The pros and cons of the most popular sugar substitutes (part 3)

#9: Monk fruit

Similar to stevia, monk fruit extract is 250 times sweeter than sugar, contains zero calories, and is powered by antioxidant compounds called mogrosides.

Monk fruit has been deemed safe by the FDA, but stevia has a bit more data behind it. Both are good low-carb sweeteners.

Verdict: Monk fruit is a great alternative sweeter to sugar.

#10: Allulose

Last but not least, we come to allulose. Of all the low-carb sweeteners, allulose is probably the most similar to sugar in taste and texture. It even browns.

Found in figs and jackfruit, allulose is technically a sugar, but it’s not metabolized like sugar. Most of it gets excreted through urine, which is why it’s non-caloric. When taken with carbs, allulose has been shown to reduce the resulting blood sugar spike by an average of 10%. And one small study also found that allulose increased fat burning.

Allulose is relatively new to the commercial market, receiving FDA GRAS (Generally Recognized As Safe) status in 2020. While initial research is promising, long-term human studies are still limited. Most people tolerate it well, though some report mild digestive effects at higher doses.

Verdict: If you’re looking to replace sugar (in recipes or otherwise), using allulose is a decent way to accomplish that goal.

#11: Erythritol

These last two are sugar alcohols — which, by the way, are neither sugar nor alcohol. They’re carbs that aren’t digested or metabolized, similar to fiber. Sugar alcohols’ primary downside is the potential to upset your stomach. Nausea, laxation, gas, and bloating are possible, so keep an ear out for your grumbling stomach.

Erythritol is a sugar alcohol produced by yeast fermentation. It’s about 70% as sweet as sugar, has a cooling aftertaste, and features a glycemic index of zero. When you consume erythritol, about 90% is excreted intact through urine. That’s why it doesn’t affect blood sugar or insulin levels, making it keto-approved. It also has antioxidant properties and interestingly, it’s been shown to improve blood vessel function in a small group of type 2 diabetics. That said, recent literature indicates that erythritol may not be heart healthy.

Verdict: It's probably best to avoid erythritol while we wait for more data.

#12: Xylitol

Like erythritol, xylitol is a sugar alcohol. As for cons, it has a glycemic index of 13 and folks tend to report more digestive distress with xylitol than erythritol. But on the positive end, xylitol hasn't been linked to cardiovascular disease and it's well-documented to improve oral health. Hence why it's a popular choice of sweetener in gum.

Verdict: If your gut tolerates xylitol well, it's a healthier option than sugar.

Best for Keto/Low-Carb

Stevia
Monk Fruit
Allulose

All three are zero-carb, zero-glycemic-impact sweeteners that won't interfere with ketosis.

Best for Baking

Stevia
Monk Fruit
Allulose

Allulose is the most similar to sugar in taste and texture. It even browns like sugar, making it ideal for baked goods.

Safest Track Record

Stevia

Stevia has been used for hundreds of years to treat diabetes in South America, giving it the longest history of human consumption among modern low-carb sweeteners.

Most Versatile