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Comparing Stevia with other sweeteners, by examining their key features, will help guide and assist you in choosing the sweetener that best fits your conditions and priorities.
When selecting a suitable sweetener or any new food product, it is important to first understand its properties and benefits and compare it with similar options. This way, you can make an informed and satisfying choice.
Given that calorie-free sweeteners with much fewer side effects than sugar have attracted significant attention in recent years, choosing an ideal sweetener has become a priority for many consumers.
Definition of Artificial Sweeteners
If you want to reduce sugar and calories in your diet, you might turn to artificial sweeteners or other sugar substitutes.
Artificial sweeteners and other sugar substitutes are found in many foods and beverages marketed as “sugar-free” or “diet,” such as sodas and baked goods.
Artificial sweeteners are synthetic sugar substitutes but may also be derived from natural sources like plants or sugar itself. They are called “intense sweeteners” because they are many times sweeter than sugar.
Artificial sweeteners can be good sugar replacements because they add almost no calories to your diet. Also, compared to the amount of sugar normally used, only a small amount of artificial sweetener is needed for the same level of sweetness.
Types of Non-Nutritive Sweeteners
Finding a suitable sugar substitute for a ketogenic (keto) diet can be challenging since sugary foods are usually high in carbohydrates and forbidden in keto.
However, there are sweeteners that do not impact carbohydrate levels and are keto-friendly.
Foods that raise blood sugar levels can disrupt metabolism, so keto diets avoid such ingredients.
Stevia is a natural sweetener approved for keto diets. Below we review approved sweeteners in detail, but for more information, please refer to the provided link.
Table of Acceptable Daily Intake for Artificial Sweeteners
| Chemical Name | Approved Daily Intake |
|---|---|
| Aspartame | 50 mg/day |
| Sucralose | 5 mg/day |
| Acesulfame Potassium (Ace-K) | 15 mg/day |
| Neotame | 0.10 mg/day |
| Saccharin | 5 mg/day |
Aspartame vs. Stevia
Stevia leaf extract is considered safer than many other sugar substitutes, especially aspartame and sucralose.
What is Aspartame?
Aspartame is an artificial sweetener widely used in foods and drinks because it is much sweeter than sugar, so less quantity is needed for the same sweetness.
Long-term use of aspartame has been linked to increased cancer risk, while stevia is safe even with long-term use.
Stevia is 200 to 300 times sweeter than regular sugar and has a licorice-like taste, whereas aspartame is about 200 times sweeter but with a weaker flavor.
Artificial sweeteners like aspartame may significantly increase your appetite, potentially causing weight gain.
Stevia, being calorie-free and not affecting blood sugar levels, does not cause weight gain.
Sucralose vs. Stevia
Sucralose is an artificial sweetener with no calories. It is made by chemically modifying sugar.
Research shows that in some people, sucralose consumption can raise blood sugar and insulin levels. It is also not recommended for people with migraines.
Stevia is a natural sweetener, while sucralose is synthetic. Stevia has zero calories; sucralose contains trace calories.
Both should be consumed in moderation. The choice between them depends on personal preference for sweetness cravings.
Stevia in extract or powder form is natural, does not affect blood sugar, and has very minimal side effects.
Sucralose is better suited for baking and cooking because stevia’s very sweet taste may alter flavor, but stevia is preferable for sweetening hot and cold beverages for a more pleasant taste.
Saccharin
Saccharin shares many similarities with stevia as a calorie-free sweetener and can have a slightly bitter aftertaste.
Saccharin is about 300 times sweeter than sugar. One teaspoon contains zero calories and less than 1 gram of carbohydrates.
In the 1970s, animal studies linked saccharin to bladder cancer risk, but it was removed from the U.S. National Toxicology Program’s carcinogen list in 2000.
Still, consult your doctor before use.
Saccharin does not raise blood glucose, making it suitable for diabetics, and is approved for use during pregnancy.
Instead of saccharin, you can use stevia as a natural and almost harmless sweetener.
Natural Sweeteners
Reducing refined sugar is difficult for many people but worthwhile due to sugar’s harmful effects.
Here are six natural sweeteners that can be healthier alternatives to refined sugar:
- Stevia
- Erythritol
- Grape syrup
- Honey
- Dates
Stevia: A Natural and Beneficial Sweetener
Stevia is a plant containing natural glycosides responsible for its sweetness.
It is the most suitable sugar substitute, extracted from stevia leaves, available as liquid or powder.
Stevia is safe for everyone, including diabetics, as it contains no calories or sugar and does not raise blood sugar.
Artificial sweeteners like refined white sugar, aspartame, and sucralose have negative effects, while stevia’s drawbacks are minimal and outweighed by its benefits.
Sugar Alcohols (Polyols)
Erythritol and xylitol belong to sugar alcohols, which are good sugar substitutes.
They are derived mostly from fruits, have low calories, and do not cause sudden blood sugar spikes.
Sugar alcohols are widely used in food industry with fewer side effects than artificial sweeteners.
You can use stevia powder for baking cakes and desserts, or stevia sachets for sweetening drinks.
Natural vs. Artificial Sweeteners
Generally, natural foods are more appealing and beneficial.
Many sweeteners today can replace sugar with minimal harm and low calories.
Natural sweeteners like stevia offer the same benefits as artificial ones, such as low calories and no effect on blood sugar.
Stevia is less processed and less harmful compared to artificial sweeteners.
Why Stevia Is Often Preferred
Many studies consider stevia the best alternative to sugar and artificial sweeteners.
Pure stevia extract allows you to enjoy sweetness without raising blood sugar.
Avoid products with chemical additives; choose 100% pure liquid extract or fresh leaves.
Be mindful of your daily stevia intake based on your health status; consult a doctor or nutritionist to avoid overconsumption risks.
Conclusion
At the beginning, a video comparing stevia with other sweeteners summarized the key points.
Definitions and daily intake limits for popular artificial sweeteners such as aspartame, sucralose, and saccharin were explained.
Natural sweeteners, especially stevia, and sugar alcohols were introduced as healthier options.
Finally, comparing natural vs. artificial sweeteners and stevia vs. others helps you choose the right sweetener based on your priorities and preferences.
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