NO ADDED SUGAR TO TASTE
When it comes to sweetness in taste, white crystals appear in our thoughts but after reading this piece of insight by Nutrishilp, the next time that you want to add a touch of sweetness to your favorite food or drink, you may want to carefully consider the sweetener you use.
Diets high in added sugar are strongly linked to medical conditions like heart disease, diabetes, obesity, and fatty liver disease.
It’s not always required to have diagnosed with Diabetes for refraining from Sugar , otherwise too high-sugar diets can increase androgen secretion, oil production and inflammation, all of which can raise your risk of developing acne, can accelerate the shortening of telomeres, which increases cellular aging, Consuming too much sugar may worsen cognitive decline, increase gout risk, harm your kidneys and cause cavities and yeah off course it may lead to obesity and insulin resistance, both of which are risk factors for type 2 diabetes.
So, what to do!!
Let’s take up the most difficult step – THE FIRST STEP towards lowering your added sugar intake.
However, Sweetness is an integral part of Indian diet, for every good occasion we say ‘kuch meetha ho jaaye”. But is there a healthier sugar alternative that is beneficial to health without much negative consequences? In this blog Nutrishilp will help you to discover the different kind of sugar alternatives available with a balanced view of all of them.
We can classify sweetener into two broad categories –
- Sugar based Natural sweeteners
2.Non sugar base sweeteners
- a) Artificial sweeteners
- b) Non sugar base natural sweeteners
1) SUGAR BASE NATURAL SWEETNERS
Natural sweeteners obtained from sources such as plants, berries, fruits and honey have been an important part of human diet for ages. However, at the beginning of the 20th century sucrose commonly known as refined sugar replaced the other natural sweeteners and became the most popular sweetening agent used especially by the consumers and food industry.
- Raw Honey
Raw honey contains fructose and glucose as a separate entity unlike sugar in which these monosaccharides are bound together. Thus, it shows beneficial effects on glycemic control, glucose- and appetite-regulating hormones, body weight, and food intake.
- Brown Coconut/Palm Sugar
This sugar alternatives derived from palm plants contains sucrose, glucose, and fructose in varying amounts based on the source of palm tree.
- Dates
Dates have been used as natural sweetener for a very long time. Rich in natural sugars, proteins, fiber, minerals, and vitamins, dates are considered to be wholesome sources of food. Some studies report that dates have low to medium glycemic index and thus their limited consumption by diabetic individuals does not cause spike in blood glucose levels.
- Jaggery or Gur
The most sought sugar alternative in India often referred to as a “superfood sweetener.”
It is an unrefined sugar product made from sugar cane or palm., which contains more nutrients than refined sugar because of its molasses content. It is be noted that Molasses is a nutritious by-product of the sugar making process, which is usually removed when making refined sugar.
Jaggery may have a better nutrition profile than sugar, but it’s still high in calories and is best consumed in moderation.
Consumption of sugar especially as added sugar results in sudden surge in blood glucose levels due to its quick absorption. A high blood glucose level challenges the body to metabolize glucose in the body.
Most natural sweeteners with their different proportion of sucrose and fructose are slowly absorbed by the body, and also have a lower glycemic index as compared to sugar although they may help to maintain blood sugar levels in the normal range, which makes them healthier sugar alternatives. But people with diabetes should use them carefully as they too raise blood sugar.
Let’s explore few more sugar alternatives –
- NONSUGAR BASE SWEETENERS
Sugar substitutes provide sweetness and enhance the flavor of food without adding the calories of sugar. Unlike sugar, they don’t contribute to tooth decay. Most of them don’t raise blood sugar levels. This may be helpful if you have diabetes and have to be careful about how much sugar you consume.
Sugar substitutes may also be helpful if you’re trying to control the number of calories you consume. They are found in most of the “light,” “reduced calorie,” and “sugar-free” foods and drinks available today.
There are a range of Artificial Non-Sugar Sweeteners available –
- A) Artificial sweeteners:
Artificial sweeteners are synthetic sugar substitutes, which are available in market with different brand names.
1.Sucralose
You’ve probably heard of sucralose but by a different name: Splenda. Sucralose is a very popular artificial sweetener that’s made from sucrose (sugar). Unlike sucrose, it has zero calories. Despite being 600 times sweeter than sugar, sucralose and sugar taste very similar.
2.Saccharin
First discovered in 1879, saccharin was the first artificial sweetener to be commercialized
It’s now used to make popular brand name products like Sweet Twin. Saccharin is a zero-calorie sweetener that’s 200 to 700 times sweeter than sugar.
3. Aspartame
Aspartame tastes similar to sugar but is 200 times sweeter. Brands like Nutrasweet, Equal, and Sugar Twin are all made with this artificial sweetener. Like sugar, aspartame has 4 calories per gram.
4. Advantame
Advantame is a fairly new artificial sweetener that’s derived from aspartame. However, it’s 70 to 120 times sweeter than aspartame and around 20,000 to 37,000 times sweeter than sugar, making it the highest intensity artificial sweetener you can find.
If not falling for the lucrative marketing campaigns, it is needed to be understood that what so ever which is not flora, is not alien to our system so the chemically created sweeteners may over burden the vital organs as kidney and liver.
B) Non sugar base natural sweeteners –
These are sweeteners obtained from nature and does not raise blood sugar level, there are few options available in this list –
1. Stevia
Stevia sweeteners come from the leaves of the stevia plant, Stevia rebaudiana, which is native to South America.
Stevia sweeteners are around 200 to 400 times sweeter than sugar and have zero calories. They’re also extremely ecologically friendly compared to other natural alternative sweeteners thanks to the plant’s low carbon and water footprint. The main downside of stevia is its strong bitter aftertaste.
You can also find stevia blends with brown sugar and stevia confectioner’s sugar. If you’re keen on pure stevia, it’s most likely to be sold as a liquid concentrate or powder.
2. Sugar Alcohols
Sugar alcohols have fewer calories per gram than sugar and other carbs. they’re not completely digestible and your gut can’t fully absorb them. Sugar alcohols are naturally found in a variety of fruits, vegetables, and other plants. They can also be made from sugars and starches. The resulting products are about as sweet or a bit less sweet than sugar.
In their processed form, sugar alcohols generally taste a lot like sugar, but have a cooling, minty aftertaste.
3. Monk Fruit
Monk fruit, which is also known as Luo Han Guo, is native to Southern China. Extracts from this plant are 100 to 250 times sweeter than sugar.
Monk fruit sweeteners are similar to stevia: They have zero calories and are typically only sold as extracts. Unlike stevia, though, monk fruit has no bitter aftertaste.
The main complaint most people have about monk fruit extract is that it has a fruity undertone. It might work well in your fruit smoothie or yogurt, but you might not enjoy it in drinks like coffee.
Although sugar substitutes have fewer calories than sugar, it’s best to limit them and focus on healthy food choices. Fruits, vegetables, lean meats, and whole grains are the best sources of nutrition for your body. Whole fruits are packed with nutrients such as vitamins and fiber. Fruits are loaded with fiber and water and have significant chewing resistance. For this reason, most fruits take a while to eat and digest, meaning that the fructose hits your liver slowly.
They also have lots of nutrients that are important for health, including vitamins, minerals, and a plethora of antioxidants and other plant compounds.
Moreover, as a good habit one may carry a tiffin of dry fruits with them to curb that urge for sugar instead of chocolates.
“Sugar is Sugar – Overall, there is no health benefit to consuming any type of added sugar even the alternatives , so even if you start to replace the sugar with its alternatives , take this exercise gradually to the end of living with NO ADDED SUGAR in any form”
SHILPI GOEL,
Dietician and Wellness Expert