Sugar substitutes – healthy Alternative to sugar?
Sugar substitutes such as Stevia, xylitol, or synthetic sweetener Saccharin to be found in more diet products, but also increasingly in daily cooking and baking. Especially for diabetics, sweeteners and sugar substitutes can be a good Alternative to traditional sugar. Because the sweet-tasting substances have a significantly lower impact on blood sugar levels than table sugar. But also to reduce the protection of the teeth, or calories, many people resort to sugar. Whether the sugar alternatives really a healthier and where the pros and cons of various sugar substitutes, you can find here.
We consume every year in Germany approximately 35 kilograms of sugar per Person – much of it is not in sweets, but in industrially processed products such as fruit juices, soft drinks or food. However, the common household sugar (sucrose) is considered to be very unhealthy: sucrose is associated with Obesity, chronic diseases such as Diabetes and cardiovascular diseases, as well as the development of caries.
Therefore, more and more people prefer a sugar substitute. This offers several advantages:
- Many of the various substitute materials have significantly less or even no calories – sugar has at least 400 calories per 100 grams. That sugar substitutes can cause cravings and lose weight rather prevent than promote, scientific yet does not show.
- The substitute materials are often not cariogenic, promote thus, in contrast to sugar, the development of caries.
- Diabetics, sugar substitutes and sweeteners to provide the opportunity to reduce the consumption of sugar and eat Sweet without affecting your blood sugar levels.
Sweeteners and sugar substitutes – what’s the difference?
If you are looking for a suitable sugar substitute, might lose in the jungle of conceptually organized, because sweeteners, sugar substitutes, and sugar substitutes are not the same. Behind the different names:
- Sweeteners, chemically or naturally produced sugar substitute with an extremely high sweetening power. They contain virtually no calories and does not promote the formation of caries, since they provide the bacteria in the oral flora no food. Sweeteners are considered to be suitable for diabetics.
- Sugar substitutes carbohydrates, the insulin-independent metabolized and the blood sugar levels less than sugar. That’s why most of them are suitable for diabetics. In addition to fructose, the so-called sugar to be counted as substances, alcohols of the sugar exchange. Their sweetening power is similar to that of table sugar, usually a little lower. In addition, they contain slightly less calories – the calculation of the daily calorie intake you should be nevertheless taken into account.
- Sugar substitutes is the Umbrella term for any Form of sugar alternatives. He includes, therefore, both sweeteners as well as sugar substitutes.
5 Alternatives to sugar
To save when cooking and baking sugar, you have the choice between different sweeteners. On the list of possible sugar substitutes are, for example:
- synthetic sweeteners
- Sugar alcohols
- Fruit sugar
- Grape sugar
In the Following, we will introduce you to the various sugar alternatives in more detail.
Synthetic sweeteners – Sweetness without the carbs
Synthetic sweeteners such as cyclamate (E 952), aspartame (E951), or Saccharin (E 954) contain – based on the Sweet required amount – no or virtually no calories and the blood sugar level does not rise. Since they contain no carbohydrates, are sweeteners often used in Low Carb recipes, or “Light”products.
Evidence from an animal study that artificial sweeteners may possibly lead to the emergence of Diabetes, for people not yet confirm. A study, however, suggested that daily consumption of diet soft drinks could increase the risk for cardiovascular disease. More precise correlations, however, are not explored yet.
Also possible side effects due to artificial sweetener consumption and an increased risk of cancer or increased appetite could not be detected by studies in normal household quantities consumed of the consumption is considered safe.
How much can be eaten of a sweetener per day safely, is indicated by the so-called ADI-value (Acceptable Daily Intake). This is determined by international committees of experts, and, among others, by the Federal Institute for risk assessment released.
Stevia as an herbal sweetener
Stevia is a natural sweetener made from the leaves of a South American Plant, the production of the sugar rate is not, however, without chemistry, because the leaves need to be in the lab treated. The sweetener is approved for 2011 as a food additive E 960 in Europe and, thus, is a relatively new sweetener-it is to buy but in the meantime, in almost every health store and supermarket.
Stevia also has no effect on the blood sugar and provides no calories, the sweetener is harmful to the teeth – therefore, Stevia is regarded as a comparatively healthy Alternative to sugar.
However, the slightly bitter, licorice reminiscent aftertaste is a little getting used to. Stevia is about 300 times as sweet as sugar, so it is important to dose the sugar substitute when baking and cooking exactly according to the specification of the manufacturer. When buying Stevia, you should pay attention to the ingredients: Often the sweetener is enriched with other sweeteners such as Erythritol (erythritol), or Maltodextrin as a filler.
Sugar alcohols in larger quantities has a laxative
Sugar alcohols such as Maltitol (E 965), Xylitol (E 967), Mannitol (E 421), Sorbitol (E 420) materials to the sugar exchange. They contain less calories than sugar and the blood sugar level to rise less sharply. You can, however, cause excessive consumption bloating, diarrhea and Nausea. Thus, they are not suitable, for example, for irritable bowel patients.
From the point of view of dental medicine sugar alcohols are a good Alternative to sugar: Because they do not promote tooth decay in General, sugar alcohols are often used in chewing gum, toothpaste, and other dental care products. In particular, Xylitol (also known as xylitol), is known because of its occurrence in birch bark as a birch sugar, is often used in dental care products.
Due to its better digestibility, Erythritol (E 968) is in the last time more and more popular, and is sold under the brand name Xucker light® or Sukrin®: Compared with other sugar alcohols, erythritol does not cause gas so quickly, and diarrhea, although it works in larger quantities is also a laxative. Its sweetening power is somewhat lower than that of sugar, it has almost no calories. Erythritol is the taste good with sugar is comparable to, and can, therefore, constitute the jaws of a suitable replacement.
Fructose as a sugar substitute unsuitable
Fruit sugar (fructose) provides the same calories as sugar, affects blood sugar levels but to a lesser extent. Therefore, he is counted fabrics to the sugar exchange.
However, the consumption of fruit sugar in large quantities has a negative influence on lipid metabolism and blood pressure, with fruit sugar, industrially produced products sweetened are, therefore, no Alternative for diabetics recommend. Of naturally occurring fructose such as in fruit, however, shall have no harmful effects on the blood fat values. For teeth sugar fruit is just as unhealthy as conventional household sugar.
The same health effects as fruit sugar have, by the way thick juices such as Apple thick juice or agave juice as the main ingredient of this concentrated fruit juices is fructose.
Grape sugar as an Alternative for people with fructose intolerance
Grape sugar (glucose or Dextrose) is a sugar that occurs in, for example, honey and different varieties of fruit, of course. Contrary to the Name grape sugar is not extracted from grapes, but from Corn or potatoes, just taken out of their strength. The sweetness is compared with household sugar, about half, therefore, it is usually used in cooking and baking large quantities.
Grape sugar is good for people with a fructose intolerance. For diabetics, the sugar substitute is not suitable, however, due to its high glycemic index.
Sugar is in Diabetes the taboo?
In the context of a balanced diet, a normal mixed is for diabetics diet is recommended with a carbohydrate content of 45 to 60 percent of the total energy. This means that about half of the daily calories should come from carbohydrates – diabetics must, therefore, adhere to no special low-carbohydrate diet.
Ideally, the carbohydrates from fibre-rich foods have a low glycemic load, so no strong fluctuations in the insulin levels. A good choice of whole-grain products, fresh vegetables and legumes.
“Simple” carbohydrates such as table sugar, grape sugar or fruit sugar should not contribute to the possibility of more than ten percent of the total daily energy intake. Therefore, some of the sugar substitutes for diabetics can be a good Alternative. Here you will find tips for sugar-free Snacking for diabetics.
Diet products for diabetics
Special diet products such as biscuits, chocolate or Desserts contain less sugar, but it is often more fat and thus more calories. Don’t let the words “light” or “diet” mislead you – a comparison of the nutritional information is worth it. To avoid such misunderstandings, there are, by the way, since 2012, no special diet products for diabetics.
In addition, diabetics should be aware that diet materials contain products with Sugar substitutes sometimes less carbohydrates. This is not included in the calculation of the dose of Insulin can cause a Hypo.
Sugar substitute when baking and cooking
Not all sugar substitutes are suitable for baking and cooking. Some of the heat are not stable and lose the Heat of their sweetness, or bitter. Other can not be caramelized.
Also, you should – especially when baking – concerns that can change as a result of the use of sugar and set the volume and the consistency of the dough. The following should be in mind when baking with sugar substitutes with regard to the dosage:
- Due to the substantially higher sweetening power of the sweeteners, one needs a correspondingly small amount of the sugar rate. As a result, the quantity of Dough is reduced.
- You used sweet and also Liquid, it may be necessary to reduce the amount of other liquid accordingly.
- Less sweet sugar substitute, such as erythritol, are needed in comparison to sugar a larger amount – otherwise the pastry will taste less sweet.
In addition, sugar has a binding force, which makes use of when baking. This eliminates the use of many sugar substitutes.
You are not skilled in baking with sweeteners as a sugar substitute, it is recommended to use special recipes with the respective substitute. In addition, instructions for the use of the sugar rate in baking and cooking to be found on the packaging.
Conclusion: sugar is not always healthier than sugar
There is a Consensus that we take Far too much sugar to us. Sugar is often advertised as the healthy Alternative: The substitutes should be free of calories, the teeth can maintain and even diabetics, unlimited Snacking. But for details, Look at shows: Any sugar substitute other has advantages and disadvantages and are suitable for all sugar alternatives. Therefore, it is advisable to inform yourself carefully before you decide for a variant.
In addition, sugar substitutes should be enjoyed only in moderation – not only because of the potential for side effects such as the laxative effect of sugar alcohols, but also because some of the alleged diet products to compensate for the sugar saved calories by fat and other ingredients. Add to that some sugar substitutes are very expensive to manufacture and thus very expensive.
Who is dependent due to health reasons a sugar substitute, found in the wide selection of possible materials is certainly a suitable Alternative to sugar. Sometimes it is better, however, the desire for Sweets are completely resist, to do something Good for his health.