making it ideal for baked goods.
Consider health warnings on erythritol: Recent studies have associated erythritol with increased cardiovascular risk, prompting caution, particularly for individuals with pre-existing conditions.

The search for a perfect sugar replacement is often driven by a desire for a healthier lifestyle, but taste is a primary concern. Many low-calorie and zero-calorie sweeteners promise the sweetness of sugar without the downsides, yet some leave an unpleasant aftertaste or don't perform well in cooking and baking. This article explores the top contenders, focusing on which sweeteners most closely mimic the taste, texture, and function of real sugar.

Allulose: The Rare Sugar

Allulose, a monosaccharide or "rare sugar," is found naturally in small quantities in foods like figs, raisins, and maple syrup, though it is commercially produced from corn. It has gained popularity for its taste and functionality, which are exceptionally similar to table sugar (sucrose).

Why Allulose tastes like sugar

Allulose is approximately 70% as sweet as sugar but doesn't have the bitterness or licorice-like aftertaste associated with some other high-intensity sweeteners. Its chemical structure is very similar to fructose, which allows it to mimic sugar's mouthfeel and browning properties. This is a significant advantage, especially for baking, where it helps achieve the golden-brown color and tender crumb that other sugar substitutes often fail to provide.

Benefits of allulose

Allulose has minimal impact on blood sugar and insulin levels, making it a suitable option for people managing diabetes. It also has a prebiotic effect, supporting gut health by feeding beneficial bacteria. The body absorbs it but does not metabolize it for energy, leading to a negligible calorie count of around 0.4 calories per gram.

Erythritol: The Common Sugar Alcohol

Erythritol is a sugar alcohol found naturally in some fruits and fermented foods, but is also commercially produced. It is one of the most widely used sugar alternatives, often as a bulking agent in blends with other sweeteners like stevia or monk fruit.

Erythritol's taste and texture challenges

While erythritol has a clean sweetness profile similar to sugar, it is only about 70% as sweet. Its most common complaint is the distinct "cooling" sensation it creates in the mouth, particularly when used in high concentrations. In baking, erythritol can fail to brown and may re-crystallize upon cooling, resulting in a grainy or gritty texture in certain recipes, especially frozen desserts like ice cream.

Erythritol and health concerns

Recent studies have raised concerns regarding a potential link between erythritol consumption and an increased risk of cardiovascular events, though more research is needed. It can also cause digestive discomfort, such as bloating and gas, for some individuals when consumed in large amounts.

Monk Fruit: The Zero-Calorie Contender

Monk fruit extract, derived from a small Asian gourd, is another popular zero-calorie natural sweetener. It gets its intense sweetness from antioxidant compounds called mogrosides, which are up to 250 times sweeter than sugar.

Monk fruit's unique taste

Many people find monk fruit has a very clean, sweet taste with no bitterness, though some detect a slightly fruity undertone. Unlike stevia, it does not typically have an unpleasant aftertaste, which makes it a preferred option for many. Because it is so concentrated, it is frequently blended with other ingredients, like erythritol or allulose, to balance its intensity and provide bulk similar to sugar.

Stevia: The Plant-Derived Sweetener

Stevia is an extract from the leaves of the Stevia rebaudiana plant, native to South America. It is a high-intensity, zero-calorie sweetener that has been used for centuries.

The aftertaste problem

One of the main drawbacks of stevia for many is its strong, often lingering, licorice-like or bitter aftertaste. This flavor can be more pronounced in higher concentrations or in delicate foods and beverages, such as coffee. The taste profile can vary by brand and product, as commercial stevia is often blended with other ingredients to improve flavor and function.

Blending for optimal results

For both stevia and monk fruit, using blends that include erythritol or allulose often provides a more balanced sweetness and better texture for baking. These blends mimic sugar more effectively by combining the intense sweetness of the extract with the bulk and sugar-like properties of the other sweeteners.

Comparison of Popular Sweeteners


Feature	Allulose	Erythritol	Monk Fruit	Stevia
Taste Profile	Very similar to sugar, clean sweetness.	Clean sweetness, but can have a cooling effect.	Clean, fruity sweetness with no bitterness for most.	Very intense sweetness with a potential bitter aftertaste.
Calories	~0.4 kcal/g (negligible).	0.24 kcal/g (negligible).	0 kcal/g.	0 kcal/g.
Glycemic Impact	Minimal to none, does not spike blood sugar.	None, not metabolized by the body.	None, does not affect blood glucose levels.	None, helps stabilize blood sugar.
Baking Performance	Browns and caramelizes like sugar; adds bulk.	Does not brown; may re-crystallize creating gritty texture.	Heat-stable but often needs a bulking agent.	Heat-stable but requires a different recipe formulation.
Potential Downsides	More expensive than erythritol; can cause digestive upset in large amounts.	Potential link to cardiovascular events; can cause digestive issues.	More expensive than stevia; not as widely available.	Often has an unpleasant aftertaste for some users.

How to Choose the Right Sweetener for You

Making the right choice depends on your specific needs. Consider the following:

For baking: Allulose stands out for its functional similarity to sugar, providing the correct browning and texture. If cost is a concern, a monk fruit and erythritol blend can work, but you should use a confectioner's-style powder to avoid grittiness.
For coffee and beverages: Monk fruit and stevia are great for sweetening liquids, but personal taste preference is key here. If you are sensitive to the bitter aftertaste of some stevia products, monk fruit is likely the better choice.
For health: Both allulose and monk fruit are excellent choices for blood sugar management. Allulose has the added benefit of being a prebiotic, while recent research on erythritol warrants caution.
For best taste: Many find pure allulose offers the most authentic sugar-like sweetness and mouthfeel. However, a well-formulated blend of monk fruit and erythritol or allulose also provides a very clean flavor.

Ultimately, the 'best' sugar alternative is subjective and often comes down to individual taste and tolerance. Trying small amounts of a few options can help you find your ideal sugar replacement. The market offers a wide variety of blends, so experimentation is key to discovering the one that most closely matches the sweet, clean profile of real sugar without the downsides.

Conclusion

After evaluating the leading sugar substitutes, allulose emerges as the strongest contender for the sweetener closest to real sugar in terms of both taste and functional performance. It lacks the common off-tastes of other alternatives and offers a mouthfeel and browning capacity that are nearly identical to sugar, making it superior for baking and all-purpose use. While it is more expensive and some people may experience digestive effects in large quantities, its minimal impact on blood sugar and clean flavor profile make it the clear frontrunner for a truly authentic sugar substitute. Monk fruit is a strong second, especially for those sensitive to aftertastes, while stevia and erythritol each have distinct drawbacks to consider based on your personal health needs and preferences.

Outbound Link: For a more in-depth scientific look at allulose and its properties, see this study on its metabolic effects: https://pmc.ncbi.nlm.nih.gov/articles/PMC5093271/.

Frequently Asked Questions

Allulose is generally considered the best sweetener for baking because it mimics sugar's functional properties by browning and caramelizing like sugar, and it provides a sugar-like texture and mouthfeel. Erythritol is another option, but it can create a gritty texture and does not brown.

Allulose is often cited as the zero-calorie sweetener that tastes the least artificial, with a clean sweetness most similar to sugar. Monk fruit extract is also highly regarded for its clean taste and lack of bitter aftertaste.

For taste and texture, allulose is often preferred because it tastes more like sugar and doesn't have the cooling effect or re-crystallization issues of erythritol. Allulose also has a beneficial prebiotic effect. However, erythritol is often cheaper, and its zero-glycemic impact is well-established. Some health warnings exist for erythritol.

Yes, many people find that stevia has a distinct, sometimes bitter or licorice-like aftertaste, which can be more noticeable in higher concentrations or in products with less refinement.

While the FDA considers erythritol safe, recent studies have raised concerns about a potential link to cardiovascular events. This warrants caution, especially for those with existing heart conditions. Always consult a healthcare provider and consider all available research.

The 'healthiest' substitute depends on individual needs. Natural sweeteners like monk fruit and allulose have minimal impact on blood sugar and are generally well-tolerated. Some experts also recommend prioritizing sweetness from whole foods like fruit purees.

Yes, allulose, erythritol, monk fruit, and stevia are all considered safe for people with diabetes as they do not typically cause spikes in blood sugar levels. However, those with diabetes should still monitor their intake and consult a doctor, especially given the recent erythritol concerns.

Monk fruit is more expensive because it is difficult to grow, harvest, and process. The extraction process of the mogrosides is complex, and the resulting product is not as readily available as other sweeteners.