SUGAR SUBSTITUTES : 8 HEALTHY ALTERNATIVES
Sugar provides energy but not the essential minerals the body needs. Since many people like sweets, sugar is added to many products and about 80% of prepackaged foods contain a certain amount. The World Health Organization recommends consuming no more than 50 grams of sugar per day (max 10% of the daily energy intake) which is equivalent to 12 teaspoons for an adult. If you reduce the amount to 6 teaspoons it would be even better.
From honey to stevia, today there are many products that can replace sugar and which are considered healthier. Let's find out if it's true and what they are.
1. BIRCH SUGAR
Xylitol is a sugar alcohol (E 967), it is used as a sugar substitute and is better known as birch sugar. It is a natural component of some vegetables and fruits (for example cabbage, berries and plums) and can be industrially produced from hydrolyzed xylan (a hemicellulose) in xylose and further processed until xylitol is obtained. Since the process is very expensive, today the sugar from the birch wood is also produced from the waste of the corn cobs.
Pros: Birch sugar has 40% fewer calories than refined sugar, does not cause blood sugar levels to rise after eating and does not cause tooth decay. The good thing is that it has the same sweetness as normal sugar.
Cons: xylitol by contrast, has about 240 calories per 100 g and if you eat it in large quantities (20-30 g), symptoms such as flatulence or diarrhea may occur. Since there is not much research on xylitol, it is best to take it in reduced doses.
2. HONEY
Honey is a natural food, it contains many nutrients and is considered one of the oldest sweeteners. It is produced by bees that collect flower nectar, break it down into simple sugars and store it in the melaria bag.
Pros: honey has long been used in natural medicine for its anti-inflammatory, antibacterial and antiseptic properties and together with ginger it is a good remedy for colds.
Cons: 100 g of honey contains about 310 calories, almost as much as 100 g of white sugar and is as sweet as sugar in an 80% percentage.
Warning!
Children under the age of 1 should not eat honey because this natural sweetener may contain a bacterium that grows in the immature digestive system of children and can cause infant botulism (botulinum intoxication). In addition, honey causes caries, like sugar.
3. STEVIA
Steviolic glycoside is extracted from a South American plant called stevia rebaudiana and has been approved as an additive in the EU since 2011. Prior to this, it was sold as an additive in hygiene products.
Pros: it has no calories, does not damage the health of the teeth, has no effect on the blood sugar level and can also be used by diabetics.
Cons: the stevia that is added to food is a chemical extract (E 960) and therefore does not contain any essential nutrients. Although it is sweeter than sugar, it has a bitter aftertaste.
Curiosity:
Stevia is 300 times sweeter than white sugar.
4. AGVAE NECTAR
Also known as agave syrup, this substance is produced from agave juice, a plant found in Mexico. It tastes similar to honey but has a less dense consistency.
Pros: unlike normal sugar, agave contains metabolic, vitamins and minerals. It is more liquid than honey and therefore more easily soluble in food or drink. In addition, it is also good for vegans.
Cons: it has the same calories as honey, therefore not much less than sugar. Due to the high amount of fructose it contains, this sweetener has a low glycemic index, but taking large amounts of fructose in the long term is harmful to health because it can increase the levels of fat in the blood and also in the liver, increase the insulin resistance, as well as increasing the risk of metabolic syndrome and type 2 diabetes.
Did you know that?
The glycemic index indicates the ability of carbohydrates to raise blood sugar.
5. Erythritol
Erythritol, just like birch sugar, is a substitute for sugar. It is found naturally in foods such as strawberries, pears, melons and grapes. For industrial purposes, however, erythritol is obtained from corn or mushrooms.
Pros: erythritol has very few calories and does not harm the teeth. In addition, it has no effect on blood sugar.
Cons: this sweetener, however, can be very expensive: a kilo costs between seven and twelve euros, depending on the manufacturer. High consumption can cause flatulence or laxative effects.
Good to know…
.... The sweetening power of erythritol corresponds to about 70% than that of sugar, so be careful when cooking!
6. COCONUT SUGAR
This sugar is made from the nectar of the flowers of the coconut palm and has the same taste as caramel.
Pros: It is as sweet as regular granulated sugar.
Cons: it has a lower glycemic index than sugar (35) but this is due to the amount of fructose contained, as for the agave nectar. It is a pure form of sugar and is not suitable for example for people with type 2 diabetes. This sugar also costs about € 20 per kg and is therefore not very cheap but it is normal considering that it is extracted by hand.
7. DATES
The dates originate in the Persian Gulf and are the fruits of the date palm, a desert plant that needs a lot of sun and a lot of water. There are over a hundred different varieties. Tunisia, Morocco and Algeria are the main producing countries.
Pros: dates are particularly rich in vitamins A and B and also provide a lot of potassium (650 mg) and magnesium (65 mg). Their high antioxidant content makes them anti-inflammatory. Thanks to the high fiber content, dates (like other dried fruit) are a good remedy to stimulate digestion.
Cons: these fruits are however a food rich in sugars and have a high caloric content (100 g provide 290 kcal), excessive consumption is therefore highly not recommended for diabetics.
How to use them:
Dates can be used in many ways in the kitchen. Whether it's a snack, stuffed with almond cream, or added to smoothies and salads ... creativity knows no limits.
8. MAPLE SYRUP
Maple syrup extracted from the maple tree is delicious with pancakes and instead of sugar in tea.
Pros: it is a natural product, unlike normal sugar, it contains more than 50 components including antioxidants and molecules with anti-inflammatory properties. The darker the syrup, the higher the concentration of these components. In addition, 100 g of syrup have 90 mg of calcium, 185 mg of potassium, 25 mg of magnesium and 2 mg of iron. However, you need to evaluate how many of the benefits you get from these nutrients.
Cons: the degree of sweetness (100 g have 260 cal) is between 60 and 70% lower than refined sugar. Be careful when buying it to evaluate the purity of its components. Maple syrup often contains sugary water and is not recommended on a diet. It may also contain glucose and fructose which is why diabetics should be careful not to consume it in excess.
Did you know that?
40 liters of maple sap are needed to make the syrup.
8 ALTERNATIVES TO SUGAR >> WHAT IS THE BEST?
Summary of the pros and cons to understand the most suitable alternative to sugar:
Birch sugar does not increase blood sugar levels but has 240 calories per 100 g.
Honey has antibacterial and anti-inflammatory properties but is high in calories: 310 calories per 100 g.
Stevia does not have many calories, but has a chemical extract (E 960).
Agave nectar has minerals and vitamins but can in the long run and if consumed in large quantities, increase blood fat.
Erythritol has a sweetening power of about 70% (compared to sugar), however it has very few calories and does not damage the teeth.
Coconut sugar contains magnesium, iron and zinc but also a lot of fructose. It is also very expensive.
The dates, being dried, are a perfect source of energy to always carry with them, moreover they can stimulate digestion. However, due to their high calorie content, they should not be consumed excessively.
Maple syrup is a natural alternative that contains antioxidants and anti inflammatories but is less sweet than sugar and therefore needs more.
In conclusion, many alternatives to sugar are considered healthier than they really are, but many contain too much fructose or are chemical extracts. For this reason we recommend using these alternatives sparingly or trying to decrease the sugar dose. When you are about to put sugar, ask yourself if you really need it.
Sugar provides energy but not the essential minerals the body needs. Since many people like sweets, sugar is added to many products and about 80% of prepackaged foods contain a certain amount. The World Health Organization recommends consuming no more than 50 grams of sugar per day (max 10% of the daily energy intake) which is equivalent to 12 teaspoons for an adult. If you reduce the amount to 6 teaspoons it would be even better.
From honey to stevia, today there are many products that can replace sugar and which are considered healthier. Let's find out if it's true and what they are.
1. BIRCH SUGAR
Xylitol is a sugar alcohol (E 967), it is used as a sugar substitute and is better known as birch sugar. It is a natural component of some vegetables and fruits (for example cabbage, berries and plums) and can be industrially produced from hydrolyzed xylan (a hemicellulose) in xylose and further processed until xylitol is obtained. Since the process is very expensive, today the sugar from the birch wood is also produced from the waste of the corn cobs.
Pros: Birch sugar has 40% fewer calories than refined sugar, does not cause blood sugar levels to rise after eating and does not cause tooth decay. The good thing is that it has the same sweetness as normal sugar.
Cons: xylitol by contrast, has about 240 calories per 100 g and if you eat it in large quantities (20-30 g), symptoms such as flatulence or diarrhea may occur. Since there is not much research on xylitol, it is best to take it in reduced doses.
2. HONEY
Honey is a natural food, it contains many nutrients and is considered one of the oldest sweeteners. It is produced by bees that collect flower nectar, break it down into simple sugars and store it in the melaria bag.
Pros: honey has long been used in natural medicine for its anti-inflammatory, antibacterial and antiseptic properties and together with ginger it is a good remedy for colds.
Cons: 100 g of honey contains about 310 calories, almost as much as 100 g of white sugar and is as sweet as sugar in an 80% percentage.
Warning!
Children under the age of 1 should not eat honey because this natural sweetener may contain a bacterium that grows in the immature digestive system of children and can cause infant botulism (botulinum intoxication). In addition, honey causes caries, like sugar.
3. STEVIA
Steviolic glycoside is extracted from a South American plant called stevia rebaudiana and has been approved as an additive in the EU since 2011. Prior to this, it was sold as an additive in hygiene products.
Pros: it has no calories, does not damage the health of the teeth, has no effect on the blood sugar level and can also be used by diabetics.
Cons: the stevia that is added to food is a chemical extract (E 960) and therefore does not contain any essential nutrients. Although it is sweeter than sugar, it has a bitter aftertaste.
Curiosity:
Stevia is 300 times sweeter than white sugar.
4. AGVAE NECTAR
Also known as agave syrup, this substance is produced from agave juice, a plant found in Mexico. It tastes similar to honey but has a less dense consistency.
Pros: unlike normal sugar, agave contains metabolic, vitamins and minerals. It is more liquid than honey and therefore more easily soluble in food or drink. In addition, it is also good for vegans.
Cons: it has the same calories as honey, therefore not much less than sugar. Due to the high amount of fructose it contains, this sweetener has a low glycemic index, but taking large amounts of fructose in the long term is harmful to health because it can increase the levels of fat in the blood and also in the liver, increase the insulin resistance, as well as increasing the risk of metabolic syndrome and type 2 diabetes.
Did you know that?
The glycemic index indicates the ability of carbohydrates to raise blood sugar.
5. Erythritol
Erythritol, just like birch sugar, is a substitute for sugar. It is found naturally in foods such as strawberries, pears, melons and grapes. For industrial purposes, however, erythritol is obtained from corn or mushrooms.
Pros: erythritol has very few calories and does not harm the teeth. In addition, it has no effect on blood sugar.
Cons: this sweetener, however, can be very expensive: a kilo costs between seven and twelve euros, depending on the manufacturer. High consumption can cause flatulence or laxative effects.
Good to know…
.... The sweetening power of erythritol corresponds to about 70% than that of sugar, so be careful when cooking!
6. COCONUT SUGAR
This sugar is made from the nectar of the flowers of the coconut palm and has the same taste as caramel.
Pros: It is as sweet as regular granulated sugar.
Cons: it has a lower glycemic index than sugar (35) but this is due to the amount of fructose contained, as for the agave nectar. It is a pure form of sugar and is not suitable for example for people with type 2 diabetes. This sugar also costs about € 20 per kg and is therefore not very cheap but it is normal considering that it is extracted by hand.
7. DATES
The dates originate in the Persian Gulf and are the fruits of the date palm, a desert plant that needs a lot of sun and a lot of water. There are over a hundred different varieties. Tunisia, Morocco and Algeria are the main producing countries.
Pros: dates are particularly rich in vitamins A and B and also provide a lot of potassium (650 mg) and magnesium (65 mg). Their high antioxidant content makes them anti-inflammatory. Thanks to the high fiber content, dates (like other dried fruit) are a good remedy to stimulate digestion.
Cons: these fruits are however a food rich in sugars and have a high caloric content (100 g provide 290 kcal), excessive consumption is therefore highly not recommended for diabetics.
How to use them:
Dates can be used in many ways in the kitchen. Whether it's a snack, stuffed with almond cream, or added to smoothies and salads ... creativity knows no limits.
8. MAPLE SYRUP
Maple syrup extracted from the maple tree is delicious with pancakes and instead of sugar in tea.
Pros: it is a natural product, unlike normal sugar, it contains more than 50 components including antioxidants and molecules with anti-inflammatory properties. The darker the syrup, the higher the concentration of these components. In addition, 100 g of syrup have 90 mg of calcium, 185 mg of potassium, 25 mg of magnesium and 2 mg of iron. However, you need to evaluate how many of the benefits you get from these nutrients.
Cons: the degree of sweetness (100 g have 260 cal) is between 60 and 70% lower than refined sugar. Be careful when buying it to evaluate the purity of its components. Maple syrup often contains sugary water and is not recommended on a diet. It may also contain glucose and fructose which is why diabetics should be careful not to consume it in excess.
Did you know that?
40 liters of maple sap are needed to make the syrup.
8 ALTERNATIVES TO SUGAR >> WHAT IS THE BEST?
Summary of the pros and cons to understand the most suitable alternative to sugar:
Birch sugar does not increase blood sugar levels but has 240 calories per 100 g.
Honey has antibacterial and anti-inflammatory properties but is high in calories: 310 calories per 100 g.
Stevia does not have many calories, but has a chemical extract (E 960).
Agave nectar has minerals and vitamins but can in the long run and if consumed in large quantities, increase blood fat.
Erythritol has a sweetening power of about 70% (compared to sugar), however it has very few calories and does not damage the teeth.
Coconut sugar contains magnesium, iron and zinc but also a lot of fructose. It is also very expensive.
The dates, being dried, are a perfect source of energy to always carry with them, moreover they can stimulate digestion. However, due to their high calorie content, they should not be consumed excessively.
Maple syrup is a natural alternative that contains antioxidants and anti inflammatories but is less sweet than sugar and therefore needs more.
In conclusion, many alternatives to sugar are considered healthier than they really are, but many contain too much fructose or are chemical extracts. For this reason we recommend using these alternatives sparingly or trying to decrease the sugar dose. When you are about to put sugar, ask yourself if you really need it.
Comments
Post a Comment
Please dont enter any spam link in the comment box.