Sugar Alternatives Debunked
With so many choices for sugar and sugar substitutes in the marketplace these days, describing it as overwhelming can be an understatement. And some of the time the substitutes for sugar are worse than the sugar itself. But with so many options out there who has the time to research exactly what is the best sugar alternative for you! I have taken the guess work out for you, I have compiled a list of common sugar substitutes, some are natural, some are not. And I have summed them up for you, allowing you to make an informed decision next time you're tossing up between the equal or the teaspoon of sugar to put in your cup of coffee.
CANE SUGAR
Brown/white/raw
No matter what form the cane sugar comes in it all has a similar effect on the body. Sugar in this form is a simple sugar, meaning that it needs little processing by the body to be broken down and used by the body. For this reason it causes spikes in blood sugar when consume in large amounts and when this happens for a prolonged time the body starts to rely on this sugar hit and aspects of your health will start to deteriorate. The insulin which takes the excess sugar from the blood into the muscles gets tired of working overtime, leading to negative cardiovascular effects, energy fluctuations and moods changes just to name a few.
So in small amounts sugar is generally well tolerated by the body and in its most natural form (raw and organic) it is a chemical free source of energy which can be readily used by the body.
So the bottom line, sugar is best consumed in its most natural form, in very small amounts and not to often.
STEVIA
Stevia is a green leafy plant but modern stevia is generally sold in the form of the extract (liquid) and powder. Stevia is hard to use in cooking, in the sense that you don’t need to use very much at all to get a strong sweet taste.
Pros: Health benefits such as managing blood sugar levels and lowering blood pressure. Overall safety of stevia is high, with no adverse health effects currently known.
Cons: A distinctive taste which is unpleasant to some
COCONUT SUGAR
Made from the sap of the coconut plant (not to be confused with palm sugar..this comes from a different part of the plant). Coconut sugar is really easy to substitute with normal sugar, in terms of quantity and taste.
Pros: Low GI, contains vitamins, minerals and fibre unlike many other sweetener options
Cons: High calorie, similar to normal sugar, moderate amount of fructose.
AGAVE
From the same plant as tequila comes agave syrup. This super sweet alternative is often found in many ‘healthy’ foods. If you are a diabetic this may be a healthier option, however, like everything, consume it in moderation.
The trouble with agave is because it is so high in fructose, it doesn't impact the blood sugar as much but it does impact the bodies metabolism of sugars and in particular how the liver processes sugars. Fructose, in high amounts means that the excess gets stored in the liver, so not overloading the body with fructose is very important.
Pros: Low GI (effect on blood sugar)
Cons: Very high fructose (about 85%), highly processed and heat treated (translation: any beneficial enzymes or nutrients that were one in the syrup are no longer)
HONEY
Not all honeys were created equal so we need to make sure we are comparing the right types of honey.
Generally speaking, if you buy it from the supermarket it is no good. Why? It has been heat treated and processed to almost an inch of its life, leaving refined sugar with little to none nutritional benefit.
Instead opt for a raw organic and local honey if available.
Pro’s: natural and unprocessed, antimicrobial activity (meaning that it helps to support your immune system in fighting off any bugs that might be hanging around.
Cons: Relatively high fructose content and a moderate GI
RICE MALT SYRUP
Made by adding enzymes to breakdown the starches found in brown rice, then heated until it is broken down to a syrup.
Pros: Fructose free
Cons: High GI (98!!) and therefore has a strong effect on blood sugar. No nutritional benefit despite brown rice being very nutritious.
MAPLE SYRUP
When choosing maple syrup, make sure you get real maple syrup and not the maple flavoured syrup.
Pros: Contains some vitamin and minerals. Moderate GI of 55, so still better than refined sugar. high in antioxidants
Cons: Still high in sugar, for 100g of maple syrup equals about 22 teaspoon of sugar.
ARTIFICIAL SWEETENERS
Aspartame has been found to cause lymphomas and leukaemia in rats. Also known as E951, Aspartame is an artificial sweetener which is approximately 200 times sweet than sugar.
You will find aspartame in many products which are ‘sugar free’. Think diet soft drinks, chewing gums, even some supplements will contain aspartame as the sweetener.
Aspartame is most often labeled as containing phenylaline.
Symptoms that have been linked to aspartame include neurological and behavioural changes. Other research has linked it to an increased risk in developing cancer, headaches and MS.
HIDDEN SOURCES OF SUGAR
Maltodextrin
You will find maltodextrin in so many processed foods and supplements you will be amazed. But not mane people are actually aware of what it is. It is used as a thickener, filler and preservative. It is derived from starch and it can cause blood sugar spikes and is considered quite high GI. Because it is processed it is easily taken up by the body as it is partially broken down already and will essentially act like sugar ice its been taken up by the body, with the excess being stored as fat.
SUGAR ALCOHOLS
XYLITOL
Xylitol is a sugar alcohol which is used as a natural sweetener in many sugar free products. Xylitol is antibacterial and can help to fight tooth decay in the mouth. It works to balance the pH of the mouth, keeping enamel and gums strong and healthy. Toothpastes and chewing gums that contain xylitol are beneficial for reducing tooth decay, although it all depends on the concentration of xylitol present.
Because xylitol is a sugar alcohol, it is poorly digested from the body and regularly contributes to people digestive symptoms such as bloating. Like everything, when xylitol is consumed in moderation it is generally fine and well tolerated. When consumed in large amounts then effects similar to that of sugar will start to take effect such as weight gain, blood sugar spikes etc.
SORBITOL
Similarly to xylitol, sorbitol is an alcohol sugar. It has minimal effects on blood glucose and has a low GI. Metabolic impacts of sorbitol appear to be minimal as well, with caloric load being a lot lower than that of other sweeteners. Like xylitol the only thing t be concerned about in regards to sorbitol is the impact on the digestive tract, as some people may find it quite hard to digest sorbitol, contributing to gut symptoms like bloating.
ERYTHRITOL
Again, similar xylitol and sorbitol, eryhtritol is an alcohol sugar. It’s effects on caloric intake and blood sugar is minimal. However unlike xylitol and sorbitol it appears to be tolerated better by people with digestive issues. Making this substitute a win-win.
