Sugar Alcohols vs Artificial Sweeteners vs Natural Sweeteners

In an effort to eat healthier, many people start by reducing their sugar intake. This has made sugar substitutes like sugar alcohols, artificial sweeteners, and natural sweeteners popular choices for those who want to go sugar-free.

But what’s the difference between them? And how do they impact your health?

Understanding what these sugar substitutes are, and how they can affect you is an important part of making informed decisions about your diet and nutrition. Let’s explore sugar alcohols vs. artificial sweeteners vs. natural sweeteners and take a look at what consuming each means for your body and your health.

Everything You Need to Know About Sugar Alcohols

Sugar alcohols are carbohydrates (sugar and alcohol molecule hybrids). Unlike artificial sweeteners, sugar alcohols contain calories, making them low-calorie sweeteners, not calorie-free.

While some sugar alcohols like sorbitol are found naturally in foods like fruits, most of the sugar alcohols used in processed foods today are produced industrially and often made with GMO ingredients. Needless to say, they don’t offer the same benefits as natural sweeteners like raw honey or molasses.

Examples of Sugar Alcohols

Here are the 8 Sugar Alcohols approved for human consumption:

—Erythritol (most frequently used)
—Xylitol (sweetest of them all)
—Sorbitol (made from corn syrup)
—Mannitol (made from seaweed)
—Isomalt (made from beets)
—lactitol (also used medically to treat constipation) 
—Malitol (may promote dental health benefits)
—Hydrolysates (HSN: Hydrogenated Starch Hydrolysates)

Of all the sugar alcohols, erythritol is the most commonly used and considered to have the best taste but is made from corn, so it will most likely contain GMOs.

These sugar alcohols can be found in a variety of foods such as:

—Chocolate 
—Ice cream
—Soft drinks 
—Chewing gum
—Candy 
—Toothpaste 
—Yogurt
—Sauces 
—Baked goods

If you want to know if a processed food that you are purchasing contains sugar alcohols, look at the ingredients on the food label.

How They Impact Your Health

Most sugar alcohols are just as sweet as regular sugar, but they are lower in calories and don’t have the same negative health effects as the real stuff (like tooth decay and high blood sugar). Since sugar alcohols are considered low digestible carbs, the small intestine doesn't totally absorb them. Instead, they travel to the large intestines.

Sugar alcohols have fewer calories and carbs than regular sugar, so they’re an attractive choice for those who want to lose or maintain their weight without completely giving up sweets. Sugar alcohols can also be a good option for those with diabetes who have to watch their blood sugar levels.

However, sugar alcohol can also have negative impacts on the body. They have been known to cause digestive issues. When consuming large amounts of sugar alcohols (over 20 grams), you can experience gas, bloating, and diarrhea because the gut is not able to absorb these substances.

Sugar alcohols can also spike blood sugar, which is an issue for those with diabetes. Even if you don’t have diabetes, a spike in blood sugar can cause fatigue, headache, nausea, and vomiting. Not to mention, it may also increase your hunger, which can lead to weight gain.

Some sugar alcohols like sorbitol and mannitol are considered FODMAPs. FODMAPs are fermentable short-chain carbohydrates that can be difficult for some people to digest. If you are sensitive to FODMAPs, you’ll want to avoid foods and drinks that contain sugar alcohols.

Artificial Sweeteners: Everything You Need to Know

Also known as nonnutritive sweeteners (NNS), artificial sweeteners are used in a lot of processed foods in the U.S. They have fewer calories than sugar or sugar alcohols and tend to be sweeter than the real thing. Though these are considered generally safe by the U.S. Food and Drug Administration (FDA), they can still have negative impacts on digestion and health overall.

Some people prefer artificial sweeteners because they are calorie-free. However, studies have shown that the consumption of artificial sweeteners actually increases weight gain over time, especially when consumed in diet sodas. 

Examples of Artificial Sweeteners

Here are some of the most common types of artificial sweeteners:
—Aspartame (Equal and NutraSweet)
—Saccharin (Sweet 'N Low)
—Sucralose (Splenda)
—Acesulfame K (Sweet One and Sunett)

These artificial sweeteners can be found in many of the same foods that sugar alcohols are used in:

—Diet sodas
—Sports drinks
—Bread
—Salad dressings
—Candy
—Yogurt
—Pudding
—Canned foods
—Ketchup

Not sure if something you’re eating has an artificial sweetener in it? Look for the scientific names or the brand names on the label.

How They Affect Your Health

Artificial sweeteners are often used over real sugar or natural alternatives because they are calorie-free. They can be used in baked goods and other recipes just as easily as the real thing, making them a reasonable substitute for those who are calorie-conscious.

However, while artificial sweeteners are calorie-free, they can increase your hunger. And even if they don’t increase your hunger, they may lead you to replace your lost calories through some other food sources. Both of these things lead to weight gain and defeat the purpose of having a calorie-free snack in the first place!

Artificial sweeteners are often more sweet than real sugar, which can be a pro for those with a sweet tooth. That being said, some people report an unappealing aftertaste with artificial sweeteners, which means they may not be the best alternative in recipes for everyone.

Perhaps the biggest downside to artificial sweeteners is that they’ve been linked to cancer in some lab studies with animals. Another study with humans found that the artificial sweeteners aspartame and acesulfame-K were linked to increased cancer risk. More specifically, there was an increased risk for breast cancer and cancers related to obesity, including breast, colorectal, and prostate cancers.

Natural Alternatives to Artificial Sweeteners and Sugar Alcohols

Are you looking for a natural alternative to artificial sweeteners and sugar alcohols? Whether you’re cooking, baking, or just looking for something to sweeten your coffee, there are natural sweeteners that you can use as an alternative to artificial sweeteners and sugar alcohols.

Here are just a few of the best natural sweeteners:

—Monk fruit 
—Date sugar
—Coconut sugar/nectar
—Honey
—Maple syrup 
—Molasses
—Stevia

Not only will these satisfy your sweet tooth, but they are better for your body than artificial alternatives. However, it’s important to note that even natural sweeteners like honey and maple syrup often undergo processing and refining, which can impact the nutritional value. That’s why it’s important to always buy raw, organic, and cold-pressed when possible.

Natural sweeteners can also offer specific health benefits that regular sugar doesn’t:

— Monk Fruit is not only much sweeter than sugar, so you don’t need a lot, but also has zero calories and carbs, and it doesn’t raise blood glucose levels. Monk fruit is safe for people with diabetes and even has anti-inflammatory properties!

— Date sugar is made from the entire date, which means that it contains the same fiber and antioxidants found in dates. The fiber helps balance out the sugar, which prevents drastic blood sugar spikes.

— Unrefined Coconut sugar contains inulin, which is a soluble fiber that can prevent blood sugar spikes—giving it a low glycemic index. Coconut sugar also contains nutrients like zinc, iron, calcium, and potassium.

— Raw honey has anti-bacterial and anti-fungal properties, and also contains powerful antioxidants. Purchasing raw honey from your local area can also help ward off allergies and boost your immune function.

— Maple syrup is rich in minerals like calcium, potassium, magnesium, phosphorus, iron, and more. It also contains vitamins B2, B5, B6, niacin, biotin, and folic acid.

— Molasses is a good source of iron, selenium, and copper—all of which support healthy bone maintenance. Unfiltered blackstrap molasses has also been shown to improve heart health and immunity.

— Stevia contains glycosides, which can relax the blood vessels and eliminate sodium from the body. It also has anti-diarrheal, anti-hyperglycemic, and anti-inflammatory properties.

Which sweetener should I use?

If you find yourself wanting something sweet, it’s better to go for a natural alternative instead of eating a bunch of sugar-free chocolates and winding up on the toilet. Eat one piece of normal chocolate or something sweetened with a natural alternative like date or coconut sugar. However, it’s important to remember that the key is moderation! When you eat mindfully with portion control, you’re working to make sure your body is taken care of. And remember, if you’re diabetic, stick to the eating plan you’ve created with your physician or nutritionist.

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