Sugar substitutes are chemical or plant-based substances that are used to sweeten or improve the taste of food and beverages. Also, it is a food additive that gives it a sweet taste similar to sugar, while it contains significantly less dietary energy than sugar-based sweeteners. Hence, making it a calorie-free or low-calorie sweetener. They can refer to them as artificial sweeteners.
Artificial sweeteners can be derived from the manufacture of plant extracts or processed by chemical synthesis. Sugar alcohols such as erythritol, xylitol, and sorbitol are derived from sugars. Furthermore, most sugar substitutes are much sweeter than sugar. Therefore, a smaller amount of these sugar substitutes is what you need to get the same level of sweetness you derive from sugar. Some sugar substitutes are low in calories. Others have no calories.
Sugar substitutes are under regulation as food additives by the United States Food and Drug Administration (FDA). This means that the FDA examines scientific evidence to make sure a sugar substitute is safe before it can be used in food and beverages.
In addition, most people consume too much sugar and often have no idea.
Fortunately, there are many ways to sweeten food without adding sugar as we said earlier. This article explores the healthy alternatives that you can use instead.
Why Sugar Is Bad For You
For starters, sugar is not good. It does not contain proteins, essential fats, vitamins or minerals. There is really no need for it in your diet.
In fact, there is a long list of reasons why you should avoid it.
First, sugar interferes with the hormones in your body that regulate hunger and satiety. This can lead to increased calorie intake and weight gain.
Secondly, it also affects your metabolism, which can lead to increased storage of insulin and fat. In fact, many studies have shown a close link between sugar and obesity. In simple terms, people who consume more sugar are much more likely to be overweight or obese than those who consume less.
There is a direct link between high sugar consumption and some of the world’s deadliest diseases, including heart disease, diabetes, and cancer.
In addition, sugar is addictive in the sense that it releases Dopamine at the brain’s reward center, which is the same response addictive drugs cause. This leads to cravings and can lead to overeating.
Why Should You Go For Sugar Substitutes
Sugar substitutes provide sweetness and improve the taste of food without adding calories like sugar. Unlike sugar, they do not contribute to tooth decay. Most of them do not increase blood sugar. This can be useful if you are diabetic and should pay attention to the amount of sugar you consume.
Sugar substitutes can also be useful if you are trying to control the amount of calories you consume. Most “light”, “reduced-calorie” and “sugar-free” foods and drinks available today contain sugar sweeteners or sugar substitutes.
Although sugar substitutes contain fewer calories than sugar, it is better to limit them and emphasize healthy food choices. Fruits, vegetables, lean meats, and whole grains are the best sources of nutrition for your body.
Sugar Substitutes/Artificial Sweeteners Approved by FDA
The following sugar substitutes have FDA approval as a food additive in the United States:
- Acesulfame K (brand names: Sunett and Sweet One)
- Aspartame (two brands: Equal and Nutrasweet)
- Neotame (brand: Newtame)
- Saccharin (two brands: Sweet ‘N Low and Sweet Twin)
- Sucralose (brand: Splenda)
According to the FDA, some sugar substitutes are “generally recognized as safe” (GRAS). This means that they do not require FDA approval, as qualified experts agree that scientific evidence shows that these products can be used safely in food and beverages. Sugar substitutes in this category include highly purified stevia extracts called “steviol glycosides” (two brand names: Pure Via and Truvia) and monk fruit extracts (two brand names: Monk Fruit in the Raw and PureLo).
Sugar alcohols are another class of sweeteners that can serve as sugar substitutes. Examples include mannitol, sorbitol, and xylitol. The FDA has set sugar alcohols as “generally recognized as safe” for use in food and beverages.
In short, sugar is extremely unhealthy and should be avoided at all costs. Instead, consider the following alternatives.
Aspartame is a low-calorie sugar substitute. It is a combination of 2 amino acids: aspartic acid and phenylalanine. Also, it is about 200 times sweeter than sugar. It is part of the ingredient in thousands of processed foods and beverages. Products containing aspartame include yogurt, frozen desserts, pudding, dry dessert mixes, chewing gum, and soft drinks.
It serves as a tabletop sweetener. Certain medications (for example, cough drops) and vitamins contain it. Do not use Aspartame as a substitute for sugar during cooking. It loses its sweet taste when heated.
Aspartame is one of the most studied sugar substitutes in the US market. More than 100 studies have examined its safety. It was approved by the FDA as a food additive since 1981.
People with a rare condition called phenylketonuria (PKU) should not consume aspartame. In fact, your body cannot metabolize phenylalanine, which is one of the amino acids in aspartame.
According to the National Cancer Institute, there is no evidence that aspartame and other sugar substitutes that have the approval of the FDA for use in the United States cause cancer or other serious health problems. Medical research studies have shown that these sweeteners are safe for most people when used sparingly.
Saccharin is a low-calorie sugar substitute. It was discovered in 1879. It is 200 to 700 times sweeter than sugar, depending on its use. Some people may notice an aftertaste when they consume saccharin. However, to remove this effect in processed foods, there is usually the combination of saccharin and another sugar substitute.
Saccharin is in many processed foods and beverages, including chewing gum, canned fruits, baked goods, and soft drinks. It also serves as a tabletop sweetener. Some medications and vitamins use Saccharin.
Saccharin can serve as a sugar substitute during cooking. For best results, follow the package instructions to use in your recipes.
Saccharin is approved by the FDA as a food additive. You may remember that there was a label on Saccharin with a warning sign that it causes cancer. However, extensive research has been conducted on the safety of this sugar substitute. In 2000, the United States government eliminated the requirement of a warning label on food and beverages based on saccharin.
Sucralose is a sugar substitute without calories. It is about 600 times sweeter than sugar.
Thousands of processed foods and beverages use Sucralose. Some examples include soft drinks, fruit juices, willows, syrups, sweets, desserts, baked goods, and canned fruits. Other uses are for medications and nutritional purposes, for supplements and vitamins. Furthermore, it can serve as a tabletop sweetener.
Sucralose can be used in pastry because it does not lose its sweet taste at high temperatures. For best results, follow the package instructions to use in your recipes.
More than 110 studies have examined the safety of sucralose. It was approved by the FDA as a food additive since 1998.
According to the National Cancer Institute, there is no evidence that sucralose and other sugar substitutes approved for use in the United States cause cancer or other serious health problems.
4. Stevia Sweeteners
Stevia is a herbal sugar substitute that contains no calories and has no link to weight gain. The term “stevia” refers to Stevia rebaudiana, a plant in South America. Only certain parts of the plant are sweet. The highly purified extracts of the leaves of the plant are called “steviol glycosides”. They are 200 to 400 times sweeter than sugar.
Many processed foods and beverages, such as desserts, gum, baked goods, candy, and yogurt contain Stevia. It can serve as a tabletop sweetener. Stevia can also serve as a sugar substitute during cooking. For best results, follow the package instructions to use in your recipes.
According to the FDA, steviol glycosides are “generally recognized as safe” (GRAS). This means that qualified experts agree that the available scientific evidence on this sugar substitute shows that it is safe for use in food and beverages. Furthermore, studies in humans have shown that stevia is not associated with any adverse health effects.
Stevia is not only safe but also has certain health benefits. Several studies show that stevioside, one of the sweet compounds of stevia, can reduce blood pressure by 6 to 14%. It reduces blood sugar and insulin levels, which could help fight diabetes.
However, It should be noted that the two different sweet compounds extracted from the stevia plant – stevioside and rebaudioside A – have slightly different tastes.
Generally available in powder or liquid form, products marked “stevia” may contain one or both compounds in varying amounts.
That is why some varieties taste better than others and it may be necessary to experiment to find the one that suits you.
After all, if you need to sweeten something, stevia is probably the healthiest option.
5. Acesulfame K
Acesulfame K is a sugar substitute with no calories. It is 200 times sweeter than sugar. Other names for Acesulfame K are acesulfame potassium or Ace-K. It is used in combination with other sweeteners.
A variety of processed foods and beverages, including baked goods, sweets, frozen desserts, and non-alcoholic beverages have Acesulfame K. It can serve as a tabletop sweetener and can also serve in certain medications and in oral hygiene products (for example, toothpaste and mouthwashes).
Furthermore, Acesulfame k does not lose its sweet taste at high temperatures. Hence, one can make use of it in the kitchen because. For best results, follow the package instructions to use in your recipes.
More than 90 studies have examined the safety of acesulfame K. In 1988, It got FDA approval as a food additive. According to the National Cancer Institute, there is no evidence that acesulfame K causes cancer or other serious health problems.
Xylitol is a sugar alcohol with a sweetness similar to sugar. You can extract Xylitol from corn or birch wood and is found in many fruits and vegetables.
Xylitol contains 2.4 calories per gram, 40% fewer calories than sugar.
In addition, it does not increase blood sugar or insulin levels.
Most of the harmful effects associated with regular sugar are due to its high fructose content. However, xylitol does not contain fructose and, therefore, has no harmful effects associated with sugar.
In contrast, xylitol has multiple health benefits.
Several studies show that it can improve dental health by reducing the risk of cavities and tooth decay.
Additionally, xylitol increases the absorption of calcium by your body. It is not only good for your teeth, but also for your bone density, which can help protect you from osteoporosis.
The body tolerates Xylitol well, but eating too much can have side effects on digestion, such as gas, bloating and diarrhea.
It is worthy of note that xylitol is highly toxic to dogs. If you have a dog, you can keep xylitol out of reach or avoid having it at home.
Like xylitol, erythritol is a sugar alcohol, but it still contains fewer calories.
With only 0.24 calories per gram, erythritol contains 6% of the calories in regular sugar.
It also tastes almost identical to sugar, so it is an easy substitute.
Your body does not have the enzymes necessary to break down erythritol. As a result, there is direct absorption of erythritol into the bloodstream and its excretion in the urine without causing any changes in the body.
Therefore, it does not appear to have the detrimental effects of common sugar.
Additionally, erythritol does not increase blood sugar, insulin, cholesterol, and triglyceride levels.
It is safe for human consumption.
Human studies show no side effects of erythritol when consumed daily at 0.45 kg (1 gram) per pound of body weight, although higher doses may cause minor digestive problems in some people.
8. Coconut sugar
Coconut sugar is extracted from the sap of the coconut tree.
It contains some nutrients, such as iron, zinc, calcium, and potassium, as well as antioxidants.
Its glycemic index is also lower than that of sugar, which may be due in part to its inulin content.
Inulin is a type of fiber that decreases glucose uptake.
However, coconut sugar is still very caloric and contains the same amount of calories per serving as regular sugar.
It is also very rich in fructose, which is the main reason why regular sugar is so unhealthy in the first place.
At the end of the day, coconut sugar is very similar to normal table sugar.
Coconut sugar contains a small amount of fiber and nutrients. So it is a bit “less bad” than common sugar. However, it is still rich in fructose and should be consumed in moderation.
Molasses is a soft brown liquid with a thick consistency, similar to that of a syrup. It is made from sugarcane juice or sugar beet juice.
It contains a handful of vitamins and minerals, as well as several antioxidants.
Blackstrap molasses is richer in antioxidants than honey and maple syrup.
Furthermore, its high content of potassium and calcium can be beneficial for bone and heart health. It can also reduce blood sugar levels.
In general, molasses is a good substitute for refined sugar, but there is no reason to add it to your diet because it is still a form of sugar. Hence it should be consumed sparingly.
Honey is a thick and golden liquid produced by bees.
It contains traces of vitamins and minerals, as well as a large number of useful antioxidants.
Eating honey can help increase antioxidant levels in the blood. High levels of antioxidants in the blood are associated with a lower risk of disease.
In fact, honey has been shown to improve several disease risk factors.
One study found that consuming honey for eight weeks significantly reduced “bad” LDL cholesterol and blood triglycerides in diabetics.
It also increased “Good” HDL cholesterol. However, in the same study, a glycemic marker called HbA1c increased, which is not good.
Another study found that honey consumption decreased levels of C-reactive protein (CRP), which is a measure of inflammation.
It also reduced homocysteine, another blood marker associated with the disease.
Also, these two studies showed that honey had slightly less harmful effects on blood glucose and metabolism than regular sugar.
Although studies have shown that honey has promising health benefits, it still contains fructose, which can contribute to many health problems.
In short, honey is sugar and is not completely harmless.
11. Yacon Syrup
Yacon syrup is an extract from the yacon plant, native to South America. It is scientifically known as Smallanthus sonchifolius.
It has a sweet taste, a dark color and a thick consistency similar to molasses.
Recently it gained popularity as a weight-loss supplement after its presentation at the Dr. Oz Show, a television show by a famous American doctor.
A small study has shown that yacon syrup causes significant weight loss in overweight women, but additional research is needed to validate this claim.
Yacon syrup contains 40 to 50% fructooligosaccharides, which are a special type of sugar molecule that the human body cannot digest.
Because these sugar molecules are not digested, yacon syrup contains one-third of the calories in regular sugar or about 1.3 calories per gram.
Also, studies show that fructooligosaccharides can decrease the hunger hormone ghrelin, which can reduce appetite and help you eat less.
They also nourish the beneficial bacteria in your intestine, which are extremely important for your overall health. The presence of healthy intestinal bacteria has been associated with a reduced risk of diabetes and obesity, improved immunity and improved brain function.
Yacon syrup is generally considered safe, but the consumption of large amounts can cause excessive gas, diarrhea or general digestive discomfort.
Another disadvantage of yacon syrup is that it cannot be cooked at high temperatures destroying the structure of fructooligosaccharides.
Instead, you can use yacon syrup to sweeten your coffee or tea, add it to salad dressings or mix it with oatmeal.
12. Maple Syrup
Maple syrup is a thick sweetened liquid obtained from the cooking of maple sap.
It contains a decent amount of minerals, such as calcium, potassium, iron, zinc, and manganese.
It also contains at least 24 different types of antioxidants.
Some sample studies have shown that maple syrup may even have anticancer effects, but more research is needed to confirm it.
Maple syrup contains beneficial nutrients and antioxidants, but it is very rich in sugar. Its glycemic index is slightly lower than that of regular sugar. It can’t raise blood sugar so fast, but it will increase anyway.
Like coconut sugar and honey, maple syrup is a slightly better option than regular sugar, but should still be consumed in moderation.
Avoid Replacing Sugar with these Sweeteners
Some sweeteners can actually cause more harm than good. Some may even be more dangerous than sugar.
You will find below sugar substitutes to avoid.
1. Agave Nectar
Agave nectar is produced by the agave plant.
It is often sold as a healthy alternative to sugar, but it is probably one of the healthiest sweeteners on the market.
It contains 85% fructose, which is much higher than regular sugar.
As mentioned earlier, high levels of fructose are strongly associated with obesity and other serious diseases.
Although marketed as a healthy alternative to sugar, agave nectar contains even more fructose than sugar and should be avoided.
2. High Fructose Corn Syrup
High Fructose Corn Syrup (HFCS) is a sweetener made from corn syrup.
It is commonly used to soften processed foods and soft drinks.
As the name suggests, it is very rich in fructose.
It can increase your risk of weight gain, obesity, diabetes, and other serious illnesses such as cancer.
It’s as bad as sugar and should be avoided at all costs.
Although you normally do not use HFCS as an individual ingredient in your homemade recipes, it is commonly found in sauces, salad dressings and other condiments with which you can cook.
Summary And Conclusion
Sugar can be harmful to your health. So make sure you reduce your sugar intake by choosing the right sugar substitute. These sweeteners can have a lot of health benefits to you in comparison to sugar.
Remember to always make your health a priority by choosing what is right for you.
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