Sweet Nothings - Sugar-Free Sweeteners

In 1879, a chemist named Constantin Fahlberg accidentally changed the food industry forever — all because he forgot to wash his hands. Fahlberg was working in the lab of Professor Ira Remsen at Johns Hopkins University, studying coal tar derivatives (yes, coal tar — many early chemicals were derived from it). One day, after a long day in the lab, he went home for dinner without washing his hands properly. While eating, he noticed that his bread and fingers tasted unusually sweet.

He rushed back to the lab and began tasting the different compounds he'd been working on (a horrifying thought by modern safety standards), eventually tracing the sweetness to a substance he’d synthesized: saccharin, a benzoic sulfimide compound. He filed a patent soon after — without crediting Remsen — and began commercial production. Saccharin would later find its way into wartime rations, "diet" soft drinks.

From that moment on, the world of sugar substitutes was born — and we’ve been sweet-talking our way through the science ever since. Today, sweeteners are everywhere: in “sugar-free” desserts, diet drinks, protein powders, meal plans, electrolyte mixes, and even your toothpaste. But how much do we really understand about them? Do they help with weight loss or sabotage it quietly? Do they control blood sugar or confuse your insulin response? Are they better than sugar — or just a different kind of problem?

I have broadly classified sweeteners into:

1. Artificial sweeteners (e.g., aspartame, sucralose)

2. Sugar alcohols (e.g., xylitol, erythritol)

3. Natural sweeteners (e.g., stevia, monk fruit)

Artificial Sweeteners:

Artificial sweeteners like aspartame, sucralose, and saccharin are intensely sweet compounds used in minute amounts to mimic the taste of sugar without the calories.

Aspartame, a combination of aspartic acid and phenylalanine, is around 200 times sweeter than sugar and breaks down into amino acids and methanol in the body, with no insulin response — but it's not heat-stable and unsuitable for those with PKU.

Sucralose, about 600 times sweeter, is a chlorinated sugar molecule that mostly passes through undigested, making it calorie-free and baking-friendly, though it may disrupt gut bacteria or spike insulin in some sensitive individuals.

Saccharin, one of the oldest sweeteners, is 300–400 times sweeter than sugar, completely non-metabolized, and heat-stable, but it has a lingering aftertaste and a controversial past due to debunked cancer claims. Each offers sweetness without sugar, but comes with its own set of pros, cons, and biological quirks.

Sugar Alcohols:

Sugar alcohols like xylitol, erythritol, and maltitol offer sweetness with fewer calories and varying effects on blood sugar.

Xylitol, nearly as sweet as sugar, has a low glycemic index and is tooth-friendly, but can cause bloating and is toxic to dogs.

Erythritol, at about 60–70% the sweetness of sugar, is mostly absorbed and excreted unchanged, making it the best-tolerated sugar alcohol with virtually no insulin response, though high doses have raised some cardiovascular concerns.

Maltitol, closer to sugar in taste and commonly used in low-carb chocolates, is partially absorbed and can spike blood sugar more than other sugar alcohols, often causing digestive discomfort.

While they mimic sugar with fewer calories, sugar alcohols vary in how they affect digestion, metabolism, and blood glucose — making them a mixed bag for those seeking sweet relief.

Natural Sweeteners:

Natural sweeteners like stevia, monk fruit, and the emerging favorite allulose offer plant-based or naturally occurring alternatives to artificial and sugar alcohol-based sweeteners, each with unique benefits and quirks.

Stevia, derived from the Stevia rebaudiana plant, is 200–300 times sweeter than sugar, has zero calories, and causes no insulin spike, but its bitter or licorice-like aftertaste can be off-putting to some, especially in large quantities.

Monk fruit, which gets its sweetness from mogrosides, also has no impact on blood sugar and adds antioxidant benefits — but is often expensive and diluted with other sweeteners in commercial products.

Allulose, a rare sugar found naturally in fruits like figs and jackfruit, is generating interest for its sugar-like taste, negligible calories (~0.4 kcal/g), and unique ability to lower post-meal blood glucose levels when taken with carbs. It’s not metabolized for energy and causes little to no digestive discomfort in moderate amounts. However, its limited availability and higher cost currently make it less accessible.

Label Lies: Sugar Spotting Checklist

(Because “Sugar-Free” Doesn’t Always Mean What You Think)

Reading food labels is less about nutrition facts and more about detective work these days — especially when you're trying to avoid sugar, and it’s hiding under 30 different names.

Here’s your no-fluff checklist to decode the fine print and outsmart sneaky ingredients — especially in so-called “sugar-free,” “zero added sugar,” or “keto” products.

1. Always Check the Ingredients List First — Not Just the Big Bold Claims

   “No added sugar” doesn’t mean no sugar at all. It just means none was added. Natural sugars or sneaky sweeteners may still be packed in.

2. Look for These Common Sugar Aliases:

   These often end in -ose or sound “healthy,” but they’re still sugar:

   * Dextrose

   * Maltose

   * Glucose

   * Sucrose

   * Fructose

   * Corn syrup solids

   * Cane juice

   * Honey, agave, molasses, rice syrup

   * Maltodextrin (a hidden carb bomb with a high glycemic index)

3. Watch for These “Sugar-Free” Sweeteners That Come With Luggage:

   * Stevia + Dextrose

   * Monk Fruit + Maltodextrin

   * Erythritol + Cane Sugar

   Many products blend clean sweeteners with cheap fillers — turning your “zero calorie” treat into a glucose spike.

4. Be Suspicious of Words Like:

   * “Natural Flavors”

   * “Fruit juice concentrate”

   * “Brown rice syrup”

   * “Organic cane solids”

   These are often sugar by another name.

5. Look Beyond Total Sugar – Check the Carbohydrate Breakdown

If the label says “0g sugar” but the total carbs are high (especially if from unknown sources), it might be from hidden sweeteners like maltodextrin or polydextrose that still spike insulin.

6. When in Doubt, Google the Ingredient or Ask Me!

If there’s something you don’t recognize or can’t pronounce, chances are your pancreas won’t like it either.

Pro Tip:

If your product has more than 2-3 types of sweeteners, it’s probably more chemistry than food. Bottom line: The front of the packet is marketing. The back of the packet is the truth.