📦 Form: powder or syrup - mainly as an ingredient in finished products
Sorbitol & Mannitol
Sorbitol (E420) and mannitol (E421) are inexpensive, versatile sugar alcohols used widely in the food industry.
✅ Cheap, heat-stable, keep foods moist
❌ More laxative than other polyols - enjoy with care if you have a sensitive stomach
🩸 Glycemic index: sorbitol ~9, mannitol ~2 - very small effect on blood sugar
📦 Form: powder or syrup - mainly as an ingredient in finished products
Isomalt
Isomalt (E953) is about 50% as sweet as sugar and the classic for hard candies and sugar decorations.
✅ Very heat-stable and easy to work with; barely absorbs moisture (ideal for candies and decorations); not cariogenic
❌ Significantly less sweet than sugar - larger amounts needed; can cause digestive issues at higher intake; mainly an industrial ingredient
🩸 Glycemic index: ~2 - no meaningful effect on blood sugar
📦 Form: granules or tablets - mainly as an ingredient in sugar-free candies and lozenges
Lactitol
Lactitol (E966) is about 40% as sweet as sugar and is derived from milk sugar.
✅ Good texture and bulk properties; not cariogenic; inexpensive in food processing
❌ Significantly less sweet than sugar; can cause diarrhea at higher intake; mainly an industrial ingredient
🩸 Glycemic index: ~6 - very small effect on blood sugar
📦 Form: powder or syrup - mainly as an ingredient in sugar-free chocolate and baked goods
Plant-Based High-Intensity Sweeteners
Stevia
Stevia (E960) is 200–400× sweeter than sugar and is extracted from the stevia plant.
✅ Natural, zero calories, heat-stable
❌ Often a slightly bitter or licorice-like aftertaste. Newer extracts (e.g. Reb M) taste considerably more pleasant.
🩸 Glycemic index: 0 - no effect on blood sugar
📦 Form: powder, liquid, tablets - widely available. Caution: many products contain bulking agents like erythritol.
Monk Fruit
Monk fruit is 100–250× sweeter than sugar and comes from a Southeast Asian fruit.
✅ No bitter aftertaste, zero calories, heat-stable - often better tasting than stevia
❌ More expensive and harder to find than stevia
🩸 Glycemic index: 0 - no effect on blood sugar
📦 Form: powder, liquid - available in well-stocked supermarkets or online
Sweet Proteins
Thaumatin
Thaumatin (E957) is 2,000–3,000× sweeter than sugar and is extracted from the West African katemfe fruit (Thaumatococcus daniellii).
✅ Natural, masks bitterness in other ingredients very well
❌ Long, licorice-like aftertaste - therefore used more as a flavor enhancer than as a primary sweetener
🩸 Glycemic index: 0 - no effect on blood sugar (pure protein)
📦 Form: powder - mainly as an ingredient in finished products, rarely available on its own
Brazzein & Monellin
Brazzein and monellin are new sweet proteins that have been available via fermentation since 2025/26.
✅ Clean, sugar-like taste, heat-stable
❌ Still barely available in everyday products
🩸 Glycemic index: 0 - no effect on blood sugar (pure proteins)
📦 Form: no consumer-standard form yet - exclusively as an industrial ingredient
Rare Sugars
Allulose
Allulose is a rare sugar that occurs naturally in small amounts in figs and raisins and is 70% as sweet as sugar.
✅ Browns during baking like real sugar, very similar texture
❌ Noticeably more expensive than other alternatives
🩸 Glycemic index: ~1 - no meaningful effect on blood sugar; may even slightly lower the post-meal blood sugar rise
📦 Form: crystal powder - mainly available online (especially imported from the US)
Tagatose
Tagatose is a rare natural sugar derived from lactose and is about 90% as sweet as sugar.
✅ Almost as sweet as sugar with a sugar-like texture; small effect on blood sugar and insulin; not cariogenic; approved in the EU as a Novel Food
❌ Can cause polyol-like digestive issues at higher amounts; more expensive than common alternatives; in the EU only permitted in certain food categories
🩸 Glycemic index: ~3 - very small effect on blood sugar
📦 Form: crystal powder - mainly available online or in health food stores
Caloric Natural Sweeteners
Yacon Syrup
Yacon syrup is a prebiotic-rich sweetener from the yacon root with a very low glycemic index.
✅ Very low glycemic index, supports gut health
❌ Not suitable for baking (heat destroys the valuable fibers), limited use
🩸 Glycemic index: ~1 - no meaningful effect on blood sugar
📦 Form: syrup - mainly available in health food stores or online
Recommendations for Beginners
Purpose
Recommendation
Everyday / coffee
Stevia or erythritol
Baking
Erythritol, sucralose, or allulose
Chocolate & sweets
Erythritol (check the label: maltitol raises blood sugar!)
