Sugar substitutes, natural and synthetic, how to choose

Why is sugar replaced with a sweetener?

As prescribed by a doctor. Indications: diabetes, obesity.

To lose weight or reduce the amount of sugar in your diet. Excessive consumption of sugar provokes endocrine disorders and vascular diseases. With a healthy diet, limit the consumption of this product.

Sweeteners are needed for diabetes. They can help you lose weight. However, expectant mothers, children and adolescents should consult a doctor first. Otherwise, the sweetener can do more harm than good.

What is a sweetener

A sweetener is a substance that does not contain sucrose. Used to add sweetness to dishes and drinks. All sweeteners are divided into two main groups: calorie-free and calorie-rich.

A high-calorie sweetener contains about the same amount of calories as regular sugar. This group mainly contains natural substitutes for sucrose, such as sorbitol, xylitol, fructose and some other substances.

Artificial sweeteners: advantages and disadvantages

Advantages of synthetic flavoring additives:

No calories. The exception is aspartame. However, it also belongs to low-calorie supplements.
No allergic reactions. In this case, individual intolerance occurs.

Disadvantages of artificial substitutes:

Negative effect on digestion. It has been established that synthetic flavoring additives inhibit the microflora of the gastrointestinal tract.
An overdose is very dangerous, and it is impossible to control the amount by feeling. Excessive consumption does not always cause nausea or other signs of poisoning. However, the consequences of exceeding the norm can be very serious.
Delayed side effects are possible - diseases of internal organs, inflammation, tumors.

What is stevia

Stevia is a perennial shrub native to South America and Asia. Due to the presence of a large number of vitamins and minerals in its composition, it is widely used in medicine. Both popular and official.

The chemical composition of stevia leaves includes vitamins A, D, F, rutin, niacin, ascorbic acid, essential oils and fiber, as well as minerals: potassium, phosphorus, zinc, magnesium, calcium, selenium, iron and silicon.

Used to normalize blood pressure, reduce blood sugar levels, and has a bactericidal effect.

But stevia is best known as a sweetener. And this is not surprising, because this is the only natural sweetener known today, which is 200 times sweeter than sugar.

Here are the dry numbers for you

protein - 0 g
fats - 0 g
carbohydrates - 0.1 g
calorie content - 18 kcal

Do you see? In terms of its properties, stevia is close to powerful artificial sweeteners, but at the same time, it does not have their side effects (proven or not, that’s another matter). No other “natural” substance comes close to these figures.

And yes, stevia also has a daily intake rate (4 mg/kg body weight), but with such indicators, you won’t get close to these standards in a day.

The only disadvantage of stevia as a sweetener is the side “herbal” taste. Not everyone likes it and not everyone can get used to it. But manufacturers continue to struggle with this “side”, and in modern sweeteners using stevia, it is practically invisible.

Review of synthetic sugar substitutes

Below are the names and brief characteristics of the most popular artificial sweeteners.

Aspartame

The substance was first obtained in 1965. This is an intermediate compound in the synthesis of an artificial hormone.

The substitute contains calories as well as sugar. Low-calorie aspartame comes from its sweetness: it is 200 times sweeter than sand and refined sugar. During the digestion process, the composition is broken down. Two amino acids and methyl alcohol are isolated.

Aspartame should not be subjected to heat treatment. For example, it is not added to baking dough.

The permitted daily dose is up to 40 mg per 1 kg of body weight.

Acesulfame potassium

Synthesized from acetoacetic acid. Contains no calories and is not digestible. The substance must be excreted from the body unchanged.

The composition is not destroyed during heat treatment. The disadvantage of the sweetener is the metallic taste. Because of this, it is only used in mixtures.

The permissible daily intake is no more than 15 mg per 1 kg of body weight.

Saccharin

Was received in 1879. The synthesis is based on the reaction of anthranilic and nitrous acids with sulfur dioxide, chlorine and ammonia. Another method of preparation is using benzyl chloride.

The composition does not contain calories and is not digestible. 98% of the substance is excreted unchanged from the body.

The sweetener has a bitter taste. Typically used in conjunction with other substitutes. It is not recommended to eat saccharin and beet sugar at the same time. This increases the risk of hyperglycemia.

The permitted daily dose is up to 5 mg per 1 kg of body weight.

Sucralose

This is the sweetest flavor additive. It is 600 times sweeter than sugar. Sucralose has no calories and is not absorbed. It is used for diabetes and for weight loss. The recommended daily intake is up to 15 mg per 1 kg of body weight.

Cyclamate

Synthesized from cyclamic acid. The sweetener masks the unpleasant taste of other artificial substitutes.

The synthetic substance should not be broken down in the human body. It has been established that cyclamate is capable of doing this. The result is the formation of cyclohexamine, a toxic liquid. Cyclamate is contraindicated during pregnancy and breastfeeding.

The permissible daily dose is up to 11 mg per 1 kg of body weight.

The assessment of the harm and benefits of artificial substances has been revised several times. The danger level of synthetic sweeteners has not been precisely determined. Therefore, doctors often advise using natural sugar substitutes.

Natural sweeteners

The composition of natural sweeteners is identical to sucrose. In addition, these sweeteners have similar calorie content. Before the invention of synthetic drugs, they were used for medical purposes. Most often, natural sweeteners were given to diabetics as a replacement for regular sugar.

Fructose

It is a natural sugar obtained from various plant products and honey. This product is in demand among people who are just starting their journey to an ideal body.

Fructose is not very different in calorie content from sugar, but due to the greater sweetness, a person consumes fewer calories per serving of this product.

Benefits of fructose:

It is much sweeter than sugar. In order to make tea, coffee or any dish sweet, you need much less of this sweetener. As a result, their nutritional value is greatly reduced.
Fructose can be used by diabetics. It helps stabilize blood sugar levels.
This sweetener has tonic properties. It can be used during strength training.
Adding fructose to the dough allows you to get a more fluffy dish.

Minuses:

The main disadvantage of fructose is that its nutritional value is identical to the energy value of sugar.
If safe dosages are exceeded, this product will quickly lead to the development of diabetes and obesity.

Sorbitol

This product is obtained mainly from apples and apricots. The peculiarity of Sorbitol is the same level of sweetness as sugar. The only thing is that its taste is not as cloying as that of sucrose.

Sorbitol is rarely used for medical purposes, but it is widely used in the food industry. It is one of the main components of canned juices and soft drinks.

Pros of sorbitol:

It is claimed that this drug helps reduce the consumption of vitamins in the body and improve microflora.
When Sorbitol is added to various dishes, they stay fresh longer. This feature of the sweetener is in demand in the food industry.

Minuses:

Due to its lower sweetness than sugar, this sweetener is not suitable for weight loss.
Excessive consumption of sorbitol provokes nausea, flatulence and indigestion.

Xylitol

The basis for its production is corn cobs. The calorie content and nutritional value of this product are the same as regular sugar, so it should not be used as a substitute.

The advantages of Xylitol include:

Positive effect on the microflora of the oral cavity. It is not for nothing that this sweetener is used in the production of chewing gum.
Due to slow absorption by the body, it can slightly accelerate metabolic processes.
Xylitol promotes increased secretion of gastric juice.

Minuses:

Large amounts of Xylitol in food can lead to stomach diseases.
According to some studies, the sweetener can provoke bladder cancer. However, no significant research has been conducted on this matter, so you shouldn’t really trust this information.

Stevia

Perhaps this is the most popular natural sweetener on the market. It is made from the herb of the same name.

Stevia is 25 times sweeter than sugar. In addition, its nutritional value is lower than that of sucrose. For this reason, it can be recommended to people trying to lose weight. True, they will have to get used to its unusual bitter taste.

The positive aspects of Stevia include:

Low cost.
Not a bad taste.
Well tolerated by diabetics.
Long-term use of this product helps strengthen the walls of blood vessels.
Stevia can increase physical activity in the fall and spring, when a person lacks energy.

This sweetener has no downsides.

Natural sweeteners: advantages and disadvantages

Benefits of natural sweeteners:

Natural sweet taste, without bitterness.
Harmless regardless of ambient temperature - sweeteners can be heat treated.
Predictable long-term application. Vegetable sweeteners are not capable of causing tumors and cardiovascular diseases.

Disadvantages of natural substitutes:

Individual intolerance is possible. It occurs most rarely when using stevia, which is not an allergen.
Calorie content. The exception is stevioside, which has no calories.

When is a sweetener needed?

The truth that many doctors hide is that sugar cannot be replaced with anything. What are called sweeteners are most often also saccharides, which have different mechanisms of action and ways of absorption by the body. Our usual white sugar is a substance from the category of carbohydrates. This is the most accessible source of vital energy and a harmless tranquilizer, adding flavor to food and serving as a preservative. Its breakdown products, simple carbohydrates, are involved in the coordinated functioning of the liver, kidneys, central nervous system, brain and blood vessels.

In the amount recommended by doctors, 30-50 grams per day, including the presence in finished products, sugar cannot lead to obesity. Complete voluntary cessation of sugar for the purpose of weight loss and prevention of atherosclerosis is an unfounded measure with questionable benefits. Only insufficient production of insulin, the hormone that breaks down sugar into its components, puts it in the category of “white enemies” and makes it necessary to look for an alternative.

Review of natural sugar substitutes

Below are the names and brief characteristics of the most popular natural sweeteners.

Xylitol

The sweetener is produced from corn cobs, cotton husks, sunflower husks and other plant waste. Xylitol is a useful component of chewing gum. It prevents the development of caries.

Its calorie content is close to sugar, but its absorption does not require insulin. The sweetener can be used for diabetes. It will not help you lose weight, as it has a high calorie content.

As a flavoring additive, xylitol cannot be called absolutely harmless. It can cause gastric disorders.

You can consume up to 10 g of xylitol per day.

Sorbitol

This sweetener is made from glucose. Found naturally in algae and stone fruits. Sorbitol has fewer calories and is less sweet than sugar. The sweetener is absorbed very slowly, so it does not increase blood glucose levels. Useless for weight loss. It has too many calories.

Sorbitol is used in chewing gum. It is added to mixtures to mask the taste of the medicine. It tolerates heat treatment well and is suitable for baking and home canning. It is not recommended to use sorbitol if you have digestive disorders.

Safe daily allowance is up to 40 g.

Fructose

The sweetener is found in sweet fruits and honey. It is part of sugar - it breaks down into glucose and fructose. Fructose is equal in calories to sugar. This sweetener will not help you lose weight. It is recommended to consume no more than 40 g of fructose per day.

Stevioside

Contained in its pure form in stevia leaves. The sugar substitute is a concentrated (condensed) extract. It is obtained from plants without the use of chemical catalysts.

The natural sugar substitute is well absorbed and helps normalize digestion. Contains no calories. Not an allergen. Serves as an additional source of vitamins and microelements. Has a natural sweet taste. Retains all its properties during heat treatment.

Stevioside is considered the best sugar substitute. Why?

It's safe. Stevia has been used for centuries and its effects have been well studied. Side effects and allergic reactions are excluded. Individual intolerance is extremely rare.
No calories. Stevioside is approved and recommended for overweight. Included in healthy eating programs.
There are vitamins and microelements. Stevioside on the menu is an additional source of nutrients.
Stevia tastes good. It's pure sweetness or a hint of licorice candy, depending on the plant variety and harvest time.

Use of stevioside

A sweetener is used for diabetes and for the treatment of obesity. The product is useful for hypertension. The approximate daily intake is up to 2 mg per 1 kg of body weight. This is half a teaspoon or 100 drops of concentrated extract. 4 drops replace one cube of refined sugar.

The daily guideline consumption of stevia in terms of sweetness is equal to 25 pieces of refined sugar. Usually this is quite enough. But if you want more, you can. Stevia has no contraindications, no calories, and therefore no restrictions.

Do you want to buy a large package with the lowest price per kg?

You can buy crystalline stevioside powder (65%) from us at a price of RUB 11,017/kg. A package is enough for a year for a family of 2-3 people. Delivery in Moscow within one working day. Order a natural, healthy sugar substitute!

Harm of the sweetener stevia

No harmful or side effects have been identified from consuming stevia.
It is recommended to consume no more than 40g of this sweetener per day.

How and where to buy stevia

You can buy stevia in pharmacies or in special sections of grocery stores intended for diabetics. Stevia solution with different flavors, 30 ml each, can be used in the form of drops. For a glass of liquid, 4-5 drops or two tablets are enough. As stated in the instructions, stevia stimulates metabolic processes, participates in the mobilization of sugar from the blood, lowers cholesterol levels, helps normalize blood pressure, and restores collagen in the joints.

There are no side effects; allergies may occur if there is individual intolerance.

The price of stevia in Moscow pharmacies ranges from 150 to 425 rubles per jar. 100g of pure stevia extract costs about 700 rubles. At Pyaterochka you can buy a jar of 150 stevia tablets for 147 rubles. Liquid sweetener stevia is available in different flavors: mint, orange, vanilla, raspberry, strawberry, chocolate, etc. This means that you can add tablets to water, as well as to any dishes and drinks, so as not to lack sweets.

Stevia reviews

The reviews are most positive. Those who have managed to appreciate the merits of this sugar substitute say that they have learned to cook using a liquid or tablet preparation, adding it to ready-made dishes or drinks.

Anna, 45 years old, housewife I have been overweight since childhood, and with age it turned out that I had high blood sugar and excess cholesterol. The doctor forbade me to eat sweets, confectionery, and baked goods. And I love all this very much, I may not even eat, but have sweets at hand. At first I suffered until the doctor advised me to use the sugar substitute stevia. I was afraid of side effects, as with other substitutes, but Stevia is completely safe, and now I have healed in a new way. Sugar is normal, weight decreased by 6 kg in the first month. Even my blood tests have improved!

Evgeniy, pensioner, 71 years old. I haven’t eaten sweets since I was 56, all because of the diagnosis of stage 3 obesity. I learned about stevia from a neighbor, I immediately bought it for myself, now I drink my favorite sweet tea, I learned how to add drops to porridge and compote. The most amazing thing is that the weight began to decrease, lightness appeared, and there was no fatigue as before.

Marina, 23 years old, lawyer. I didn't really like stevia. It is really inexpensive and safe, but the taste is not at all what I expected. It's kind of sweet and didn't suit me.

Of course, whether or not to use this sweetener is up to you, but stevia is considered the best, natural and affordable sugar substitute today. To understand which sweeteners you can use and which you shouldn’t, let’s learn more about each of them.

Types of sweeteners

Fructose

Substitutes learned about this about 50 years ago. At that time, it was practically the only sugar substitute and was considered beneficial to human health. People with diabetes were advised to eliminate sugar from their diet and use fructose.

Even despite the emergence of new types of low-calorie substitutes, fructose remains a popular sweetener. Its properties are practically no different from sugar. It has a high calorie content and affects carbon metabolism in the body.

The main advantage of fructose is its safety. It can be used by children, pregnant women and people who are not overweight. However, it makes no sense to replace sugar with it, due to the similarity of properties. In addition, it will be useful to know how the harm and benefits of fructose are balanced.

Aspartame

This type of sweetener belongs to the synthetic group. Its effects on the body have been well studied. Aspartame has low calorie content and does not participate in carbohydrate metabolism. Its use is possible while following a diet, pregnancy and diabetes.

However, experts note the possibility of side effects when consuming large amounts of this sugar substitute. Excessive consumption may cause disruptions in the functioning of the digestive system and nervous system, an allergic reaction to the sweetener, and cough.