Yellow pigment from turmeric; considered safe at food levels.
Full detail → · Found in: mustard, curry, cheese, pasta · Colours
Shopping guide
What is really on the label
Your everyday shopping companion. Look up an E-number from the pack and know at once whether it is fine. And spot sugar even under another name.
Food additives
E-numbers A to Z
Green = generally safe, orange = in moderation or for sensitive people, red = best avoided. Ratings are based on the book NAVRHNUTÝ and current knowledge.
Quick check
Enter the E-number from the pack
You can enter several codes at once – separate them with a comma or space. Free, no registration.
Avoid · 15Caution · 52Fine · 62
It is vitamin B2, a nutrient the body needs.
Full detail → · Found in: cereals, dressings, confectionery · ColoursOne of the six 'Southampton' colours; in the EU the pack must warn that it may affect children's activity and attention. May trigger allergic reactions, especially in people sensitive to aspirin.
Full detail → · Found in: yellow soft drinks, sweets, puddings, instant soups · Colours · in the bookOne of the six 'Southampton' colours; in the EU the pack must warn that it may affect children's activity and attention. Not permitted in food in the USA.
Full detail → · Found in: confectionery, effervescent tablets, soft drinks · Colours · in the bookOne of the six 'Southampton' colours; in the EU the pack must warn that it may affect children's activity and attention. Also linked to allergic reactions.
Full detail → · Found in: orange drinks, sweets, sauces, desserts · Colours · in the bookMade from insects, so not vegan; can rarely cause allergy.
Full detail → · Found in: yoghurts, salami, red drinks, sweets · ColoursOne of the six 'Southampton' colours; in the EU the pack must warn that it may affect children's activity and attention.
Full detail → · Found in: red sweets, jellies, syrups, cakes · Colours · in the bookOne of the six 'Southampton' colours; in the EU the pack must warn that it may affect children's activity and attention. Not permitted in the USA.
Full detail → · Found in: red drinks, sweets, sausages, desserts · Colours · in the bookContains iodine and may affect the thyroid; in the EU only allowed in a few products.
Full detail → · Found in: candied and cocktail cherries · ColoursOne of the six 'Southampton' colours; in the EU the pack must warn that it may affect children's activity and attention.
Full detail → · Found in: sweets, soft drinks, icings, desserts · Colours · in the bookSynthetic dye; rare allergic reactions have been reported.
Full detail → · Found in: confectionery, jellies, drinks · ColoursSynthetic blue dye with no nutritional role, typical of ultra-processed foods.
Full detail → · Found in: sweets, baked goods, drinks · ColoursSynthetic dye; approved at normal levels but offers no benefit.
Full detail → · Found in: blue drinks, sweets, ice cream · ColoursNatural green pigment of plants.
Full detail → · Found in: green pasta, confectionery, drinks · ColoursA more stable form of chlorophyll; no known issues at usual levels.
Full detail → · Found in: canned vegetables, sweets, chewing gum · ColoursMade simply by heating sugar, without other chemicals.
Full detail → · Found in: sauces, baked goods, spirits · ColoursIts production can create 4-MEI, rated a possible carcinogen; levels are regulated.
Full detail → · Found in: cola drinks, dark sauces, beer · ColoursSynthetic azo dye; sensitive people may react as to other azo dyes.
Full detail → · Found in: black sweets, fruit spreads, fish roe · ColoursCarbon from plant material; considered safe in small amounts.
Full detail → · Found in: black confectionery, cheese rinds · ColoursNatural orange pigment that the body converts to vitamin A.
Full detail → · Found in: margarine, juices, cheese, desserts · ColoursNatural dye from tree seeds; occasionally causes allergy in sensitive people.
Full detail → · Found in: cheese, snacks, smoked meats · ColoursColour from paprika; no known risks.
Full detail → · Found in: sausages, sauces, crisps · ColoursNatural colour from beetroot.
Full detail → · Found in: yoghurts, ice cream, jellies · ColoursNatural pigments from berries and grapes with antioxidant properties.
Full detail → · Found in: fruit drinks, jams, confectionery · ColoursBanned in EU food since 2022 because DNA damage could not be ruled out.
Full detail → · Found in: chewing gum, icings, sweets (outside EU), toothpaste · ColoursMineral pigments used in small amounts and considered safe.
Full detail → · Found in: coatings, tablets, confectionery · ColoursOne of the best-tolerated preservatives against moulds.
Full detail → · Found in: cheese, baked goods, spreads, wine · PreservativesPotassium salt of sorbic acid; well tolerated at normal doses.
Full detail → · Found in: cheese, baked goods, sauces, drinks · PreservativesClose relative of E211; can form benzene with vitamin C and irritates sensitive people.
Full detail → · Found in: soft drinks, marinades, ketchup · PreservativesIn drinks with vitamin C (E300) it can form benzene; it was part of the Southampton study on child hyperactivity.
Full detail → · Found in: sweetened and fruit drinks, sauces, pickles · Preservatives · in the bookSulphites can cause breathing problems in asthmatics and sensitive people; they must be labelled as an allergen.
Full detail → · Found in: wine, dried fruit, fruit juices, potato products · PreservativesSulphites can cause breathing problems in asthmatics and sensitive people; they must be labelled as an allergen.
Full detail → · Found in: wine, dried fruit, fruit juices, potato products · PreservativesSulphites can cause breathing problems in asthmatics and sensitive people; they must be labelled as an allergen.
Full detail → · Found in: wine, dried fruit, fruit juices, potato products · PreservativesNatural peptide made by lactic acid bacteria; safe at usual levels.
Full detail → · Found in: processed cheese, desserts, canned food · PreservativesNitrites can form nitrosamines in the body and at high heat; processed meat is classed as carcinogenic and regular intake raises colorectal cancer risk.
Full detail → · Found in: ham, salami, frankfurters, bacon · Preservatives · in the bookNitrites can form nitrosamines in the body and at high heat; processed meat is classed as carcinogenic and regular intake raises colorectal cancer risk. Nitrite-free hams and cured meats are available.
Full detail → · Found in: ham, salami, frankfurters, bacon · Preservatives · in the bookIt turns into nitrite in meat, so similar concerns apply as for E250.
Full detail → · Found in: ham, salami, frankfurters, bacon · PreservativesConverts to nitrite; best limited along with cured meats.
Full detail → · Found in: dry-cured ham, salami, some cheeses · PreservativesThe main component of vinegar.
Full detail → · Found in: pickles, sauces, dressings · PreservativesFormed naturally in fermentation; familiar to the body.
Full detail → · Found in: sauerkraut, yoghurts, bread, olives · PreservativesApproved anti-mould agent; some studies examine effects on metabolism and child behaviour, evidence is inconclusive.
Full detail → · Found in: packaged sliced bread, toast bread, baked goods · PreservativesThe gas that makes drinks fizzy; harmless in itself.
Full detail → · Found in: fizzy drinks, protective packaging gas · OtherIt is vitamin C; it protects food from oxidation.
Full detail → · Found in: juices, meat products, bread, canned fruit · Antioxidants · in the bookA salt of vitamin C; in meat products it reduces nitrosamine formation.
Full detail → · Found in: meat products, drinks · AntioxidantsFat-soluble form of vitamin C; considered safe.
Full detail → · Found in: oils, margarines, soup bases · AntioxidantsNatural vitamin E that keeps fats from going rancid.
Full detail → · Found in: oils, margarines, cereals, nut spreads · Antioxidants · in the bookThe main active form of vitamin E.
Full detail → · Found in: oils, cereals, baby food · AntioxidantsSynthetic antioxidant; may irritate sensitive people and its hormonal effects are being studied.
Full detail → · Found in: frying oils, chewing gum, soup powders · AntioxidantsSynthetic antioxidant from the same family as BHA and BHT; effects on immunity at higher doses are under study.
Full detail → · Found in: fried snacks, instant noodles, fast food · AntioxidantsSynthetic antioxidant listed as possibly carcinogenic to humans.
Full detail → · Found in: biscuits, crisps, chewing gum, baking fats · Antioxidants · in the bookRelated to BHA; worth avoiding due to doubts about long-term safety and possible hormonal effects.
Full detail → · Found in: cereals, chewing gum, fats, snacks · Antioxidants · in the bookA natural fat-based emulsifier; for soy lecithin, non-GMO or sunflower lecithin is the better choice.
Full detail → · Found in: chocolate, margarine, baked goods, biscuits · Emulsifiers · in the bookSalt of lactic acid; keeps food moist and is safe.
Full detail → · Found in: meat products, baked goods · Acidity regulatorsFound naturally in citrus fruit; adds sourness and extends shelf life.
Full detail → · Found in: drinks, jams, confectionery, canned food · Acidity regulators · in the bookSalts of citric acid; no concern at normal levels.
Full detail → · Found in: processed cheese, drinks, jams · Acidity regulators · in the bookPotassium salts of citric acid; safe.
Full detail → · Found in: drinks, jams, confectionery, canned food · Acidity regulatorsCalcium salt of citric acid that also supplies calcium.
Full detail → · Found in: jams, canned vegetables, plant drinks · Acidity regulatorsA natural acid from grapes.
Full detail → · Found in: wine, confectionery, baking powder · Acidity regulatorsStrongly acidic additive typical of cola; regular high intake is linked to weaker bones and erodes tooth enamel.
Full detail → · Found in: cola drinks, some cheeses · Acidity regulatorsPhosphate additives are absorbed almost completely; high intake burdens the kidneys and bone mineral balance.
Full detail → · Found in: processed cheese, cured meats, cola, baking powder · Acidity regulatorsPhosphate additives are absorbed almost completely; high intake burdens the kidneys and bone mineral balance.
Full detail → · Found in: processed cheese, cured meats, cola, baking powder · Acidity regulatorsPhosphate additives are absorbed almost completely; high intake burdens the kidneys and bone mineral balance.
Full detail → · Found in: baking powder, milk powder, cereals · Acidity regulatorsBinds metals to prevent discolouration; in large amounts it may affect mineral absorption.
Full detail → · Found in: mayonnaise, dressings, canned pulses · AntioxidantsFibre from seaweed; no known risks.
Full detail → · Found in: ice cream, desserts, sauces, plant drinks · ThickenersSalt of alginic acid from seaweed; safe at usual levels.
Full detail → · Found in: ice cream, desserts, sauces, plant drinks · ThickenersGelling agent from red seaweed that also acts as fibre.
Full detail → · Found in: jellies, desserts, vegan confectionery · Thickeners · in the bookSeaweed thickener; research suggests it may promote gut inflammation, so people with IBD often avoid it.
Full detail → · Found in: cream, dairy desserts, plant drinks, ham · Thickeners · in the bookLess refined form of carrageenan; same concerns as E407.
Full detail → · Found in: dairy desserts, meat products · ThickenersFibre from carob seeds; well tolerated.
Full detail → · Found in: ice cream, desserts, sauces, plant drinks · ThickenersPlant fibre; in higher doses it can cause wind and digestive discomfort.
Full detail → · Found in: sauces, ice cream, gluten-free bakes, dressings · Thickeners · in the bookAcacia resin that also acts as soluble fibre.
Full detail → · Found in: confectionery, drinks, glazes · ThickenersMade by bacterial fermentation of sugar; well tolerated in small amounts, may bloat in large ones.
Full detail → · Found in: dressings, sauces, gluten-free bakes · ThickenersPlant fibre from tara shrub seeds; no known risks.
Full detail → · Found in: ice cream, desserts, sauces · ThickenersSugar alcohol; in larger amounts it causes bloating and diarrhoea.
Full detail → · Found in: sugar-free gum, sweets, 'diabetic' confectionery · Sweeteners · in the bookSugar alcohol; in larger amounts it causes bloating and diarrhoea.
Full detail → · Found in: chewing gum, sweets, dustings · SweetenersKeeps food moist; the body handles it as part of normal fat metabolism.
Full detail → · Found in: confectionery, dried fruit, protein bars · OtherSynthetic emulsifier; animal studies show it may disturb the gut mucus layer and microbiome.
Full detail → · Found in: ice cream, sauces, spray cream · Emulsifiers · in the bookSoluble fibre from apples and citrus.
Full detail → · Found in: jams, jellies, fruit yoghurts · Thickeners · in the bookPhosphate additives are almost fully absorbed; high intake burdens kidneys and bones.
Full detail → · Found in: cured meats, processed cheese, frozen fish, prawns · Acidity regulatorsPhosphate additives are almost fully absorbed; high intake burdens kidneys and bones.
Full detail → · Found in: cured meats, processed cheese, frozen fish, prawns · Acidity regulatorsPhosphate additives are almost fully absorbed; high intake burdens kidneys and bones.
Full detail → · Found in: cured meats, processed cheese, frozen fish, prawns · Acidity regulatorsIndigestible plant fibre that passes through unabsorbed.
Full detail → · Found in: grated cheese, tablets, reduced-fat bakes · ThickenersModified cellulose that is not absorbed; no problems at normal levels.
Full detail → · Found in: plant-based burgers, sauces, gluten-free bakes · ThickenersSynthetic emulsifier; animal studies show it may disturb the gut mucus layer and microbiome.
Full detail → · Found in: ice cream, sauces, baked goods, drinks · ThickenersMay contain traces of trans fats not shown in the nutrition table; a typical additive in ultra-processed bakery.
Full detail → · Found in: bread, pastries, margarines, ice cream · Emulsifiers · in the bookImproves bread volume; considered safe at usual levels but signals industrial baking.
Full detail → · Found in: bread, rolls, baked goods · EmulsifiersLets makers use less cocoa butter; considered safe but points to a cheaper recipe.
Full detail → · Found in: cheaper chocolate, chocolate coatings · EmulsifiersMade from substances the body knows (lactic acid, fatty acids); safe at normal levels.
Full detail → · Found in: sliced bread, pastries, coffee creamers · EmulsifiersUsed in small amounts and considered safe.
Full detail → · Found in: dried yeast, coatings, confectionery · EmulsifiersThe classic kitchen raising agent.
Full detail → · Found in: baking powder, biscuits, baked goods · Acidity regulators · in the bookTraditional raising agent and acidity regulator; safe.
Full detail → · Found in: gingerbread, cocoa, noodles · Acidity regulatorsBreaks down into gases during baking and barely remains in the product.
Full detail → · Found in: gingerbread, thin biscuits · Acidity regulatorsAnti-caking agent that also provides magnesium.
Full detail → · Found in: salt, icing sugar, supplements · Acidity regulatorsFirms texture and supplies calcium; no concern.
Full detail → · Found in: canned vegetables, tofu, cheese · OtherTraditional coagulant for tofu; a source of calcium.
Full detail → · Found in: tofu, bread · OtherUsed in processing and neutralised in the finished food.
Full detail → · Found in: pretzels, olives, cocoa · Acidity regulatorsAnti-caking agent for salt; at permitted levels it does not release harmful cyanide.
Full detail → · Found in: table salt · OtherAnti-caking agent; the substance is inert, but nanoparticles remain an open question.
Full detail → · Found in: spices, powdered mixes, salt · OtherContains aluminium; additives with aluminium are sensible to limit.
Full detail → · Found in: salt, powdered mixes · OtherTurns into gluconic acid, a normal metabolite in the body.
Full detail → · Found in: tofu, salami, baking powder · Acidity regulatorsThe basis of glutamates; when added it boosts flavour and can encourage overeating.
Full detail → · Found in: instant soups, crisps, stock cubes, seasoning mixes · Flavour enhancersSensitive people report headaches or palpitations; it also hides behind names like yeast extract or hydrolysed protein.
Full detail → · Found in: instant soups, crisps, stock cubes, seasoning mixes · Flavour enhancers · in the bookA glutamate salt with an effect like MSG; sensitive people may react the same way.
Full detail → · Found in: instant soups, crisps, stock cubes, seasoning mixes · Flavour enhancersFlavour enhancer often paired with E621; best avoided with gout or high uric acid.
Full detail → · Found in: instant soups, crisps, stock cubes, seasoning mixes · Flavour enhancers · in the bookFlavour enhancer often paired with E621; best avoided with gout or high uric acid.
Full detail → · Found in: instant soups, crisps, stock cubes, seasoning mixes · Flavour enhancers · in the bookFlavour enhancer often paired with E621; best avoided with gout or high uric acid.
Full detail → · Found in: instant soups, crisps, stock cubes, seasoning mixes · Flavour enhancersA common amino acid the body makes itself.
Full detail → · Found in: sauces, drinks, supplements · Flavour enhancersSilicone anti-foaming agent; not absorbed, but a typical marker of industrial frying and ultra-processing.
Full detail → · Found in: frying oils, fast food, instant soups · Other · in the bookA natural glaze for shine and surface protection.
Full detail → · Found in: fruit (surface), confectionery, cheese · Glazing agents · in the bookPlant wax from a palm; not absorbed and considered safe.
Full detail → · Found in: coated sweets, candies, fruit · Glazing agentsNatural resin from insects; safe but not vegan.
Full detail → · Found in: coated sweets, citrus (surface), tablets · Glazing agentsAmino acid that softens dough; may be of animal origin.
Full detail → · Found in: industrial bread, pizza dough · OtherProtective packaging gas; air is 78% nitrogen.
Full detail → · Found in: crisps, bagged salads, coffee · OtherPropellant for cream; safe in food, but inhaling it recreationally is not.
Full detail → · Found in: aerosol whipped cream · OtherArtificial sweetener linked to disruption of the gut microbiome; often combined with aspartame or sucralose.
Full detail → · Found in: sugar-free gum, 'zero' drinks, light yoghurts · Sweeteners · in the bookIn 2023 the WHO's IARC listed it as possibly carcinogenic; it breaks down into phenylalanine, aspartic acid and methanol and may reduce microbiome diversity. Unsuitable with phenylketonuria.
Full detail → · Found in: sugar-free gum, 'zero' drinks, light yoghurts · Sweeteners · in the bookBanned in the USA since 1970; allowed in the EU with a low daily limit.
Full detail → · Found in: tabletop sweeteners, diet drinks, jams · Sweeteners · in the bookSugar alcohol; in larger amounts it causes bloating and diarrhoea.
Full detail → · Found in: sugar-free candies, cake decorations · SweetenersThe oldest artificial sweetener; cancer fears were not confirmed in humans, but effects on the microbiome are studied.
Full detail → · Found in: tabletop sweeteners, diet drinks · SweetenersA chlorinated sugar derivative; studies suggest it can reduce gut microbiome diversity.
Full detail → · Found in: sugar-free gum, 'zero' drinks, light yoghurts · Sweeteners · in the bookPlant-based, calorie-free and does not raise blood sugar; watch for blends with other sweeteners.
Full detail → · Found in: drinks, yoghurts, tabletop sweeteners · SweetenersVery intense sweetener related to aspartame; little long-term data.
Full detail → · Found in: drinks, chewing gum, baked goods · SweetenersCombines two sweeteners of concern (E950 and E951), so both sets of concerns apply.
Full detail → · Found in: sugar-free gum, 'zero' drinks, light yoghurts · SweetenersA polyol that raises blood sugar more than other sugar alcohols and causes diarrhoea in larger amounts.
Full detail → · Found in: 'sugar-free' chocolate, protein bars, chewing gum · Sweeteners · in the bookSugar alcohol; in larger amounts it causes bloating and diarrhoea.
Full detail → · Found in: sugar-free sweets, ice cream · SweetenersLow-GI polyol that protects teeth; laxative in large doses and toxic to dogs.
Full detail → · Found in: chewing gum, mints, baking sweetener · SweetenersAlmost calorie-free with no effect on blood sugar; a 2023 study linked high levels with clotting risk, so use in moderation.
Full detail → · Found in: 'zero-calorie' sweeteners, keto products, drinks · SweetenersChemically altered starches; approved in themselves, but high on the list they mean many fast carbs and few nutrients.
Full detail → · Found in: instant soups, sauces, desserts, 'light' products · Thickeners · in the bookCarrier for flavourings and a humectant; approved in small amounts but signals a highly industrial product.
Full detail → · Found in: flavourings, icings, confectionery · Other · in the bookNothing found. Try another code or name.
Sugar has dozens of names
Sugars and sweeteners
The book starts from a simple principle: the body does not care which crop a sugar comes from, only how fast and how much of it must be processed. It therefore groups sugars by how they behave in the body – glucose goes straight into the blood and needs insulin, fructose is handled mainly by the liver, and sucrose is a mix of both. Honey, syrups and fruit concentrates are, metabolically, just other disguises of the same thing, and the legal word 'sugar' only means sucrose, so 'no added sugar' does not rule out the rest. If a label shows words ending in '-ose', syrup, concentrate, molasses or dextrin, it is sugar – and if one of them is among the first three ingredients, you are holding a sweet.
Glucose (dextrose)Limit
Glycaemic index100
Fructose share0 %
The reference sugar with the fastest blood-sugar rise; it enters the blood directly and needs insulin.
On the label as: glucose, dextrose, grape sugarFructose (fruit sugar)Avoid
Glycaemic index20
Fructose share100 %
The low GI is misleading: the liver handles most fructose, and in excess it promotes fatty liver and uric acid and blunts leptin signalling. In whole fruit, fibre slows it down.
On the label as: fructose, fruit sugar, crystalline fructoseSucrose (white, cane, brown sugar)Limit
Glycaemic index65
Fructose share50 %
Half glucose, half fructose. The legal word 'sugar' means sucrose, so 'no added sugar' does not exclude other sugars.
On the label as: sugar, sucrose, cane sugar, brown sugar, evaporated cane juice, beet sugarGlucose-fructose syrup (HFCS, isoglucose)Avoid
Glycaemic index68
Fructose share55 %
Cheap liquid sugar from corn or wheat; fructose share varies (typically 42–55% in the US). A hallmark of ultra-processed drinks and sweets.
On the label as: glucose-fructose syrup, fructose-glucose syrup, high-fructose corn syrup, HFCS, isoglucose, corn syrupGlucose syrupLimit
Glycaemic index100
Fructose share0 %
Broken-down starch, mostly glucose and maltose; raises blood sugar quickly.
On the label as: glucose syrup, dried glucose syrup, starch syrupMaltodextrinAvoid
Glycaemic index105
Fructose share0 %
A non-sweet starch powder that raises blood sugar as much as or more than glucose; hides in 'light' and protein products.
On the label as: maltodextrin, dextrin, starch hydrolysateMaltose (malt sugar)Limit
Glycaemic index105
Fructose share0 %
Two glucose molecules; acts like pure glucose in the blood.
On the label as: maltose, malt sugar, maltose syrupMalt extract (barley malt syrup)Limit
Glycaemic index105
Fructose share0 %
Sounds like a grain but is mostly maltose; common in cereals and bread.
On the label as: malt extract, barley malt syrup, malt syrupInvert sugar (invert syrup)Limit
Glycaemic index60
Fructose share50 %
Sucrose split into free glucose and fructose; metabolically the same as sugar.
On the label as: invert sugar, invert syrup, golden syrupLactose (milk sugar)Fine
Glycaemic index46
Fructose share0 %
Natural milk sugar with a moderate effect on blood sugar; a problem only with lactose intolerance.
On the label as: lactose, milk sugar, milk powder, wheyHoneyLimit
Glycaemic index58
Fructose share55 %
Natural, yet metabolically close to glucose-fructose syrup; it has traces of enzymes and polyphenols, but the amount is what counts.
On the label as: honeyMaple syrupLimit
Glycaemic index54
Fructose share50 %
Mostly sucrose with a few minerals; the body treats it as sugar.
On the label as: maple syrupAgave syrupAvoid
Glycaemic index15
Fructose share85 %
Sold as healthy for its low GI, but it is mostly fructose, which burdens the liver.
On the label as: agave syrup, agave nectarCoconut sugarLimit
Glycaemic index54
Fructose share45 %
Mostly sucrose; less refined, but still sugar metabolically.
On the label as: coconut sugar, coconut blossom sugar, palm sugarDate syrup / date sugarLimit
Glycaemic index—
Fructose share50 %
Whole dates contain fibre; the syrup is mostly concentrated sugar.
On the label as: date syrup, date sugar, date pasteRice syrupLimit
Glycaemic index98
Fructose share0 %
Fructose-free but with a very high GI; may contain traces of arsenic from rice.
On the label as: rice syrup, brown rice syrup, rice maltMolassesLimit
Glycaemic index55
Fructose share50 %
A by-product of sugar refining; richer in minerals but still mainly sugar.
On the label as: molasses, blackstrap molasses, treacleFruit juice concentrateAvoid
Glycaemic index—
Fructose share60 %
Juice stripped of water and fibre, i.e. concentrated fructose and glucose; legally it may escape the 'added sugar' label and even counts towards the stated fruit content.
On the label as: apple juice concentrate, grape juice concentrate, fruit juice concentrateXylitol (birch sugar)Fine
Glycaemic index12
Fructose share0 %
Low GI and good for teeth; laxative in larger doses. Toxic to dogs.
On the label as: xylitol, E967, birch sugarErythritolLimit
Glycaemic index0
Fructose share0 %
Almost calorie-free with no blood-sugar effect; use moderately since high levels were linked to clotting risk (2023).
On the label as: erythritol, E968SorbitolLimit
Glycaemic index9
Fructose share0 %
Typical in sugar-free gum; a few grams can cause bloating and diarrhoea.
On the label as: sorbitol, E420, sorbitol syrupMaltitolLimit
Glycaemic index35
Fructose share0 %
Raises blood sugar most of all polyols; 'sugar-free' products with it are not neutral for diabetics.
On the label as: maltitol, E965, maltitol syrupIsomaltLimit
Glycaemic index2
Fructose share0 %
Mild effect on blood sugar; laxative in larger amounts.
On the label as: isomalt, E953SteviaFine
Glycaemic index0
Fructose share0 %
Plant-based, calorie-free sweetener with no blood-sugar rise; check whether it is blended with erythritol or maltodextrin.
On the label as: stevia, steviol glycosides, E960, rebaudioside AMonk fruit (luo han guo)Fine
Glycaemic index0
Fructose share0 %
Natural, calorie-free sweetener with no blood-sugar effect; not yet broadly approved as a sweetener in the EU.
On the label as: monk fruit extract, luo han guo, mogrosidesAllulose (psicose)Fine
Glycaemic index0
Fructose share0 %
A rare sugar with minimal calories that barely raises blood sugar; not yet approved as food in the EU.
On the label as: allulose, D-psicoseSucraloseLimit
Glycaemic index0
Fructose share0 %
Calorie-free artificial sweetener linked to reduced gut microbiome diversity.
On the label as: sucralose, E955AspartameLimit
Glycaemic index0
Fructose share0 %
Listed as possibly carcinogenic since 2023 (IARC); may reduce microbiome diversity.
On the label as: aspartame, E951, contains a source of phenylalanineAcesulfame KAvoid
Glycaemic index0
Fructose share0 %
Artificial sweetener linked to microbiome disruption; in drinks it is usually combined with other sweeteners.
On the label as: acesulfame K, acesulfame potassium, E950SaccharinLimit
Glycaemic index0
Fructose share0 %
The oldest artificial sweetener; its effects on the microbiome and glucose control are being studied.
On the label as: saccharin, E954CyclamateAvoid
Glycaemic index0
Fructose share0 %
Banned in the USA since 1970; permitted in the EU with a low daily limit.
On the label as: cyclamate, sodium cyclamate, E952Ratings are informative and based on available knowledge; some are debated among experts. With allergies, intolerances and conditions, follow your doctor’s advice.