If you’re cutting carbs, reducing sugar, or simply aiming to eat cleaner, comparing sugar substitutes is essential—but can quickly get confusing. From blood sugar spikes to strange aftertastes, not every alternative to sugar lives up to the hype.
At MariGold, we keep it simple: we use only the best natural sweeteners—allulose, stevia, and monk fruit—chosen for their clean flavor, low glycemic impact, and body-friendly benefits.
Let’s walk through the key factors to consider when comparing sugar substitutes—and see how your options stack up.
Net Carbs: The First Thing to Check When Comparing Sugar Substitutes
When comparing sugar substitutes, net carbs are a major consideration—especially if you’re following a keto, diabetic-friendly, or low-carb diet. Net carbs are what actually impact your blood sugar.
While many sweeteners boast “zero carbs,” some—like maltitol or xylitol—can still affect your glucose levels. Others, like allulose, behave differently in the body and don’t count toward your usable carb intake.
👉 MariGold sweeteners are all zero net carb options, so you get the taste you love without compromising your goals.
| Sweetener | Net Carbs (per tsp) |
|---|---|
| Allulose | 0g |
| Stevia | 0g |
| Monk Fruit | 0g |
| Erythritol | 0g |
| Xylitol | 0.5g |
| Maltitol | ~2g |
| Aspartame | 0g |
| Sucralose | 0g |
Glycemic Index: Comparing Blood Sugar Response
Another critical factor when comparing sugar substitutes is the glycemic index (GI)—a scale of how much a food raises your blood sugar. A GI of 0 means it won’t cause a spike.
Natural sweeteners like allulose, stevia, and monk fruit have no glycemic impact, making them ideal for blood sugar control. Some sugar alcohols, though, like maltitol, can raise glucose levels more than you’d expect.
| Sweetener | Glycemic Index |
|---|---|
| Allulose | 0 |
| Stevia | 0 |
| Monk Fruit | 0 |
| Erythritol | 0 |
| Xylitol | 13 |
| Maltitol | 35–52 |
| Aspartame | 0 |
| Sucralose | 0 |
Cooling Effect: A Common Concern When Comparing Sugar Substitutes
One thing you might notice when comparing sugar substitutes is that some have a “cooling effect”—a minty or cold sensation in the mouth that doesn’t belong in your brownie or protein bar.
This happens with sugar alcohols like erythritol and xylitol. It’s a physical reaction (called endothermic dissolution), and for many, it’s unpleasant. Thankfully, allulose, stevia, and monk fruit have no cooling sensation.
| Sweetener | Cooling Effect |
|---|---|
| Allulose | ✅ None |
| Stevia | ✅ None |
| Monk Fruit | ✅ None |
| Erythritol | ❄️❄️ Strong |
| Xylitol | ❄️ Moderate |
| Maltitol | ❄️ Moderate |
| Aspartame | ✅ None |
| Sucralose | ✅ None |
Taste Profile: Flavor Matters When Comparing Sugar Substitutes
Sweetness isn’t just about sugar levels—it’s also about flavor experience. When comparing sugar substitutes, some are neutral and pleasant, while others leave a bitter or artificial aftertaste.
- Allulose: mild, smooth, sugar-like
- Stevia: sweet with earthy or herbal notes
- Monk Fruit: subtly fruity, clean finish
Artificial sweeteners can taste harsh or overly sweet. And sugar alcohols may leave a lingering effect or odd mouthfeel. At MariGold, we choose sweeteners that taste clean, without weird side effects.
| Sweetener | Taste Profile |
|---|---|
| Allulose | Mild, clean, sugar-like |
| Stevia | Sweet with herbal notes |
| Monk Fruit | Clean, slightly fruity |
| Erythritol | Sweet, but cooling |
| Xylitol | Sweet, slight aftertaste |
| Maltitol | Syrupy sweet |
| Aspartame | Very sweet |
| Sucralose | Very sweet |
Common Concerns: What to Watch for When Comparing Sugar Substitutes
The final piece of the puzzle in comparing sugar substitutes is understanding any potential downsides. Some options may be zero-calorie or low-glycemic, but they can still cause digestive issues, spike blood sugar, or include artificial compounds.- Erythritol: known for bloating and GI discomfort
- Xylitol: affects blood sugar, and is toxic to dogs
- Maltitol: higher GI and known to cause gastric distress
- Artificial options: linked to gut microbiome disruption
| Sweetener | Common Concerns |
|---|---|
| Allulose | Rare, mild GI upset in excess |
| Stevia | Can be bitter if overused |
| Monk Fruit | Sometimes blended w/ erythritol (not ours) |
| Erythritol | Cooling mouthfeel, bloating |
| Xylitol | GI upset, toxic to dogs |
| Maltitol | Raises blood sugar, GI issues |
| Aspartame | Artificial, not heat stable |
| Sucralose | Artificial, potential gut concerns |
Our Sweetener Picks (And Why You’ll Love Them)
Allulose: Our Favorite for Sugar-Like Performance
- ✅ Tastes like sugar, but doesn’t act like it
- ✅ No spike in blood sugar or insulin
- ✅ No cooling effect or weird aftertaste
- ✅ Naturally occurring in figs, raisins, and maple syrup
Stevia: Nature’s Herbal Sweetness
- ✅ Zero calorie, plant-derived sweetener
- ✅ No effect on blood sugar
- ✅ Potent—just a little goes a long way
Stevia adds sweetness without bulk or carbs, making it perfect for formulas where we need a little boost without interfering with flavor balance.
⭐ Featured in: MariGold Protein Bars, Nuggets, Fat Bombs, Protein Coffee, Whey Isolate Protein Powders, Collagen Protein Powders, and Snack Nuts
Monk Fruit: Smooth, Subtle, and Sugar-Free
- ✅ Extracted from the luo han guo fruit
- ✅ Naturally zero glycemic
- ✅ Great for rounding out flavors
When used correctly, monk fruit delivers a subtle, clean sweetness. And unlike some blends on the market, MariGold never combines monk fruit with sugar alcohols like erythritol—we keep it pure.
⭐ Featured in: MariGold Snack Nuts
At MariGold, we believe in real ingredients with real benefits. That’s why you’ll never find cheap fillers or sugar alcohols in our products. Just the smart, body-friendly sweeteners your taste buds—and your blood sugar—will thank you for.
