How to replace sugar with healthier sweeteners

The problems associated with excessive sugar consumption are well known. It generates glucose spikes that produce a feeling of energy and well-being, but they are followed by drops that make you want to eat again. It’s a addictive mechanism which is related to problems such as tiredness, mood swings, inflammation, insulin resistance, obesity and diabetes.

Ideally we should reduce our dependence on sweet taste and learn to eat natural products of all flavors that provide the nutrients we need. But if we want a dose of sweetness, we can choose Natural sweeteners to replace sugar. There are many options and in this article we are going to explain how to make the substitution.

Non-caloric natural sweeteners

They are natural vegetable products with great sweetening power but do not provide calories:

Stevia (stevia rebaudiana)

The sweetness of stevia comes from its compounds, steviosides and rebaudiosides. It is heat stable and can be used for cooking and to make processed foods.

It is suitable for diabetics because it regulates blood sugar levels. It prevents obesity and hypertension. It does not overload the liver or the intestine. It does not cause cavities.

It has an aftertaste reminiscent of licorice. It is often marketed mixed with other artificial sweeteners, or with polyalcohols such as erythritol.

Monk fruit or “luo han guo” (Siraitia grosvenoori)

Its sweetening compounds are mogrosides The powdered fruit is marketed, or else the extract of mogrosides in drops. Sometimes it is mixed with erythritol or stevia, to mask its slight aftertaste. It is heat stable and suitable for cooking.

It is very suitable for diabetics and for weight control diets. It does not overload the liver or the intestine. It does not cause cavities.

In traditional Chinese medicine it is used for medicinal purposes for the throat, fever and longevity for its antioxidants, with no reported side effects.

Yacon syrup (Smallanthus sonchifolius)

Yacon is a tuber from the Andes so rich in fructooligosaccharides that It is considered a prebiotic. It is a natural sweetener low in calories and on the glycemic index.

It is suitable for diabetic people. It does not produce cavities.

It is used to lose weight taking a teaspoon and an hour before meals. You should not take more than 50g a day because it would cause intestinal problems such as gas or diarrhea.

Polyalcohols

Despite their name, they do not contain alcohol. They are listed as food additives, with an assigned letter E. They often appear on products “no added sugar” such as candies, cookies, desserts and soft drinks. They are used in syrups or pills and in toothpastes.

xylitol

It is the sweetener additive E967. The best xylitol is obtained from cereals and plants, especially birch. Its sweetness is similar to that of sugar. It can be used in hot drinks without losing its sweetness.

It does not produce cavities, it takes care of dental health. It is hypoglycemic. It is prebiotic.

It is a fructooligoaccharide, which strengthens the intestinal flora, but in excess, more than 50g, it can cause gastrointestinal discomfort.

It does not provide other types of nutrients, such as vitamins or minerals. It is toxic to dogs.

erythitrol

It is the sweetener additive E968. It is made from corn starches and other plants. The taste of erythritol is very similar to sugar, but more refreshing. It is often used mixed with stevia, to enhance its sweetness.

It is suitable for low-calorie diets and people with diabetes. It does not cause cavities, but rather remineralizes dental enamel. It does not cause intestinal discomfort, although it is recommended not to consume more than 1g per kilo of weight per day.

caloric natural sweeteners

are controversial because its proportion of oligosaccharides is very high, generally sucrose, which is a molecule of glucose and fructose.

Its contributions of vitamins and minerals are minimal. In excess they have detrimental effects on health: they are contraindicated in cases of diabetes and promote obesity and caries.

The sudden rise in glucose unbalances the body, while fructose causes fatty acids and obesity.

Brown sugar, rapadura, mascobado and brown sugar

Its composition is 97% sucrose. The rest of the molasses contains fiber, B vitamins and minerals, but in unrepresentative amounts.

It is a product with a healthy halo, but very similar to refined white sugar.

sugar cane molasses

Its composition is 22% water, 30% sucrose, 13% fructose, 12% glucose and 20% other carbohydrates and fiber.

Its proportion of micronutrients as minerals and vitamins It is somewhat higher than that of whole sugar.

coconut sugar

It is composed of 71% sucrose, 3% fructose and another 3% glucose. Contains minerals such as calcium, potassium and iron, fiber and antioxidants.

Its glycemic index is lower than that of other sugars due to the presence of inulin (prebiotic fiber).

agave syrup

It is a refined product that is extracted by means of artificial enzymes from the root of the Mexican cactus.

It is composed of fructose, by 77%. The remaining 23% is water and small portions of minerals and vitamins.

Honey

Its main nutrients are fructose 41%, glucose 36% and other sugars 5%. The amount of water is approximately 18%.

Raw honey is a natural product that contains enzymes, trace minerals, vitamins and proteins in small amounts, as well as antiseptic and bactericidal properties.

But commercial honeys are pasteurized, lose their values ​​and are just another sugar with no added value.

Maple syrup

Organically sourced maple sap is a natural product that is obtained without artificial substances.

It contains 32% water, and a sugar concentration of 67.5%, mainly sucrose.

brings some antioxidants and small amounts of minerals and vitamins.

date molasses

It is obtained from pitted and crushed dates with water. Once strained and pressed, they are cooked over low heat to concentrate their sugars in 70% of their weight.

These sugars are mostly glucose and fructose, and the fiber has been lost, so its initial glycemic index of 55 rises to 65. Provides traces of calcium and potassium.

How to replace sugar (ideal amount)

How much stevia, xylitol, erythritol or date paste do you have to put in to replace the amount of sugar that a recipe calls for? In the table you can see the equivalences. In each case you only have to make a rule of three with the amount indicated in the recipe.