Concerns about the long-term safety of artificial sweeteners such as aspartame and sucralose, which are found in products such as NutraSweet, Equal and Splenda, have led to an increase in the demand for healthy and natural sugar substitutes. Naturally occurring sweeteners such as stevia and sugar alcohols contain fewer calories than sugar and do not contribute to tooth decay.
Stevia
A sweetener extracted from the leaves of the South American plant Stevia rebaudiana, stevia was approved for use as a food additive in the U.S. in 2008. It contains zero calories, is 250 to 300 times sweeter than sugar, does not affect blood sugar levels and does not contribute to tooth decay. You can use stevia as a tabletop sweetener or as a sugar substitute in baking recipes. You may notice a bitter aftertaste when consuming stevia. It is sold under the brand names PureVia, Truvia and SweetLeaf Sweetener.
Xylitol
Xylitol is a type of sugar alcohol, a naturally occurring substance with a chemical structure similar to that of sugar and alcohol. According to FamilyDoctor.org, sugar alcohols have less of an effect on blood sugar than regular sugar. Sugar alcohols have primarily been used as sweeteners in foods and candies for diabetics but are gaining in popularity with others seeking healthy sugar alternatives. Excessive amounts of sugar alcohols can cause bloating and diarrhea, so consume them in moderation. Xylitol contains approximately 2.4 calories per gram and is as sweet as sugar. The Journal of the American Dental Association reports that xylitol in chewing gum can also help prevent dental cavities.
Erythritol
Another sugar alcohol, erythritol contains only 0.2 calories per gram and is 60 to 80 percent as sweet as sugar. According to NutritionData, erythritol poses less of a risk of diarrhea and gastric distress. You can purchase erythritol in granulated form to use as a sugar substitute in cooking and baking; however, it may change the texture and appearance of baked goods and may therefore be more suited for use in beverages such as lemonade.
References
- FamilyDoctor.org: Stevia Sweeteners: What You Need To Know
- FamilyDoctor.org: Sugar Alcohols: What You Need To Know
- NutritionData: Sugar Alcohols: Neither Sugar Nor Alcohol
- Journal of the American Dental Association: "The Use of Sorbitol- and Xylitol-Sweetened Chewing gum in Caries Control"; Brian A. Burt; 2006
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