1. Sugar alcohols
Common: Xylitol, Erythritol, Maltitol, Sorbitol
Advantages: low calories, low glycemic index
Disadvantages: Sugar alcohol will ferment in the intestines to produce gas, and people who are sensitive are prone to gas and stomachache
Maltitol is a very common sugar alcohol substitute, but its calories and glycemic index are almost the same as white sugar
2. Natural sweeteners
Common: Luo Han Guo, Stevia
Advantages: the most natural and healthy
Disadvantages: The aftertaste is very heavy, and the sweetness is not what sugar should have in one bite.
3.Chemical sweeteners
Common: Acesulfame, Cyclamate, Aspartame, Sucralose (aka Sucralose)
Advantages: 0 calories and 0 liters of sugar
Disadvantages: the most unhealthy type of sugar substitute Affect the intestinal flora and the ability to metabolize food
The truth you must know about sugar substitutes！
Sugar substitutes are not sufficiently satisfying, which can easily arouse the desire to eat real sugar, leading to eating more! Although 0-calorie soda will not break the fasting, it is not recommended to drink during the fasting period. Many people report that they are neither hungry nor greedy before each drink, and they want to eat after drinking.
Many desserts are labeled as sucrose-free but still sweet, but do not use sugar substitutes. Instead, they use high fructose corn syrup and fructose. Both of these have calories and completely need to be metabolized by the liver. The weight gain index is almost the same as that of white sugar.