Sweeteners 101: Aspartame, Erythritol, Allulose, and Monk Fruit

Trying to navigate the world of sweeteners can feel like learning a second language. You see words like "aspartame," "erythritol," "allulose," and "monk fruit" on packaging, but what do they actually mean for your health, your goals, and your taste buds?

Today, we’re breaking down four of the biggest players in the sweetener game — backed by science, explained in plain English, and sprinkled with a little fun. Let’s dive into Sweeteners 101!

1. Aspartame: The OG of Fake Sweeteners

What it is: Aspartame is an artificial, lab-created sweetener discovered in 1965. It’s about 200 times sweeter than sugar and found in products like diet sodas, sugar-free gum, and some "light" yogurts.

Pros:

• Virtually zero calories

• Very sweet, so only a small amount is needed

Cons:

• Studies, including a review in Frontiers in Endocrinology (2021), have raised concerns about potential effects on metabolism, gut microbiota, and even possible associations with cancer (though results are mixed and controversial).

• Many people report a chemical aftertaste.

Bottom Line: Aspartame is calorie-free but brings potential long-term concerns. Definitely not our go-to for all natural protein snacks or clean desserts.

2. Erythritol: The Sugar Alcohol Standout

What it is: Erythritol is a sugar alcohol found naturally in some fruits, though it's often produced industrially by fermenting corn.

Pros:

• About 70% as sweet as sugar

• Almost zero calories (0.24 calories per gram)

• Doesn’t spike blood sugar

• Gut-friendly compared to other sugar alcohols (like maltitol)

Cons:

• Some people experience digestive upset if consumed in large amounts.

• Can cause a "cooling" effect in the mouth (like a slight minty feeling).

According to a study published in Nutrients (2018), erythritol is one of the most well-tolerated sugar alcohols, especially in moderate doses.

Bottom Line: A solid option for low calorie protein snacks or macro friendly desserts — but moderation is key if you have a sensitive gut.

3. Allulose: The Sweet Game-Changer

What it is: Allulose is a "rare sugar" naturally found in figs and raisins. It tastes almost exactly like sugar but has 90-95% fewer calories.

Pros:

• About 70% as sweet as sugar

• Virtually no calories

• No blood sugar spike (confirmed by research in The Journal of Clinical Biochemistry and Nutrition, 2010)

• Minimal to no digestive issues compared to sugar alcohols

• No weird aftertaste

Cons:

• More expensive than other sweeteners

• Sometimes hard to find (but growing in popularity)

Bottom Line: For crafting seed oil free snack cakes, soft baked protein snacks, or better for you snacks, allulose is the gold standard.

(And if you find a double chocolate protein cake sweetened with allulose? You’re officially winning at life.)

4. Monk Fruit: Nature's Sweet Gift

What it is: Monk fruit (luo han guo) is a small melon from Southeast Asia. Its extract is incredibly sweet (150-250 times sweeter than sugar) but contains zero calories.

Pros:

• Natural origin

• Zero calories

• No blood sugar spike

• Antioxidant properties (thanks to mogrosides, the active compounds)

Cons:

• Can be expensive

• Can sometimes taste slightly "fruity" or have an aftertaste, depending on how it's processed

A 2017 study in Nutrition Research Reviews noted monk fruit’s promising safety profile and antioxidant benefits.

Bottom Line: When blended carefully (often with allulose), monk fruit creates some of the cleanest, best-tasting protein desserts out there.

Quick Comparison Chart

How We Choose at Phat Snax

At Phat Snax, we’re super picky about what goes into our high protein cakes and healthy snack cakes. That means:

• No aspartame

• No sucralose

• No weird lab-made junk

Instead, we focus on:

• Allulose

• Monk Fruit

These natural sweeteners help us deliver delicious low sugar treats, like a protein chocolate cake that feels like a cheat meal but fits perfectly into a health-conscious lifestyle.

Because let’s be honest: life’s too short for snacks that taste like regret.

Final Thoughts: Choose Sweeteners That Work With Your Goals

Not all sweeteners are created equal. Here's a simple cheat sheet:

• Want no calories but a real-sugar taste? Choose allulose.

• Prefer plant-based purity? Try monk fruit.

• Sensitive tummy? Be cautious with erythritol.

• Want to dodge controversy? Maybe skip aspartame.

Whether you're looking for snacks for weight loss, protein snacks for moms, or healthy snacks for kids, sticking to natural, low-glycemic sweeteners is a smart move.

And if your next ready to go protein snack just so happens to be made with these smarter choices (hint: it might rhyme with "Phat Cakes"), well… that's just sweet destiny.

Sources:

• "Effects of Non-Nutritive Sweeteners on Metabolism and Gut Microbiota." Frontiers in Endocrinology (2021). Link

• "Erythritol: an in-depth discussion of its production and applications." Nutrients (2018). Link

• "Beneficial effects of D-psicose on postprandial glucose and insulin levels in humans." Journal of Clinical Biochemistry and Nutrition (2010). Link

"Monk fruit extract and health benefits: A review." Nutrition Research Reviews (2017). Link