Substances that can replace sugar fall into two groups. They are economical and low in calories – but that is no reason to use them without thinking.
What are sugar substitutes?
Sugar substitutes are substances that taste sweet but contain no sugar. Many people believe that replacing the white sugar in their diet with them does the body good. In reality, this approach is not quite right.
By origin, sugar substitutes can be natural (for example, stevia, fructose) or chemical (aspartame, saccharin, sucralose, cyclamate, xylitol, maltodextrin and others).
Two groups of sugar substitutes
- Those with a certain energy value – fructose, xylitol, sorbitol, aspartame. They are a source of energy.
- Those with no energy value at all – saccharin, cyclamate.
Natural sugar substitutes – agave, Jerusalem artichoke, maple syrup, honey, stevia – are sweeter than sugar by their chemical composition, so they can be used in half the amount.
Why be careful?
Sugar substitutes are very economical and low in calories. This may tempt us to use them regularly. But you should know that using them indiscriminately is not acceptable.
Chemical sweeteners are sweet but glucose-free, that is, carbohydrate-free, and they have a deceptive effect. As a result, metabolism is disrupted and the desire to eat grows even stronger.
The body senses the sweet taste and expects food – but we deceive it. As a result, over the next 24 hours any food that enters the body is followed by strong hunger.
To put it more simply: when we eat natural sugar, the body feels full once it has received enough calories. With artificial sweeteners this natural process is disrupted and the feeling of fullness does not come. As a result you eat more and gain extra weight.
In addition, long-term use of sugar substitutes has been linked to problems such as headache, ringing in the ears, depression and allergies, and they are thought to possibly have carcinogenic properties. Some sugar substitutes are 200 times sweeter than sugar.
About aspartame
The most widely used chemical sweetener is aspartame (E951) – it is about 200 times sweeter than ordinary white sugar. Aspartame is found in various fizzy drinks, chewing gum and cough syrups, so it is worth paying attention to product labels.
Aspartame is one of the substances that enter the brain directly and may affect the synthesis of serotonin. Some countries have restricted the use of sugar substitutes.
Is fructose a good choice for diabetes?
When advised to stay away from sugar, many patients ask: “Can we use fructose as a sugar substitute?” We do not recommend fructose as a sugar substitute. The following beliefs are wrong:
- fructose is healthier than sugar;
- it is effective to use it when losing weight;
- since it does not raise blood sugar, people with diabetes can use it too.
Facts about fructose
- Fructose has the same molecular formula as glucose and is a component of ordinary sugar: one molecule of sucrose consists of one molecule of glucose and one molecule of fructose.
- Fructose is about twice as sweet as sugar.
- After fructose, blood sugar rises more slowly than after ordinary sugar, so a person with diabetes notices the rise late and it becomes harder to control.
- Part of the fructose consumed is converted into triglycerides in the liver and can cause fatty liver (fatty hepatosis).
- Fructose can lower leptin, the satiety hormone – which leads to increased appetite, overeating and weight gain.
- It is recommended that daily fructose intake – mainly from fruit – should not exceed 30 grams.
The harm of synthetic fructose
People with diabetes use synthetic fructose mainly because it does not affect insulin secretion. But the harm it can do outweighs the benefit:
- it can cause abdominal obesity – people with fatty liver should not use it at all;
- it harms the gut microflora;
- it weakens the action of leptin, the hormone that makes us feel full – as a result we eat more and gain excess weight;
- it slows down the synthesis of serotonin, known as the “happiness hormone”.
The doctor’s advice
If you do not need a sugar substitute, avoid it. If you do, choose only 100% natural sweeteners. And the best way to cut down on sugar is to give it up gradually.
Plant-based sugar substitutes are considered a safer choice for health. In any case, if you have diabetes, discuss with your doctor which sweetener to use.
This article is for general information only and does not replace a medical examination.