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Sweeteners are substances and various components that give foods a sweet taste. You can use them instead of sugar and similar products. They have a lower calorie content compared to the dose of sugar needed to achieve the same intensity of sweet taste.
Manufacturers make such substances from natural products (fructose), and also synthesize them using chemical reactions (aspartame).
Types of sugar substitutes
Experts divide sweeteners into two main types: artificial and natural. Each species has its own positive and negative properties, and also differs in composition and characteristics:
- Artificial sweeteners – sucralose, aspartame, cyclamate, stevioside. Manufacturers get them from natural or synthetic raw materials by chemical means. They have a better effect and are not integrated into metabolic processes. The main disadvantage of artificial sweeteners is a strong influence on increasing appetite. This can lead to overeating and sudden weight gain.
- Natural sweeteners – fructose, xylitol, sorbitol. They have a caloric content comparable to ordinary sugar and are involved in metabolic processes.
Many people independently include sweeteners in their diet, but this can have dangerous consequences. It is best to consult a specialist first, especially if you have a medical condition.
What are sugar substitutes for?
First of all, sweeteners are necessary for people with diseases that exclude the use of sugar. The most dangerous disease is diabetes. People with a similar disease cannot consume sugar in its pure form. Specialists and nutritionists include sweeteners in their diet that do not cause insulin spikes in the blood.
But is sugar dangerous for healthy people?
Regular sugar is refined sucrose. Under the influence of enzymes of saliva and gastric juice, it is broken down into glucose and fructose. Fully absorbed by the body within a few minutes, sucrose causes a sharp jump in insulin in the blood.
Even a healthy person who lives in conditions of reduced energy consumption, unused sugar energy is harmful.
Sweeteners: pros and cons
The effect of sweeteners on the body can be both positive and negative. Experts distinguish the following health benefits:
- lower caloric content
- content tonic properties
- countering tooth decay and destruction of tooth enamel
- the laxative effect when the dose is exceeded
- lowering blood pressure
- strengthening immunity
- development of dependence on the component
However, the list of negative consequences may disappoint:
- violation of the intestinal microflora
- the development of glucose intolerance
- disorders of the liver and intestines
- the appearance of abdominal pain and diarrhea
- development of cardiovascular diseases
Experts say that there is still no 100% sugar substitute. Sweeteners are more suitable for adding to specific dishes and for the treatment of certain diseases. In different products, the properties of sugar have different priorities.
Which sweetener to choose?
Hidden sugars are present in many foods. Sugar is addictive, so many people prefer to replace it with sweeteners. However, experts do not advise you to select the substance yourself, otherwise, the body may get harmed. If you decide to choose a sweetener yourself, natural substances will be the best option.
Among the best sweeteners, experts distinguish between sucralose and erythritol. These substances are not addictive and can make up for the lack of sugar in the body.
What is the healthiest sweetener for baking?
You can also use sweeteners for baking. Not every substitute will be a suitable option for a particular dish. Some sweeteners cause bitterness and add an unpleasant taste. Natural substitutes are best suited for baking: stevia, honey, and fructose.
- Stevia is the world’s most famous natural sweetener derived from plant leaves. This substitute gives baking a weak sweet taste. Professional chefs claim that stevia is more suitable for raw desserts. This is a completely natural low-calorie product sold at a low price. Among the disadvantages, the appearance of a taste is possible, but it is not significantly noticeable.
- Honey is a natural sweetener, rich in its vitamin and mineral composition. In dark varieties of honey, the content of fructose and trace elements (potassium, calcium, phosphorus) is high. The main disadvantage is the high-calorie content.
- Fructose is the best choice for diabetics and those prone to high blood sugar levels. The body does not need insulin to process fructose.
Why was Stevia banned?
Stevia is a natural sweetener, one of the most common all over the world. However, at one time stevia was banned in some countries of the world. The European Union has not yet lifted the ban on the production and sale of stevia as a sweetener. What is the reason for such a ban?
Experts of the European Union are worried about the safety of the product. The reason for the ban is the lack of sufficient research on the effects of the substance on the human body. Another country that banned stevia for the same reasons is America.
Is erythritol better than stevia?
Experts note the similarities between stevia and erythritol. Both sweeteners do not increase blood sugar levels and are well absorbed by the body. Erythritol is a relatively young, but extremely popular among adherents of a healthy lifestyle, a sugar substitute of natural origin. It is available in the form of a white powder, has no smell. A high content of erythritol can be found in products such as:
- pear
- grapes
- melon
- grape wine
- soy sauce
On an industrial scale, manufacturers produce erythritol from corn. Specialists extract starch from corn, which is subsequently converted into glucose. Only after that, under the action of fermentation with the participation of yeast, they secrete erythritol from glucose.
Stevia is the most popular sweetener. The substance is of plant origin and has a therapeutic effect. Also, this sweetener has a high content of vitamins and minerals. Experts say that stevia and erythritol are two completely different sweeteners. You should choose the appropriate option by analyzing their properties.
Stevia vs. Erythritol
What is more beneficial – stevia or erythritol? You can choose the best sweetener based on the comparative characteristics of substances in different parameters.
Mineral composition of stevia:
- vitamins of groups A, B, C, E, P
- essential oils
- tannins
- flavonoids
Mineral composition of erythritol:
- proteins, fats, carbohydrates
Negative properties of stevia:
- individual intolerance
- allergic reactions
Negative properties of erythritol:
- flatulence
- bloating intestinal
- disorder
- allergic reactions
Positive properties of stevia:
- slows down the aging process due to its antioxidant action
- prevents the development of inflammatory processes in the body
- does not cause allergic reactions
- contributes to the normalization of flora in the digestive tract
- suppresses the development of pathogenic microflora in the oral cavity
- prevents the development of caries, gum disease, destruction of enamel
- normalizes the metabolism of carbohydrates
- optimizes blood sugar levels
- normalizes blood pressure
- suitable for people suffering from diabetes and obesity
- reduces hunger
Positive properties of erythritol:
- does not affect the level of glucose and insulin in the blood
- does not injure blood vessels and does not contribute to the appearance of inflammatory processes is
- not able to influence weight gain
- does not harm the work of the gastrointestinal tract does
- not provoke the development of caries, and also helps to reduce the foci of its appearance has
- antioxidant properties
- do not cause addiction
Based on the comparison presented, you can conclude that stevia is a more beneficial sweetener. The substitute is not addictive, practically has no negative properties, and contains a large number of vitamins and minerals.
A granulated sugar substitute for baking
Confectioners often replace granulated sugar in baking. It makes cupcakes and cakes more friable and affects the consistency of the product. However, the use of sugar in baking provides the necessary moisture and increases the shelf life of the product. However, the harmful properties of granulated sand force confectioners to replace sugar with sweeteners. Confectioners are advised to consider the following substitutes for granulated sugar:
- stevia
- artichoke syrup
- date sugar
- coconut sugar
- syrup agave
- syrup inulin
- maple syrup
- aspartame
- sucralose
- grape sugar
- fructose
You can also consider artificial sweeteners:
- aspartame
- cyclamate
- saccharin
- sucralose
- acesulfame
- neotame
Choose a sweetener based on the recipe of the dish, individual preferences, and characteristics of your body.
Best sugar substitute without an aftertaste
Several sugar alternatives do not give the dish an aftertaste. Experts distinguish the following types:
- fructose
- sorbitol
- stevia
- agave
- honey
These sugar replacements have a bright aroma but do not change the taste of the dish. Also, these substances are natural sweeteners, which are more useful for the human body than artificial ones.
Sugar substitutes for baking
A sweetener for baking is a substance that gives pies, cakes, and cupcakes a sweet taste. Professional chefs claim that a cup of white sugar can be replaced with a few teaspoons of a substitute. What role should sugar substitutes fill?
- Absorb water. Thanks to this, the baking will harden much more slowly. At the same time, the freezing temperature of finished products becomes lower.
- Give color. A beautiful golden crust is formed only due to the presence of sugar in the dessert.
- Provide fragrance. These are the same light caramel notes of the biscuit that shade the smell of other ingredients and make it more pleasant.
- Lift the dough. When combined with fats, eggs, sugar forms a crystal lattice, which is filled with air bubbles.
- Destroy fiber. Sugar molecules interact with fiber and proteins of other ingredients. Thanks to this, the dough becomes more tender, soft, and loose.
Professional chefs identify the 8 best sugar substitutes for baking:
- stevia
- fructose
- inulin
- saccharin
- aspartame
- sucralose
- honey
- syrups
You can also use powdered sugar as a sweetener, but it contains white or brown sugar.
What’s worse sucralose or aspartame?
Sucralose and aspartame are artificial sweeteners. They are more harmful than natural substitutes. However, there is a significant plus – zero calories. Even cooked goods will not have a high caloric composition.
- Aspartame is a calorie-free sweetener. This is one of the most common sweeteners in the world. It was first synthesized in 1965 from two amino acids (asparagine and phenylalanine) with methanol. Aspartame is about 220 times sweeter than sugar and has no taste. However, the substitute is contraindicated for people suffering from phenylketonuria (a genetic disease accompanied by a violation of the metabolism of phenylalanine).
- Sucralose is a high-intensity, low-calorie sweetener. It is 600 times sweeter than table sugar, has a bright sweet taste without an unpleasant aftertaste. Sucralose was first discovered in 1976. The sweetener is not digested during digestion, it is excreted in an almost unchanged form.
Experts cannot single out the worst substitute among sucralose and aspartame. Both substances are safe to use, low-calorie, and do not have an unpleasant taste.
Common tips
Several general tips will help you choose a high-quality sweetener:
- First, consult with a specialist.
- Choose natural substitutes instead of artificial ones.
- You can use honey and syrups as substitutes for table sugar.
- If you are trying to lose weight, choose artificial sweeteners, since they do not contain calories.
Closing
Experts around the world are still arguing about the positive and negative properties of sweeteners. They are definitely necessary for people who have diabetes. In other cases, first of all, it is necessary to consult with specialists.
Sweeteners are divided into 2 main categories: natural and artificial. The first category can saturate your body with vitamins and minerals, but it has a high-calorie content. The second category consists of chemical elements that have absolutely no calories.
However, the harmlessness of artificial substitutes has not yet been scientifically fully proven. Also, sweeteners will help you prepare your favorite recipes without adding sugar!