Glycemic Index for Sweeteners
The glycemic index for sweeteners is a function of three things:
1. The amount of carbohydrate present.
2. The type of carbohydrate present.
3. The presence of other substances (soluble fiber for example) that slow metabolism of carbohydrates.
Glucose has a glycemic index (GI) of 100 and fructose is 25. Sucrose (Ordinary sugar) which is made up of a combination of these two has a GI of 65. The search for a low GI natural sugar based sweetener is somewhat futile as they all contain combinations of the above, or similar sugars.
Although fructose has a fairly low GI , it has other harmful effects and must be considered unsafe to take in large quantities. Agave Syrup has a low GI because it is mainly fructose. Agave has been delisted and banned by theGlycemic Research Institute of Washington DC because serious side effects were observed in clinical trials.
Coconut Palm Sugar contains mainly sucrose and one would expect a GI of about 65. However it scores well in the glycemic index for sweeteners list. Tests have indicated a GI of only about 35. This may be partly because of other substances in it such as soluble fiber. However, the testing was very limited. More testing may well produce a higher GI.
Yacon Syrup, scores best in the Glycemic Index for Sweeteners that are sugar based. It derives it's sweetness from Fructo-oligosaccharides, a type of sugar with a very low GI. It is probably the only truly raw, organic, natural, low calorie, and low glycemic sweetener available.
Sugar alcohols tend to have very low GIs. In particular Erythritol has a GI of only 1, and it is a safe low calorie sweetener that occurs naturally in some fruits and mushrooms. While many of the other sugar alcohols also have low GIs they can have side effects such as abdominal cramping if taken in even moderate quantities.
Both the natural zero calorie sweeteners such as Stevia, and the artificial ones such as Saccharin have no glycemic index. They do not raise blood sugar at all. This brings up another issue: The human body is programmed to react to the taste of sweet things.
Studies have shown that insulin is secreted by the pancreas soon after the sweet taste is experienced on the tongue, whether the substance contains calories or not. The body is fooled by the zero calorie sweetener. It expects glucose to hit the bloodstream and it gets none. This may result in increased appetite soon after.
Some studies have indicated that zero calorie sweeteners do not help reduce weight, and this may explain the reason. However this does not take into account several useful aspects of zero calorie sweeteners:

1. They do not cause a blood sugar spike and this alone is beneficial to health.
2. They are suitable for diabetics who would otherwise have a limited choice of sweet things.
3. They are harmless to teeth.
4. All things being equal they contain no calories and should be of assistance in a diet plan.
Perhaps the best use of zero calorie sweeteners would be to reduce the sugars in food and beverages, not eliminate them. Say a person drinks a bottle of cola each day. This contains about 12.5 spoons of sugar and 200 calories. If they drank a reduced sugar cola made with half stevia or saccharin they would halve the amount of sugar, yet still receive a glucose boost. Indeed the lowering of the sugar intensity could provide a more steady supply of glucose to the bloodstream and dramatically reduce or eliminate the insulin load

Types of sweetener
It is possible to categorize all sweeteners into 6 groups:
1. Sugars
2. Sugar Alcohols
3. Natural Caloric Sweeteners
4. Natural Zero Calorie Sweeteners
5. Modified Sugars
6. Artificial Sweeteners
Nearly all types of sweetener fall into these 6 categories. A few such as Inulin could be considered as sugar fibers, but they could also fall under the Sugar heading.
1. Sugars.
These are carbohydrates and contain 4 calories per gram. They are found naturally in many foods including fruit, vegetables, cereals and milk. They can be harmful to teeth and tend to have a high glycemic index.
The most common are:
Sucrose,: Glucose,: Dextrose,: Fructose :Lactose: Maltose,: Malt sugar does not have any special value as a sweetener. It has a high glycemic index so diabetics need to be aware of its presence in food. Mainly found in small quantities in beer.
Galactose: It does not have any special value as a sweetener. However it has a low glycemic index and so may have some potential for diabetics and for use in sports drinks etc. It is one of the three simple sugars found in nature, but is not essential in the diet.
Taste: -------- Good but not very sweet.
Aftertaste: ---- No. Trehalose. :
Trehalose does not have any special value as a sweetener. However it is a truly amazing sugar and probably has a multitude of applications and uses not yet discovered. It is totally safe for consumption, though like ordinary sugar it is harmful to teeth and not suitable for diabetics etc. It is used in some sports drinks, though the human body, unlike insects, is not geared to using Trehalose in the most efficient way. -= taste: good but not very sweet; Aftertaste: ---- No.
2. Sugar Alcohols
Like sugars these are carbohydrates and occur naturally, though in small amounts, in plants and cereals. They typically contain fewer calories per gram than sugar and do not cause tooth decay. Because they are carbohydrates, they should have 4 calories per gram. However the body is unable to fully metabolize them, and consequently they tend to have fewer available calories per gram. The downside of this is that they can cause cramps or bloating if taken in excess. They are harmless to teeth and tend to have a very low glycemic index.
The most common are:
Sorbitol;
No saving over sugar in terms of calories. Is useful for diabetics and it is harmless to teeth. But it can cause discomfort for some people if taken in even small quantities. The real customers of this product are the manufacturers of sweets and chewing gum, not the consumers themselves. That says it all - why bother!!
Taste: -------- Good
Aftertaste: ---- No
Xylitol:
Xylitol is a useful sugar substitute, but it does not contain zero carbs. One spoon of sugar contains 16 calories. To achieve the same sweetness it would be necessary to consume 10 calories of Xylitol. This is a saving, but not very much. Erythritol (also a sugar alcohol) at only 1 calorie for the same sweetness is a much better substitute in this regard.
Taste: -------- Good
Aftertaste: ---- No
Mannitol,: Important sugar alcohol that has use in a large number of medical applications. It is beneficial in the production of many processed foods and confectionery due to its unique properties. However it is of limited use as a sugar substitute. One spoon of sugar contains 16 calories. To achieve the same sweetness it would be necessary to consume 13 calories of Mannitol, so there is very little saving. However it has a very low glycemic index and is suitable for diabetics. It can have a laxative effect if large amounts are ingested.
Taste: good; Aftertaste: ---- No Maltitol,: It is a useful sugar substitute, but it does not contain zero carbs. One spoon of sugar contains 16 calories. To achieve the same sweetness it would be necessary to consume 11 calories of Maltitol. This is a saving, but not very much. In fact Erythritol (also a sugar alcohol) at only 1 calorie for the
Taste: good
Aftertaste: ---- No Erythritol,:
Excellent low calorie sweetener. Is useful for diabetics and it is harmless to teeth. Not yet widely available, but this should improve. Can be used in cooking with very good results.
Taste: good; Aftertaste: ---- No Isomalt,:
No saving over sugar in terms of calories. Is useful for diabetics and it is harmless to teeth. But it can cause discomfort for some people if taken in excessive quantities. Very useful for confectioners and chefs for making showpieces.
Taste : good; Aftertaste: ---- No Lactitol,:
Excellent taste and texture. No aftertaste. However no saving over sugar in terms of calories. Is useful for diabetics and it is harmless to teeth. But it can cause discomfort for some people if taken in excessive quantities. Beneficial to colon health if consumed in moderation. It is a prebiotic.
Taste: good
Aftertaste: ---- No Glycerol:
No saving over sugar in terms of calories. Is useful for diabetics and it is harmless to teeth. But it can cause discomfort for some people if taken in excessive quantities. More use to the food industry than to the consumer. Has other valuable properties and uses.
Taste: good
Aftertaste: ---- No

3. Natural Caloric Sweeteners
These are the oldest known sweeteners and include honey and maple syrup. They contain sugar but also other nutritive qualities. They tend to have a somewhat lower glycemic index than sugar, but still need to be taken in moderation as they can be detrimental to health in large quantities. They can also be harmful to teeth.
They include:
Honey, :
A typical breakdown would be: Sugar | Percentage | Fructose | 41% | Glucose | 36% | Water | 18% | Galactose | 3% | Maltose | 1.8% | Ash | 0.2% |
It is fine and even beneficial in moderation. However it is just another form of sugar and is high in fructose. Care needs to be taken to avoid excessive consumption. Not suitable for diabetics. A spoon or two per day would be recommended in place of, not in addition to, ordinary sugar.
Taste: -------- Good
Aftertaste: ---- No.

Maple Syrup: Maple Syrup
Maple Syrup is an natural sweetener obtained from the sap of maple trees. It comes in different varieties and grades, from light golden color to a darker amber. It is a syrup made that up mainly of sucrose and water, with some minerals and vitamins.
It is about as sweet as ordinary sugar and is usually in a liquid state that has a lower viscosity than honey. It can also be made into maple sugar. It can be used as a sweetener on its own or as an ingredient in cooking. It is often used with pancakes.
It's glycemic index is about 54, slightly lower than sugar.
A typical breakdown would be: Sugar | Percentage | Sucrose | 58% | Water | 32% | Non-Sugar Carbs | 7% | Glucose | 2% | Fructose | 0.5% | Ash | 0.5% |
Source: USDA National Nutrient Database for Standard Reference.
Benefits:
It is a natural unprocessed product. Unlike refined sugar no chemicals are used in its manufacturing. It can have an excellent flavor and is very useful in cooking. It is a very good source of certain minerals including magnesium, manganese, potassium and zinc. it also contains B vitamins.
Concerns:
It is mostly sugar and water. Therefore, if taken in excess, it can cause all of the same problems as sugar, i.e. tooth decay, diabetes, and obesity. For this reason it should be counted as part of the daily intake of refined sugar, and moderation exercised.

Coconut Palm Sugar :
Coconut palm sugar is a granulated sugar that comes from palm trees. It is not made from the coconuts themselves but from the flowers growing on the trees, which produce a liquid nectar.
In appearance it is a brown granulated sugar. It has a very pleasant flavor which is quite different from ordinary brown sugar.
Benefits:
It contains more minerals and vitamins and then ordinary sugar and has a pleasant taste. it is reputed to have a lower glycemic than sugar.
Concerns:
Coconut palm sugar is essentially a type of refined sugar. It is mainly composed of sucrose with smaller quantities of glucose and fructose. Therefore, there is really no reason why it should have a lower glycemic index than sugar. All articles that refer to the amazingly low glycemic index are based upon the same test. Without other independent tests it cannot be confidently assumed to have such a low index.
Production:
It is made from made from the flower blossom of the coconut tree. The nectar is collected, and is boiled to remove the water and concentrate the sugar. Unlike other forms of sugar production, chemicals are not used either to modify or extract the sugar.
Conclusions and Summary:
Very pleasant and natural form of sugar, that it is a good source of minerals and vitamins. However it contains no fiber and is almost pure sugar. It is also very expensive. It is not suitable for diabetics and care needs to be taken to avoid excessive consumption. Nevertheless a far superior product to Agave Syrup.
Taste: -------- Good
Aftertaste: ---- No. Sorghum Syrup.:
Sorghum Syrup is made from sweet sorghum, a particular variety naturally high in sugar. Sorghum is a type of grass that came originally from Africa but is now grown in America. It grows well in arid climates and is very drought resistant. The method of production is very similar to sugar cane. The stems are stripped of leaves and the canes are crushed to extract the juice. This is filtered and boiled down into the syrup.
It is about as sweet as ordinary sugar and is always in a liquid state that has a viscosity similar to honey. It is usually fairly dark brown in color with a pleasant but slightly sour molasses flavor. It can be used as a sweetener on its own or as an ingredient in cooking. It was traditionally poured over hot biscuits.
It's glycemic index is about 50, slightly lower than sugar.
A typical breakdown would be: Sugar | Percentage | Sucrose | 46% | Water | 22.5% | Glucose | 16% | Fructose | 13% | Ash | 2.5% |
Source:
1.USDA National Nutrient Database for Standard Reference.
2. Ethanol Producer's Database http://www.freewebs.com/gillesenergies/sorghum.htm Benefits:
Sorghum Syrup a natural unprocessed product. Unlike refined sugar no chemicals are used in its manufacture. It has a unique taste and is very useful in cooking. Like molasses it is a source of certain minerals including calcium, magnesium, manganese, potassium and zinc. It also contains B vitamins.
Concerns:
It is mostly sugar and water. Therefore, if taken in excess, it can cause all of the same problems as sugar, i.e. tooth decay, diabetes, and obesity. For this reason it should be counted as part of the daily intake of refined sugar, and moderation exercised. Unlike Honey or Agave Syrup most of the sugar is sucrose.
Production:
It is a natural product produced from sorghum cane. The stems are stripped of leaves and crushed to extract the juice. This is filtered and boiled down into the syrup. No chemicals or enzymes are used in the process, it is a totally natural product and includes all the goodness of Sorghum except the fiber.
Conclusions and Summary:
It is a natural product and is fine in moderation. However it is just another form of sugar. Care needs to be taken to avoid excessive consumption. Not suitable for diabetics. Should be used in place of, not in addition to, ordinary sugar. Has some nutrients but none of the medicinal or antiseptic qualities of honey.
Taste: good; Aftertaste: ---- No.

4. Natural Zero Calorie Sweeteners
These are not carbohydrates and contain little or no calories. It is only in recent years that interest has grown in these as a better alternative to artificial sweeteners. They have zero glycemic index and are harmless to teeth. Like artificial sweeteners they can have an aftertaste.
They include:
Luo Han Guo,: Luo Han Guo is one of the most exciting new sweeteners to emerge in the last few years. The plant is native to the Guangxi province in southwestern China. Luo Han means monk and Guo means fruit, and it has become known as Monk Fruit in the west.
Although it is beginning to create a stir because it is a totally natural zero calorie sweetener, it has been know in China for about 800 years. It was also used for medicinal purposes and it contains important antioxidants. The sweetness comes from mogrosides which make up approx 1% of the fruit by weight.
It has a zero glycemic index, contains no calories and is suitable for diabetics. It is a natural product. It is only recently that methods have been used to extract the mogrosides in pure quantities. This enables the sweetness to be concentrated without undesirable flavours. A firm called BioVittoria has begun to cultivate it and grow it commercially in New Zealand.
Benefits:
Zero glycemic index. Zero calories. Does not contribute to tooth decay. May have useful medicinal propertie

Luo Han Guo is an excellent and exciting new zero calorie sweetener. It is a natural product and appears to be totally safe. Is useful for diabetics and it is harmless to teeth. Not yet widely available, but this should improve. Can be used in cooking.
Taste: good; Aftertaste: ---- No Stevia:
Stevia is a plant native to South America, and particularly Paraguay. However it can be grown in any sub tropical or tropical climate. It is now grown in China and Japan.
Its leaves are between 15 and 30 times sweeter than sugar. The sweetness comes from two compounds in the plant called steviosides and rebaudiosides, and they are up to 300 times as sweet as sugar.
Benefits:
It is a natural product. Zero glycemic index. Very sweet. Not harmful to teeth. Very suitable for diabetics. Seems to assist in the regulation of blood sugar levels, and this is quite apart from the fact it contains no carbohydrates. Is heat stable and suitable for use in cooking and in processed food.
Excellent natural zero calorie sweetener with no side effects. Some will prefer the less processed versions, i.e. the raw powdered herb. However some of these have a rather bitter flavour. Stevia is already making inroads into the sweetener market in the USA. Expect to see other new exciting natural sweeteners on the market soon including Monk Fruit (Luo Han Guo).
Taste: good; Aftertaste: ---- Depends
, Thaumatin, : Thaumatin comes from the Katemfe Fruit which is native to Sudan and West Africa. It is a protein and is an astonishing 2,000 sweeter than sugar, making it the most potent natural sweetener.
It's flavour is somewhat different to sugar and it has a slight licorice aftertaste. It also works very well as a flavour modifier and flavour enhancer. When used in very tiny amounts it seems to bring out the flavours in foods. It is heat stable and so is suitable for cooking and for processed foods.
Benefits:
Zero glycemic index. Very sweet. Not harmful to teeth. Very suitable for diabetics. It is a natural product. However it is not usually used as a sweetener on its own.
Probably another useful natural sweetener. Likely to be many years before it emerges.
Taste: good
Aftertaste: ---- No

Pentadin, : plant which is native to West Africa. It is a protein and is 500 sweeter than sugar. It contains 4 calories per gram but is so sweet that any food portion will contain virtually zero calories.
Not very much is known about this natural sweetener, it seems to be very much in the shadow of Brazzein. It was discovered and isolated in 1989. However it does not possess either the sweetness or the excellent taste of it's twin sweetener so it is likely to be ignored for some time. It may well become a by product of the production of Brazzein.
Benefits:
Zero glycemic index. Very sweet. Suitable for diabetics. It is a natural product.
Probably another useful natural sweetener. Likely to be many years before it emerges.
Taste: good
Aftertaste: ---- No

Monellin, : sugar. It is found in the fruit of the Serendipity Berry which is native to Central and West Africa. It was the first of five natural protein sweeteners to be discovered, (Monellin 1969, Thaumatin 1972, Mabinlin 1983, Pentadin 1989 and Brazzein 1994). Of these Brazzein has shown by far the greatest promise.
Originally Monellin was believed to be a carbohydrate. The 'Serendipity Berry from Nigeria' featured in the 1972 Guinness Book of records as being the sweetest substance known. It was described along with a photograph of a cluster of berries that looked rather like grapes. Being a protein Monellin contains 4 calories per gram but is so sweet that any food portion will contain virtually zero calories.
It is not heat stable or ph stable and so is not suitable for cooking or for processed foods. It loses its flavour in soda drinks due to the fruit acid (lemon etc) and so is not suitable for this purpose. It has a slow sweetness onset that lingers perhaps too long.
Benefits:
Zero glycemic index. Very sweet. Suitable for diabetics. It is a natural product.
At the moment its applications are limited as other natural sweeteners exist with better properties and easier production methods. However it may, in time, be found to have unique characteristics and uses.
Taste : good
Aftertaste: ---- No

Brazzein.: It comes from the Oubli climbing plant which is native to West Africa. It is a protein and is an astonishing 1,000 sweeter than sugar, making it one of the most potent natural sweeteners. It contains 4 calories per gram but is so sweet that any food portion will contain virtually zero calories.
It has an excellent taste similar to sugar. In tests it was shown to be superior to other sweeteners, being closer to sugar with little or no metallic or bitter aftertaste. As with all potent sweeteners the onset and duration of the sweetness is somewhat different and longer than sugar. However it does not have a cooling effect and rinses cleanly and quickly from the mouth. It is very heat stable and water soluble and so is suitable for cooking and for processed foods. It is also PH stable. It can be used very successfully to reduce the aftertaste of other sweeteners. It has a synergistic effect if mixed with Stevia.
Brazzein is an excellent and natural zero calorie sweetener. No known side effects. Not yet well known but should have a very bright future indeed. Probably superior to Stevia in every way.
Taste: -------- Good
Aftertaste: ---- No

5. Modified Sugars.
These are typically sugars produced by converting starch using enzymes. The list also includes sugars that have been modified such as caramel or golden syrup. They tend to have a high glycemic index and can be harmful to teeth. They are often used in cooking or in processed foods.
A few are:
High Fructose Corn Syrup,: High fructose corn syrup, or HFCS, is a syrup made up of varying proportions of glucose and fructose. The most common is 55% fructose and 42% glucose. In Europe is is sometimes referred to as Isoglucose or Glucose Fructose Syrup.
It is produced from corn starch. Over the past 30 years in the USA it has replaced sugar as the main sweetener in soft drinks. In Japan it represents approx 25% of the sugar market and in the EU it is hardly used at all. Because of subsidies and tariffs it is approx half the price of sugar in the USA, though the real cost of producing it is probably similar to sugar.
It was once thought of as a better alternative to sugar. Recent studies, however, have shown it to be far more detrimental to health than ordinary sugar. In fact HFCS has now become somewhat of a dirty word, and it is likely that it will be gradually phased out as consumer resistance becomes greater. (This has already happened with hydrogenated fats and trans fats)
Benefits:
For the consumer, none. For the producer of sodas, processed foods etc it is cheaper than sugar. It helps keep foods moist and chewy and prolongs shelf life.
Supporters of high fructose corn syrup claim that it is similar to sugar and that the body cannot tell the difference. But this is not the case for several important reasons:
1. Ordinary sugar is made up of glucose and fructose linked by a bond called a glycosidic linkage. During digestion it is broken down into its component parts in a process called hydrolysis by the enzyme sucrase. This process is not required with HFCS as the sugars are already free and unbound. This seems to effect the way the body reacts to it.
2. Sugar is 50% glucose and 50% fructose. This means that every potentially harmful molecule of fructose is paired with a molecule of glucose. This seems to somewhat negate the harmful effects of fructose. Glucose has been shown to reduce appetite while fructose increases it. Most high fructose corn syrup added to drinks and foods in the US is HFCS 55. It contains 55% fructose, 42% glucose and 3% other sugars. This means the two sugars are out of balance and leaves 13% fructose unpaired with glucose. This is significant, any amount of fructose in this form is too much.
3. High fructose corn syrup has been shown to contain mercury. This is because of sloppy methods of manufacture. How much? Enough, for an average consumer of this product, to exceed the recommended guideline of 5.5 micrograms (EPA) per day. Tests carried out on products sweetened with HFCS showed measurable amounts of mercury in one third sampled. You don't want any mercury in your diet!!
4. HFCS is made from genetically modified corn. It is not permitted for consumption in the EU. If it is not good enough for Europeans how can it be okay for Americans?
Avoid high fructose corn syrup. It has been linked to a host of problems including obesity, metabolic syndrome, deposits of fat on the belly, gout, high blood pressure and heart disease. Enough said. You don't need it in your diet. Like hydrogenated fats consumer resistance will eventually consign HFCS to the history books. This has already begun, and some soda manufacturers are returning to sugar and proudly advertising the fact.
Taste: good; Aftertaste: ---- No

Refiners Syrup,: Refiners Syrup, or Partially Inverted Refiners Syrup is a pleasant tasting thick syrup with a rich unique flavor. It is a by product of the refining of cane sugar. It is excellent for cooking and for certain recipes.
It should not be confused with corn syrup which is usually produced with enzymes. Refiners syrup consists of invert syrup, and sucrose. It is not the same as cane juice syrup, or cane sugar. Both of these are produced from sugarcane but are almost 100% sucrose.
Refiner's syrup contains large quantities of fructose and glucose in pure form. It does not contain molasses or any of the goodness or nutritious vitamins or minerals from the cane plant. In this sense it is very like refined sugar, but with a different flavor and texture.
Benefits:
No benefits other then a very pleasant flavor. Like sugar it provides empty calories, it has no nutritional value whatsoever. People do not buy it for its health giving properties. Unlike molasses it has no minerals or vitamins and none of the raw flavor associated with the nutrients in sugar cane.
Conclusions and Summary:
Very pleasant syrup that can add flavor, texture and color to food. However it is just another form of refined sugar and care needs to be taken to avoid excessive consumption. Not suitable for diabetics.
Taste: good; Aftertaste: ---- No.

Caramel : Caramel is simply sugar that has been heated to 170 degrees centigrade. It has a color that varies from light brown to a darker colour depending upon the temperature and the length of time it is exposed to it. It has a unique flavor that is quite different from ordinary sugar, and very pleasant. This makes it very useful as an ingredient in confectionery and desserts
Conclusions and Summary:
Very pleasant form of sugar that can add flavor, texture and color to food. However it is just another form of sugar and care needs to be taken to avoid excessive consumption. Not suitable for diabetics.
Taste: -------- Good
Aftertaste: ---- No.

,Inverted Sugar,: Inverted sugar is a syrup that is made that up of glucose and fructose. It is sweeter than ordinary sugar and it is less inclined to crystallize. It has a slightly different taste and is very useful in certain types of cooking and food processing. It is made from beet or cane sugar that is broken down into its component parts glucose and fructose.
Inverted sugar can add flavor and texture to food. However it is just another form of sugar and care needs to be taken to avoid excessive consumption. Not suitable for diabetics.
Taste: good: Aftertaste: ---- No.

Golden Syrup.:
Golden Syrup is is a very pleasant tasting thick syrup with a rich unique flavor. It is a byproduct of the refining of cane sugar. It is excellent for cooking and for certain recipes.
It is made up of approximately 56% invert syrup, and 44% sucrose. From this we can deduce its composition, and consequently it's sweetness, glycemic index and calories relative to sugar.
A typical breakdown would be: Sugar | Percentage | Sucrose | 44% | Fructose | 27% | Glucose | 27% | Other | 2% |
Benefits:
No benefits other then a very pleasant flavor. Like sugar it provides empty calories, it has no nutritional value whatsoever. People do not buy it for its health giving properties. Unlike molasses it has no minerals or vitamins and none of the raw flavor associated with the nutrients in sugar cane.
Taste: good:
Aftertaste: ---- No.

6. Artificial Sweeteners.
There are many types on the market and some appear to be safer than others. They have been in use in America and Europe for over 120 years. They have zero glycemic index and are harmless to teeth.
The most common are:
Aspartame,:
Sucralose,:
Somewhat better than Aspartame but side effects are being reported. Contains chlorine which is toxic. About 15% is absorbed by the body so it could be a cause for concern. It is harmless to teeth and zero glycemic. But Splenda is not as it contains Maltodextrin which has a very high glycemic index (105) and so is not suitable for diabetics. Saccharin, :
Taste: good
Aftertaste: ---- Yes - slight metallic.
Neotame,: Is useful for diabetics and is harmless to teeth. Appears to be safe. However it is not available on the consumer market, though this may change. Certainly a better choice than Aspartame.
Taste: -------- Good
Aftertaste: ---- No
Acesulfame K,: It is not absorbed by the body and is probably safe in small quantities. It has been used for about 25 years with no side effects reported. Tests on animals also appear to have come up safe. However it is often mixed with Aspartame, which has its own problems. On its own it appears to be fine.
Taste: good; Aftertaste: ---- Yes
Cyclamate.
Taste: good; Aftertaste: ---- Yes

Sugar Substitutes
Sweeteners other than ordinary table sugar are often described as Sugar Substitutes. There are over 50 unique and different sweeteners, all with different properties, and a full listing is givenhere. However, many of these are not commonly used as Sugar Substitutes, and some are just sugar in another form.
Sugar is an excellent sweetener with outstanding taste and texture. However, it can contribute to obesity, diabetes and tooth decay. Substitutes are desirable in order to avoid these adverse effects. I have broken down the listing below into two different groups: Low Glycemic and High Glycemic Substitutes.
Ordinary Sugar - For comparison [GI = 65] [Cal = 16
List of Low GI Sugar Substitutes
You won't find honey or Maple Syrup on this list - they are both high GI. All sweeteners below are suitable for diabetics, though some, like Agave Syrup contain Fructose. (Be warned!!) After each sweetener I have included the Glycemic Index in brackets, and the calories required to equal the sweetness of one teaspoon or one lump of sugar.
Acesulfame K -; Agave Syrup ;Aspartame ; Aspartame-Acesulfame Salt ;Cyclamate Erythritol ;Glycerol (Glycerin) ; Inulin ; Isomalt ; Lactitol ; Luo Han Guo (Monk Fruit) ; Maltitol ; Mannitol ; Neotame ; Oligofructose ; Saccharin, ; Sorbitol ; Stevia ; Sucralose ; Tagatose ; Xylitol ; Yacon Syrup
There are 22 unique Sugar Substitutes in the above list. All are low glycemic, some are zero. Some, however, (like Inulin) are not very sweet so a larger serving is required, hence high calories. By and large they do not have the drawbacks of ordinary sugar - they are suitable for diabetics, and do not cause tooth decay.
But they have other drawbacks. Some do not taste anything like sugar, and can take some getting used to. Others (sugar alcohols) can cause bloating or cramps. And there are concerns regarding the safety of some of the artificial ones. More detailed information can be got by clicking the link for each sweetener.
On the positive side some have properties superior to sugar. For example Maltitol actually improves the taste of chocolate over sugar. And Glycerol improves the texture and shelf life or certain foods.
Stevia is a natural zero calorie sweetener and has been proven to be safe. It also appears to help regulate blood sugar levels. Yakon syrup is probably one of the best sugar substitutes. It is natural, low calorie, zero glycemic and a raw food (if prepared under certain conditions).
Monk Fruit (Luo Han Guo) is also an excellent, natural, zero calorie sweetener.
List of High GI Sugar Substitutes
Clicking on the name for each sweetener below opens a new page with more detailed information. All sweeteners below contain sugar in one form or another.
Barley Malt Syrup ; Blackstrap Molasses ; Brown Rice Syrup ; Cane Juice ; Coconut Palm Sugar ; Dextrose ; Galactose ; Glucose; Golden Syrup ; High Fructose Corn Syrup (HFCS) ;Honey ; Inverted Sugar ; Lactose ; Maltodextrin ; Maltose ; Maple Syrup ; Molasses ; Refiners Syrup ; Sorghum Syrup - Trehalose
The sugar substitutes in the above list contribute to all the common ailments of sugar if taken to excess: Diabetes, tooth decay and obesity. However they are still popular for many reasons:

1. They are often not as refined as ordinary sugar and less chemicals have been used in their production.
2. They may contain valuable minerals and vitamins.
3. Some are produced to organic, or raw standards.
4. Some have medicinal properties.
5. Many have a somewhat lower glycemic index than sugar.
However they should be taken in moderation, and ideally used instead of, not in addition to, ordinary sugar.
Sugars
Name | Calories / Gram | Sweetness Index | Glycemic Index | Calories / Spoon-Equiv | Fructose | 4 | 1.7 | 23 | 9 | Sucrose | 4 | 1 | 65 | 16 | Glucose | 4 | 0.75 | 100 | 21 | Dextrose | 4 | 0.75 | 100 | 21 | Trehalose | 4 | 0.45 | 70 | 36 | Galactose | 4 | 0.3 | 23 | 53 | Maltose | 4 | 0.3 | 105 | 53 | Lactose | 4 | 0.15 | 45 | 107 |

Sugar Alcohols Name | Calories / Gram | Sweetness Index | Glycemic Index | Calories / Spoon-Equiv | Erythritol | 0.2 | 0.65 | 1 | 1 | Xylitol | 2.4 | 1 | 12 | 10 | Maltitol | 2.4 | 0.9 | 35 | 11 | Mannitol | 1.6 | 0.5 | 2 | 13 | Isomalt | 2.1 | 0.5 | 2 | 17 | Sorbitol | 2.6 | 0.55 | 4 | 19 | Lactitol | 2 | 0.4 | 3 | 20 | HSH | 3 | 0.4 | 36 | 30 |

Natural Caloric Sweeteners Name | Calories / Gram | Sweetness Index | Glycemic Index | Calories / Spoon-Equiv | Honey | 4 | 1.1 | 50 | 14 | Maple Syrup | 4 | 1 | 54 | 15 | Coconut Palm Sugar | 4 | 1 | 35 | 15 | Sorghum Syrup | 4 | 1 | 50 | 15 |

Natural Zero Calorie Sweeteners Name | Calories / Gram | Sweetness Index | Glycemic Index | Calories / Spoon-Equiv | Thaumatin | 4 | 2,000 | 0 | 0 | Monellin | 4 | 1,500 | 0 | 0 | Brazzein | 4 | 1,000 | 0 | 0 | Pentadin | 4 | 500 | 0 | 0 | LuoHanGuo | 0 | 300 | 0 | 0 | | | | | | Stevia | 0 | 300 | 0 | 0 |

Modified Sugars Name | Calories / Gram | Sweetness Index | Glycemic Index | Calories / Spoon-Equiv | Tagatose | 4 | 0.92 | 0 | 7 | Agave Syrup | 4 | 1.5 | 15 | 10 | HFCS-90 | 4 | 1.6 | 31 | 10 | HFCS-55 | 4 | 1.2 | 58 | 13 | HFCS-42 | 4 | 1.1 | 68 | 14 | Golden Syrup | 4 | 1.1 | 60 | 15 | | | | | | Barley Malt Syrup | 4 | 0.5 | 42 | 32 | Brown Rice Syrup | 4 | 0.5 | 25 | 32 |

Artificial Sweeteners Name | Calories / Gram | Sweetness Index | Glycemic Index | Calories / Spoon-Equiv | Neotame | 0 | 8,000 | 0 | 0 | Sucralose | 0 | 600 | 0 | 0 | Saccharin | 0 | 300 | 0 | 0 | AcesulfameK | 0 | 200 | 0 | 0 | Aspartame | 4 | 180 | 0 | 0 | Cyclamate | 0 | 40 | 0 | 0 |