You probably heard it a thousand times: Too much sugar is not good for your health. If you’ve ever looked at the ingredient lists on some of the popular low -calorie products and low sugar out there, you know many are dependent on sugar substitutes. But what are these alternatives exactly? 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 galactose (1). Starch and fibers consist of many simple sugars that bind together. Therefore, all carbohydrates (including sugar) that you eat are eventually divided into these three simple sugars and then used for energy (1).
In short, sugar is everywhere and it is necessary to burn your body.
Natural sugar is found in all kinds of whole foods and it is generally nothing to worry about. But the sugar you may want to look for is added to sugar. The US Dietary Guidelines recommend Americans to Limit added sugar as much as possibleIdeally less than 50 grams per Day (2). There are no guidelines on how much total sugar is recommended as sugar naturally occurs in fruits, vegetables and dairy products.
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Can sugar ever be good for me?
When you eat the natural sugar throughout foods such as bananas, apples, blueberries, carrots, tomatoes, sweet potatoes, you get a variety of nutrients. These whole foods provide important:
- Carbohydrates
- Vitamins
- Minerals
- Fiber
Natural sugars not only give you energy, but the whole foods you eat them through have further nutritional benefits.
If you are an athlete, simple carbohydrates with naturally occurring or even added sugar 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 MyFitnessPal’s internal nutritionist and nutritionist. Passionate to promote a healthy lifestyle, Stephanie graduated from San Diego State University focusing on research and disease prevention.
Disadvantages of excess sugar
Consumption too much added sugar is associated with 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 consume high amounts of Added sugar. “The excess of everything in our diet has the ability to be harmful to us,” says MyFitnessPal Nutrition intern Taylor Joa.
While added sugar comes in many forms, Joa says there is not really a type of added sugar that is better or worse for you as all sugar is divided into the three monosaccharides.
“What really matters is amount“Says MyFitnessPal Dietitian Stephanie Saletta. If you limit your added sugar intake, be sure to check the Nutrition Facts panel under” added sugar “and ingredient list sections to see how much sweetener is added and what kind.
What you need 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 US, there are three major artificial sweeteners that you are likely to see in your food (7):
Aspartame
Aspartame may have a bitter aftertaste for some (8). Joa says Aspartame has received a negative press in recent years regarding possible cancer risk (9), but there has been significant pushback from the food and nutrition industry at the high doses of aspartame to be consumed to be considered potentially harmful.
Sucralose
Sucralose is about 600 times sweeter than sugar (10). Research has shown that it can potentially be toxic when used at high temperatures and can change glucose and insulin levels (11).
Saccharin
Saccharin has previously proven to be harmful to rodents, but further research found that Saccharin was safe for consumption (12).
All about natural sweeteners
Derived from plants, fruits and other naturally occurring foods, natural sweeteners can vary in sweetness, taste and calories compared to sugar (13).
Stevia
Stevia is a zero-calorie sweetener that is extracted from the Stevia magazine (14). It is often found in prebiotic sodas, countertops, chewing gum and more. Stevia can sometimes leave a mouth -cooling sensation or strange aftertaste. Stevia is significantly more sweet than sugar, so Joa says it is often combined with other ingredients such as erythritol or allulosis to “bulk” it up, making it easier to use at home (14).
Allulose
Allulose is a natural sweetener found in fruits 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 for other more intense natural sweeteners.
Monk fruit
Monk fruit sweetener is derived from the monk fruit plant, which is a small melon -like fruit resident in Southeast Asia (17). Monk fruit is a zero-calorie sweetener that can be used in a variety of foods.
Selecting your ideal sugar alternative
No alternative sweetener is an accurate match to the sweetness and the overall taste of sugar, but by tasting tests of the different options you can find your preferred sugar alternative. While each sugar alternative varies in how it is produced, they are all low in calories.
If you are a baker, Joa says to be aware that you not only replace taste but the volume and texture. “If you want to make your own recipe adjustments, I would recommend looking for baking partners of alternative sweeteners with bulk remedies to help make swap easier,” she says.
Joa notes that Allulose tastes similar to sugar, adds moisture to baked goods and can also 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 sweeteners for weight loss (18). “In theory, zero-calorie observants should Help with weight loss over time, but research does not show this, as people will only sub in zero-calorie sweeteners in certain food choices or do not do it consistently, ”says Joa.
Takeaway? Avoid added sugar – and if you need an extra bit of sweetness, use sugar alternatives for moderation.
Frequently asked questions about sugar alternatives
Which sugar alternative tastes the most like plain sugar?
Preference for certain sugar alternatives all depends on you. Joa says taste can be affected, depending on whether the sweetener is mixed with a bulk and what the sweetener is. “AlluloseAmong other artificial sweeteners are often cited as being right to sugar, ”she notes (16).
Is it possible to mix sugar alternatives to a better taste?
Feel free to mix and match sugar alternatives as you like. If you are sensitive to off -taste, the taste and sweetness of your food or drink may be affected.
Are anyone of sugar compensation as more ethical or sustainable?
Not necessarily. “Sugar substitutes vary greatly in which country or region they are taken from, agricultural methods, land, plants, processing and total production methods,” says Joa.
The lower line
When choosing the best sugar alternative for you, it’s a matter of testing what flavors you like best – since no sugar compensation carries the exact flavor profile for table sugar.
Joa says she prefers Stevia and Monk Fruit as she appreciates taste – but it really is your choice for which sugar alternative is best for you.
Post which sugar alternative is right for me? first appeared on the MyFitnessPal blog.