It is about 200 times sweeter than sugar and is not suitable for patients with phenylketonuria. It also contains no calories and does not raise blood sugar, but it is not recommended for cooking or baking.

2. Maltitol:

A sugar alcohol, usually used to make food "sugar-free". However, it can't make food "carbohydrate-free" because it still affects blood sugar. It has 90% sugar sweetness and almost the same characteristics except browning. It is very easy to replace sugar, and food has less energy, does not promote tooth decay, and has low response to blood sugar.

Unfortunately, maltitol is known to cause stomach upset, especially if eaten in large quantities.

3. Sorbitol:

Sorbitol is a sugar alcohol, which exists in fruits and plants and has diuretic, laxative and laxative effects. In addition, its calorie is reduced by one third, and the sweet activity of sucrose is reduced by 60%, so it is used as a sugar substitute for diabetes. As you can see, sorbitol may be a laxative, but it still increases blood sugar. Pay attention to this when eating.

4. Stevia rebaudiana;

It comes from the leaves of native plants in South America. It is a pure natural sweetener, and its sweetness is hundreds of times that of sugar. Does not contain calories and does not raise blood sugar. Some people don't like the bitter aftertaste, so many products contain stevia besides sweeteners, because stevia is sometimes used in combination with sweeteners that raise blood sugar.

5. Sucralose;

Without calories, blood sugar will not rise. Because it is sweeter than sugar, it will be tricky to bake.

6. Erythritol:

Many popular low-carbohydrate or sugar-free recipes use erythritol, which contains no calories. Erythritol is twice as sweet as sucrose. Erythritol exists widely in nature and in many foods, including wine, sake, beer, watermelon, pear, grape and soy sauce. In addition, erythritol has also been proved to be quickly absorbed and excreted in urine. It seems that it has no obvious effect on blood sugar level, and many people have a good tolerance for it from the perspective of gastrointestinal effects. It seems that highly sensitive people may need to keep a moderate intake, otherwise they may feel abdominal distension or bloating.

7. Xylitol:

It is very toxic and fatal to dogs, so it may not be ideal for pet owners. Xylitol is as sweet as sucrose, but lower in calories-it still raises blood sugar a little according to the consumption. Xylitol is a five-carbon sugar alcohol, which naturally exists in many fruits and vegetables. Under a certain threshold intake, it may cause gastrointestinal discomfort in some people. Once the body gets used to sweeteners, it may consume more without side effects. Xylitol is usually found in candy and sugar-free chewing gum because it can inhibit the growth of bacteria in the mouth.

When choosing a sugar substitute that contains something useful to you, your goal is to control your blood sugar level as much as possible and avoid adverse side effects. Some people are sensitive to some of these sweeteners, while others are not, so individual results must be given priority.

One thing is certain; You may find that at least one sweetener can accompany you well without affecting your blood sugar. This may be worth looking for, and remember, just because something doesn't contain calories and won't affect blood sugar doesn't mean we have to consume a lot of calories, especially the destruction of essential nutrients. It's best to bring more snacks occasionally.