Top 8 Artificial and Natural Sweeteners

Sugar is addicting, (1) leads to obesity, (2) and is even suspected of increasing the risk of cancer(3) Not good news – especially if you think that around 80% of packaged foods contain added sugar.

The World Health Organization (WHO) …

…recommends consuming as much as possible of 50 g of sugar per day (12 teaspoons).

The most of us eat a lot more than that every day.

To break away from sugar, it can be helpful to opt for sugar alternatives and also to reduce your intake. Sugar substitute from birch sugar to erythritol to stevia are available in stores and are advertised as healthy – but are they?

Analysis of 8 artificial and natural sweeteners

1. BIRCH SUGAR (XYLITOL)

Xylitol is a sugar alcohol (E 967) that is used as a sugar substitute and is better known as birch sugar. Xylitol is a natural component of some vegetables and fruits (e.g. cauliflower, Berry and plums). Birch sugar can be manufactured industrially by hydrolyzing xylan (hemicellulose) to xylose, which is then further processed to produce xylitol. However, since this process is very expensive, birch sugar is most commonly made from corn on the cob today.

• Benefits of birch sugar:
  Birch sugar has about 40% fewer calories than refined sugar and doesn't cause your blood sugar levels to rise that high after you eat. In addition, birch sugar does not create cavities. The good thing is, this sugar substitute has the same sweetness as regular sugar.
• Disadvantages of birch sugar:
  Xylitol is not calorie-free and provides around 240 calories per 100 g. Consuming large amounts of it (20-30 g) can lead to this flatulence or severe diarrhea. Since there is not much research into xylitol, its health benefits should be treated with caution.

Did you know already?

Birch sugar is dangerous for dogs! The sugar substitute can cause severe liver damage in animals. Hence, if you are a dog owner, be careful when using this sweetener in your kitchen.

2. HONEY

Honey is a natural product, contains many valuable nutrients and is considered the oldest natural sweetener in the world. It is produced by bees who collect flower nectar, break it down into simple sugars, and then store it in honeycombs.

• Benefits of honey:
  Honey has long been used as a remedy in natural medicine. It has anti-inflammatory, antibacterial, and antiseptic properties. In combination with ginger, honey can be used against colds.
• Disadvantages of honey:
  What you should know: 100 g blossom honey contains approx. 310 calories. That's almost 100 g of white sugar. Therefore, honey does not save you a lot of calories. Due to the water content of honey, 100 grams of honey is not as sweet as 100 grams of sugar. In fact, honey is about 80% as sweet as sugar. It has a similar effect on blood sugar levels as sugar (sucrose). For diabetics or those trying to control blood sugar levels, replacing sugar with honey is not beneficial.

Attention!

Children under one year of age should not eat honey. The natural sweetener can contain a bacterium that can grow in the child's immature digestive system and can even cause botulism in infants. The sweetener also increases the risk of cavities (as does sugar).

3. STEVIA

Steviol glycoside is a sugar substitute that is obtained from the South American plant species Stevia rebaundiana. It has been a food additive approved in the EU since 2011. Before that, the sugar substitute was known as a bath additive.

• Benefits of stevia:
  Stevia has no calories and does not harm teeth. It also doesn't affect your blood sugar levels, So stevia can also be used by diabetics.
• Cons of stevia:
  The stevia added to food is a chemical extract (E 960) and therefore does not contain any essential nutrients. Stevia may be a lot sweeter than sugar, but it has a bitter aftertaste.

Interesting fact:

Stevia is three hundred to four hundred times sweeter than white sugar (= Granulated sugar).

4. AGAVE NECTAR

Agave nectar, also known as agave syrup, is made from the juice of the agave plant found in Mexico. These Naturally Sweetener tastes like honey, but has a thinner consistency.

• Benefits of agave nectar:
  Unlike ordinary sugar, agave nectar contains metabolites, vitamins and minerals. The sugar substitute is more fluid than honey and therefore more soluble in food and beverages. It is also suitable for vegans.
• Cons of agave nectar:
  Agave nectar has roughly the same number of calories as honey, so it's not much lower in calories than sugar. Due to its high fructose content, the sweetener has a lower glycemic index, but excessive fructose intake over a long period of time can be harmful to your health: it can increase your blood fat content, leading to fatty liver disease contribute to insulin resistance while increasing the risk of metabolic syndrome and type 2 diabetes.

Did you know already?

The glycemic index shows the effect of carbohydrates on your blood sugar level. Pure glucose is used as a reference point and has a value of 100.

5. ERYTHRITOL

Like birch sugar, erythritol is a sugar substitute. It occurs naturally in foods like strawberries, pears, melons, and grapes. However, this sweetener is extracted from corn and mushrooms for industrial purposes.

• Benefits of erythritol:
  Erythritol contains almost no calories and does not harm teeth. It also doesn't affect blood sugar.
• Disadvantages of erythritol:
  This sweetener is very expensive. Depending on the manufacturer, one kilogram costs between seven and ten euros.

Good to know:

Erythritol is about 70% as sweet as sugar. Keep this in mind when you bake with it.

6. COCONUT SUGAR

These natural sweetener is made from the nectar of the flower buds of the coconut palm. It tastes very much like caramel.

• Benefits of coconut sugar:
  Coconut sugar is said to be high in vitamins and minerals, including magnesium, iron, and zinc. The sweetness of coconut sugar is comparable to ordinary granulated sugar.
• Cons of coconut sugar:
  Coconut sugar has a lower glycemic index than sugar (35) but this is due to its high fructose content like agave nectar. Despite having a lower glycemic index, it's a fairly pure form of sugar. Therefore, people with type 2 diabetes should use it sparingly. In addition, this sugar substitute costs around 20 euros per kilo, which is not exactly cheap. However, this is not surprising considering that it is extracted by hand. Therefore, this sugar substitute must be classified as a luxury good.

7. DATA

The data comes from the date palm that originated around the Persian Gulf. They are cultivated in palm gardens. At home in the desert, they need a lot of sun and water in summer. There are over a hundred different types of date palms. The largest growing areas are in Tunisia, Morocco and Algeria.

• Advantages of data:
  Dates are a real power food. They are very rich in vitamins A and B, contain a lot of potassium (650 mg) and magnesium (65 mg). The high content of antioxidants makes give them an anti-inflammatory food. Are you having problems with constipation? Dates (and other dried fruits) are high in fiber and stimulating the Digestion. But don't forget to drink plenty of water when you eat them!
• Disadvantages of data:
  Dates are sugary and high in calories (100 g has 290 calories). For this reason, diabetics should not consume this natural sweetener in large quantities.

Ideas to use:

There are many ways to use dates in the kitchen: as a snack, filled with almond butter, for baking or in smoothies and salads – the possibilities are endless.

8. Maple syrup

Maple syrup (also known as "liquid gold") is extracted from the sugar maple tree and tastes great with pancakes and is also a good alternative to sugar in tea.

• Benefits of maple syrup:
  Maple syrup is a natural sweetener: unlike ordinary sugar, it contains more than 50 beneficial compounds, including antioxidants and a molecule with anti-inflammatory properties. The darker the syrup, the higher the concentration of these compounds. In addition, 100 g maple syrup contains 90 mg calcium, 185 mg potassium, 25 mg magnesium and 2 mg iron. TThe question remains, how much of these benefits are actually achieved when the syrup is consumed in the recommended (small) amounts.
• Cons of maple syrup:
  The sweetness of maple syrup (100 g is 260 cal) is 60 to 70% lower than that of refined sugar. So you need more maple syrup to match the sweetness of sugar. When buying, pay attention to the purity and ingredients. Maple syrup (not a protected name in Europe) often contains sugar water – not recommended for a sugar-free diet. The ingredients of syrups such as maple syrup often contain different proportions of glucose and fructose, depending on the manufacturer. For this reason, diabetics need to be careful when using this syrup as it can cause the same reaction as regular white sugar depending on its quantity and quality.

Did you know already:

You need about 40 liters of maple sap to make one liter of maple syrup!

8 Sugar Alternatives >> Which is the Healthiest Sugar Substitute?

Check the Professionals and disadvantages of these sugar alternatives to form your own opinion::

• Birch sugar doesn't make your blood sugar soar, but it is 240 cal per 100 g.
• Honey has anti-inflammatory and antibacterial properties. It's loaded with calories, however: it has 310 calories per 100 grams.
• Stevia has no calories, but the sweetener is added to the food as a chemical extract (E 960).
• Agave nectar is rich in vitamins and minerals. However, if you overeat it over a long period of time, it can increase your blood fat levels.
• Erythritol is about 70% the sweetness of regular sugar, but has almost no calories and won't destroy your teeth.
• Coconut sugar contains magnesium, iron and zinc – on the other hand, it is high in fructose. It's also quite expensive and is considered a luxury item.
• Dried dates are an ideal source of energy as a snack and can stimulate digestion. However, they are high in calories and shouldn't be eaten in large quantities.
• Maple syrup is a natural alternative and is high in antioxidants and anti-inflammatory properties. But it's 60 to 70% less sweet than sugar, which means you need more sugar to get the same sweetness.

In summary, many sugar alternatives are often touted as healthier than they actually are. In fact, many of them are high in fructose or are chemical extracts. For this reason, we recommend using sugar substitutes sparingly (just like refined sugar). Or try to reduce it slowly – ask yourself: "Do I really have to sweeten my tea?"

***.