Natural and artificial sweeteners have become a great alternative to sugar. These are the most popular sweeteners you can find on the market.
Sugar is no longer the king of sweeteners. Well, it still is, but there is growing awareness of the impact it has on health. That’s why there is an ever-increasing range of sweeteners on offer.
In a world where health and well-being are becoming increasingly important, these products have emerged as more than interesting alternatives to traditional sugar. The aim is to avoid the caloric effects of sugar, which is revolutionising the way we understand sweetness and palatability in our diet. Each sweetener offers a more or less unique profile, providing diverse options to satisfy our personal needs and tastes.
What are sweeteners?
Technically speaking, sweeteners are substances that sweeten. However, here we are going to talk about specifically non-caloric sweeteners, which are sugar substitutes since they imitate the sweet taste, but with a cardinal difference: they generally provide few or no calories. Their ability to sweeten without significantly increasing caloric intake makes them allies for those seeking to control their weight or regulate sugar consumption for health reasons, as in the case of diabetes.
Types of sweeteners
Among the many that exist, we have chosen the most common ones among all those that we can find in a supermarket or grocery store. These are:
Stevia
Extracted from the leaves of the Stevia rebaudiana plant, stevia is a natural sweetener that has gained popularity due to its plant origin and zero-calorie content. Considered a healthy option, stevia does not affect blood glucose levels. Therefore, it is considered safe for consumption, including by people with diabetes. However, as with any sweetener, moderate consumption is recommended.
The chemical composition of stevia, specifically the substances that give it its sweetness, is centered on several compounds known as steviol glycosides, among which we find:
- Stevioside: This was one of the first glycosides identified in stevia and is responsible for a significant portion of its sweetness. Although it is very sweet, it has a slightly bitter aftertaste.
- Rebaudiosides (A, B, C, D, E, and others) – These are a series of related compounds that vary slightly in their chemical structure. Rebaudioside A is particularly notable for being the sweetest component with the least bitter aftertaste, making it highly desirable for use in foods and beverages.
- Dulcoside A: Another steviol glycoside is present in stevia leaves, although in smaller quantities.
Stevia is often found in powder or liquid form and may be mixed with other sweeteners to balance its flavor. For some people, stevia has a slightly bitter aftertaste or a different taste than regular sugar, which may influence their preference for use.
Aspartame
Aspartame, an artificial sweetener, is notable for its high sweetening capacity. Perception tests indicate that it is approximately 200 times sweeter than sugar . This is probably the most common substance in diet drinks and low-calorie foods (although this has changed in recent years). Currently, and despite the fact that analyses continue to evolve, aspartame is safe for human consumption, according to various health authorities, although it is not recommended for people with phenylketonuria.
Its chemical formula is C₁₄H₁₈N₂O₅ and it is composed of two amino acids: aspartic acid and phenylalanine, together with a methyl group. As we said, it has in its composition phenylalanine, which is an essential amino acid, and precursor of several neurotransmitters such as dopamine, norepinephrine, and epinephrine. For this reason, we mentioned, those who suffer from phenylketonuria, a rare genetic disease that prevents the proper metabolism of phenylalanine, should not consume aspartame, among other foods.
Sucralose
Sucralose, derived from sugar but without its calories, is another popular artificial sweetener. It is chemically known as trichlorogalactosucrose. Its chemical formula is C₁₂H₁₉Cl₃O₈. This compound is a chlorinated derivative of sucrose (table sugar), where three hydroxyl groups (-OH) of the sucrose molecule are replaced by chlorine atoms (Cl).
Unlike other artificial sweeteners such as aspartame, sucralose is stable under heat and over a wide range of pH conditions (acidity or basicity, for example), making it more suitable for cooking and baking than other artificial sweeteners such as aspartame. Sucralose has been approved by numerous health authorities around the world, including the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA), and is considered more than safe to consume.
Saccharin
Discovered in 1879, saccharin is the oldest artificial sweetener. With no calories and a much greater sweetening power than sugar, saccharin has been the subject of debate, but current studies confirm its safety for human consumption. Its composition is quite unique compared to other sweeteners.
The chemical formula for saccharin is C₇H₅NO₃S. Chemically, it is a derivative of toluene sulfonamide. The saccharin molecule is composed of a benzene ring, a sulfonamide group, and an imide group. Although it is 300 to 400 times sweeter than sucrose, it has a bitter or metallic aftertaste that some people find unpleasant.
Xylitol
Xylitol, a sugar alcohol found in fruits and vegetables, is prized not only for its sugar-like sweetness but also for its dental benefits. It helps prevent tooth decay and is low on the glycemic index, making it suitable for diabetics. Chemically, xylitol is a pentahydric alcohol, meaning it has five hydroxyl (OH) groups in its structure. Its chemical formula is C₅H₁₂O₅.
Xylitol has a similar sweetening power to sugar but with approximately 40% fewer calories. For this reason, it is used in sugar-free chewing gum, lozenges, baked goods, and some toothpaste and mouthwashes. Its use in dental products is due to its ability to reduce tooth decay since it is not fermentable by most oral bacteria.
Erythritol
Erythritol is a sugar alcohol notable for its almost zero caloric content. Although less sweet, it is popular in “sugar-free” products and is well tolerated by the digestive system, unlike other similar alcohols. Its chemical formula is C₄H₁₀O₄. Like xylitol, erythritol belongs to the category of nutritive sweeteners, although it is unique in several important ways.
Erythritol has about 60% to 80% of the sweetening power of table sugar, more than xylitol. It is also one of the easiest sugar alcohols to digest. Because of its rapid absorption and excretion, it is less likely to cause digestive side effects such as bloating, gas, or diarrhea, which are common with other polyols.
Erythritol is found naturally in small amounts in fruits such as grapes, melons, and pears, and also in fermented foods such as wine, cheese, and soy sauce. Industrially, it is usually produced through the fermentation of glucose from plant starches using yeasts or fungi.
Side effects of sweeteners
Despite their benefits, sweeteners are not exempt from controversy. Some studies suggest possible side effects such as alterations in the intestinal microbiota, glycemic response, or even appetite and satiety. On other occasions, some adverse side effects of greater or lesser importance have been recorded. These effects vary according to the type of sweetener and individual susceptibility.
Headaches
Symptoms of headache and dizziness, although rare, are thought to occur in certain people who consume aspartame due to one of the components of aspartame, aspartic acid or phenylalanine. Although not common, some people may be especially sensitive to these substances. Generally speaking, this will not happen, but if it does, it is advisable to avoid it and consult a health professional.
Possible allergic reactions
Both stevia and aspartame can, in very rare cases, cause this type of reaction. For the former, this can happen in people who are sensitive to the Asteraceae plant family. As for aspartame, it can cause allergic reactions in individuals who are sensitive to some of its components.
Digestive problems
This is probably the most common side effect of all sweeteners, although it varies greatly between people and substances:
- Sucralose, although generally well tolerated, can cause gas, bloating, or diarrhea in some people.
- Xylitol and erythritol can be poorly absorbed by the small intestine and fermented by colon bacteria, causing symptoms such as bloating, gas, and diarrhea. Erythritol tends to be better tolerated than xylitol.
Aftertaste or sensations of strange flavors
Also quite common, the palatability of non-caloric sweeteners is sometimes questioned. The most questioned sweeteners are:
- Saccharin causes a more noticeable metallic aftertaste at higher concentrations and may be unpleasant for some consumers.
- Stevia, however, can range from slightly bitter to metallic, depending on the concentration and formulation of the product, but not as intensely as saccharin.
Alterations in the intestinal microbiota
The so-called intestinal flora is, as we learn every day, extremely important for health. Some sweeteners are capable of causing certain more or less important modifications. Although not all the effects have been studied, in the case of sucralose there is research that indicates that it can alter the balance of intestinal bacteria, although more research is required to fully understand these effects and their consequences for health.
Effects on blood sugar control
There is some concern about the impact that sweeteners may have on blood sugar levels. The problem is that these studies can only be conducted over the long term, so it is impossible to properly understand the health consequences without some time. At the moment, for example, some research indicates possible effects on glucose response in some people modified by sucralose. There is also some concern about the incidence of diabetes with long-term consumption of sweeteners such as saccharin. However, there is still much to discover in this regard.
What is the healthiest sweetener?
Determining which sweetener is the healthiest is complex, as it depends on individual factors and particular situations. While stevia and sugar alcohols like xylitol and erythritol are often highlighted for their natural profiles and minimal effects, choosing the right one depends on a balance between each person’s health needs, tastes, and lifestyle.
The question of which sweetener is the “healthiest” is a complex one, and depends on a number of factors, including individual health needs, medical conditions, dietary habits, and personal preferences. There is no universally “best” sweetener for everyone. However, we can try to provide some guidance on the suitability of sweeteners based on needs. For example:
- Stevia, aspartame, sucralose, and saccharin are often used for calorie control and weight loss, often due to popularity, but also due to scientific evidence that points to positive results with their use.
- Xylitol and erythritol are often used to help with dental health, as they are not fermentable by microorganisms. Xylitol, in particular, shows evidence of being beneficial for the health of our teeth and is used in numerous sweets and candies.
- For people with diabetes, stevia and erythritol are often recommended because of their low impact on blood glucose levels, making them suitable for people with diabetes. Aspartame and saccharin have also been considered viable options, as they have little to no effect on blood sugar.
- Between erythritol and xylitol, the former is usually chosen because it has fewer adverse digestive effects.
Each sweetener has its advantages and disadvantages, and choosing the “healthiest” one depends on your specific health goals and dietary needs. However, it should be noted that the differences are not that significant compared to, say, sugar. It is also important to note that there is no “panacea” for non-caloric sweeteners. In the end, the choice is not that simple. Or maybe it is: there is no truly healthier one, so choose the one you like best.