Unsweet tea or coffee for many of us is hard to swallow. However, we know that excess sugar is harmful and that you should limit your consumption. For those who don’t like bitter drinks, we have an alternative.
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Sugar (or its substitute, glucose-fructose syrup) is added to many products, which we often do not realize. We have already informed you about how much we eat in the infographic “You know that we eat ten times more sugar than our grandparents?” And in the article by the nutritionist Karolina Łąkowska “10 products containing glucose-fructose syrup that will surprise you”.
Sugar is ubiquitous in our diet, so we should not additionally add it to tea or coffee. For people who don’t like bitter drinks, however, there is an alternative.
Stevia
Stevia is one of the compounds of natural origin. Its caloric value is similar to the caloric value of sugar. However, it is 300 times sweeter than sugar, so 1/3 serving of this sweetener is enough to get the same sweetening effect. So it can be successfully used by people who are slimming.
What other advantages does stevia have?
- it does not contain phenylalanine, people with phenylketonuria can take it
- lowers blood glucose levels and improves insulin sensitivity – it can be used by diabetics
- lowers blood pressure
In 2010, the European Food Safety Authority (EFSA) declared the use of stevia safe, and in 2011, the European Commission officially recognized it as a food additive (E960).
Application of Stevia:
- in the form of a powder – can be used to sweeten tea or coffee. However, it is not suitable for cakes because it does not have the same properties as sugar (e.g. it does not caramelize)
- in the form of leaves – for salads and hot dishes.
Birch xylitol
Like stevia, xylitol is a sweetener of natural origin. It has been shown to be 40% less caloric compared to sugar. Therefore, it is eagerly chosen by overweight people.
Other xylitol benefits include:
- reduces the appetite for sweets
- does not cause fluctuations in blood glucose levels – good for diabetics
- increases the absorption of calcium, positively influencing bone density and teeth mineralization – good for people with osteoporosis, as well as for children
- inhibits the reproduction of bacteria responsible for tooth decay
Both the US Food and Drug Administration (FDA) and the World Health Organization (WHO) have concluded that xylitol has no toxic properties.
Uses of xylitol:
Unlike stevia, xylitol has similar properties to sugar, so it can be successfully used for baking.
Bee honey
Compared to sugar, it has a lower calorific value. However, the difference is small, so it is not a product that can be used by overweight people with impunity. Moreover, honey raises blood glucose levels, so it is not suitable for diabetics.
Honey, on the other hand, has other advantages:
- has antibacterial properties, therefore it is recommended for colds
- it contains acetylcholine, which has a positive effect on the cardiac performance
- has a positive effect on the digestive system – prevents flatulence and improves appetite
Application of honey:
The use of honey is the same as for sugar. Honey works well as a sweetening agent for tea, as well as an addition to cakes.
Maple syrup
It is less caloric than sugar and honey, but it cannot be used with impunity either.
Pros of maple syrup:
- It contains anti-inflammatory and antioxidant substances, therefore it is believed to have anti-cancer properties
- although it increases the level of glucose in the blood, it also stimulates the secretion of insulin by the cells of the pancreas, which is why it is not strictly forbidden for people suffering from diabetes
Application of maple syrup:
Maple syrup is suitable both for sweetening tea and coffee and for baking cakes. It is also willingly used as a spread, e.g. for pancakes.
Finally, a quick comparison of sweetness and calorific value for sugar:
| product | portion needed to obtain a similar degree of sweetness | calorific value of the portion |
| sugar | 1 tablespoon – 12 g | 49 kcal |
| stevia (powder) | 1 less than a teaspoon – 4 g | 16 kcal |
| xylitol | 1 tablespoon – 14 g | 33 kcal |
| honey | 1 tablespoon – 13 g | 42 kcal |
| Maple syrup | 1 tablespoon – 13 g | 35 kcal |
The table above shows that stevia and xylitol are the most favorable. However, each of the substitutes listed here is a good alternative to sugar. The substances presented are not only lower in calories, but also have a beneficial effect on health.
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Marta Tomaszewska Dietician
Dietitian, nutritional educator, co-author of the e-book on nutrition for children “Every bite makes sense”. I am particularly interested in the nutrition of infants and children, especially in the context of eating disorders, as well as the influence of the gut microbiota on health. Privately, I love traveling, mountain climbing, cycling and walking in the woods.
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