You have probably heard it a thousand times: too much sugar is not great for your health. If you have ever taken a look at the ingredient lists on some of the popular products with a low calorial law and with low sugar that are available, you know that many rely on sugar substitutes. But what exactly are these alternatives? Where do they come from and are they really a better choice than sugar?
How much sugar should I eat per day?
All carbohydrates consist of small building blocks called monosaccharides or simple sugars, including glucose, fructose and galactose1). Seating and fibers consist of many simple sugars that connect. That is why all carbohydrates (including sugar) that you consume are ultimately split into these three simple sugars and then used for energy (1).
Simply put, sugar is everywhere and it is necessary to feed your body.
Natural sugar is found in all kinds of entire foods and it is generally nothing to worry about. But the sugar you might want to look at is added sugar. The American food guidelines recommend Americans Limit as many added sugars as possibleIdeally less than 50 grams per day (2). There are no guidelines for how much total sugar is recommended, because sugar naturally occurs in fruit, vegetables and dairy products.
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Can sugar ever be good for me?
When you eat the natural sugar in entire foods such as bananas, apples, blueberries, carrots, tomatoes, sweet potatoes, you get a variety of nutrients. These entire foods offer essential:
- Carbohydrate
- Vitamins
- Minerals
- Fiber
Natural sugars not only give you energy, but also the entire food you consume them through have extra nutritional benefits.
If you are an athlete, simple carbohydrates with naturally occurring or even added sugars can actually work to your advantage. Research shows that they can give you a boost in energy and help improve performance. ((3).
About the expert
Stephanie Saletta, MS, RDis a dietitian and is the internal nutritionist and food scientist of MyfitnessPal. Passionate about promoting a healthy lifestyle, Stephanie graduated from San Diego State University with a focus on research and disease prevention.
Disadvantages of surplus added sugar
Consuming too much added sugar is associated with an increased risk of:
- Insulin resistance (4))
- Type 2 Diabetes (4))
- Weight gain (5))
- Fat accumulation in the liver (6))
- Heart disease (4))
These risks occur when you have large quantities of added sugar. “Everything in our diet has the ability to be harmful to us,” says MyfitnessPal Nutrition internal Taylor Joa.
Although added sugar comes in many forms, Joa says that there is not really one type of sugar added that is better or worse for you, because all sugars are broken down in the three monosaccharides.
“What really matters is the quantity“Says myfitnesspal dietician Stephanie Saletta. If you limit your added sugar intake, check the panel for food fees under the” added sugars “and ingredient list sections to see how much sweetener is added and what kind.
What to know about artificial sweeteners
If you want to limit the amount of added sugar in your diet, you may be wondering about artificial sweeteners. In the United States there are three large artificial sweeteners that you will probably see in your food (7):
Aspartame
Aspartame can have a bitter aftertaste for some (8). Joa says that aspartame has been given a negative press in recent years with regard to possible risk of cancer (9) But there has been a considerable pushback of the food and food industry on the high doses of Aspartame that should be consumed to be considered potentially harmful.
Sucralose
Sucralose is approximately 600 times sweeter than sugar (10). Research has shown that it may be toxic if it is used at high temperatures and the glucose and insulin levels can change (11).
Saccharin
Saccharine has previously demonstrated that it is harmful to rodents, but further research found Saccharine safe for human consumption (12).
Everything about natural sweeteners
Derived from plants, fruit and other naturally occurring foods, natural sweeteners can vary in sweetness, taste and calories compared to sugar (13).
Stevia
Stevia is a zero-low-calorie sweetener extracted from the Stevia leaf (14). It is now often found in prebiotic soft drinks, table sofa, chewing gum and more. Stevia can sometimes leave a word of mouth or strange aftertaste. Stevia is considerably more sweet than sugar, so Joa says it is often combined with other ingredients such as erythritol or allulose to “bulk”, making it easier to use at home (14).
Allulose
Allulose is a natural sweetener found in fruit such as figs and raisins (15). It is less sweet than sugar, but tends to have a typical sugar taste (16). Allulose is sometimes used as a sugar substitute or bulk agent for other more intense natural sweeteners.
Monk
Monk Fruit Sweetener is derived from the monk fruit plant, a small melon-like fruit that comes from Southeast Asia (17). Monk fruit is an attic of calories that can be used in different foods.
Choose your ideal sugar alternative
No alternative sweetener is an exact match for the sweetness and overall taste of sugar, but by testing the different options, you can find your desired sugar alternative. Although every sugar alternative varies in how it is produced, there are all few calories.
If you are a baker, Joa says that you must be aware that you not only replace the taste, but also volume and texture. “If you are looking for your own recipe adjustments, I would recommend looking for baking substitutes of alternative sweeteners with bulk agents to make the swap easier,” she says.
Joa notes that allulose is comparable to sugar, adds moisture to fried products and can also become brown (16).
If you use sugar alternatives in drinks, Joa recommends using a powder or liquid that can fully dissolve in your drink. Stevia, aspartame, saccharin and other sweeteners are available in powder form.
Sugar alternatives and weight health
The World Health Organization does not recommend using Zero-Calorie-Sweetuters for weight loss (18). “In theory, zero calorie-sweet materials should have to Help in reducing weight reduction over time, but the research does not show this, because people will only suppress sweeteners in zero calories in certain food choices or do not do so consistently, ”says Joa.
The collection meals? Avoid added sugars – and if you need an extra bit of sweetness, use sugar alternatives in moderation.
Frequently asked questions about sugar alternatives
Which sugar alternative tastes most like normal sugar?
The preference for certain sugar alternatives all depends on you. Joa says that taste can be influenced, depending on whether the sweetener is mixed with a bulk agent and what the Soonder brand brand is. ‘AlluloseAmong other things, artificial sweeteners, are often mentioned as fairly similar to sugar, ‘she notes (16).
Is it possible to mix sugar alternatives for a better taste?
Feel free to mix and match sugar alternatives as you like. If you are sensitive to off -flavors, the taste and sweetness of your food or drinks can be influenced.
Are sugar substitutes considered more ethical or more sustainable?
Not necessary. “Sugar substitutes vary greatly in which country or region they come from agricultural methods, soils, plants, processing and general production methods,” says Joa.
The Bottom Line
When choosing the best sugar alternative for you, it is a matter of testing which flavors you like best – because no sugar substitute carries the exact taste profile of tables sugar.
Joa says she prefers Stevia and Monk Fruit, because she appreciates the taste – but it is really your choice about what Sugar Alternative is best for you.
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