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This time it is best to start reading our other article, in which we answer the question whether sugar is addictive. We describe there “bad” and “good” sugars. There is also a clear answer to the already mentioned problem: why does not you need to sweeten to be still at the “sugar risk”? In short: it just ends up in so many dishes (and in large amounts!) That it’s hard to avoid it.
So today let’s try to… change something!
Sugar substitute. We check what to replace sugar
Well, yes, but why exactly look for changes? Well, the foundations for this are solid; Excess sugar consumed leads to many diseases, from obesity, tooth decay, to hypertension and cardiovascular diseases. If you want to stay in good shape, it is worth looking for a replacement, e.g. in the form of a sweetener, or another, healthier solution.
Our “casting” for the healthiest sugar substitute is actually just a small introduction to a topic that would fit best in a large book. Interestingly, at the end of last year, a quite interesting work by the author of Molly Caramel, “How to break with sugar”, had its premiere, where 350 pages of the issue are described in quite detail, although still not exhaustively. Let’s move on to the answer to the title question: what to replace sugar with?
Xylitol – good, but not everyone should
Sugar = a few zlotys, xylitol = a dozen. Euro! Yes, it’s not a cheap replacement, but it does have a few properties worth mentioning. First of all, it is the calorific value, the coefficient of which drops by as much as 40% compared to an ordinary “crystal”. It stimulates the development of beneficial intestinal microflora, which supports the absorption of calcium, making it indicated for people suffering from osteoporosis or as a preventive measure against it. In addition, it is as sweet as regular sugar, so efficient enough, you do not need to use too much of it. Finally, it has a very low glycemic index, which will especially please diabetics.
The downside is the way it is processed by the body, because xylitol is not fermented in the digestive tract, but only in the large intestine. This has advantages (neutrality towards tooth enamel) and disadvantages (possibility of excessive gas formation). The body needs to be prepared for this sugar substitute and used gradually.
It is worth knowing that xylitol is also referred to as birch sugar due to the method of obtaining it – from birch bark. And here’s a note: the real one comes from Finland, where it is produced using a traditional method, and substitutes (made of corn) are flooding the market in the form of Chinese sources. You have to pay a lot more for the original, but it’s definitely worth doing.
Sugar cane
The expression “cane sugar” sounds healthier to many people than “white crystal sugar”. The first one, as the name suggests, is made of reed, and the second one is made of beetroot or… reed. Yes, let’s not fall for all kinds of revelations, reed can also be refined. The effect is that unrefined cane sugar contains about 80% sucrose, which is a poor result anyway. In addition, the nutrient content is trace. So far, xylitol is still in the first place.
Aspartame – Harmful?
What instead of sugar? Maybe aspartame? After all, he is harmful! Such information has spread around the world in some time, but is it true? It turns out that not necessarily. First of all, the main complaint concerned carcinogenicity – in the nineties studies were carried out on rats, allegedly confirming this thesis, while the enzymatic processes of these animals did not fully reflect the behavior of the human body. Modern research has unequivocally shown no cancer side effects.
Another risk is phenylalanine, which is produced by the digestion of aspartame. However, also here the situation remains special – it is a problem only for people with a specific disease, i.e. phenylketonuria. The manufacturer is obliged to inform on the packaging of the use of this sweetener. The third “sin” with which aspartame is associated is methanol, released in metabolic processes immediately after its consumption. And here the problem is solved quite quickly, because there is relatively little methanol.
After all, aspartame is a chemical compound, and more specifically a peptide ester with the designation E951. Its excessive and long-term consumption may cause a number of problems, e.g. in the form of insomnia, dizziness, rash or nausea. Although there are no studies showing its carcinogenicity in humans, and no (usually) immediate allergic reactions, it is recommended to limit its consumption to those products that are necessary. The Acceptable Daily Intake (ADI) was set (depending on the organization) at 40-50 mg / kg body weight.
Coconut sugar
In the case of coconut sugar, its relatively low glycemic index, exactly 35, is noteworthy. There is a serious issue behind this number – it can be consumed by diabetics. However, when referring to other scientific sources, the index is rated much higher, at the level of 54, and this is a big problem, because it is not far from ordinary refined sugar (68). Therefore, it is usually recommended to use xylitol, which also has a little less calories.
However, coconut sugar has another, quite important property, which is an interesting taste. It is especially suitable for desserts that gain a slightly caramel and, above all, coconut aftertaste. In terms of nutrients, you can observe small amounts of potassium, calcium, iron and zinc. Thanks to this, it is a bit healthier than classic sugar, although in practice – not much.
Something new – stevia
Is it possible to combine a slightly bitter taste and a sweetness 300 times greater than in the case of refined sugar? This is what Stevia is like, a healthy plant native to South America. This sugar substitute comes in many forms: tablets, powder, fresh leaves and liquid. You can use it both for baking and sweetening tea – of course, remembering about its natural sweetness, i.e. not using too abundantly. What we can find in the store is most often available in the form of a sweetener, i.e. the natural stevia extract is mixed with other (less sweet) sweeteners, e.g. erythritol. This makes the finished product less sweet, but makes it harder to use too much.
Stevia is calorie-free, therefore it is suitable for people on a slimming diet. In addition, it is rich in dietary fiber, antioxidants, minerals and vitamins, including C and B2, as well as selenium, calcium, potassium, copper, phosphorus, magnesium, zinc, manganese and others. It also has hypoglycemic, fungicidal, antibacterial and anti-caries properties. In addition, it lowers blood pressure, which is also a contraindication for people who have a problem in this area. In addition, in many moments it is strongly compared with xylitol, which in many cases surpasses its properties, low calorific value and better price.
Brown sugar. Really healthier?
Finally, we deal with a myth about sugar – the brown one is more expensive and healthier. The answer is twofold and is: not necessarily and not always. First of all, it is worth mentioning the refining processes, i.e. the chemical treatment of sugar to the well-known form of white crystals. After this process, we have almost all sucrose in the composition, and no nutritional value.
The first problem you can encounter when buying brown sugar is that it is plain refined sugar that has a brown color, such as caramel. Apart from the color, it does not differ from ordinary white sugar in any way. When looking for a real product, you need to find the word “unrefined” on the packaging. Then it is not entirely possible to say that it is a real substitute for sugar, because chemically, except for the content of potassium, iron or magnesium, it is the same substance, i.e. sucrose.
It contains all the nutrients that are destroyed in the refining process, but there are still relatively few of them. Their calorific value does not differ much (+/- 20 kcal), so to get the same sweetness you have to use more of it, and thus consume more energy.
Sugar substitute in a different form – do you know any?
Erythritol, date syrup, honey, molasses? We are aware that the above-described options are not all sugar substitute options. We also know that each blog article on the web is complemented by substantive comments that appear underneath. Therefore, if you know and use other methods or ingredients that allow you to eliminate the excess of classic sugar from your diet, share this knowledge with other readers – we invite you to the discussion!