The truth about sweeteners: stevia, agave syrup, saccharin

Until 10 years ago, sweeteners were used only by people with diabetes, obesity or other conditions that required limiting sugar consumption. However, in recent years, sweeteners have become popular among those who practice a healthy lifestyle.

More and more people who want to eat healthily are looking for alternatives to refined sugar, because its excessive consumption is addictive and has many harmful effects on the body. Here the question arises: which sweeteners, among all the available varieties, are beneficial and which are dangerous? What is the best sweetener to use?

Over the course of a long period of study, doctors managed to formulate some definitive conclusions about the safety and rationality of using alternative sugar substitutes.

Synthetic sweeteners and natural sweeteners: what’s the difference?

Natural sweeteners are of natural origin and do not require chemical processes in the production process. Examples of natural sweeteners are:

• sugar contained in fruit and vegetables;
• sugar cane or beetroot;
• maple syrup;
• honey;
• stevia sweetener;
• coconut sugar;
• agave syrup;
• erythritol and xylitol.

Artificial or synthetic sweeteners are classified into two types, the difference between which is significant for human health: nutritional (caloric) sweeteners and non-caloric sweeteners. The latter are preferable in most cases, due to their lower calorie content compared to natural ones and their more concentrated flavour.

The most commonly known and used synthetic sweeteners include:

• acesulfamul;
• aspartamol;
• saccharin;
• sodium cyclamate.

These sweeteners were among the first artificial sweeteners and were not particularly beneficial to the human body. Hence the myth that all synthetic sweeteners are harmful and therefore have a bad reputation. But should it really be like this? Let’s analyze the information more closely.

The benefits of sweeteners: which sweeteners are worth including in your diet?

Sucralose

Sucralose is a popular sweetener made from sugar cane. Its formula remains stable even when thermally processed, so it is able to successfully replace sugar in the products we cook.

Sucralose is found in the ingredient list under the code E955. It is 600 times sweeter than sugar and twice as sweet as saccharin. This sugar substitute tastes good and does not alter the taste of other foods in the finished dish.

Approximately 85% of the sucralose consumed is not absorbed and the remaining 15% is not converted into energy. This is one of its main advantages. This also means that when you consume the given sweetener your body does not receive any calories.

Stevia

Stevia is another sweetener that is gaining popularity and is actively used by followers of a healthy lifestyle based on natural products.

The sweetener Stevia comes from a plant called Stevia rebaudiana. It is widespread in South America. Stevia has been used here for hundreds of years for medicinal purposes. Like sucralose, stevia is hundreds of times sweeter than sugar and has virtually zero calories.

There are numerous studies demonstrating the health benefits of the sweetener stevia. Its regular use in the diet in optimal quantities by some patients will help reduce hypertension. Additionally, studies reveal unexpected effects on insulin levels in patients with diabetes. In some cases, consuming stevia can help lower cholesterol levels. Stevia can be purchased in liquid or powder form.

Note: a teaspoon of stevia extract can have a similar sweetening capacity as an entire glass of sugar.

Agave syrup

Agave syrup is obtained from a plant of the same name native to Mexico. It is often used as a honey substitute, although agave syrup is thinner and sweeter than natural honey. The sweetener preserves some of the useful properties of the plant: iron, calcium, potassium and magnesium. It is very rich in fructose (almost 90%) and has a low glycemic index.

Maple syrup essence

Maple syrup has a distinct flavor, fewer calories and more minerals than honey. For example, one tablespoon of maple syrup contains 25% of the recommended daily allowance of magnesium, which is known to be very beneficial for both the bone system and keeping the skin young (stimulates collagen production).

Note! It is advisable to carefully check the ingredients of the sweetener: it must contain nothing more than 100% maple syrup.

Coconut sugar

Coconut sugar is obtained from coconut meat. It has about 15 calories per teaspoon and contains a variety of nutrients such as thiamine, iron, copper, zinc, potassium and calcium.

Coconut sugar also contains inulin (a carbohydrate), which acts as a prebiotic for gut health. The taste and texture of coconut sugar is often compared to that of brown sugar.

Xylitol

Xylitol is a sugar alcohol, along with erythritol, sorbitol, lactitol, isomalt and maltitol. Sugar alcohols occur naturally in plants and fruits. The sweetener contains only two-thirds the number of calories found in regular sugar and does not increase insulin levels. Numerous studies confirm the benefits of using xylitol for the oral cavity, reducing the risk of tooth decay.

Sweeteners destroy intestinal flora. Truth or myth?

People who consume sweeteners in large quantities should be aware that the lack of natural sugar in the diet causes disturbances to the intestinal flora, as it affects some fermentation processes.

Important! It is not the consumption of the sweetener itself that directly influences the intestinal flora, but the chronic sugar deficiency. In this case it is necessary to introduce regular sugar consumption into the diet or use special probiotic supplements.

Sweeteners cause excess weight. True or myth?

A common myth is that although sugar substitutes are low in calories, they can make you gain weight. However, this fact has not been confirmed by relevant studies.

Most studies show that low-calorie sweeteners can aid in weight control when used in place of regular sugar over a long period of time. Sweeteners, in fact, are a good solution for those who want to lose weight. However, their consumption does not negate the need to follow a complete and balanced diet, especially if you suffer from chronic diseases.

When choosing the best sweetener to include in your diet, it is important to do so based on the properties and calorie content of this substance.