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Sugar substitutes
Table of Contents
1. Sugar is what it really is
Sugar is a sucrose produced in Poland from sugar beets. It is high in calories. 100 g provides 405 kcal. However, these are so-called empty calories because sugar does not provide us with any additional nutrients besides energy.2. Natural sugar equivalents
So let's take a look at some of the most popular and readily available natural sugar equivalents.3. The honey
100 g contains about 325 kcal. In Poland, it is the most popular sugar substitute. It is hardly surprising is readily available, and therefore cheap. Known for generations as an immunosuppressant and wound healing agent. It reduces coughing, lowers blood pressure, and low cholesterol levels.4. It's worth remembering!
On the one hand, honey improves the lipid profile, but when used in excess, it can make it harder to control glucose. It is certainly better tolerated than sucrose, but scientific reports confirm that it is better not to exceed a daily serving of honey of 30 g. If in doubt, you should consult a diabetic or a dietitian.5. Stevia
It is a plant native to South America. It contains no calories. It is up to 300 times sweeter than regular sugar. In Brazil and Paraguay it has been used in folk medicine for centuries, but worldwide for many years, stevia has been considered a carcinogen by experts. It wasn't until 2011 that new research found that stevia is safe. Steviol glycosides and stevioside are the two compounds responsible for stevia's high sweetness.6. It's worth remembering!
Manufacturers often add maltodextrin, which is a flavor enhancer but also contains several calories, to the available store-bought products described as stevia. Therefore, it is important to read the label carefully before buying to choose a good quality product that will serve its purpose. It is also worth noting that stevia is not very well suited for baking, especially on a yeast-based basis.7. Xylitol
It is obtained from the bark of the birch tree. It has high antibacterial and antifungal properties, which makes it anti-inflammatory. It is low and contains about 240 kcal per 100 g of product. It inhibits gastric emptying, stabilizes glycaemia, so it can be used by diabetics because it is metabolized without the involvement of insulin. It also increases the absorption of calcium in the intestines.8. It's worth remembering!
Xylitol is not suitable for baking, especially on a yeast-based basis due to its antifungal properties. Additionally, it can cause a cleansing effect in excess, which is why it should be used in moderation, especially in children.9. Erythritol
It has virtually no calorie value (0.2 kcal/g), it also has no effect on glycemia. Its sweetness is about 80% of the sweetness of ordinary sugar. It is well absorbed through the digestive tract, it is excreted unchanged. Safe for diabetes. It has a zero glycemic index and has a beneficial effect on blood vessel platelets.10. Which replacements are best avoided?
There are many products available on the market that are an alternative to regular sugar. Manufacturers praise their products as better and healthier than regular sugar, but these declarations should be treated with caution, especially for the following substances.11. Fructose
Several decades ago, it was suggested as a great sugar substitute for diabetics. Today, we know how wrong and unproven it was. Fructose, first of all, doesn't make us feel full and makes us want more and more sweet. It has a significant effect on the development of obesity, diarrhea, tooth decay, lipidogram disorders, cardiovascular disease. It can also damage the liver and cause it to become obese.12. Other, not elsewhere specified or included
It contains high amounts of sugar, which significantly affects dietary glycaemia due to its high IG. Its high caloric content (about 30 kcal/100 g) makes it not recommended for dieters or those struggling with metabolic diseases.13. Other, of a thickness of not more than 10 mm
Both clone syrup and agave syrup, although containing mineral ingredients, are a good source of fructose and sucrose. They are therefore not recommended as a sugar substitute for daily use.14. Summary
Each of these substitutes has its own advantages and disadvantages. For people with specific health conditions, it's good to consult a doctor or a dietitian about choosing a sugar substitute. It's definitely not good to use syrups, fructose and molasses. First of all, we should realize that sweeteners and regular consumption of sweets can be taught. Sugar is for us like a drug. It gives us a sense of pleasure by releasing serotonin, but we feel relaxed and relieved.
