Hello, friends. From all sides they shout at us “sugar is harmful”, “sugar is white death”, “it’s just sweet poison”. Undoubtedly, it is worth not consuming it or at least reducing the amount. But what about us, the sweet tooth? Give up pastries, chocolates, cake and ice cream? Even drink unsweetened tea? Nope, I’m not ready for such asceticism. But, my dear sweet tooth brothers, I have found a relatively harmless alternative to sugar. The slogan of my article today: sugar substitutes - benefits and harm.
Why sugar is dangerous
A wide range of sugar substitutes and sweeteners (both natural and artificial) can help reduce the amount of table sugar in your diet.
Limiting sugar intake is especially important for older adults. Excessive consumption of added sugar can lead to obesity, type 2 diabetes and heart disease. Sugar is also associated with cognitive decline, affecting memory with an increased risk of dementia. Sugar sweetens, preserves and enhances the flavor of food.
It can be difficult to avoid, but the health benefits of reducing your sugar intake are clear. A diet high in sugar is associated with a wide range of health problems, either directly through its effects on the body or indirectly through complications associated with obesity.
What kind of beast is stevia?
Sugar substitute stevia is a common herb, or rather a South American perennial plant of the Asteraceae family.
The Indians knew about its beneficial properties 1500 years ago.
It was used to sweeten traditional matcha tea and treat heartburn and heart disease.
But it gained the greatest popularity around the world at the end of the 20th century, when the problem of obesity caused by excess sugar in food began to grow, and artificial sweeteners began to be suspected of causing cancer.
Acesulfame potassium
Type: artificial sweetener
Possible Benefits
As an artificial sweetener, acesulfame potassium does not cause tooth decay, raise blood sugar, or add calories.
How to use
In addition to adding it to prepared foods, you can use it in cooking and baking - it does not break down when heated. It is also often used in frozen desserts, candies and drinks.
Acesulfame potassium is approximately 200 times sweeter than sugar, but is added in less volume, so be sure to adjust your recipe accordingly when using it in the kitchen.
Stevia sweeteners: how not to make a mistake with the choice
Honey grass on store shelves is presented in several types and forms:
- Fresh leaves . Perfect for brewing yourself, adding to compotes and hot drinks. A drink made from stevia leaves removes toxins, lowers cholesterol, and helps lose weight.
- Tablets are the most convenient and versatile type of stevioside-based sweeteners. They usually dissolve quickly, they are convenient to take with you, there is no risk of overdoing the quantity; found application in all areas of cooking.
- Powdered extracts. Depending on the quality of the raw materials used in their production, they may have different taste and sweetness. The concentration of steioside is also important - on IHerb there are such concentrated preparations that one pinch is enough for a cup of tea. Great for baking and desserts! For example, an excellent product in terms of price and quality ratio.
- Liquid additives – syrup and alcohol tincture. You can prepare it at home by evaporating the stevia decoction until thick or by infusing the dry leaves in vodka (20 grams of herb per glass of vodka). The liquid extract has a more pronounced bitter taste, which not everyone will like. But honestly, it’s easier to buy ready-made, where cleaning removes all possible bitterness. Also convenient for preparing delicious treats.
- Dried leaves. They are sweeter than fresh ones, they can also be consumed as a separate drink, or added to hot drinks, cereals, fruit purees, and marinades.
The easiest way is to buy stevia sugar on iherb. Here is a selection of quality forms.
Agave nectar
Type: natural sweetener
Possible Benefits
Contains more nutrients than regular sugar, but less than honey. It is very fragrant, so you only need a small amount. However, it is high in calories and contains a lot of fructose (even more than high fructose corn syrup), which can lead to excessive weight gain and obesity. Agave nectar is not the best choice for people with diabetes.
How to use
Agave is sweeter than sugar, has a long shelf life, and can be used in place of other sweeteners in almost any dish. Its taste is similar to honey and lacks the bitter aftertaste associated with some sugar substitutes. But since it is a liquid, you may need to make adjustments to recipes, especially when baking.
Who doesn’t need sweeteners and is even harmful?
There are certain categories of people who are not recommended to replace sugar with sweeteners and sugar substitutes.
Patients with phenylketonuria
Phenylketonuria is a rare disease, occurring 1 time in 7,000 newborns. This is a hereditary disease that makes it difficult for the body to break down and process the amino acid phenylalanine. It accumulates in the brain and can damage it. And the sweetener aspartame is involved in the metabolism of phenylalanine, so patients with phenylketonuria are prohibited from consuming food and drinks containing aspartame. This even includes chewing gum!
For patients with allergies
Another warning concerns saccharin. Some people may be allergic to it. It manifests itself as a rash, diarrhea, and may even cause breathing problems. How often this occurs is unknown.
3.Coconut sugar
Type: natural sweetener
Possible Benefits
Coconut sugar is unrefined, so it retains all the vitamins and minerals and does not cause fluctuations in blood glucose levels. However, coconut sugar has the same number of calories as table sugar and is high in carbohydrates and fructose. This means that people who want to lose weight should limit it. Additionally, it may not be the best option for those with diabetes.
How to use
As a 1:1 replacement for white or brown sugar, it is easy to use in the kitchen. However, he can be very rude. You can puree it in a blender or food processor for a few seconds before using it in baking or in place of powdered sugar.
Honey
Honey, familiar to us since childhood, is not only a sweet helper Antibiotics should not be issued as first line of treatment for a cough, says NICE and PHE for colds, but also a natural sugar substitute. Everything you need to know about honey was known about its beneficial properties more than 5,000 years ago.
What's the benefit
Honey contains glucose, fructose, a small amount of sucrose, antioxidants, vitamins B and C, and the defensin-1 protein. This “vitamin cocktail,” according to doctors at Everything you need to know about honey from the Academic Medical Center of the University of Amsterdam, promotes:
- destruction of pathogenic bacteria;
- normalization of the digestive system;
- improving sleep quality;
- normalization of blood pressure.
What to pay attention to
When choosing honey, consider the glycemic index of different varieties. The glycemic index is the rate at which blood sugar rises after eating certain foods. Its maximum value is 100 units. The lower this indicator, the better, since foods with a low glycemic index provide a long-lasting feeling of satiety and do not cause sudden spikes in insulin in the blood. An increase in the content of this hormone leads to excess accumulation of nutrients in the body and weight gain.
In relation to honey, the sweetness obtained from pine buds has the lowest glycemic index - only 25 units. It is followed in increasing order by acacia honey - 35, eucalyptus honey - 50 and linden honey - 55.
It is important to remember that even in consuming such a useful product, moderation is needed. According to Everything you need to know about honey scientists from the American Heart Association, the daily intake of honey for women is 2 tablespoons, for men - 3.
It is better not to use honey in cooking dishes that require heat treatment, since when heated it loses its beneficial properties.
Honey
Type: natural sweetener
Possible Benefits
Contains more nutrients than table sugar, including antioxidants, minerals and vitamins. In addition, it is easier to digest than regular sugar. But like table sugar, honey is high in calories and breaks down into glucose and fructose, so it poses the same health risks.
How to use
Honey can be especially delicious in smoothies, baked goods, sauces, marinades and salad dressings. It is sweeter than sugar, so you may need to reduce the amount. It has water in it, you need to reduce the amount of liquid you use when replacing honey in baked goods.
Synthetic analogues
Many people consider these substances to be harmful only by definition. Almost more dangerous than sugar itself! But you shouldn’t completely agree with them. Yes, synthetic compounds are derived from chemical elements, however, this does not make them dangerous.
The main advantage, compared to natural sweeteners, is that artificial sweeteners leave the human body. While plant ones may not be completely broken down, remaining in the body.
We didn’t notice any significant differences in caloric content - synthetic elements are also non-caloric.
Even athletes are allowed to use sugar analogues. But, of course, in precisely defined proportions.
Milford Suss
The difference between this brand of sweetener is the ability to purchase the substance not only in the form of tablets, but also in liquid form. This makes it easier to use, as it can be added to tea or coffee, homemade ice cream, cereals and dietary desserts.
The Milford company produces 5 main products, including substitutes with natural stevia (Milford Stevia), with inulin and aspartame.
This sakhzam has a low calorie content - only 20 kcal. per 100 g and a taste that is no different from the usual.
The Milford brand has received a quality certificate from the World Health Organization.
Susli
Susli supplement consists of:
- saccharin;
- cyclamate;
- soda;
- lactose;
- tartaric acid.
The first two substances are not processed by the body, therefore, it does not receive calories.
But in large doses, this substitute provokes deterioration of the skin, the development of kidney and liver diseases.
Sweetener Rio Gold
Another popular brand of sweet substitute. In the composition you will find complex compounds:
- sodium saccharinate;
- sodium cyclamate;
- soda;
- tartaric acid.
The only useful product this product will be for diabetics.
It is unlikely to benefit a healthy person, and even less so for someone losing weight. According to consumer reviews, taking Rio Gold is accompanied by a noticeable increase in hunger.
Novasvit
Perhaps the healthiest synthetic sweetener on our list, the key ingredients are fructose and sorbitol. In addition, the composition contains minerals and vitamins C, E, P.
Thanks to a responsible approach to production, the Novasweet brand has been approved and distributed in many countries.
To ensure that taking the supplement is not overshadowed by unpleasant consequences:
- Check with your doctor first. Due to certain characteristics of the body, this sahzam is sometimes prohibited from being used.
- Follow your diet. In combination with fatty, smoked, and sweet foods, the substance causes adverse reactions.
- Buy only from a specialty store or pharmacy. Due to its wide distribution, Novasvit is often counterfeited.
There is Novasweet sweetener and Novasweet Gold sweetener. In each individual case, the required substance is prescribed by the doctor.
Sukrazit
Like all products in this section, Sukrazit contains no calories at all. In the list of ingredients you will see saccharin, furmaric acid and soda. The last two do not affect the body, but the first in large quantities does not cause a positive reaction.
It is not known for certain, but there are suggestions that saccharin includes toxic and carcinogenic substances. If you follow the prescribed dosage of this substitute, no side effects are observed.
The calorie content of Sukrasite is almost zero, which is very important for a dieter.
Monk Fruit Extract
Type: new sweetener (natural)
Possible Benefits
Fruits can be a useful sugar substitute if you need to limit your calorie intake. Monk fruit extract is 250-300 times sweeter than sugar and can be used in minimal quantities.
It is a zero sugar, zero calorie sweetener with no harmful side effects. However, all commercially available monk fruit extracts have been processed to some extent and may contain other sugars or sweeteners, so be sure to check the label.
How to use
Some people believe that monk fruit sweeteners have an aftertaste. If you have a sensitivity to this type of flavoring, be careful when adding it to dishes and baked goods. As with any high-intensity sweetener, you may need to make changes to your recipes.
Sweeteners and sweeteners are safe
All sweeteners are approved by the FDA for consumption and are recognized as safe. Sweeteners are sold in supermarkets with permission from Rospotrebnadzor. But they have restrictions on the quantity per day - you can find out the daily doses of sweeteners on the website of the Federal Budgetary Institution of Health "Center for Hygienic Education" of Rospotrebnadzor. If you exceed them, side effects may appear. Usually this is vomiting, diarrhea and increased gas production.
Exception : cyclamate and saccharin are contraindicated for pregnant women.
Date paste
Type: natural sweetener
Possible Benefits
Dates are rich in fiber, minerals and vitamins, so using date paste as a sweetener can add more nutritional value to your diet than simply using regular sugar.
Date paste is a lighter alternative to sugar that can be made at home in a blender using 3/4 cup water, 1/2 teaspoon vanilla extract and about 1 cup pitted dates.
How to use
Dates can be especially delicious in smoothies, baked goods, sauces, marinades and salad dressings. Date paste can be sweeter than sugar, so you will need to reduce both the amount of paste and the amount of liquid when baking.
Why should you pay attention to sweeteners?
Everything would be fine if we, like our ancestors, from whom we inherited this craving for sweets, would satisfy it only with natural fruits and berries. But nowadays we are tightly attached to added sugar - a dud that brings us nothing but harm.
To combat this habit and help your taste buds remember who is friend and who is foe, it is best to reduce your intake of white sugar as much as possible.
Natural and healthy sweeteners (there are also harmful ones, but more on that later) will help you not only easily cope with this harmful habit, but also learn how to prepare truly tasty and healthy desserts for yourself and your family.
So, how can you replace sugar with a healthy diet?
Stevia extracts
Type: new sweetener (very sweet)
Possible Benefits
This is a plant extract that contains virtually no calories. It's also much sweeter than sugar, so less of it is needed to provide the same amount of sweetness.
It is very low in calories, making it a healthy alternative to sugar for those who have diabetes or want to control their weight.
How to use
Even though it is a non-chemical extract, it has a noticeable aftertaste even after purification, which is why some people don't like to use it as a sweetener for coffee or tea.
It comes in a variety of forms, including powder and liquid, so you may need to experiment to find out which ones work best for different recipes. Stevia extract is also relatively stable when heated, so it can be used in cakes, sauces and baked goods.
Stevia, pp and weight loss
Possessing a large number of beneficial compounds in its composition, the sweetener stevia is ideal for adherents of proper nutrition and those who want to lose weight.
Calorie content per 100 g is:
- green leaves – 18 kcal;
- stevia extract (tablets, powder, syrup) - 0 calories!
Considering that stevia extract is ten times sweeter than cane sugar, just one tablet (a few drops, a portioned spoon, etc., depending on the form of release) is enough to sweeten a cup of tea or coffee , which practically reduces the calorie content of the drink to zero.
BJU of honey grass will also fit into any diet: the amount of proteins and fats is zero, carbohydrates in green leaves are only 0.1 g, and the glycemic index is 0. This makes stevia an excellent substitute for sugar.
Sucralose
Type: artificial sweetener
Possible benefits
Contains no calories and is 600 times sweeter than sugar. It has been widely studied and approved by the FDA as a safe alternative to sugar for people trying to limit their calorie intake, people with diabetes, and pregnant or nursing mothers.
How to use
There is a wide range of products with sucralose, including baking mixes, as it is heat stable. It can also be added to drinks and food at the table.
Pay attention to the quantity: Even with a cake mix, you usually don't need to use a lot to enhance the flavor.
Replace sugar and lose weight
Many people are concerned about the question: do sugar substitutes help you lose weight? It is impossible to answer this question unequivocally. Naturally, the calorie content of products with such substances is reduced. Therefore, the weight will become less. However, if you carefully read all of the above, you might have noticed that some sugars have the exact opposite effect.
The main thing here is to choose the right product for yourself. And don’t do it like in the joke: “I bought tea for weight loss. It’s okay, it went well with the cake.”
My friend, when she tried to quit sugar, used Susli. This is a low-calorie sweetener that is not absorbed by the body. And it’s sweet for you and has fewer calories. You can pay attention to him too.
At this point I’m already telling you “bye.” Dear readers, share this useful article with your friends and subscribe to my blog. Have a good mood and good luck.
