Sweeteners in comparison – What alternatives are there to sugar?

Updated: May 2026 · Zuckerschmuck Team

Sweets are a delight for the palate, but the sugar content in many foods often raises concerns, especially regarding its effect on blood sugar. If you want to reduce your sugar intake, there are several ways to replace classic table sugar. In this article, we take an objective look at seven common sweeteners and compare them based on taste, caloric content, and effect on blood sugar levels, with sources from DGE, EFSA, and WHO.

🩹 At a Glance: Overview of the Seven Sweeteners

In short: Stevia, erythritol, and xylitol are calorie-reduced with little impact on blood sugar. Agave syrup and honey are "natural" but provide similar calories to sucrose. Glucose has a specific role in the acute treatment of hypoglycemia.

Glycemic Index (GI) = A measure of how quickly and strongly a food raises blood sugar levels. Sucrose serves as a reference with GI ~65. Values are indicative and can vary depending on the source and consumption context.

1. Table Sugar (Sucrose)

In short: The classic. Provides 4 calories per gram and has a comparatively high impact on blood sugar levels.

Table sugar, chemically sucrose, is a disaccharide made of glucose and fructose. It is extracted from sugarcane or sugar beets.

Advantages: inexpensive, globally available, technologically well manageable in food processing (caramelization, baking properties, preservation).

What studies suggest: The WHO recommends reducing free sugars to less than 10 percent of daily energy intake, with further health benefits at under 5 percent [1]. Studies link excessive sugar consumption to obesity, tooth decay, and a higher likelihood of metabolic diseases [1,2].

2. Dextrose (Glucose)

In short: Glucose is the fastest energy supplier and plays a specific role in the acute treatment of hypoglycemia.

Dextrose, chemically glucose, is a monosaccharide. The body absorbs it quickly without it needing to be broken down first.

Advantages:

• Rapid availability as an energy source, for example during sports.
• Glucose is mentioned in guidelines for the acute treatment of hypoglycemia [4]. Treatment decisions regarding hypoglycemia should be made in consultation with a diabetologist.

Disadvantages:

• High and rapid increase in blood sugar levels (GI 100). Those following a carbohydrate-conscious diet should dose dextrose carefully.
• Not suitable for long-term steady energy supply, as a rapid rise is often followed by an equally rapid fall.

3. Stevia (Steviol Glycosides, E960)

In short: What is sold as "Stevia" are EU-approved steviol glycosides, highly concentrated sweeteners from the leaves of the stevia plant.

In the EU, steviol glycosides (E960) are approved as a sweetener. They are extracted from the leaves of the stevia plant and, depending on the glycoside mixture, are 200 to 300 times sweeter than sucrose. The stevia leaves themselves are not approved as a food in the EU [5]. Steviol glycosides contain virtually no calories.

Advantages:

• Calorie-free and with no significant impact on blood sugar levels.
• Heat-stable up to approx. 200 °C, therefore also suitable for use in baked goods and hot beverages.

Disadvantages:

• Some people perceive a slightly bitter or licorice-like aftertaste, which varies in intensity depending on the glycoside mixture.
• The high sweetness requires very small dosages. When baking, quantity calculations are necessary (often combined with erythritol as a bulking agent).

4. Erythritol (E968)

In short: A sugar alcohol with almost no caloric content and a minimal effect on blood sugar levels according to EU assessment.

Erythritol is a sugar alcohol found naturally in some fruits and fermented foods and produced commercially by fermentation. It is about 60 to 80 percent as sweet as sucrose.

Advantages:

• Practically calorie-free (in the EU, stated as 0 kcal/g since Regulation 2023).
• The EFSA has evaluated erythritol as a sweetener and deemed it safe in usual consumption amounts [3].
• Erythritol is not converted into acids by the mouth and is considered tooth-friendly.

Disadvantages and current research:

• Like many sugar alcohols, erythritol can cause bloating or diarrhea in sensitive individuals, especially in larger quantities.
• Sometimes a slight cooling effect occurs in taste.
• In 2023, an observational study was published in Nature Medicine suggesting a statistical link between very high erythritol concentrations in the blood and cardiovascular events [6]. The EFSA and BfR have continued to assess erythritol as safe based on previous data [3,7]. The data situation is controversially discussed; authorities see no acute safety need for adjustments at moderate consumption levels.

5. Xylitol (Birch Sugar, E967)

In short: A sugar alcohol with about 60 percent of the calories of sucrose and a low glycemic index.

Xylitol is a sugar alcohol derived from birch wood, corn, or hardwoods. It is similarly sweet to sucrose but has only 2.4 calories per gram.

Advantages:

• Studies have shown that xylitol can inhibit the growth of cavity-causing bacteria [3].
• According to studies, xylitol has a lower impact on blood sugar levels than sucrose [3,4]. Discuss personal suitability with your diabetologist.

Disadvantages:

• Like erythritol, xylitol can also cause bloating, abdominal pain, or diarrhea, especially in larger quantities.
• Attention dogs: Xylitol is toxic to dogs and can lead to severe hypoglycemia and liver damage [3]. Even small amounts can be critical. Products containing xylitol should be kept out of reach of pets. Contact an emergency veterinary practice immediately if ingestion is suspected.

6. Agave Syrup

In short: Sweeter than sucrose, but calorically similar. High fructose content, which is debated with long-term high consumption.

Agave syrup is a thick syrup extracted from the sap of the agave plant. It is 1.2 to 1.5 times sweeter than sucrose.

Advantages:

• Plant-based origin, vegan.
• Lower glycemic index than sucrose because fructose only indirectly affects blood sugar.

Disadvantages:

• High fructose content. Consistently high fructose intake is linked in studies to effects on lipid metabolism and the liver [2].
• Despite a lower GI, agave syrup has almost as many calories as sucrose. The "natural" impression should not obscure the calorie density.

7. Honey

In short: A traditional sweetener with small amounts of minerals and a variety of aromas. Calorically similar to sucrose.

Honey is produced by bees from nectar and contains small amounts of minerals and aromas in addition to glucose and fructose. The ingredients vary greatly depending on the variety.

Advantages:

• Aromatic, available in many varieties.
• Slight mineral content compared to pure industrial sugar.

Disadvantages:

• Calorically practically the same as sucrose (~3.0 kcal/g vs. 4.0 kcal/g, because honey contains water).
• Glycemic index is variety-dependent and ranges from ~50 to ~75. The blanket statement "low GI" does not apply to all honeys.
• Honey is not suitable for infants under 12 months due to the risk of infant botulism [4].

⚖️ Which Sweetener Suits Which Application?

In short: There is no single "best" sweetener. The right choice depends on goals, personal tolerance, and application.

• If calories and blood sugar effect are to be minimized: Steviol glycosides, erythritol, or xylitol have little to no impact on blood sugar levels. Consider personal tolerance (gastrointestinal) and dog safety (xylitol).
• If a "natural" sweetener is preferred: Honey or agave syrup. However, the calorie density is similarly high to sucrose.
• If rapidly available carbohydrates are needed: Glucose (dextrose) is mentioned in guidelines for hypoglycemia treatment [4]. Coordinate treatment decisions with your diabetologist.
• When baking: Erythritol and xylitol have volume properties similar to sucrose. Steviol glycosides are very potent, often combined with erythritol as a bulking agent. Honey and agave syrup work in syrup applications, less well in dry mixes.

❓ Frequently Asked Questions about Sweeteners

Which sweetener is the healthiest?

There is no one-size-fits-all answer. EFSA, BfR, and DGE consider approved sweeteners (E960 steviol glycosides, E967 xylitol, E968 erythritol) to be safe at normal consumption levels [3,5,7]. The WHO generally recommends reducing the intake of free sugars [1]. The individually "appropriate" choice depends on goals, preferences, and tolerability.

Which sugar substitute is suitable for diabetes?

Steviol glycosides and erythritol have shown minimal impact on blood sugar levels in studies [3]. Xylitol has a lower impact than sucrose [3,4]. Whether a sweetener is suitable for your personal situation should be determined in consultation with your diabetologist and discussed with nutritional counseling.

Does Stevia have side effects?

Steviol glycosides (E960) are considered safe in the EU. The EFSA has set an acceptable daily intake (ADI) of 4 mg/kg body weight, expressed as steviol equivalent [5]. At normal consumption from food, this value is not exceeded. Some people find the taste bitter.

Is xylitol really dangerous for dogs?

Yes. Xylitol can trigger a strong insulin release in dogs, leading to severe hypoglycemia and, in higher amounts, liver damage [3]. Even small amounts can be critical. Products containing xylitol (including chewing gum and candies) should be kept out of reach of dogs. If ingestion is suspected, contact an emergency veterinary practice immediately.

What is the difference between erythritol and xylitol?

Both are sugar alcohols. Erythritol provides virtually no calories, while xylitol provides about 2.4 kcal/g. Erythritol has slightly less sweetness (~70 percent of sucrose), while xylitol is about as sweet as sucrose. Both have a low glycemic effect. Erythritol less frequently causes gastrointestinal discomfort, and xylitol is also toxic to dogs.

How much sweetener per day is okay?

For approved sweeteners, the EFSA defines an acceptable daily intake (ADI) for each [3,5]. There is no specific ADI for erythritol because it is considered harmless at normal consumption. For sugar alcohols, manufacturers recommend starting with small amounts and paying attention to personal gastrointestinal tolerance.

📚 Sources

1. World Health Organization (WHO). Guideline: Sugars intake for adults and children. Geneva: WHO; 2015. Available at: https://www.who.int/publications/i/item/9789241549028 [Accessed: 08.05.2026].
2. German Nutrition Society (DGE). Quantitative Recommendation for Sugar Intake in Germany. Bonn: DGE; 2018. Available at: https://www.dge.de [Accessed: 08.05.2026].
3. European Food Safety Authority (EFSA). Scientific Opinions on Steviol Glycosides (E 960), Erythritol (E 968) and Xylitol (E 967). EFSA Journal, various years. Available at: https://www.efsa.europa.eu [Accessed: 08.05.2026].
4. German Diabetes Association (DDG), German Medical Association, AWMF. S3 Guideline Therapy of Type 1 Diabetes. AWMF Reg. No. 057-013. 2nd edition; 2023. Available at: https://www.awmf.org/leitlinien/detail/ll/057-013 [Accessed: 08.05.2026].
5. Regulation (EU) No 1131/2011 authorizing steviol glycosides. Plus EFSA Scientific Opinion on the safety of steviol glycosides for the proposed uses as a food additive. EFSA Journal 2010;8(4):1537. Available at: https://www.efsa.europa.eu/en/efsajournal/pub/1537 [Accessed: 08.05.2026].
6. Witkowski M, Nemet I, Alamri H, et al. The artificial sweetener erythritol and cardiovascular event risk. Nat Med. 2023;29:710–718. Available at: https://pubmed.ncbi.nlm.nih.gov/36849732/ [Accessed: 08.05.2026].
7. Federal Institute for Risk Assessment (BfR). Opinions on sweeteners and sugar alcohols. Berlin: BfR. Available at: https://www.bfr.bund.de [Accessed: 08.05.2026].

Note: This article provides general information about sweeteners and is not a substitute for medical or nutritional therapy advice. Especially in cases of diabetes, pregnancy, or metabolic diseases, the choice of sweeteners should be made in consultation with a diabetologist or nutritional medicine practice.

🛍️ Your Range at Zuckerschmuck

At Zuckerschmuck, you will find a selection of products that are suitable for a carbohydrate-conscious diet:

• Dextrose (solid and liquid) for acute hypoglycemia treatment
• Low-carb sweets and snacks
• Sugar-free lifestyle nutrition