Sweeteners in comparison – What alternatives are there to sugar?

Updated: May 2026 · Zuckerschmuck Team

Sweet foods are a delight for the palate, but the sugar content in many foods is often a cause for concern, especially regarding its effect on blood glucose. If you want to reduce your sugar consumption, there are several ways to replace classic table sugar. In this article, we take an objective look at seven common sweeteners (also often spelled sweetening agents or sweeteners) and compare them by taste, calorie content, and effect on blood glucose levels, with sources from the German Nutrition Society (DGE), EFSA, and WHO.

📊 At a glance: Overview of the seven sweeteners

In short: Stevia and erythritol provide virtually no calories, while xylitol provides around 40 percent fewer calories than table sugar. Agave syrup and honey are “natural” but provide a similar number of 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 glucose levels. The reference value is glucose with a GI of 100. Values are indicative and may vary depending on the source and consumption context; the values for glucose, xylitol, and honey come from the international GI table [10].

1. Table sugar (Sucrose)

In short: The classic. It provides 4 calories per gram and has a comparatively high impact on blood glucose levels.

Table sugar, chemically sucrose, is a disaccharide made up of glucose and fructose. It is obtained from sugar cane or sugar beet.

Advantages: inexpensive, available worldwide, and easy to control technologically in food processing (caramelization, baking properties, preservation).

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

2. Dextrose (Glucose)

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

Dextrose, chemically glucose, is a simple sugar. The body absorbs it quickly without it first having to be broken down.

Advantages:

• Quickly available as an energy source, for example during sports.
• Glucose is mentioned in guidelines for the acute treatment of hypoglycemia [4]. You can read about how much dextrose is commonly used for hypoglycemia and in what form in the guide Dextrose for hypoglycemia. Discuss treatment decisions relating to hypoglycemia with your diabetes team.

Disadvantages:

• High and rapid rise in blood glucose levels (GI 100). Anyone following a carbohydrate-conscious diet should consciously dose dextrose.
• Not suitable for a steady long-term energy supply because the rapid rise is often followed by an equally rapid drop.

3. Stevia (steviol glycosides, E960)

In short: What is sold as “Stevia” consists of steviol glycosides approved in the EU, highly concentrated sweeteners from the leaves of the stevia plant.

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

Advantages:

• Calorie-free and sweet even in very small amounts.
• Heat-stable up to approx. 200 °C, so it can also be used in baked goods and hot drinks.

Disadvantages:

• Some people perceive a slightly bitter or licorice-like aftertaste, which varies in intensity depending on the glycoside blend.
• Its high sweetness requires very small amounts. When baking, quantities need to be recalculated (often in combination with erythritol as a bulking agent).

4. Erythritol (E968)

In short: A sugar alcohol assigned 0 calories in the EU and slightly less sweet than table sugar.

Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods and is commercially produced through fermentation. It is about 60 to 80 percent as sweet as sucrose. For portioning, it is available, for example, as Xucker Light Sticks made with erythritol.

Advantages:

• Practically calorie-free (in the EU, assigned 0 kcal/g under the Food Information Regulation since 2011) [8].
• Erythritol is approved as a sweetener in the EU (E 968) and is one of the sugar alcohols; EFSA reassessed it in 2023 [7,9].
• The following claim is approved in the EU: “Consuming foods containing erythritol instead of sugar helps maintain tooth mineralization” [11].

Disadvantages and current state of research:

• Like many sugar alcohols, erythritol can cause bloating or diarrhea in sensitive individuals, especially in larger amounts.
• A slight cooling effect is sometimes noticeable in the taste.
• In 2023, an observational study published in Nature Medicine suggested a statistical association between very high erythritol concentrations in the blood and cardiovascular events [6]. The EFSA reassessed erythritol at the end of 2023: The available data do not establish a causal link between erythritol as an additive and a higher cardiovascular risk; further studies could clarify the observed association [9]. At the same time, it set an acceptable daily intake (ADI) of 0.5 g per kilogram of body weight, based on its laxative effect. According to its own estimates, which tend to be on the high side, intake among people with high consumption exceeds this level [9].

5. Xylitol (birch sugar, E967)

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

Xylitol is a sugar alcohol obtained from birch wood, corn, or hardwood. It is similarly sweet to sucrose but contains only 2.4 calories per gram. In our range, you can find it, for example, as Organic Xylitol Sticks made from corn.

Advantages:

• The following claim is also authorized for xylitol: “Consuming foods containing xylitol instead of sugar helps maintain tooth mineralization” [11].

Disadvantages:

• Like erythritol, xylitol can also cause bloating, abdominal pain, or diarrhea, especially in larger amounts.
• Warning: Dogs: Xylitol is toxic to dogs and can cause severe hypoglycemia and liver damage [3]. Products containing xylitol should be kept out of pets’ reach.

6. Agave syrup

In short: Sweeter than sucrose, but similar in calories. High fructose content, which is debated in the context of long-term high consumption.

Agave syrup is a thick syrup obtained from the juice of the agave plant. It is 1.2 to 1.5 times as sweet as sucrose.

Advantages:

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

Disadvantages:

• High fructose content. Consistently high fructose intake has been linked in studies to effects on lipid metabolism and the liver [2].
• Despite its lower GI, agave syrup contains almost as many calories as sucrose. Its “natural” impression should not distract from its calorie density.

7. Honey

In short: A traditional sweetener with small amounts of minerals and a variety of flavors. Similar in calories to sucrose.

Honey is produced by bees from nectar and contains small amounts of minerals and flavor compounds in addition to glucose and fructose. The composition varies considerably depending on the variety.

Advantages:

• Aromatic, available in many varieties.
• Slightly higher mineral content compared with pure refined sugar.

Disadvantages:

• Practically the same calorie content as sucrose (~3.0 kcal/g vs. 4.0 kcal/g, because honey contains water).
• The glycemic index depends on the variety: In the international GI table, the values for eleven types of honey range from 32 to 87 [10]. 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 is suitable for which use case?

In short: There is no single “best” sweetener. The right choice depends on your goals, personal tolerance, and intended use.

• When sugar is to be replaced: Steviol glycosides, erythritol, or xylitol. The approved EU health claim about their effect on blood sugar is listed in the frequently asked questions below. Consider personal tolerance (gastrointestinal) and safety for dogs (xylitol).
• When a “natural” sweetener is preferred: Honey or agave syrup. However, the calorie density is similarly high to that of sucrose.
• When quickly available carbohydrates are needed: Glucose (dextrose) is mentioned in guidelines for treating hypoglycemia [4]. Discuss treatment decisions with your diabetes team.
• For baking: Erythritol and xylitol have bulking properties similar to sucrose; as a replacement for vanilla sugar, for example, there is xylitol powder with vanilla for baking. Steviol glycosides are highly potent and are often combined with erythritol as a bulking agent. Honey and agave syrup work in syrup applications, but less well in dry mixtures.

❓ Frequently asked questions about sweeteners

Which sweetener is the healthiest?

There is no one-size-fits-all answer. All sweeteners approved in the EU, including steviol glycosides (E 960), xylitol (E 967), and erythritol (E 968), were assessed for safety before approval; their safety is a prerequisite for approval [7]. The WHO generally recommends reducing the intake of free sugars [1]. The individually “right” choice depends on your goals, preferences, and tolerance.

What applies to sugar substitutes and diabetes?

For sugar substitutes such as steviol glycosides, erythritol and xylitol, exactly one statement about blood sugar is authorized in the EU: “Consuming foods that contain steviol glycosides, erythritol or xylitol instead of sugar causes blood sugar levels to rise less after consumption than when consuming foods containing sugar” [11]. This applies when they replace sugary foods and does not replace a varied and balanced diet and healthy lifestyle. Sugar alcohols such as erythritol and xylitol may have a laxative effect when consumed excessively. Discuss with your diabetes care team whether a sugar substitute is suitable for your personal situation.

Does stevia have side effects?

Steviol glycosides (E960) are considered safe in the EU. EFSA has established an acceptable daily intake (ADI) of 4 mg/kg body weight, expressed as steviol equivalent [5]. Normal consumption from food does not exceed this value. 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 sweets) should be kept out of dogs' reach. If you suspect ingestion, contact a veterinary emergency clinic immediately.

What is the difference between erythritol and xylitol?

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

Stevia or erythritol: What is the difference?

Stevia, more precisely steviol glycosides (E 960), is a sweetener: it has practically no caloric value and tastes considerably sweeter than sugar [7], depending on the blend, 200 to 300 times sweeter. Erythritol (E 968) is a sugar substitute from the group of sugar alcohols, is assigned 0 kcal/g in the EU, and is slightly less sweet than sugar [7,8]. That is why you use stevia in very small amounts, while erythritol adds volume similarly to sugar. Stevia or xylitol follow the same pattern, except that xylitol provides 2.4 kcal/g and is about as sweet as sugar [8].

Is erythritol birch sugar?

No. Birch sugar is another name for xylitol (E 967). Erythritol (E 968) is a sugar alcohol in its own right with its own E number, obtained through fermentation [7,9]. The differences between the two are explained in the answer about erythritol and xylitol above.

What alternative is there to stevia, erythritol or xylitol?

That depends on what bothers you. If you don't like the aftertaste of stevia, sugar substitutes such as erythritol or xylitol are an alternative, as they are sugar-like substances [7]. As a substitute for erythritol or xylitol in baking, the other substance can be used in each case, because both add volume in a similar way to sugar.

What sweeteners are there?

According to the BfR, 19 sweeteners are currently approved in the EU. Eleven of them are classified as sweeteners, including acesulfame K (E 950), aspartame (E 951), cyclamate (E 952), saccharin (E 954), sucralose (E 955) and steviol glycosides (E 960). The remaining eight are sugar substitutes such as sorbitol (E 420), maltitol (E 965), xylitol (E 967) and erythritol (E 968) [7]. According to the BfR, foods containing sucralose should not be heated to temperatures used for baking, roasting or deep-frying, because chlorinated compounds may form above 120 °C [7].

How much sweetener per day is okay?

For the approved sweeteners, EFSA defines a respective acceptable daily intake (ADI) [3,5]. For erythritol, EFSA set an ADI of 0.5 g per kilogram of body weight per day at the end of 2023 [9], which would work out to 30 g for a body weight of 60 kilograms. For sugar alcohols, manufacturers recommend starting with small amounts and paying attention to your personal gastrointestinal tolerance.

Related to this topic

• GI Pasta: Low Carb and High Protein: Pasta with more protein and more fiber than standard pasta.
• Neoh chocolate with no added sugar: Bars, snack bars and wafers with 2 to 3 g of countable carbohydrates.
• The hypo box for emergencies: What belongs in it and when it really helps.

📚 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 [Zugriff: 08.05.2026].
2. German Nutrition Society (DGE). Quantitative recommendation for sugar intake in Germany. Bonn: DGE; 2018. Available at: https://www.dge.de [Zugriff: 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 [Zugriff: 08.05.2026].
4. German Diabetes Association (DDG), AWMF. S3 guideline on the treatment of type 1 diabetes. AWMF Reg. No. 057-013. Version 5.1, dated 02.09.2023. Available at: https://register.awmf.org/de/leitlinien/detail/057-013 [Zugriff: 13.09.2026].
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 [Zugriff: 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/ [Zugriff: 08.05.2026].
7. German Federal Institute for Risk Assessment (BfR). Sweeteners in foods: Selected questions and answers. FAQ dated 15 July 2025. Berlin: BfR. Available at: bfr.bund.de [Zugriff: 13.09.2026].
8. Regulation (EU) No 1169/2011 on the provision of food information to consumers, Annex XIV (conversion factors for calculating energy value). Available at: eur-lex.europa.eu [Accessed: 13.09.2026].
9. EFSA Panel on Food Additives and Flavourings (FAF). Re-evaluation of erythritol (E 968) as a food additive. EFSA Journal. 2023;21(12):e8430. Available at: https://doi.org/10.2903/j.efsa.2023.8430 [Zugriff: 13.09.2026].
10. Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr. 2002;76(1):5-56. Available at: https://doi.org/10.1093/ajcn/76.1.5 [Zugriff: 13.09.2026].
11. Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted other health claims made on foods, Annex (sugar substitutes). Available at: eur-lex.europa.eu [Accessed: 13.09.2026].

Note: This article provides general information about sweeteners and does not replace medical or nutritional therapy advice. Particularly in the case of diabetes, pregnancy, or metabolic disorders, the choice of sweeteners should be made jointly with a diabetes or nutritional medicine practice.

🛍️ Your range at Zuckerschmuck

At Zuckerschmuck, you'll find a selection of products that fit a carbohydrate-conscious diet:

• dextrose (solid and liquid) for acute treatment of hypoglycemia
• Low-carb sweets and snacks