In the world of healthy living, scientific professionals have concluded that sugars could be more harmful that we initially thought.
Growing up we were told to intake sugars in moderation. We were told that sweet treats were fine, as long as it wasn’t the main portion of our meal… That sugars were fine as long as we brushed our teeth well… That sugars were fine and a great distraction technique to get our children to do as they were told… That sugars were fine as long as we kept a healthy lifestyle.
Sugars were never the main evil. But are they now though?
Sugar and its benefits
Now of course, sugar isn’t 100% bad for you.
We all use some sort of sugar in our diets for distinct reasons. Sugar can be a major source of energy for the cells around our body. Pulled straight from the bloodstream, sugar is used for brain fuel and physical energy.
Why is too much sugar bad for you?
If we look at the classic health issues that sugars cause, we come across problems such as: diabetes, weight gain, acne, heart disease, fatty liver, mood and hormone changes, cavities, and high blood pressure.
This list alone, should make people consider the amount of sugar going into their diet. Any of these additional issues can have a dramatic effect on people’s everyday experiences, and it can be hard to reverse the damage once its done.
But its not that simple. Living in the contemporary, convenient twenty-first century, we have simple and easy meals that are packaged and marketed so we don’t ask questions like- how much sugar is in that?
Dangers of Added Sugars
Food manufacturers have famously been ‘adding’ sugars to our shelved food and drink for decades now. Added sugar gives the benefits of extra flavouring and lasting longer compared to organic fresh foods.
Added sugars can overload the liver and heart overtime, and can cause a higher risk of health issues in your future health.
We intake added sugars every day without realising. Maybe we should start looking at the back of the ingredients packaging?
What are sugar alternatives?
In realising the hindrances that sugars cause, it begs the question-
What can we consume instead? The answer: Natural sweeteners!
Natural sweeteners can be a great substitute for artificial sugars. The lower calorie products can be found in foods, drinks, powders, chewing gums and more.
The most common, and perhaps the best sugar replacements, are stevia, erythritol, and xylitol. These low-calorie sweeteners are great as they can come in powder form, allowing you to add them into savoury meals, sweet bakes, smoothies, and milkshakes.
What are the best sugar alternatives?
Erythritol
Fermented from glucose and sucrose (table sugar), Erythritol is an organic compound found naturally in many fruits (melons, pears, watermelons, grapes), savoury foods (mushrooms, cheese, soy sauce), and drinks (sake, wine, and beer).
Unlike other sweeteners, Erythritol has a glycaemic index of zero. This means that it is not calorific, so it doesn’t cause blood sugar spikes, has no effect on your glucose or insulin levels, and has a completely different metabolic effect than sugar. With this being said, Erythritol is very commonly used in the ‘Keto’ world.
The ketogenic diet includes consuming an exceptionally low amount of carbohydrates in your day-to-day life. This is done by switching out carbs for fat, to produce energy. Over time, the goal works towards the body’s burning fat process to be triggered, to allow gradual weight loss.
Erythritol has a sweetness of around 70% compared to normal sugars, therefore, you might want to use more of it to get the full sweet flavouring. In powder form, it mixes well with foods and has no after taste, so it can be great when used in baking and cooking. It can be completely switched out for sugar with no real measuring involved.
Erythritol, advantageously, is an antioxidant. It helps the immune system, has healing properties and has been said to promote good ageing. In encouraging the immune system, the compound prevents bacterial growth in the mouth, making it a significant use for improving your oral health as well as your body in general.
xylitol
This crystalline sugar is a bulking agent sugar that can be naturally sourced in some fruits (strawberries, plums) and vegetables (mushrooms, lettuce, pumpkins, and cauliflower).
Xylitol can also be found in plants and microorganisms, and is traditionally extracted from birch trees, corn fibres, or other plant waste. This, in the beginning of its production is very ecologically friendly.
This bulking agent first became extremely popular in World War Two when sucrose became a rare and rationed item. With this being said, it is a great sugar replacement, as it has an extremely sweet flavouring naturally, in comparison to other sweeteners.
Compared to sugar in general, xylitol has a lower glycaemic index and specifically contains 40% fewer calories. The sugar produces minimal energy, therefore it is a great option for those with diabetes, as it doesn’t raise your insulin or blood levels.
Similarly to Erythritol, xylitol is a type of carbohydrate that can be hard to digest in substantial portions. Again, it can cause mild digestive symptoms such as: bloating, cramps, excess gas, and diarrhoea. Xylitol is safe for human consumption, but can be fatal to dogs.
An interesting benefit, however, is that xylitol can’t be fermented in the mouth. This is great for your oral health as it helps balance your PH levels, reducing any acidity and bacterial growth.
Stevia
Sourced from a South American plant, Stevia is a substance extracted from the leaves of the Stevia Rebaudiana sunflower. Today, stevia is grown in several countries, including Kenya, Paraguay, China, and the United States.
The plant can grow conveniently in the most basic weather conditions, and is an affordable crop to produce and sell also. The ecologically friendly plant has become popular over the last five decades, starting in the American market, and being sold around the concept of weight-loss.
Stevia includes the compound Steviol Glycoside which is well known for giving stevia its extreme sweet taste. Stevia is far sweeter than sugar, so it is only needed in exceedingly small doses. The sugar alternative, though mainly used in herbal supplements, can be a great replacement in ice creams, baked goods, and sweet drinks.
However, it does have a dominant bitter aftertaste, therefore it would be worth trialling the taste in cooking to see if it is bearable in meals.
Compared to Xylitol and Erythritol, Stevia has more health benefits. Research has shown that from the leaves directly or from the plant powder, Stevia contains several minerals and proteins. It also contains antioxidants, lowers blood pressure, and has anti-viral effects that can help the immune system and prevent inflammation.
Alike Xylitol and Erythritol, Stevia has a zero glycaemic index (zero calories), therefore it is safe for people with diabetes to use, as it can help improve the nutritional status.
When overconsumed, Stevia can cause uncomfortable symptoms such as nausea, bloating, low blood pressure, and hormone disruption.
All three natural sugar replacements come with their own advantages and disadvantages. They have their similarities but equally have their clear differences.
