Sugar Substitute

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Classification and properties of common sugar substitutes

Sugar substitutes can generally be divided into different categories. The main differences lie in their chemical structure, sweetness, and the way your body metabolizes them.

Sugar substitutes (sugar alcohols)

Sugar substitutes include compounds such as erythritol (E 968), xylitol (E 967), and sorbitol (E 420) [1]. Some of these carbohydrates also occur naturally, for example in mushrooms, fruits, or tree bark. They are characterized by a lower calorie density than table sugar and are processed more slowly by the body. As a result, they have little or no effect on blood sugar levels [2]. Furthermore, unlike refined sugar, they do not serve as food for bacteria in the mouth.

Alternative fruit and plant-based sweeteners

Natural alternatives such as coconut blossom sugar, agave syrup, maple syrup, or date syrup are very popular in whole-food cooking. Although they provide trace amounts of micronutrients and a caramel-like flavor, they contain a similarly high number of calories as table sugar and cause a noticeable rise in blood sugar levels [3]. If you want to cut calories or keep your insulin levels steady, sugar alcohols are usually the better choice.

Comparison of sweetness, calories, and impact on blood sugar

The following overview provides a direct comparison of the key characteristics of the most popular sugar substitutes:

A decision-making guide: Erythritol vs. xylitol

Both erythritol and xylitol are very popular among those who follow a health-conscious diet. The choice between the two depends primarily on your baking priorities, your calorie goal, and how well your stomach tolerates them.

Erythritol: The calorie-free option for low-carb and keto

About 90 percent of erythritol is absorbed in the small intestine and excreted unchanged by the kidneys [4]. This results in two clear metabolic advantages:

• No calories & no blood sugar spike: Erythritol has a glycemic index of zero and is perfect for a ketogenic, strictly low-carb, or sugar-free diet.
• Better digestive tolerance: Since erythritol barely reaches the large intestine, it causes noticeably less bloating or laxative effects than other sugar alcohols [4].

When baking, keep in mind that erythritol leaves a slightly cooling sensation on the tongue and can crystallize in baked goods if used in very high amounts. Tip: Use erythritol in powder form so it dissolves better in the dough.

Xylitol: Sugar-like taste and dental health

Xylitol (also known as birch sugar) has 100% of the sweetness of sugar and can usually be substituted 1:1 in recipes.

• Dental health benefits: Xylitol cannot be metabolized by cavity-causing bacteria in the mouth. It reduces the risk of cavities and is therefore often used in dental care chewing gum [2].
• Digestive tolerance: Since xylitol is broken down in the large intestine, it can have a laxative effect in large quantities for sensitive individuals or when first switching to a new diet [5]. A gradual introduction is recommended, as the gut flora can adapt over time.

IMPORTANT NOTE: Xylitol is extremely dangerous for dogs! Even the smallest amounts of xylitol can trigger a life-threatening insulin surge and severe liver damage in dogs [6]. Keep xylitol products and foods baked with them strictly out of reach of pets!

Guidelines for dosage and conversion in recipes

To ensure your recipes turn out well even without table sugar, you can use the following conversion guidelines as a reference:

• Xylitol: Can be substituted for sugar on a 1:1 basis (100 g sugar = 100 g xylitol). The texture and binding properties of the dough remain virtually identical.
• Erythritol: Requires about 125 to 130% of the amount (100 g sugar = approx. 130 g erythritol) to achieve the same sweetness. Since more bulk is added to the dough, it’s recommended to slightly increase the amount of liquid in the recipe.
• Stevia powder/drops: Use very sparingly due to its extremely high sweetness. Always follow the specific conversion charts on the product packaging. Since stevia adds no bulk, the resulting reduction in dough volume must be compensated for with ingredients such as almond flour, nut butter, or psyllium husks.

Criteria for purchasing at the supermarket

When looking at the ingredient lists of sugar substitute products at the supermarket, it’s worth taking a close look to avoid unpleasant surprises:

• Check blended products: Many inexpensive powdered sweeteners consist of a combination of erythritol and stevia to mimic the volume of sugar. Make sure there are no hidden maltodextrins, glucose syrups, or cane sugar added, as these can cause blood sugar levels to rise without you noticing.
• Quality & origin of raw materials: With xylitol, a distinction is often made between high-quality xylitol derived from birch and beech wood (often from sustainable European forestry) and the cheaper variety produced from corn stalks (often from overseas).
• Minimize additives: Pure forms without artificial anti-caking agents, flavorings, or preservatives are best suited for daily health-conscious cooking.

Curious about other topics? Then take a look at our magazine:

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• Galactose - the special sugar
• Amino acids for weight loss
• Can you lose weight with vitamin B12?
• Myo-inositol - what effect does it have on us?

FAQ – Frequently Asked Questions

Which sugar substitute has no effect on blood sugar or insulin levels?

Erythritol and pure sweeteners (such as stevia or sucralose) are metabolized without causing a significant insulin release and have only a minor effect on blood sugar levels [7]. They are therefore ideal for people with diabetes and those following a ketogenic diet.

Which sugar substitute is non-cariogenic and protects teeth when consumed daily?

Sugar alcohols such as xylitol and erythritol are non-cariogenic. They provide no food source for the bacteria that cause cavities in the mouth [2].

Are erythritol and xylitol suitable for a ketogenic or low-carb diet?

Yes, both options fit perfectly into low-carbohydrate diets. Erythritol is particularly preferred because it contains 0 digestible carbohydrates and 0 calories.

What should you keep in mind when measuring stevia and monk fruit extracts?

Since these extracts are extremely sweet, just a pinch or a drop is often enough. When baking, they are not sufficient as a bulk ingredient in the dough and should be supplemented with fillers such as almond flour or erythritol.

Which natural alternatives, such as coconut blossom sugar or date syrup, are a good choice?

These alternatives are suitable for anyone who prefers unrefined foods containing natural minerals. However, due to their high sugar content, they are hardly suitable for reducing calories or blood sugar levels [3]. In addition, research institutes point out that even artificial sweeteners have been linked to long-term risks when consumed in excess [8].

Is erythritol suitable for people with kidney insufficiency?

Since approximately 90 percent of erythritol is excreted unchanged by the kidneys, its use should be discussed with a doctor beforehand if you have impaired kidney function [4].