A brief overview of modern sweeteners and sweeteners. Medicinal use

Sucralose White additive E955 (trichlorogalactosucrose), derived from ordinary sugar by introducing chlorine molecules into its composition. The detailed process for the formation of the sucralose molecule is as follows - a table sugar molecule (which consists of sucrose and glucose) is subjected to a complex five-step reaction. It does not have any foreign smell and has no aftertaste. Sucralose has zero calories, when it enters the body, it does not participate in metabolism and does not interact with digestive enzymes.

This unique synthetic substance is not found in nature and is 600 times sweeter than sugar. Studies show that the calorie content of sucralose is only 0.5k-0.7k. About 85 sucralose is not absorbed by the body and is immediately excreted by the intestines. The remaining 15 substances enter the body, but within a day are excreted in the urine in an unchanged state.

This sugar substitute appeared in 1976. And it was bred by accident. Scientists subjected sugar to multiple chemical reactions. One of them misunderstood a colleague during the experiment and instead of "testing" the resulting substance, he tasted it. It turned out to be unusually sweet and did not have a synthetic smell.

Scientists continued testing this sweet substance: experiments were carried out on animals (rats), observations were made for a long time over their reaction to the drug. In 1991, scuralose was officially patented, recognized as safe, and began to be actively used in Canada, the United States, and later in other countries of the world.

Disputes of scientists about the dangers and benefits of sucralose do not stop. Not much time has passed since its discovery to evaluate all the potential risks when using the E955. But it will still be reckless to talk about the beneficial effects on the human body, if we take into account some facts about this supplement.

Harm

Sucralose: harm

When deciding to replace sugar with sucralose, a person should be aware of the likely dangers of using this substance.

The harm of sucralose is not excluded and can manifest itself in such an effect on the body:

• Sucralose should not be subjected to high thermal effects. Although sucralose can be used in baked goods. However, at high temperatures (about 125 ° C) in a dry state, sucralose melts and toxic substances chloropropanols are released, causing cancerous tumors and endocrine disorders. At a temperature of 180 ° C, the substance sucralose is completely destroyed. Although the decomposition temperature of sucralose can be somewhat increased by diluting it with a carrier, there is no meltable sucralose formulation (allowing its use in the production of caramel and microwave products) that reversibly melts at high temperatures without decomposition.
• According to unofficial data, with prolonged use of sucralose, the beneficial intestinal microflora is “killed”, which leads to digestive disorders and a decrease in immunity. Up to 50% of the beneficial intestinal microflora can die, as evidenced by recent experiments with this sweetener.
• After using this substitute, allergic manifestations may occur.
• Sucralose does not contain glucose, unlike regular sugar. It's good for weight loss. However, a prolonged absence of glucose in the body can be fraught with a deterioration in the functioning of the brain, a decrease in visual functions, memory, and a dulling of the sense of smell.

The negative effect of sucralose on the intestinal microflora leads to an inevitable decrease in immunity in the human body, which provokes the appearance of diseases in the future - from incessant colds to cancer.

It is extremely dangerous to expose stainless steel sucralose to heat - in this case, in addition to dioxins, very toxic compounds, polychlorinated dibenzofurans, are also formed.

Dioxins accumulated in humans provoke endocrine disorders and oncology.

Although sucralose has almost no calories, it is no longer a secret for many that the use of sweeteners exacerbates weight gain, because. provoke carbohydrate hunger, stimulating appetite, and ultimately forcing you to consume more food. Accordingly, this is fraught with the accumulation of fat.

Benefit

Sucralose: benefits

World health organizations consider sucralose harmless to the body, provided that its dosing is observed. It is allowed to be used even by pregnant women, since it does not penetrate the placenta, brain and milk of a nursing woman.

Among the benefits of the substitute, the following benefits of sucralose stand out:

• The sugar substitute does not destroy tooth enamel and is resistant to bacteria present in the oral cavity. Does not cause caries.
• The substance is almost completely excreted from the body. It is impossible for them to poison.
• When used, there is no specific taste or smell, since the substance is based on ordinary sugar.
• The substance has a low glycemic index, does not increase blood glucose. Due to these properties, sucralose tablets are actively used by diabetics.

However, recent numerous experiments on animals and human volunteers have shown that such a sweetener as sucralose does not have the best effect on blood glucose levels. Therefore, do not get too carried away with this sweetener for people with diabetes.

One miniature tablet is equivalent to a standard piece of refined sugar. The drug has a low cost, is convenient for dosing and is available in combination with other additives (for example, with inulin).

Application of sucralose

The excellent palatability benefits of sucralose have been appreciated by many countries. This additive is quite stable during heat treatment and quickly dissolves in water.

The substance E955 is used in the food industry and medicine, namely:

• In the production of confectionery products - jelly, desserts, milk creams, as well as carbonated drinks.
• Sucralose can be found in baked goods, chewing gums, preserves, sauces, marinades, seasonings, convenience foods.
• In medicine, the substance is used as an alternative to glucose in medicines.
• Sucralose is found in medicinal syrups, tablets.

Despite the arguments and negative statements of experts, the harm of sucralose has not been officially confirmed in any country. Official sources assure consumers that there is no harm from sucralose. Although according to alternative sources, the safety of using E 955 is in question.

Modern nutritionists consider sucralose one of the safest sugar substitutes. More than 80 countries approve its use as a sweetener. In these countries, sucralose is not labeled with warning labels, because it is the only sweetener that has avoided accusations of "carcinogenicity" and also does not provoke dangerous consequences for pregnancy.

However, this may be a commercial ploy, as the demand for this dietary supplement has risen from 3% to 20% recently. Doctors say that in the minimum amount of sucralose is not harmful to the body. It was found that the daily norm of this substance should be 1.1 mg per 1 kg of human weight. The average recommended dosage per day should not exceed 4-5 mg per 1 kg of adult weight. In order not to provoke side effects, the dosage of this substance should not exceed 16 mg per kilogram of weight.

If you focus on reviews, sucralose can definitely cause damage to the body in case of an overdose. It is necessary to observe the permissible rate of its use, tracking in which foods it is present and in what quantity. And if you buy sucralose, then experts advise that it is better to choose it in the form of tablets, they provide absolutely accurate accounting of milligrams of this substance.

Additive E955 in a small dosage can be used as a flavor and aroma enhancer.

Hypersensitivity to sucralose

It is worth knowing that in addition to the side effects of this sweetener, there are people who suffer from hypersensitivity to this artificial additive.

To determine this, it is worth tracking the presence of some symptoms after consuming this sweetener.

If you are hypersensitive to this sweetener, remove any products with sucralose from your diet completely - in a few days the main negative symptoms will disappear.

In a positive case, you can repeat this experiment to fully (control) clarify whether you have hypersensitivity to sucralose.

Conclusions - this supplement does not bring tangible benefits to the body and does not enrich the body with useful substances. Therefore, people, especially those who follow a healthy lifestyle, should figure out for themselves whether to use it or not and whether it is as harmless as scientists say. It will be an individual decision for everyone.

Fructose is a carbohydrate well known to patients with diabetes. It is they who are recommended to replace sugar in the process of preparing most dishes. This is due to the glycemic index of fructose and its beneficial properties for the human body.

What are carbohydrates

Carbohydrates are called organic compounds, which include one carbonyl and a certain number of hydroxyl groups. Sahara is the second name of the group. Organic substances are part of all living creatures on earth, being an important part of their cells and tissues.

All carbohydrates have constituent particles - saccharides. If the composition includes one saccharide, then such a substance is called a monosaccharide, in the presence of two units - a disaccharide. A carbohydrate with up to 10 saccharides is called an oligosaccharide, more than 10 is called a polysaccharide. This is the basis for the basic classification of organic substances.

There is also a division into fast and slow carbohydrates, depending on the level of the glycemic index (GI) and the ability to increase the amount of sugar in the blood. Monosaccharides have high index values, which means they quickly increase the amount of glucose - these are fast carbohydrates. Slow compounds have low GI values ​​and slowly increase sugar levels. These include all other groups of carbohydrates, except for monosaccharides.

Functions of organic compounds

Carbohydrates perform certain functions, being part of the cells and tissues of organisms:

• protection - some plants have protective devices, the main material of which is carbohydrates;
• structure - compounds become the main part of the cell walls of fungi, plants;
• plastic - are part of molecules that have a complex structure and are involved in the synthesis of energy, molecular compounds that ensure the preservation and transmission of genetic information;
• energy - "recycling" of carbohydrate leads to the formation of energy and water;
• reserve - participation in the accumulation of nutrients needed by the body;
• osmosis - regulation of osmotic blood pressure;
• sensation - are part of a significant number of receptors, helping to carry out their function.

Fructose what is a carbohydrate?

Fructose belongs to the category of natural monosaccharides. It is a sweet substance that is easily absorbed by the human body. Fructose is found in most fruits, honey, vegetables, sweet fruits. It has the same molecular composition as glucose (also a monosaccharide), but their structure is different.

Fructose is a monosaccharide with a low glycemic index.

Fructose has the following calorie content: 50 g of the product contains 200 kcal, which is even higher than synthetic sucrose, which replaces ordinary sugar used in everyday life (its 50 g have 193 kcal). The glycemic index of fructose is 20, although it belongs to the group of fast carbohydrates.

The monosaccharide has a high palatability. Its sweetness surpasses sugar and glucose several times.

Why can diabetics

One of the main properties of fructose is slow absorption into the blood from the gastrointestinal tract. This feature allows the use of a monosaccharide, which, in principle, is quickly broken down, by patients with diabetes mellitus and those who have decided to eat right.

For its processing, insulin is not needed, which is a particularly important point. Once in the intestines, the monosaccharide is slowly absorbed, which does not give the hormones that control insulin production a signal to stimulate. Fructose is processed by liver cells, absorbing particles and turning them into glycogen stores.

Fructose or glucose - which is better?

There is no single answer to this question. Glucose is also an essential sugar necessary for normal metabolism and vital activity of cells and tissues. Sucrose is a synthetically isolated product, which includes glucose and fructose. Cleavage to monosaccharides occurs in the human gastrointestinal tract.

It is believed that with the use of sucrose, the possibility of developing dental diseases increases several times. Fructose reduces the risk of a pathological process, but it is able to form compounds with iron elements, which impairs its absorption. In addition, more than half of the fructose that came in its pure form is released into the circulatory system in the form of a certain type of fat, which provokes the development of cardiovascular disorders.

Application features

The low glycemic index of fructose does not mean that it can be used on a par with sugar, or even in greater quantities. If the patient is used to putting two tablespoons of sugar in tea and decides to replace them with a monosaccharide in the same amount, then his body will receive even more carbohydrates.

Synthesized fructose is a fine, sweet white powder that resembles crushed sugar.

Non-insulin dependent diabetics should limit their intake to 30 g per day, which is taken into account not only during the preparation of meals, but also the amount that is used as sweeteners throughout the day.

Insulin-dependent diabetes allows the use of a larger amount, but also within reasonable limits (about 50 g for an adult). If translated into spoons, you get 5-6 teaspoons or 2 tablespoons. This applies to synthesized fructose. If we talk about the natural monosaccharide, which is found in fruits and vegetables, then the ratio is completely different. Permissible daily amount contain:

• 5 bananas
• 3 apples
• 2 cups strawberries.

It should be remembered that fructose is not used as a means to help raise blood sugar when necessary, due to its low glycemic index. In this case, only glucose is needed.

Overconsumption

The "hepatic" route of monosaccharide entry into the body increases the load directly on the organ and systems as a whole. The result may be a decrease in the ability of cells to respond to the action of insulin.

Possible complications are:

• Hyperuricemia is an increase in the amount of uric acid in the bloodstream, which can cause the development of gout.
• Hypertension and other diseases accompanied by an increase in blood pressure.
• Fatty liver disease of non-alcoholic origin.
• Obesity and infertility against the background of the development of body cell resistance to a hormone that controls lipid intake.
• Lack of control over satiety - the threshold between feeling hungry and full changes the boundaries.
• Diseases of the cardiovascular system, which are the result of an excess amount of cholesterol and fats in the bloodstream.
• The appearance of an insulin-independent form of diabetes in a healthy person due to a decrease in the sensitivity of cells to the pancreatic hormone.

Important! The consumption of fruits, sweet fruits and vegetables is not associated with possible risks. We are talking about the excessive use of fructose, isolated by synthesis.

Examples of the use of the substance

Sweet monosaccharide is used in several areas:

• Cooking - as sweeteners for the manufacture of confectionery and juices.
• Sports - for quick recovery of the body during periods of excessive physical exertion and intense training.
• Medicine - to eliminate the symptoms of ethyl alcohol poisoning. Intravenous administration increases the rate of alcohol elimination, minimizing the risk of possible side effects.

Significant physical activity - indications for the consumption of fructose

On the diabetic menu

Examples of baking with the addition of fructose, which will appeal not only to patients with diabetes, but also to their relatives.

Cottage cheese buns in a hurry

To prepare the dough you need:

• a glass of cottage cheese;
• egg;
• 1 tbsp fructose;
• a pinch of salt;
• 0.5 tsp soda, which must be extinguished with vinegar;
• a glass of buckwheat or barley flour.

Mix cottage cheese, beaten egg, fructose and salt. Add slaked soda and mix everything. Pour flour in small portions. Buns can be made in any shape and size.

Oatmeal cookies

Required Ingredients:

• ½ cup of water;
• ½ cup oatmeal;
• ½ cup oatmeal or buckwheat flour;
• vanillin;
• 1 tbsp margarine;
• 1 tbsp fructose.

Fructose is a great sweetener for diabetic baking.

Flour is combined with oatmeal and softened margarine. Gradually pour in water and knead the dough of a homogeneous consistency. Add fructose, vanillin and mix again. Bake on a baking sheet in the form of small cakes until golden brown. You can decorate with dark chocolate on fructose, nuts or dried fruits.

Fructose is an excellent sweetener, but its apparent safety is deceptive and should be used with caution, especially for people with the "sweet sickness".

Last update: October 2, 2019

Sugar, as almost everyone who is interested in healthy eating today knows, has many harmful properties. Firstly, sugar carries “empty” calories, which is especially unpleasant for those who are losing weight, who can hardly fit all the essential substances within the allotted calorie content. Secondly, sugar is instantly absorbed, i.e. has a very high glycemic index (GI), which is very harmful for diabetics, as well as people with reduced insulin sensitivity or metabolic syndrome. It is also known that .

Therefore, for a long time people have been using various substances that have a sweet taste, but do not have all or any of the harmful properties of sugar. Experimentally confirmed the assumption that . Today we will tell you what types of sweeteners are, and list the most common modern sweeteners, noting their features.

Let's start with the terms and main types of substances related to sweeteners. There are two categories of substances that replace sugar.

The first is the substances commonly referred to as sweeteners. These are usually carbohydrates or structurally similar substances, often found in nature, which have a sweet taste and a noticeable calorie content, but are absorbed much more slowly. Thus, they are much safer than sugar, and many of them can even be used by diabetics. But still, they do not differ much from sugar in terms of sweetness and calorie content.

The second group - substances that differ significantly in structure from sugar, have a negligible calorie content, and actually carry only taste. They are tens, hundreds or thousands of times sweeter than sugar, they are often called sweeteners.

Let us briefly explain what “n times sweeter” means. This means that in "blind" experiments, people, comparing different dilutions of sugar solutions and the test substance, determine at what concentration the sweetness of the test substance is equivalent, to their taste, to the sweetness of the sugar solution. In relation to concentrations, a conclusion is made about sweetness. In fact, this is not always an exact number; sensations can be influenced, for example, by temperature or dilution. And some sweeteners in a mixture give more sweetness than individually, and therefore it is not uncommon for drinks to use several different sweeteners at once.

Let's start with sugar substitutes.

Fructose.

The most famous of the substitutes, natural origin. Formally, it has the same calorie content as sugar, but a much lower GI (~20). However, fructose is about 1.7 times sweeter than sugar, respectively, allowing you to reduce calories by 1.7 times. normally absorbed. Absolutely safe: suffice it to mention that we all eat tens of grams of fructose every day along with apples or other fruits. We also recall that ordinary sugar inside us first of all breaks down into glucose and fructose, i.e. eating 20 g of sugar, we seem to eat 10 g of glucose and 10 g of fructose.

Maltitol, sorbitol, xylitol, erythritol

Polyhydric alcohols that are similar in structure to sugars and have a sweet taste. All of them, with the exception of erythritol, are partially absorbed, therefore they have a lower calorie content than sugar. Most of them have such a low GI that they can be used by diabetics without any problems. However, their "indigestibility" has an unpleasant side: undigested substances serve as food for some intestinal bacteria, so large doses (> 30-100 g) can lead to bloating, diarrhea and other troubles. Erythritol is almost completely absorbed, but is excreted unchanged by the kidneys. Here they are in comparison:

All sweeteners are also good because they do not serve as food for bacteria that live in the oral cavity, and therefore are used in “tooth-safe” chewing gums. But all of them do not remove the calorie problem, unlike sweeteners ..

Sweeteners

Sweeteners are so much sweeter than sugar that whether the substance is digestible like aspartame or non-digestible like sucralose, its calorie content is negligible when used in normal amounts.

We have listed the most commonly used sweeteners in the table below, pointing out some of the features. We did not list some sweeteners there (cyclamate E952, acesulfame E950), since they are usually used in mixtures added to ready-made drinks, and, accordingly, we do not have a choice how much and where to add them.

Substance	Sweetness for sugar	Taste quality	Peculiarities
Saccharin (E954)	400	metallic taste, aftertaste	The cheapest (at the moment)
Stevia and derivatives (E960)	250-450	bitter taste, bitter aftertaste	Natural by origin
Neotame (E961)	10000		Not available in Russia (at the time of publication)
Aspartame (E951)	200	Weak aftertaste	Natural for a person. Does not withstand heat.
Sucralose (E955)	600	Pure taste of sugar no aftertaste	Safe in any quantities. Expensive.

Saccharin.

One of the oldest sweeteners. Opened at the end of the 19th century. At one time it was under suspicion of carcinogenicity (80s), but all suspicions were removed, and it is still sold all over the world. Suitable for baking and hot drinks. Its disadvantage is a “metallic” aftertaste that is noticeable at large doses, as well as an aftertaste. The addition of cyclamate or acesulfame to saccharin significantly reduces these disadvantages.

Due to its long-standing popularity and cheapness, it is still one of the most popular sweeteners with us. Don’t worry, after reading another “study” on the Internet about the “terrible consequences” of its use: so far, not a single experiment that revealed the danger of adequate doses of saccharin for losing weight has been confirmed (very large doses of it can affect the intestinal microflora), but the cheapest a competitor is an obvious target on the marketing front.

Stevia and steviosides

• 5-10% stevioside (sweetness on sugar: 250-300)
• 2–4% rebaudioside A - most sweet (350–450) and least bitter
• 1–2% rebaudioside C
• ½–1% dulcoside A.

At one time, stevia was under suspicion of mutagenicity, but a few years ago, bans on it in Europe and most countries were lifted. However, until now, in the USA, stevia is not completely allowed as a food additive, and only purified rebaudiosides or stevioside are allowed to be used as an additive (E960).

Therefore, stevia can now be bought without problems, although at a cost it is much more expensive than saccharin. Can be used in hot drinks and baked goods.

aspartame

Officially used since 1981. It is characterized by the fact that, unlike most modern sweeteners that are foreign to the body, aspartame is completely metabolized (included in the metabolism). In the body, it breaks down into phenylalanine, aspartic acid and methanol - all three of these substances are present in large quantities both in our daily food and in our body.

In particular, compared to aspartame soda, orange juice has more methanol, and milk has more phenylalanine and aspartic acid. Therefore, if someone will prove that aspartame is harmful, he will have to prove at the same time that either freshly squeezed orange juice is twice as harmful, or natural yogurt is three times more harmful. Despite this, marketing wars have not bypassed him, and from time to time another nonsense falls out on the head of a potential consumer. It should be noted, however, that the maximum allowable dose for aspartame is relatively small, although it many times overrides reasonable needs (about a hundred tablets per day).

In terms of taste, aspartame is noticeably superior to both stevia and saccharin - it has almost no aftertaste, and the aftertaste is very small. However, aspartame has a serious drawback compared to them - it does not allow heating.

Aspartame is currently available in Russia both in terms of price and prevalence.

Sucralose

A newer product for us, although it was discovered in 1976, and has been officially allowed in different countries since 1991. It is 600 times sweeter than sugar. It has many advantages over the above sweeteners:

• best palatability (virtually indistinguishable from sugar, no aftertaste)
• allows heating, applicable in baking
• biologically inert (does not react in living organisms, is excreted unchanged)
• a huge safety margin (at working doses of tens of milligrams, the theoretically calculated safe amounts from animal experiments are not even grams, but somewhere around half a glass of pure sucralose)

The only downside so far is the price. In part, this, apparently, can explain the fact that while in all countries sucralose actively replaces other types of sweeteners, we, if you are not in Moscow, have a problem finding it on the counter at all. And since we are moving on to more and more new products, we will finally mention one more of them, which appeared relatively recently:

Neotame

A new sweetener, 10,000 (!) times sweeter than sugar (for understanding: in such doses, potassium cyanide is a completely safe substance). Similar in structure to aspartame, metabolized to the same components, only doses are 50 times less. Allows heating. Since it actually combines the pros of all other sweeteners, it may someday take their place. At the moment, although it is allowed in different countries, including Russia, no one has seen it here.

Well, what is better, how to understand?

The most important thing is to understand that

• all permitted sweeteners are safe in adequate amounts
• all sweeteners (and especially cheap ones) are the objects of marketing wars (including those with sugar producers), and the number of lies about them significantly exceeds the limits that a simple consumer can understand
• choose what you like best, this will be the best option.

We will just summarize the above with comments on popular myths:

• Saccharin is the cheapest, longest known, and most widely used sweetener. It is easy to get everywhere, and if its taste suits you, then this is the most affordable replacement for sugar in every sense.
• If you are willing to sacrifice other qualities of the product for the sake of making sure that it is "natural", choose stevia. But still, understand that naturalness and safety are not related things.
• If you want the most researched and most certainly-certainly safe sweetener, choose aspartame. All the substances into which it breaks down in the body are both in food and in the body itself, even if you did not eat any aspartame at all. But aspartame is not suitable for baking.
• If the main quality of the sweetener is important to you - compliance with the taste of sugar, and the maximum theoretical safety margin is important - choose sucralose. It is more expensive, but perhaps for you it will be worth the money. Try.

That's all you need to know about sweeteners. Well, the main knowledge is, and if you cannot refuse the sweet taste, then sweeteners are your choice.

Sucralose, first released in the US under the brand name "Splenda", is artificial. Actually, it is made of it, and therefore is not endowed with any aftertaste, taste or other side effects of this kind. Today we have to figure out what is more in sucralose, benefit or harm.

The substance was discovered in 1976 quite by accident. One of the test chemists licked the material from the multiple reactions and found it incredibly sweet. From that moment, numerous tests and experiments began on experimental animals, which were injected with a solution of sucralose in a variety of ways and observed the result. In the same year, the drug was patented, and already in 1991 it was approved for use first in Canada, then in the USA, and later in other countries of the world.

This substance is produced by chlorination of sucrose, that is, hydrogen atoms are replaced by chlorine atoms and a substance is obtained that is several hundred times sweeter than sugar. Calorie content of sucralose is zero: it does not take part in metabolic processes and does not react with digestive enzymes. Most of the substance - 85% is excreted by the intestines, and 15% - by the kidneys.

Is sucralose harmful?

This question worries many people who care about their health, because everyone has already heard about the many side effects from the use of other chemically synthesized sweeteners. However, over the many years of use in the food industry, no confirmed facts that sucralose is harmful to the body have been published, in fact, as well as those that sucralose is beneficial.

The glycemic index of this substance is zero, and therefore, it can be taken by diabetics as a sugar substitute, because it does not increase the level of glucose in the blood. Another advantage of the sweetener is that when it is used during the period of a general decrease in the caloric content of the diet, there are no seizures, which is what other chemically synthesized substances "sin" with. Today it is combined with a variety of supplements and offered to the consumer as a drug to improve metabolism and lipid metabolism, reduce the level of "bad" cholesterol in the blood, increase the degree of absorption of vitamins and minerals, etc. We are talking about sucralose with inulin, the benefits and harms of which continue to be discussed by numerous users around the world.

One tablet corresponds in sweetness to one piece of sugar, which is very convenient for dosing and taking. In addition, the drug is relatively cheap and has a convenient tube shape. Elites with sucralose and other substitutes are also popular.

Worth it or not?

Of course, those who hoped to benefit from the use of sacralose will be disappointed, but the absence of harm can already be considered a benefit. This is especially true for the category of citizens who, due to certain diseases, are forced to give up the usual sugar and look for a replacement for it. For those who don’t have such a question, it’s easier. For weight loss for a couple of kilograms, you can look for another way and other analogues of sugar - stevia, etc. After all, we are talking about our own health and everyone here is inclined to trust their intuition and knowledge. In addition, among the exclamations of confidence, there are those who do not get tired of repeating about the dangers of the sucralose sweetener, arguing that too little time has passed from the receipt of the substance to the mass consumer and that the consequences of the use will still make themselves felt.

Perhaps there is some truth in the words of these pessimistic people. In any case, you should not put your children's health at risk, and when used by adults, it is recommended to monitor their health.

In general, there are several classifications of sweeteners. There are natural sweeteners, sugar alcohols, and synthetic (or artificial) sweeteners. There are a few others that don't exactly fit into these categories (such as glycerin-based sweeteners), but they're pretty uncommon and rarely used, so we'll skip those.

For a ketogenic diet, erythritol and stevia (or blends) are best choices because they both occur naturally, do not raise blood sugar or insulin, and are great sweeteners. When used in combination, they seem to take away the aftertaste that each has.

When you buy sweeteners, be sure to look at the ingredients on the packaging. You should generally choose a pure sweetener rather than fillers such as maltodextrin, dextrose, or polydextrose, which can increase sugar. Also, fillers can add unnecessary carbohydrates.

Below, we'll take a look at the most common of all the types of sweeteners we come across and which are the best to choose from.

What is the glycemic index?

In addition to the name, on the packaging of each sweetener you will see "GI" followed by a number. This is the glycemic index, which measures how much a particular food will raise your blood sugar levels. In many sweeteners, this index is 0, which means that they do not increase sugar levels. The main one is insulin, which is measured at 100. As a general rule, you should use sweeteners that are the lowest on the glycemic index, but may be more beneficial (tastier) to use as a blend.

Below you will find a short overview list with glycemic index, carbohydrates and calories of the most famous sweeteners. After it, you will find more information about the sweeteners you should avoid while on a ketogenic diet.

Product	Glycemic index	Type of	Net carbs (per 100 g)	Calories (per 100 g)
stevia	0	Natural	5	20
	0	Natural	1	150
Monk Fruit	0	Natural	0 - 25	0 - 100
	3	Natural	35	150
Erythritol	0	sugar alcohol	5	20
Xylitol	13	sugar alcohol	60	240
	36	sugar alcohol	67	270
	0-80	Artificial	0	0
	0	Artificial	85	352
Saccharin	Variable	Artificial	94	364
table sugar	63	Processed	100	387

natural sweeteners

1. Stevia - GI: 0

Stevia is an herb that is commonly known as sugar leaf. Over the past few years, its completely harmless extract has become extremely popular.

It has been shown to slightly lower blood pressure, lower blood glucose and insulin levels in diabetics, and has shown excellent results in animal studies for anti-inflammatory purposes.

It is best to choose liquid. This is usually raw powdered stevia mixed with a solution that keeps it clean. If you buy powdered stevia, it's usually mixed with other sweeteners, which can cause problems (hidden carbs, for example).

Expert opinion

Alena Kovaleva

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2. Inulin - GI: 0

Not to be confused with insulin. Inulin is a natural sweetener that is usually extracted from chicory root. According to research, we can only absorb a fraction of the inulin we consume, so even if the packaging tells you otherwise, it may not be true.

Inulin does its job well. It adds sweetness, can caramelize like sugar, and generally doesn't add any aftertaste.

Although at normal daily doses (studies show around 20 grams) it may not cause stomach upset, it can have a laxative effect if consumed in excess.

Some studies have even shown that it has a prebiotic effect and may help improve digestion. Again, this is if you use it in normal doses.

Expert opinion

Alena Kovaleva

Former "carbohydrate addict", happy mom and editor-in-chief of KetoDieto.

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Recommendation: Use sparingly, mixing with other sweeteners (such as erythritol) to reduce aftertaste. When it comes to the ketogenic diet, some studies show partial absorption, so it may have more net carbs than we think.

3. Monk Fruit - GI: 0

Also known as Lo Han Guo, the monk fruit came to us from China. It is very sweet (about 300 times sweeter than sugar) and is used in traditional medicine to treat obesity and diabetes.

It is quite difficult to find, and in its pure form, it can be quite expensive. Basically, you'll find it mixed with other sweeteners, many of which are high glycemic, so don't eat them.

Expert opinion

Alena Kovaleva

Former "carbohydrate addict", happy mom and editor-in-chief of KetoDieto.

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Recommendation: Best Not to Use While this is a fantastic sweetener, it is very hard to find raw and can be expensive. Many of the common branded monk fruits will contain carbohydrates.

4. Tagatose - GI: 3

Tagatose is a monosaccharide (simple sugar) that occurs naturally in dairy products, fruits, and cocoa. It has a different arrangement of atoms than sugar, so it is metabolized differently. Tagatose has a mild cooling effect similar to erythritol, but it caramelizes similarly to sugar (unlike erythritol). This sweetener has a lower glycemic index than xylitol, but is a little harder to find.

Tagatose has a fairly low glycemic index, so it has little effect on blood sugar and can be used with other sweeteners. The sweetener also has some health benefits as it affects elevated HDL cholesterol levels and prebiotic health promoting healthy gut bacteria.

Expert opinion

Alena Kovaleva

Former "carbohydrate addict", happy mom and editor-in-chief of KetoDieto.

Ask an expert

sugar alcohols

1. Erythritol - GI: 0

Commonly found in fruits and vegetables and made from corn. The great thing is that it does not affect blood sugar levels and has very few calories.

Generally, sugar alcohols can be uncomfortable because our bodies don't have the enzymes to break them down, causing them to be released by bacteria in the colon. In the case of erythritol, it only enters the small intestine and is eventually excreted from the body - mostly in the urine. However, some studies have shown that in large amounts it can lead to mild stomach discomfort.

According to some recent studies, in healthy people, erythritol does not change blood sugar or insulin levels. It has also been shown to not feed bacteria in the mouth so is slowly becoming a good alternative to sugar due to the lack of cavities.

Expert opinion

Alena Kovaleva

Former "carbohydrate addict", happy mom and editor-in-chief of KetoDieto.

Ask an expert

Recommendation: Use! It is almost completely eliminated from the body through urine and causes very little stomach upset. Although it may have a slight aftertaste, when combined with other sweeteners, this is not very noticeable.

2. Xylitol - GI: 13

Xylitol is a natural sugar alcohol commonly found in fruits and vegetables. It is not very nutritious and relatively low on the glycemic index, so it does not have a significant effect on blood sugar levels. Many people choose it because it is very close to sugar in sweetness.

Among other things, xylitol can help with dental purposes by starving and dying bacteria in the mouth. It is commonly found in many whitening gums. In addition, such a sweetener is associated with an increase in collagen production and may promote the development of good bacteria in the gut.

One of the biggest problems with xylitol is stomach discomfort, and more than 65 grams per day has been shown to cause diarrhea.

• Warning: Xylitol is extremely toxic to dogs and can be fatal even in small doses. Make sure your animals can't get to it.

Expert opinion

Alena Kovaleva

Former "carbohydrate addict", happy mom and editor-in-chief of KetoDieto.

Ask an expert

3. Maltitol - GI: 36

Maltitol is very commonly used in sugar free products as it is very similar to sugar. If the package says a product is sugar-free, you will most likely find maltitol on the ingredient list. Its disadvantage is that it has a rather high glycemic index, which means that it raises blood sugar.

While on the keto diet, it's always best to be skeptical of foods with maltitol. There are many cases where people abuse them, which can lead to a slowdown in weight loss.

Many also complain of laxative effects, including bloating, diarrhea, and abdominal pain.

Expert opinion

Alena Kovaleva

Former "carbohydrate addict", happy mom and editor-in-chief of KetoDieto.

Ask an expert

Recommendation: Do not use. Although it is one of the most commonly consumed sugar alcohols, it has a fairly high glycemic index and can cause many stomach upsets. Not to mention, many people complain that maltitol kicked them out of their ketogenic state.

Other sugar alcohols

There are many other sugar alcohols, but most should be avoided. The list includes sorbitol, lacite, glycerin, and isomalt, all due to their effect on blood sugar levels. You should always look closely at the ingredients of foods that say they contain no carbs or sugar, as they usually contain high GI sugar alcohol and will accumulate both sugars and insulin and sugar.

Note: Some sweeteners combine erythritol with oligosaccharides. It is a short chain carbohydrate that is derived from fruits and vegetables such as chicory root (similar to inulin). Oligosaccharides are non-digestible carbohydrates, so they are similar to dietary fiber. They have a glycemic index, which depends on what you cook and how the dish is processed.

Oligosaccharides have some health benefits, such as an increase in good gut bacteria. Some studies have also shown a reduction in cholesterol and triglycerides. You don't have to avoid them, but it's best to always eat them in moderation. Fortunately, oligosaccharides are usually used in small amounts along with a zero glycemic sweetener, so together they will have little effect on blood sugar.

Artificial (synthetic) sweeteners

1. Sucralose - GI: Variable

Before talking about sucralose, there is a small debate about the glycemic index. There are many sources showing many different numbers, but the average we see is around 80 GI in powdered form. The bad news is that such a glycemic index is higher than that of sugar and can cause a severe increase in blood sugar - so you should try to avoid the powdered form.

The good news is that you can usually find sucralose in liquid form. As for sweetness, it is 600 times sweeter than sugar.

The glycemic index for pure dry sucralose is 0, so you can use it just like stevia. In liquid form, this sweetener has little to no effect on blood sugar levels. It's a good idea to use it in combination with a less sweet substitute (like erythritol) to make some baked goods.

Expert opinion

Alena Kovaleva

Former "carbohydrate addict", happy mom and editor-in-chief of KetoDieto.

Ask an expert

2. Aspartame - GI: 0

Around which there are many stories with side effects in the form of multiple sclerosis, methanol toxicity and blindness. It is a very common sweetener used in many low carb foods and diet drinks.

Even though the negative claims have not been backed up by research over the past 40 years (it's one of the most thoroughly studied sweeteners), it's still worth avoiding because there are better alternatives. Better to give up and choose something else than regret later.

In general, it's best to use pure sucralose and stevia as an alternative to sugar - not only for flavor and versatility, but also for calorie and carb counting.

Sweeteners to Avoid

1. High fructose corn syrup

It is a sweetener that is made from corn. It became popular in the 70s when corn prices were low due to government subsidies. It contains simple sugar and fructose, which have been shown to have many negative health benefits.

Many studies have been done comparing syrup and sugar, many of which show similar results. They are pretty much the same thing - corn syrup causes side effects associated with obesity, type 2 diabetes, and heart disease.

2. Sugar

As most of us know, sugar should be avoided at all costs. It has been linked to obesity, type 2 diabetes, bad cholesterol, sugar addiction, and metabolic syndrome. It has no real nutrients, so usually eating sugar only results in body fat stores.

When regular table sugar enters the bloodstream, it breaks down into fructose and glucose. Glucose occurs naturally in our bodies, but fructose does not. Excess fructose is converted to glycogen and can also be converted to fat. Among other things, it can cause fatty liver disease.

3. Coconut Sugar

Coconut sugar is made from the flower of the coconut palm, the sap of which is heated until the water evaporates from it. The finished product has a brownish color. It retains some nutrients during the heating process and contains some inulin, but is still not a good option for people on a low carb diet, having 11g of carbs per tablespoon.

Basically, it consists of sucrose (not to be confused with sucralose), which is half fructose and half glucose. Again, excessive fructose intake leads to fatty liver and storage of visceral fat surrounding the stomach. Its glycemic index is about 65, which is lower than expected, mainly due to insoluble fiber. But at the same time, coconut sugar still significantly affects the level of insulin and blood sugar.

4. Fruit juice

It's usually best to avoid fruit juices that are processed and used as a sweetener. They tend to contain fructose, which has a very high glycemic index, which leads to both high blood sugar and an insulin spike.

Most fruit juices will contain at least 20g of carbs per serving, so they have no place in a low carb diet. If you want to know more about low carb fruits, read .

5. Honey

Honey is one of the most nutritious sweeteners, but it's loaded with fructose and, like other sweeteners to avoid, comes with negative health effects. Most processed honeys contain sugar; they are also commonly pasteurized, which loses much of the nutritional benefits.