Sugar substitutes such as stevia, xylitol or the synthetic sweetener saccharin are not only found in more and more diet products, but are also increasingly used in everyday cooking and baking. For diabetics in particular, sweeteners and so-called sugar substitutes can be a good alternative to conventional sugar. This is because the sweet-tasting substances have a significantly lower effect on blood sugar levels than household sugar. But many people also turn to sugar substitutes to protect their teeth or reduce calories. Find out here whether the sugar alternatives are really healthier and where the advantages and disadvantages of the various sugar substitutes lie.
Why sugar substitutes?
Every year, we consume about 35 kilograms of sugar per person in Germany – the majority of which is not in sweets, but in industrially processed products such as fruit juices, soft drinks or convenience foods. But ordinary household sugar (sucrose) is considered very unhealthy: sucrose is associated with obesity, chronic diseases such as diabetes and cardiovascular disease, and the development of tooth decay. That’s why more and more people prefer to turn to a sugar substitute. This offers various advantages:
- Many of the various substitutes have significantly fewer calories or even none at all – household sugar still brings it to 400 kilocalories per 100 grams. That sugar substitutes cause cravings and prevent rather than promote weight loss, could not be scientifically proven so far.
- The substitutes are often not cariogenic, so unlike sugar do not promote the development of caries.
- For diabetics, sugar substitutes and sweeteners offer the opportunity to reduce sugar consumption and eat sweets without affecting their blood sugar levels too much.
Sweeteners and sugar substitutes – what’s the difference?
Who is looking for a suitable sugar substitute, can easily lose track in the jungle of terminology, because sweeteners, sugar substitutes and sugar substitutes are not the same. Here’s what’s behind the different terms:
- Sweeteners are a chemically or naturally produced sugar substitute with an extremely high sweetening power. They contain virtually no calories and do not promote the formation of tooth decay, as they do not provide food for the bacteria in the oral flora. Sweeteners are considered suitable for diabetics.
- Sugar substitutes are carbohydrates that are metabolized independently of insulin, and therefore affect blood sugar levels less than sugar. Therefore, most of them are suitable for diabetics. In addition to fructose, the so-called sugar alcohols are counted among the sugar substitutes. Their sweetening power is similar to that of table sugar, but usually somewhat lower. In addition, they contain slightly fewer calories – when calculating the daily calorie intake, they should still be considered.
- Sugar substitutes is the umbrella term for any form of sugar alternatives. So it includes both sweeteners and sugar substitutes.
5 Alternatives to sugar
To save sugar in cooking and baking, you have a choice of sweeteners. On the list of possible sugar substitutes are, for example:
- Synthetic sweeteners
- Stevia
- Sugar alcohols
- Fructose
- Dextrose
Below we present the different sugar alternatives in more detail.
Synthetic sweeteners – sweetness without carbohydrates.
Synthetic sweeteners such as cyclamate (E 952), aspartame (E951) or saccharin (E 954) contain – based on the amount needed for sweetening – no or almost no calories and do not raise blood sugar levels. Because they contain no carbohydrates, sweeteners are often used in low carb recipes or “light” products. Evidence from an animal study that artificial sweeteners may promote the development of diabetes has not yet been confirmed for humans. However, one study suggested that the daily consumption of diet soft drinks could increase the risk of cardiovascular disease. However, more precise correlations have not yet been researched. Studies have also failed to prove possible side effects from sweetener consumption, such as an increased risk of cancer or increased appetite – when consumed in normal household quantities, consumption is considered harmless.The amount of a sweetener that can be safely consumed per day is indicated by the so-called ADI value (Acceptable Daily Intake). This is determined by international expert committees and published by the Federal Institute for Risk Assessment, among others.
Stevia as a vegetable sweetener
Stevia is a natural sweetener made from the leaves of a South American plant – yet the production of the sugar substitute does not come without chemicals, because the leaves must first be treated in the laboratory. The sweetener has been approved as food additive E 960 in Europe since 2011, making it a comparatively new sweetener, but it is now available in almost every health food store and supermarket. Stevia also has no effect on blood sugar levels and provides no calories, nor is the sweetener harmful to teeth – so stevia is considered a comparatively healthy alternative to sugar. However, the somewhat bitter aftertaste, reminiscent of licorice, takes a little getting used to. Stevia is about 300 times as sweet as sugar, which is why it is important to dose the sugar substitute exactly according to the manufacturer’s instructions when baking and cooking. When buying stevia, it is important to pay attention to the ingredients: Often, the sprinkle sweetener is enriched with other sweeteners such as erythritol (erythritol) or maltodextrin as a filler.
Sugar alcohols – laxative in larger quantities.
Sugar alcohols such as maltitol (E 965), xylitol (E 967), mannitol (E 421) and sorbitol (E 420) belong to the sugar substitutes. They contain fewer calories than sugar and cause the blood sugar level to rise less. However, they can cause flatulence, diarrhea and nausea, especially if consumed in excess. This makes them unsuitable for irritable bowel patients, for example. From a dental perspective, sugar alcohols are a good alternative to sugar: since they do not generally promote tooth decay, sugar alcohols are frequently used in chewing gum, toothpaste and other dental care products. Xylitol in particular (also known as xylitol), also known as birch sugar because of its occurrence in birch bark, is often used in dental care products. Due to its better digestibility, erythritol (E 968) has recently enjoyed greater popularity and is sold under the brand names Xucker light or Sukrin, among others: Compared with other sugar alcohols, erythritol does not cause flatulence and diarrhea as quickly, although it also has a laxative effect in larger quantities. Its sweetening power is slightly less than that of sugar, but it has almost no calories. Erythritol compares well with sugar in taste and can therefore be a suitable substitute in baking.
Fructose unsuitable as a sugar substitute
Fructose (fruit sugar) provides as many calories as sugar, but affects blood sugar levels to a lesser extent. Therefore, it is also counted among the sugar substitutes. However, the consumption of fructose in larger quantities has a negative effect on fat metabolism and blood pressure – industrially manufactured products sweetened with fructose are therefore not a recommended alternative for diabetics. Naturally occurring fructose, such as that found in fruit, is not thought to have any harmful effects on blood lipid levels, however. Fructose is just as unhealthy for the teeth as conventional household sugar. Incidentally, thick juices such as apple syrup or agave syrup have the same health effects as fructose, because the main component of these concentrated fruit juices is fructose.
Dextrose as an alternative for fructose intolerance.
Dextrose (glucose or dextrose) is a type of sugar that occurs naturally in honey and various fruits, for example. Contrary to the name, glucose is not obtained from grapes, but from corn or potatoes, more precisely from their starch. Its sweetening power is about half that of household sugar, which is why larger quantities are usually used in cooking and baking. Dextrose is well suited for people with fructose intolerance. For diabetics, however, the sugar substitute is not suitable due to its high glycemic index.
Is sugar taboo for diabetes?
As part of a balanced diet, a normal mixed diet with a carbohydrate content of 45 to 60 percent of total energy is recommended for diabetics.This means that about half of the calories consumed daily should come from carbohydrates – so diabetics do not need to follow a special low-carbohydrate diet. Ideally, carbohydrates should come from high-fiber foods that have a low glycemic load, i.e., do not cause sharp fluctuations in insulin levels. Good choices include whole grains, fresh vegetables and legumes. “Simple” carbohydrates, such as those from table sugar, glucose or fructose, should not contribute more than ten percent to total daily energy intake, if possible. Therefore, some of the sugar substitutes can be a good alternative for diabetics. Here are tips on sugar-free snacking for diabetics.
Diet products for diabetics
Special diet products such as cookies, chocolate or desserts usually contain less sugar, but often contain more fat and therefore more calories. Don’t be misled by the label “light” or “diet” – it pays to compare the nutritional information. Incidentally, to avoid such misunderstandings, there have been no special diet products for diabetics since 2012. Diabetics should also note that diet products with sugar substitutes sometimes contain fewer carbohydrates. If this is not included in the calculation of the insulin dose, hypoglycemia may result.
Sugar substitutes in baking and cooking
Not all sugar substitutes are suitable for baking and cooking. For example, some are not heat stable and lose their sweetness or become bitter when heated. Others cannot be caramelized. You should also keep in mind – especially when baking – that using sugar substitutes can change the volume and consistency of the dough. Here’s what to keep in mind when baking with sugar substitutes regarding dosage:
- Due to the significantly higher sweetening power of sweeteners, you need a correspondingly small amount of the sugar substitute. This reduces the amount of dough.
- If you also use liquid sweetener, it may be necessary to reduce the amount of other liquid accordingly.
- With less sweet sugar substitute, such as erythritol, you need a larger amount compared to sugar – otherwise the pastry will taste less sweet.
In addition, sugar has a binding power, which one likes to use in baking. This is omitted when using many sugar substitutes. If one is not yet proficient in baking with sweeteners as sugar substitutes, it is recommended to use special recipes with the respective substitute. In addition, the packaging usually contains instructions on how to use the sugar substitute in question in baking and cooking.
Conclusion: sugar substitutes are not always healthier than sugar
It is generally agreed that we consume far too much sugar. Sugar substitutes are often advertised as the healthy alternative: The substitutes are supposed to be free of calories, take care of teeth, and even allow diabetics to snack indefinitely. But a closer look reveals: Each sugar substitute has different advantages and disadvantages, and not all sugar alternatives are suitable for everyone. It is therefore advisable to find out exactly what you are looking for before deciding on a variant. In addition, sugar substitutes should also only be enjoyed in moderation – not only because of possible side effects such as the laxative effect of sugar alcohols, but also because some of the supposed diet products make up for the calories saved on sugar with fat and other ingredients. In addition, some sugar substitutes are very complex to produce and therefore very expensive. Anyone who is dependent on a sugar substitute for health reasons will certainly find a suitable alternative to sugar among the wide range of possible substances. However, sometimes it is better to completely resist the desire for sweets in order to do something good for your health.
