Often when we choose to take the path of a healthy diet, the first thing we think about is eliminating sugar and replacing it with some sweetener.
Now, If the amount of sugar we were taking is large and we substitute that same amount with sweeteners, we are not doing ourselves any favors either. We may not increase our insulin that much, but what we are doing is tricking our brain into thinking that we are still consuming sugar, which is what causes this addiction to sweets. Our brain ends up noticing that this deception and we end up taking sugar again to a greater or lesser extent. The solution lies in reducing consumption, to eliminate that addiction to sugar and for this we can help ourselves with sweeteners or sweeteners.
We must take into account a very important thing, no matter what product we take, it is an addiction to the sweet taste. We must stop this addiction and so we can go back to taking some healthier or safer sweeteners in that they do not generate that addiction so strongly.
An advantage of reducing your sweet consumption is that our taste buds will pick up many more flavors (including the sweet taste of many foods that is hidden when we get used to taking sugar) and we we will be able to enjoy our meals more at the same time that we are taking care of our health.
Artificial sweeteners
The question often arises as to whether all sweeteners are bad or some more than others. Anyway, what is clear is the great controversy surrounding them and that they have no nutritional value. Now ... what are they?
Aspartame [E-951]
Since its discovery in the 60s, it is one of the most studied sweeteners. However, its consumption can cause ailments in the intestine.
Sucralose [E-955]
It is obtained from sugar, it is perhaps one of the most commercialized under the slogan that its flavor is very similar to this one. The truth is that it is much sweeter than sugar.
It was discovered in the 70's by mistake while handling a component that is part of sugar but is used as an insecticide, he realized the sweetness of this product.
Lsucralose does not raise blood sugar, however, sucralose is rarely pure, but is mixed with products such as maltodrextin [E-1400). A product that helps create the grainy texture of sucralose. Maltodrextin raises blood sugar a lot and gives a very high insulin response. Therefore this would not be a product for diabetics.
There are also studies that speak of the toxicity that it can for the body and that it can damage DNA.
If you still want to consume sucralose sometime, let it be liquid or pure and in little quantity.
Acesulfame K [E-950]
It is a common sweetener for chiches, sweets and processed foods in general. There is a lot of controversy around it because we do not know exactly how it affects our body.
Most of these sweeteners affect the intestinal flora and we already know that our health depends on the health of our intestines to a great extent.
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Natural sweeteners
When we speak of "natural sweeteners" we mean the idea of products that come directly from a plant, not from a laboratory compound. This should be specified, because all products come from nature even if they are later modified.
Stevia [E-960]
One of the most famous natural sweeteners. It comes from a plant native to South America. The sweetest part of stevia is the REB-A compound, it is much sweeter compared to sugar, so the amount needed to sweeten is very little.
The taste of stevia is different from the sweetness we are used to, and it is still difficult to make the change.
Stevia, it has antioxidant properties.
Now, in some rare cases it can cause hypoglycaemic problems, such as rapid heartbeat or dizziness.
When consuming stevia, you have to pay attention that is not mixed with other components like maltodextrin (which we have talked about above) or with dextrose (which is nothing but sugar).
If it is mixed with erythritol it is not a problem.
inulin
It's a component of certain vegetables such as onion or chicory. There are studies that show that it is beneficial for our intestinal flora since it ferments in our intestines and therefore it is a prebiotic.
To consume it always in moderate quantities to prevent it from causing gas or even diarrhea with excessive consumption.
Monk fruit
It is perhaps the least known. This sweetener it is difficult to find it pure and therefore it is better to avoid it. At present it is quite an expensive product due to its novelty. His taste is very similar to sugar and does not cause problems with insulin resistance if it is taken pure.
Sugar alcohols
These are sweeteners that come from sugar, they are not alcohols despite their name. Surely you have seen them in a product such as sugar-free gum.
Xyliton [E-967]
It is a component very present in sugar gum, it is a healthy product for our mouth by feeding the beneficial bacteria that we have in it and protects against bad bacteria.
Yes it has a small effect on our body in terms of absorbing sugar. Although it is not comparable to sugar itself, it is important to note this effect as it can be a problem for certain people.
This substance it is very toxic to dogs and other pets, so be careful that they can take some gum or product that contains it.
Erythritol [E-968]
It comes from various fruits and has a sweetness almost comparable to that of sugar.
The advantage of this product is that It is absorbed in the small intestine and is excreted in the urine, this helps to avoid affecting insulin or glucose. This is also the reason that it does not cause bowel problems, since it does not reach the large intestine.
It is a product that is stable to heat, therefore it can be used without problem in the kitchen.
Maltitol [E-965]
May cause Many intestinal problems are absorbed in the intestine and have an effect on glucose and insulin resistance. Therefore, it is best to avoid them.
Mannitol [E-421]
It does not represent a great problem since it does not increase sugar or insulin resistance. It also does not negatively influence our intestines.
Sorbitol [E-420]
Like Maltitol, it can cause many intestinal problems, are absorbed in the intestine and have an effect on glucose and insulin resistance. Therefore, it is best to avoid them.
You may wonder: what about other products such as: honey, brown sugar, panela, coconut sugar, fructose, etc ...?
All these products act in our body the same as sugar, so if we want to eliminate sugar, they are not an option. However, within all these options there are always some that contributes something more nutritionally speaking with is honey. Of course, a raw and real honey.
So ... What is the best option to replace sugar?
Among all the substances that we have seen throughout the article, the ones that have been shown to be better for our body and are more versatile for day-to-day needs are stevia and erythritol.