Sugar substitutes are nearly ubiquitous these days, from diet drinks to sugar-free pastries and candy. Sugar substitutes, formerly thought to be a panacea for lowering the risk of food-related health disorders such as tooth decay, overweight, diabetes and more, but the question is whether sugar substitutes are safe to consume.

What Are Sugar Substitutes?

A sugar substitute is a component that is used to sweeten meals by simulating the impact that sugar would have in that product. Some sugar replacements are obtained from natural sources, while others are synthetic or man-made.

Sugar replacements and sugar substitutes vary in sweetness and are occasionally mixed to generate distinct textures, commonalities, and stages of “sweetness.” Many sugar substitutes have a concentrated amount of sweetness, thus it takes too little of the sweetener to obtain the same sweet effect as sugar.

Saccharin  

Saccharin was one of the first commercially accessible artificial sweeteners. Saccharin has been chastised for being linked to bladder cancer in animals, however, the FDA has denied this claim. Saccharin may be baked with and used in cooking, however, it is occasionally noted to have a somewhat bitter aftertaste.

Stevia Rebaudiana

Stevia rebaudiana is a South American plant-based sweetener refined in the same way as sugar is refined from sugar cane and sugar beets. Stevia is commonly used to refer to the plant’s leaf, which is accessible as a herbal nutritional supplement, whereas Reb-A is the component separated in the sweetener, food additive, or tabletop sweetener. Because of its plant basis and comparable processing to sugar, this is one of the newest sugar substitutes on the market and is commonly referred to as all natural.

Aspartame 

Aspartame is commercialized under a myriad of brand names. Aspartame is a scentless, white powder composed of two amino acids, which are the site of protein synthesis. Aspartame is not very robust when heated and it is not a good sugar substitute in foods and beverages since it degrades into its native amino acids when heated. It is commonly used to sweeten diet drinks as well as sugar-free chewing gum. It is also accessible as a packaged sweetener for use in unsweetened beverages such as cappuccino and chai.

Sucralose 

Sucralose is just not sugar; rather, it is created from sugar molecules that have been specifically changed with chlorine atoms to block the body from absorbing or obtaining energy from it through digestion. Sucralose is frequently used as a baking alternative in replace of sugar in recipes since it keeps its integrity even at high temperatures.  It’s also commonly used to sweeten lower-calorie milk products like yogurt and ice cream, as well as many other frozen sweets.

Sugar Alcohols 

Sugar alcohols, for example, sorbitol, xylitol, and maltitol are widely added in processed foods to provide sweetness. The most serious disadvantage of sugar alcohols is that they might produce bloating, gastrointestinal problems, and diarrhea, especially when consumed in excessive quantities. They do, however, carry calories and can boost blood sugar levels, although to a smaller extent than normal sugar.

These sweeteners are sometimes present in sugar-free foodstuffs. However, keep in mind that these meals still include calories and can lead to diabetes and high blood sugar levels. Always check nutrition labels to find out how many carbs are in it.

Natural Sugar Alternatives

Natural sugar alternatives such as honey, agave nectar, and maple syrup are quite healthy for your health, but they will spike your blood glucose in the same way that sugar does. When employing these alternatives, it is best to utilize them sparingly.

Using applesauce, dates, mashed bananas,  or prunes to sweeten baked products instead of sugar is a great alternative. These foods provide important minerals and fiber that pure sugar does not. As well as employing stevia sweetener in your beloved food & beverages is an excellent option.

Last Verdict

Sugar substitutes are not a miracle and should always be used in proportion. The greatest method to avoid health problems is to severely reduce your intake of sugar, both artificial and “real” sugar. By eating entire foods like fruits, vegetables, legumes, and whole grains, you can train your taste receptors to appreciate nature’s deliciousness while avoiding harmful health implications. On the other hand, sugar fighters’ stevia sweetener products are safe for everyone.