The Good, The Bad, and The Ugly Sugar Substitutes

When it comes to leading a healthy lifestyle ditching sugar is the first thing to start with. WHO recommends limiting daily sugar intake to less than 50g i.e. 12 teaspoons. Now you must be wondering- What? you don’t take that much sugar. But sadly most people don’t have a clue that they consume much more than just 12 teaspoons a day. Almost every processed food you consume is loaded with sugar and high fructose corn syrup.

Added sugar is the single most dangerous ingredient which forms a major source of excess calorie in our diets. Sugar has been linked to a number of health concerns. Apart from making your food tasty, sugar has no actual benefit. It has no nutritional value- no protein, essential fats, vitamins or minerals.

Sugar interferes with the functioning of hormones such as ghrelin and leptin which regulate hunger and satiety. As a result, you lose control over your food intake and this leads to increased calorie intake and weight gain (1, 2). High sugar intake has also been associated with many deadly diseases such as heart diseases, diabetes, and cancer (3, 4). It is also not great for your metabolism and can lead to increased insulin and fat storage (5).

If you have read my previous articles you must be aware by now that our brain has a reward centre and too much sugar can activate it. Sugar is addictive just like drugs and causes dopamine release in the reward centre. You tend to feel elated with dopamine release and further crave for high sugar foods (6).

So, what’s the solution? Ditching sugar completely might not be possible for most people. You could start by limiting your processed food intake. There are several sugar substitutes available in the market but the problem is most people have no idea which one to use. Every sugar substitute is not healthy, in fact, some could be way worse than the white sugar. So, before you start using one know which ones you should completely avoid and which are safe.

The Bad Sugar Substitutes

1. Sucralose – Splenda

Splenda or Sucralose is 600 times sweeter than table sugar but low in calorie. Until now it was considered a safe option but recent researches have questioned this belief. Sucralose has been linked to altered intestinal microbe levels in mice, and it is believed that cooking with sucralose may produce toxic compounds called chloropropanols. Recent research, published in the International Journal of Occupational and Environmental Health, suggests that Splenda may play a role in certain cancers.

Also Read: Carb Cycling- What Is It and How It Helps To Lose Weight?

2. Aspartame – Equal, NutraSweet

Aspartame sold under the name Nutrasweet and Equal is found mostly in products labeled “diet”, “low-calorie”, or “zero-calorie”. Aspartame has also been linked to cancer, depression, attention deficit hyperactivity disorder (ADHD), birth defects, Alzheimer’s disease, etc.

3. Saccharin – Sweet N’ Low

A recent study found that using saccharin, sucralose and aspartame can disrupt the balance of bacteria in the gut (7). Scientists think that artificial sweeteners such as saccharin may encourage the growth of a type of bacteria that's better at turning food into energy. This means that more calories from food are available, increasing the risk of obesity.

4. Neotame

It is a chemical derivative of aspartame found in various food products.

Also Read: How Calories In Alcohol Affect Your Body And Weight Loss?

5. Acesulfame

often found in sodas and fruit juices as well as dairy and ice cream products. Acesulfame K contains the carcinogen methylene chloride. Long-term exposure to methylene chloride can cause headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and cancer in humans.

6. High fructose corn syrup

Although biochemically similar to normal sugar, it does not need to be digested by your body and quickly enters the bloodstream leading to insulin spike that causes hormonal problems which increases weight gain and weight-loss resistance.

7. Agave nectar

Although agave nectar is considered a healthy alternative due to its low glycemic index it is still very high in fructose content. So, even though it's not as bad as acesulfame or saccharin, it will still place stress on your liver and can contribute to insulin resistance and fatty liver disease over long-term use.

Also Read: 17 Foods To Reduce Bloating

The Good Natural Sweeteners

1. Stevia

Stevia is a natural sweetener which is extracted from the leaves of a South American plant called Stevia Rebaudiana. The sweetness in this substitute comes from two compounds stevioside and rebaudioside-A found in the leaf extract. Stevia available in the market may contain both or either one of the two compounds that’s why there may be a difference in taste for different stevia products.

Although stevia is 200 times sweeter than table sugar it contains zero calories. Till now stevia is considered as one of the safest sugar alternatives and has not been linked to any side-effects if consumed in moderation. It has also been linked to many health benefits.

Several studies have shown that stevioside can lower high blood pressure by 6–14% (8).

It also helps in lowering blood sugar and insulin levels and can be beneficial for diabetic patients. (9).

Stevia is heat stable, so you can easily use it in any way you desire. It comes in various forms, including powder and liquid. The only problem with stevia is t’s aftertaste, stevia is related to the sunflower and you may experience a slightly bitter metallic aftertaste.

2. Erythritol

Erythritol is a sugar alcohol. Sugar alcohols are hybrids of sugar molecules and alcohol molecules. However, they do not contain any ethanol, so you are not going to end up drunk after having this sweetener. It is produced by fermenting the glucose in cornstarch and has 70% of the sweetness of sugar but 5% of the calories.It is extremely low in calorie and has only 0.24 calories per gram.

The biggest problem with most sugar alcohols is they pass untouched through the digestive system but as soon as they reach the colon, they are acted upon by the bacteria causing gas and bloating. However, erythritol is different from other sugar alcohols. Our body does not have the enzymes to break down erythritol, it is directly absorbed into our bloodstream before reaching the colon and excreted in our urine unchanged (10).

It is similar in taste to normal sugar and has no aftertaste you can easily switch to this alternative. There are no side effects of erythritol when consumed daily at one gram per pound (.45 kg) of body weight. Erythritol does not cause any rise in blood sugar  (11) and reduces the risk of heart diseases (12). Higher doses may result in some digestive problems.

Also Read: SuperFat Nut Butters - Tasty and Healthy at the same time

3. Xylitol/Birch Sugar

Xylitol is another sugar alcohol which is derived from birch wood or corn and is similar to sugar in sweetness. Birch sugar can also be produced by hydrolysing a plant fiber xylan into xylose, which is then further processed to obtain xylitol. However, this process is very expensive, so birch sugar is generally obtained from corn nowadays.

It is higher in calories than erythritol. It contains 2.4 calories per gram, which is 40% fewer calories than sugar.

Most of the harmful effects of sugar are due to high fructose content. Xylitol contains zero fructose and has negligible effects on blood sugar and insulin levels (13). Several studies show that it reduces the risk of cavities and tooth decay (14). Xylitol may also be protective against osteoporosis, as it leads to increased bone volume and bone mineral content (15).

Just like erythritol, eating too much xylitol can cause digestive side effects like gas, bloating and diarrhoea. It's also important to note that xylitol is highly toxic to dogs. So, if you are a dog owner keep it away from its reach.

Not So Good But Not So Bad Sweeteners

1. Coconut Sugar

Coconut sugar is made from the sap of coconut palm and not the coconut itself. Unlike other sweeteners, it contains many vitamins and minerals, including magnesium, iron, and zinc. So, this sugar has nutritional value to it. It is also similar to table sugar in terms of sweetness.

Why I included this in the not so good sweeteners is because it has high fructose content despite being low in glycemic index. The low glycemic index is due to the presence of inulin which is a type of fiber that slows down glucose absorption.

Coconut sugar is still high in calories and should be used sparingly. It’s also quite expensive so you might be able to make it a daily substitute for sugar. The only reason it’s not so bad is due to its unrefined nature and nutritional content. If you suffer from diabetes stay away from this natural sweetener.

5. Raw Honey

Honey is known for its antimicrobial properties and is packed with antioxidants. It contains trace amounts of vitamins and minerals also (16). Since raw honey is not heated or processed, its vitamins, minerals, and enzymes remain completely intact. The pure form of honey is also known to boost the immune system.

Eating raw honey can raise the levels of antioxidants in the blood and lower the risk of disease (17). One study found that eating honey for eight weeks significantly lowered bad cholesterol and blood triglycerides in diabetic patients (18). Another study found that eating honey decreased levels of C-reactive protein (CRP), which measures inflammation. (19)

Manuka honey from New Zealand is the absolute best raw honey you can buy  because its nutritional content is much higher than regular raw honey.

Despite the plethora of benefits, honey still breaks down to fructose just like sugar and poses certain health risks.

Also Read: How To Eat Healthy Even At Parties

6. Dates

Dates are another not so bad natural sweetener. They are loaded with potassium, copper, iron, manganese, magnesium, and vitamin B6.

Their nutritional content makes them a not so bad option. They are easily digested and help to metabolise proteins, fats, and carbohydrates. You can easily consume them fresh, dried or in pureed form. Dates may help to reduce bad cholesterol and may reduce the risk of stroke.

But again they are high in calorie and not just a very good option, so use them sparingly.

Bottomline

Since high sugar consumption has been linked to a number of health issues. Reducing sugar can lead to much better and healthy living. Switch to stevia, erythritol, or xylitol for a much safer and low-calorie option, if you are planning to replace sugar. Coconut sugar, dates, and honey are options which have nutritional value but are high in calorie and fructose content. So, using them in very small quantity is recommended. Even when you use the most healthiest sugar substitute, remember moderation is the key. Using any substitute in high amounts is bound to have some harmful effect.

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