Are Sugar Substitutes Really so Low-Calorie: An Expert Breaks it Down

It turns out that some substitutes are not inferior in calories to regular sugar. It’s foolish to think that you can lose weight just by replacing high-calorie sugar with low-calorie counterparts. The cause of obesity is not sugar, but a surplus of calories. Replacing sugar will bring results if used in combination with other low-calorie tricks.

Andrey Nevsky, the founder of the school and nutritionist, helped us figure out what alternatives to sugar are available and which ones really make sense to use. It turns out that some substitutes are not inferior in calories to regular sugar.


This substance is obtained from fruits, vegetables, and berries. Replacing sugar with fructose is useful for people with diabetes, not for those who want to lose weight. They are almost equal in calories.


It is sweeter than sugar and has almost no calories. But there is one drawback – a specific flavor.


It is found in melons, grapes, soy sauce, and pears. It has zero calories and a laxative effect.


This substance is found in rowan, apples, and apricots. It is not very sweet and is also high in calories, just like white sugar.


This sugar substitute is obtained from corn and cottonseed processing waste. The sweetness and calorie content of the substitute does not differ from real sugar. In addition, xylitol has a choleretic and laxative effect but does not damage tooth enamel.

Synthetic sugar substitutes

If we talk briefly about artificial sweeteners, they are not as bad as natural ones, says the nutritionist. They have no calories but are much sweeter than sugar, so they are widely used in the food industry.

Avatar photo

Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

Leave a Reply

Your email address will not be published. Required fields are marked *

Eggs Help You Lose Weight if You Don’t Make These Five Mistakes

What Foods Should You Eat to Fill Your Body With Iron – An Expert’s Answer