Walk down any low-carb aisle and the choice can feel overwhelming. Erythritol, xylitol, stevia, monk fruit, maltitol: the names alone are enough to make you reach for the sugar bowl.

The good news is that it's far simpler than it looks. Most sweeteners fall into just two families, and once you know the difference, choosing becomes easy.

Family One: The Sugar Alcohols

Despite the name, sugar alcohols contain no alcohol in the drinking sense. They're carbohydrates with a structure that's partly sugar-like and partly alcohol-like, found naturally in small amounts in fruit and vegetables.

You'll often see them called polyols on UK labels. Common examples include:

• Erythritol: About 70% as sweet as sugar with almost no calories. Most of it is absorbed in the small intestine and leaves the body unchanged, which is why it's generally gentler on the stomach than other polyols.
• Xylitol: As sweet as sugar with a cooling finish. It's a popular choice for baking, but it's toxic to dogs, so keep it well out of reach of pets.
• Maltitol: Common in commercial "sugar-free" chocolate and sweets. It has a higher glycaemic impact than other polyols and is more likely to cause digestive upset.
• Sorbitol: Found in many sugar-free sweets and gums, and known for its laxative effect in larger amounts.

Sugar alcohols give you bulk and texture as well as sweetness, which makes them especially useful in baking.

Family Two: The High-Intensity Sweeteners

These are so sweet that you need only a tiny amount. Because of that, they contribute virtually no calories or carbohydrates.

• Stevia: Extracted from the leaves of the stevia plant. It's around 200 to 300 times sweeter than sugar, and some people notice a slightly bitter or liquorice-like aftertaste.
• Monk fruit: Extracted from a small melon native to Southern China. It's a similar level of sweetness to stevia, often with a smoother, rounder flavour.

Because these are so concentrated, they're usually blended with a bulking ingredient such as erythritol so they measure and bake more like sugar.

Why Blends Often Work Best

Each sweetener has its own strengths and quirks. Erythritol brings bulk but can feel cool on the tongue. Stevia is intensely sweet but can turn bitter. Monk fruit is smooth but expensive on its own.

Combining them balances the flavour, softens the aftertaste and gives you a more sugar-like result. That's why many of the best low-carb sweeteners are carefully crafted blends rather than a single ingredient.

How to Choose

1. For Baking

Look for a bulking sweetener, such as an erythritol-based blend, that measures cup for cup like sugar. It'll help your cakes and biscuits keep their structure.

2. For Hot Drinks and Sprinkling

A granulated or powdered blend dissolves quickly and blends in without fuss.

3. For Sauces and Dressings

High-intensity sweeteners work well in small amounts, and liquid forms mix in easily.

4. For Sensitive Stomachs

Start with small quantities. Polyols can cause bloating or a laxative effect in some people, especially in larger amounts. UK labels carry a warning for this reason, so it's worth paying attention to.

A Word on Balance

No sweetener is a free pass to eat unlimited desserts. They're a helpful tool for cutting sugar, and the best approach is to use them in moderation as part of a diet built around whole foods. Research on sweeteners continues to develop, so if you have a health condition or any concerns, speak to your GP or dietitian.

Find the One That Works for You

There's no single perfect sweetener, only the one that suits your taste, your recipes and your body. Try a few, keep notes on what you like, and enjoy the process.

Ready to start experimenting? Explore our range of sugar alternatives or book a consultation with our nutritionist for personalised advice.