Sugar or its substitutes?
Many questions are constantly asked about sugar, as the sweet taste is so loved by all of us, but at the same time we want to avoid burdening our bodies with too many calories. So interest has turned to sweeteners. In 2015, the World Health Organization issued a statement calling on adults and children to reduce their daily intake of free sugars to less than 10% of their total energy intake. Since then, the search for healthier alternatives has increased.
The alternatives that we will analyze are sweeteners. We call sugar substitutes as sweeteners or sweeteners. The purpose of their use is to reduce the carbohydrate load and also reduce the total energy load. They can be classified according to their origin (natural or artificial sweeteners), their texture (powders and syrups) and their nutritional value (caloric and non-caloric).
The World Health Organization (WHO) published a new guideline on non-sugar sweeteners (NSS) on May 15, 2023. According to it, it is recommended to avoid their use for weight control or reducing the risk of non-communicable diseases. In fact, their systematic and excessive consumption may increase the risk of type 2 diabetes, cardiovascular disease and mortality in adults. The recommendation applies to all individuals, except those with pre-existing diabetes. Common NSS include aspartame, saccharin, acesulfame potassium, sucralose, stevia and stevia derivatives.
Where do we find sweeteners?
A variety of foods and beverages, such as soft drinks, tabletop sweeteners (used mainly in coffee and tea), chewing gum, confectionery, yogurts and desserts, can be given a sweet taste with sweeteners. They are also used in hygiene/pharmaceutical products such as mouthwashes, chewable multivitamins and cough syrups, making them more palatable.
Let’s look at the main artificial sweeteners on the market.
Saccharin
Saccharin (E954), is also a popular artificial sweetener, is 300-500 times sweeter than sugar and provides zero calories. It was very widespread in diet drinks, while now it is gradually being replaced by aspartame or acesulfame potassium. It is found in fruit juices, soft drinks, sauces. The acceptable daily intake (ADI) of saccharin is 5mg per kilogram of body weight.
Aspartame
Aspartame (E951), is a popular artificial sweetener, whose safety has been studied more thoroughly than any other food additive. It provides 4 calories per gram, the same as sugar. However, it is 200 times sweeter and is therefore used in minimal quantities, providing minimal calories. It is a combination of two amino acids, phenylalanine and aspartic acid. Due to the amount of phenylalanine it contains, it is not suitable for people suffering from phenylketonuria.
Stevia
The sweetener “stevia” comes from the leaves of the stevia plant (Stevia rebaudiana Bertoni), which contain steviol and rebaudioside. These substances are 50 times sweeter than sugar, while, after extraction, their sweetness increases and becomes 300 times greater than sugar! The acceptable daily intake is 4 mg per kilogram of body weight.
Stevia products come in liquid, crystalline, powder, tablet, and fresh or dried leaves. Due to the processing that stevia undergoes to reach its crystalline form, it is not considered a natural sweetener. Green stevia is derived from the green leaves of the plant and has anti-hypertensive, antibacterial, and antioxidant properties.
So let’s take a closer look at the main natural sweeteners on the market, so that we can continue to have the sweet taste but in more natural ways.
White/brown/black sugar
White sugar, or sucrose, is made either from sugar beets or sugar cane and is processed to remove the molasses and leave only the white, pure crystals. Depending on the thickness of its crystals, there is crystalline, fine and powdered sugar. 100 grams of white sugar contains 387 calories (~20 kcal/ per gram).
Brown sugar is also processed with the difference that the molasses is not completely removed but remains about 10%, increasing the B vitamins, manganese, phosphorus and zinc. Black sugar is a combination of raw sugar with additional molasses and therefore has more nutrients compared to brown sugar. Regarding the caloric content and glycemic index, it is almost the same in all 3 forms of sugar.
Polyols – Sugar Alcohols
They are used as sugar substitutes. They do not sharply raise blood glucose levels, while they provide fewer calories than regular sugar, 1 gram of polyalcohol yields 2.4 calories, unlike sugar which provides 4 calories.
They are not typically classified as simple sugars, which is why foods containing sugar alcohols are often referred to as “free sugars.” They are found in many chewing gums, cookies, ice cream, and even toothpastes and medications.
Types of sugar alcohols are:
- Erythritol
- Isomaltitol
- Mannitol
- Maltitol
- Sorbitol
- Xylitol
HoneyvsAgave Syrup
Honey: Honey is the natural sweetener from the nectar of plants or from secretions of their living parts. It is rich in calcium, magnesium, phosphorus, vitamins B1 and B2 and significantly helps in the absorption of iron by the body. Finally, a teaspoon of honey contains 21 calories.
Agave Syrup: Agave nectar comes from the Agave plant and consists of 90% fructose and 10% glucose. It is 1.4-1.6 sweeter than sugar and has a low glycemic index. It is a good source of vitamin C, B vitamins, and contains traces of iron, calcium, potassium, and magnesium. Finally, a teaspoon of agave syrup provides 21 calories.
- The two sweeteners therefore have similar nutrients and calories. The reasons for rejecting honey, choosing agave syrup, are the glycemic index, as agave syrup is a safer choice for people with diabetes, and the vegan diet, as honey is not included in the foods consumed by vegans.
Molasses
Molasses is a thick liquid and is prepared from the processing of sugar cane. It contains minerals and trace elements such as calcium, potassium, magnesium, iron, phosphorus, copper, zinc and vitamins such as niacin, riboflavin, thiamine, vitamin B6. Molasses is a very good choice for people who follow a vegetarian or vegan diet but also in cases of iron deficiency, as it contributes positively to its increase. Finally, a teaspoon yields 18 calories.
Coconut Sugar
Coconut sugar is made from the blossom of the coconut palm and has about the same calories as white sugar. It consists of 75% sucrose, i.e. common sugar, but contains inulin, resulting in slower absorption and a low glycemic index, thus contributing to a better postprandial glycemic profile. It also contains iron, zinc, calcium and inositol, a B vitamin, a component of phospholipids in the brain, skeleton, heart and male reproductive tissues.
Maple syrup (maple syrup)
Maple syrup is produced from the sugar of the maple tree, a genus of trees or shrubs, and is raw. It consists of about ⅔ sucrose but is as sweet as regular sugar. 66% of the syrup consists of carbohydrates, of which 90% are natural sugars. Finally, a teaspoon yields about 19 calories.
Fructose
It is the main sugar in fruits and honey. Fruits generally contain three types of sugar: fructose, glucose, and sucrose.The sugar found in fruits is different from standard sweeteners and sugars. Because of the fiber and nutrients they contain, they slow down digestion and help the body absorb it gradually. This means that fruits have a lower glycemic index. You can include natural sweeteners such as royal dates or very ripe bananas in your diet to give the sweet taste you are looking for.
Conclusion
The WHO guideline on NSS is part of a series of healthy eating guidelines that aim to establish lifelong healthy eating habits, improve diet quality and reduce the risk of non-communicable diseases worldwide. So instead of consuming 2 tablespoons of sugar or two packets of artificial sweetener, try reducing the amount to 1 tablespoon and then gradually to none. It is important to aim for a diet without a large amount of added sugar or artificial sweeteners.
