A high-sugar intake can cause a cascade of events in the body. Fructose - a monosaccharide found in many plants - disrupts the metabolism of fats and carbohydrates. Unlike glucose, fructose is metabolized by the liver and promotes fat synthesis. Excess sugar (and excess fructose) increases the likelihood of consequences such as high cholesterol, insulin resistance and high blood pressure.
What is the common sugar substitutes?
If you want to reduce sugar and calories in your diet, you may turn to artificial sweeteners or other sugar substitutes. Sugar substitutes, are sweeteners that replace some of the sugars we consume daily, such as: sucrose, brown sugar, glucose, white sugar, etc. Common sweeteners include sorbitol, aspartame, xylitol, stevia, erythritol, etc.
The difference between these sugar substitutes is that some are natural sweeteners extracted from plants themselves, and some are synthetic, such as sorbitol and aspartame, which we often see in spicy bars, are synthetic sweeteners.
The Xylitol should be the most familiar sugar substitute.It is widely found in grains, vegetables and fruits, but the content is low; the human body can produce about 5-15 grams of xylitol every day; and the xylitol we buy Most of them are processed from corncobs and bagasse.
The energy of xylitol (2.4 kcal/g)[2] is lower than that of white sugar (4 kcal/g), and its sweetness is close to that of white sugar, with a cool taste. It also absorbs moisture, so it is best not to use xylitol when making cookies, otherwise it will become soft after being in the air for a long time; but it can be used when making cakes, so that the cakes can still be soft after being left for a long time.Besides, it does not need the help of insulin to metabolize in the body, so it will not cause the rise of blood sugar, which is suitable for friends with high blood sugar; it will not be fermented by the bacteria that cause cavities to produce acid, so it will not cause cavities.However, xylitol is absorbed slowly, and it is easy to have diarrhea if you take too much for a while.
Erythritol
Erythritol, just like xylitol, is also widely distributed in fruits and vegetables and is also contained in the human body; it has the same cool, pure sweetness and no aftertaste of bitterness; it does not cause a rise in blood sugar and does not cause dental caries.
Erythritol Vs xylitol:
1. Erythritol powder has lower calories, only 0.4 kcal/g. The energy added to food can be directly ignored, and the energy is 0 kcal.
2. The human body has a stronger tolerance to erythritol, which is the most tolerant sugar alcohol, and it is not easy to cause gastrointestinal discomfort such as abdominal distension and diarrhea.
3. When added to coffee, it can effectively suppress the astringency of coffee.
The sweetness of erythritol is low, only 75% of that of sucrose; its hygroscopicity is also low, so in order to improve the sweetness and prevent crystallization, it is often used in combination with other sugar substitutes when making high-sweet foods, but it does not absorb moisture. Its low sensitivity is very suitable for making biscuits with a crisp taste.
Mogroside
Mogroside is a low-calorie sweetener, which is the main active ingredient in Luo Han Guo. It is made of Luo Han Guo as raw material, extracted by boiling, concentrated, and dried. Mogroside has high sweetness and low calories. No bad smell, light color, good water solubility and stability, stable in neutral aqueous solution at 100°C, and will not be destroyed by heating in air at 120°C for a long time, and it is a non-fermenting substance, not easy to mold. Use is pH independent (pH 2-10). A certain dose of mogroside also has the functions of expectorant, antitussive, anti-inflammatory and antibacterial, scavenging free radicals and anti-oxidation, lowering blood sugar, protecting liver, and enhancing immunity.
Stevia sweeteners
Stevia is a natural, zero-calorie, high sweetness sweetener that is used by many food and beverage companies around the world as a flavorful, zero-calorie food additive to replace sugar and artificial sweeteners. Like table sugar, stevioside is a plant-based ingredient. But it differs from sugar in that it enables low to zero calorie beverage and food formulations.
Sucralose
Sucralose is 600 times sweeter than sucrose, and just a tiny bit sweeter. The sweetness of sucralose is processed from sucrose, but it is not sucrose. It is made by replacing the three hydroxyl groups in sucrose by chlorine. Sucralose is not used by the body as a carbohydrate, has a very low chance of being absorbed by the body, and is metabolized directly out of the body almost without change. Therefore, sucralose does not provide any energy and is also suitable for diabetics. Because sucralose is so stable, it can be used almost anywhere sugar is needed, including in cooking and baking.
Health Benefits of Natural Sweeteners
Natural sugar substitutes may seem healthier than regular sugar. But there was no significant difference in their vitamin and mineral content. For example, honey and sugar have similar nutritional content, and the body will break it down into glucose and fructose.So choose natural sweeteners based on taste, rather than their purported health effects. Minimize the use of any added sweeteners.
Health Risk Concerns of Natural Sweeteners
Natural sweeteners are generally safer. But consuming added sugar of any kind has no health benefits.
Consuming too much added sugar, even natural sweeteners, can lead to health problems such as tooth decay, weight gain, malnutrition and elevated triglyceride levels. Honey contains small amounts of bacterial spores that may produce botulinum toxin. Children under 1 year old should not consume honey.
Be a wise consumer when choosing sugar substitutes. Artificial sweeteners and other sugar substitutes can help with weight management. But they are not a panacea and should be used in moderation.
Foods marketed as sugar-free are not calorie-free, so it can still lead to weight gain. Keep in mind that processed foods often contain sugar substitutes and generally don't have the health benefits of natural foods like fruits and vegetables.
