Sweeteners: What are the Different Types?
There are many types of sweeteners out there, and you may have come across a variety in your lifetime. But what are the differences between them? Are some better than others? From table sugar to honey to sucralose, sweeteners are found in baked goods, beverages, snacks, and many other foods. Understanding the different sweeteners out there can help you make informed decisions about which ones to choose and how they work in your body.
Non-nutritive Sweeteners:
A non-nutritive sweetener is a low-calorie or zero-calorie substitute for regular sugar. However, they have a very sweet taste that may taste even sweeter than regular sugar. These sweeteners help manage blood sugar levels. They are extracted from plants and have a sweet taste with little to no calories. They provide little to no calories because the human body cannot digest or metabolize them.
Examples of non-nutritive sweeteners:
- Monk fruit
- Stevia (Truvia, Sweetleaf)
Benefits:
- Can help manage blood sugar levels
- Reduces caloric intake
Disadvantages:
- Can cause digestive distress
- Possible bloating, gas, diarrhea
Nutritive Sweeteners:
Nutritive sweeteners provide calories from carbohydrates and contain 4 calories per gram. Nutritive sweeteners are also called sugars, caloric sweeteners, or added sugars. Some nutritive sweeteners come from fruits, veggies, and dairy products. These are usually split into two groups: sugars and sugar alcohols.
Sugars:
- Sucrose (table sugar)
- Fructose
- Galactose
- High fructose corn syrup
- Fruit juice, honey, molasses, agave
Sugar Alcohols:
Sugar alcohols, also known as polyols, are carbohydrate compounds used as low-calorie sweeteners in candy, sugar-free gum, and keto-friendly baked goods. Similar to non-nutritive sweeteners, they may cause digestive distress as eating large amounts can pull water into the intestines and ferment in the gut, causing gas, bloating, and diarrhea.
- Sorbitol
- Erythriotol
- Mannitol
- Maltitiol
- Xylitol
Artificial Sweeteners:
Artificial sweeteners are designed to provide a very sweet taste with few to no calories, similar to other non-nutritive sweeteners.
Examples:
- Sucralose (Splenda)
- Aspartame (Equal)
- Saccharin (sweet & low)
*Artificial sweeteners have the same advantages and disadvantages as non-nutritive sweeteners, as shown above*
Natural Sweeteners:
Natural sweeteners are sugar substitutes derived from plant sources such as leaves, fruit, and sap. These can also be separated into two categories: caloric natural sugars and zero-calorie plant extracts.
Caloric Unrefined Sugar:
- Honey
- Agave
- Date paste
- Coconut sugar
- Maple syrup
- Molasses
These sugars contain some nutrients but are still metabolized as sugar when consumed, providing calories.
Sweetener Summary:
| Type | Example | Calories | Notes |
| Nutritive | Honey, agave, maple syrup, sugar | ✔ | Provide energy from carbohydrates, sugars, and sugar alcohols |
| Artificial Non-Nutritive | Aspartame, sucralose, saccharin | ✖ | Used in many sugar-free foods |
| Natural Non-Nutritive | Monk Fruit, Stevia | ✖ | Plant-derived, very sweet |
What sweetener should I choose?
It is important to note that everything is good in moderation and that no sweetener is good or bad for you. Most choices depend on your health goals, preferences, or overall eating pattern. If someone is looking to reduce added sugar intake, they may choose to consume a non-nutritive sweetener. On the other hand, if someone prefers minimally processed foods, they may choose a natural sweetener!
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