1. Stevia

  • Derived from the Stevia rebaudiana plant.

  • Nonnutritive sweetener, which means that it contains little to no calories or carbs (1)

  • May help lower blood sugar levels (2, 3)

  • Available in both liquid and powdered form

  • Much sweeter than regular sugar: for each cup (200 grams) of sugar, substitute 1 teaspoon (4 grams) of powdered stevia

2. Sucralose

  • Is not metabolized, passing through the body undigested (4)

  • Splenda is the most common sucralose-based sweetener (5), other names include Zerocal, Sukrana, SucraPlus, Candys, Cukren, and Nevella

  • While sucralose itself is calorie-free, Splenda contains maltodextrin and dextrose, resulting in 3 calories and 1 gram of carbs in each packet (6)

  • Not a suitable for baking as it might result in harmful compounds when exposed to high temperatures (7, 8)

  • Pure sucralose is 300-1000 times sweeter than regular sugar, so you’ll only need to use a tiny amount in place of sugar for your favorite foods (9)

3. Erythritol

  • A sugar alcohol that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar

  • Up to 80% as sweet as regular sugar, yet it contains only 5% of the calories at just 0.2 calories per gram (10)

  • Studies have suggested that it may help lower blood sugar levels (111213 )

  • As it is more difficult for intestinal bacteria to digest, compared to other sugar alcohols (maltitol, sorbitol, lactitol), it typically doesn’t cause the digestive issues such as gas or bloating (14).

  • Can be used in both baking and cooking

  • Tends to have a cooling mouthfeel and doesn’t dissolve as well as sugar

  • Substitute 1 1/3 cups (267 grams) of erythritol for each cup (200 grams) of sugar.

4. Xylitol

  • Another type of sugar alcohol

  • As sweet as sugar containing just 3 calories per gram and 4 grams of carbs per teaspoon (4 grams) (4)

  • The carbohydrates in xylitol don’t count as net carbs, as they don’t raise blood sugar or insulin levels (15, 16)

  • Works well in baked goods but may require extra liquid in the recipe, as it tends to absorb moisture and increase dryness

  • Exchange for sugar in a 1:1 ratio

  • Has been associated with digestive problems when used in high doses (14).

5. Monk Fruit Sweetener

  • Extracted from the monk fruit, a plant native to southern China

  • Contains natural sugars and compounds called mogrosides, which are antioxidants that account for much of the sweetness of the fruit (17)

  • Between 100–250 times sweeter than regular sugar (18)

  • Contains no calories and no carbs

  • May also stimulate the release of insulin, which can improve the transportation of sugar out of the bloodstream to help manage blood sugar levels (17)

  • Check the ingredients label, as it may be mixed with sugar, molasses or other sweeteners

  • Can be substituted anywhere you would use regular sugar, the ratio can vary between different brands based on what other ingredients may be included

See article at Healthline.com  September 11, 2018