Why Is Sweetener Choice Important for Athletes?
Sweeteners allow enjoying a sweet taste without excess calories — this is especially important for athletes controlling weight or wanting to avoid sugar-induced insulin spikes. However, not all sweeteners are the same: some are completely natural (stevia), others are sugar alcohols (erythritol, xylitol), and still others are synthetic (sucralose, aspartame).
📊 Full Comparison of 7 Sweeteners
| Sweetener | Origin | Sweetness (vs sugar) | Calories/g | Glycemic Index | Recommendation |
|---|---|---|---|---|---|
| Stevia | Natural (plant) | 200-300x | 0 | 0 | Excellent |
| Erythritol | Natural (fermentation) | 0.7x | 0.2 | 0 | Excellent |
| Xylitol | Natural (birch bark) | 1.0x | 2.4 | 7 | Good |
| Monk Fruit | Natural (fruit) | 150-250x | 0 | 0 | Excellent |
| Sucralose | Synthetic | 600x | 0 | 0 | Good, with caution |
| Aspartame | Synthetic | 200x | 4 | 0 | Avoid |
| Saccharin | Synthetic | 300-400x | 0 | 0 | Avoid |
🌿 Stevia — Natural Sweetener No. 1
Stevia (Stevia rebaudiana) is a natural sweetener extracted from the leaves of a South American plant. Steviol glycosides are 200-300 times sweeter than sugar but have no calories and do not affect blood sugar levels.
- Benefits for Athletes: 0 calories, 0 GI — ideal when losing weight or cutting. Stevia is even thought to potentially improve insulin sensitivity.
- Drawbacks: Some people experience a bitter or anise-like aftertaste. Stevia blends with erythritol are often better accepted.
- How to Use: A few drops of liquid stevia in coffee, tea, or cocktails. For baking — stevia and erythritol blends.
🍬 Erythritol and Xylitol — Sugar Alcohols
Erythritol and xylitol belong to the group of polyols (sugar alcohols). Unlike most polyols (maltitol, sorbitol), they cause almost no digestive discomfort.
- Erythritol: 0.2 kcal/g, does not cause an insulin response, 90% is absorbed in the small intestine and excreted unchanged in urine — minimal effect on the intestines. The only drawback is a cooling effect in the mouth.
- Xylitol: 2.4 kcal/g, low GI (7), beneficial for teeth (inhibits Streptococcus mutans bacteria). For athletes: xylitol gummies protect teeth from erosion caused by carbohydrate drinks. Caution with dogs — it is toxic to them!
🛒 Recommended Products
❓ Frequently Asked Questions
Do Sweeteners Cause Cancer?
No. Despite popular myths, neither stevia, nor erythritol, nor sucralose are associated with cancer risk in humans (according to ESMA, FDA and WHO). In 2023, aspartame was classified by IARC as "possibly carcinogenic" (Group 2B), but this is the lowest risk category, and the acceptable daily intake remains safe.