Sugar substitutes

Sugar Substitutes Explained

A word about sugar
Sugar is refined from the juice of the sugar cane plant (Saccharum officinarum), a member of the grass family. Sugar comes in a variety of familiar forms: White sugar, raw sugar, brown sugar, icing sugar and molasses. White sugar contains 16 calories per teaspoon, no vitamins or minerals and has a glycemic index of 68. Sugar feeds the bacteria which cause tooth decay and the organism which causes candida. Sugar also weakens the immune system. Regular, high intake of sugar puts strain on the pancreas which has to produce insulin in order for sugar in the blood to be absorbed into the cells and be converted into energy. This can lead to diabetes, a condition in which the pancreas can no longer make sufficient insulin. In addition to this, sugar has become a common allergen due to its almost universal presence in packaged foods. Fortunately there are alternatives though many are controversial.

The bad news
Acesulphame potassium (950) 200x sweeter than sugar. Can withstand high temps. Leaves bitter after taste. Absorbed and excreted unchanged in urine.

Aspartame (951) Nutrasweet, Equal. 200x sweeter. Needs slightly acid (ph 4.3) and dry conditions to remain stable. Also loses sweetness at high temperatures. Does not affect blood sugar levels so is safe for diabetics. Contains phenylalanine so is not suitable for phenylketonurics. Manufactured by Monsanto which funds the American Diabetes Association and the American Diatetic Association, as well as many other groups. With this hugely powerful corporate machine behind it, Aspartame has become very commonly ingested and well accepted by most people. It is, however, highly controversial. It converts to methanol and formaldehyde, a neurotoxin which crosses the blood brain barrier and has been connected with numerous ill effects including headache, blurred vision, migraine, anxiety, depression, irritability, insomnia, fatigue and dizziness. Although the Monsanto and FDA says it’s completely safe it’s probably best avoided.

Saccharin (954) Sweet’n’low. Hundreds of times sweeter than sugar. Used since 1879. Banned in 1911 but allowed again during sugar rationing in world war 1. Leaves bitter after taste. Absorbed and excreted unchanged in urine. Has caused bladder cancer in rats, worse in rats exposed in utero. Avoid, especially during pregnancy.

Sucralose (955) Splenda. A relatively new product. Not absorbed so safe for diabetics. Pre approval research showed it causes thymus gland to shrink and enlarged liver.

Hydrogenated glucose syrup (956) Maltitol. Made from starch decomposed by digestive enzymes. Has a laxative effect. Metabolised to glucose so harmless in small doses.

Sorbitol (420). From hydrogenated glucose.masks bitter taste of saccharine. Converted back to glucose in the blood steam. Absobrbed slowly a or not at all so may be safe for diabetics. Causes irritable bowel symptoms at only 10g per day and is laxative in large doses.

Mannitol (421)made from hydrogenated glucose and fructose. Used for centuries without ill effects. Has been known to cause nausea and vomiting in some people.

The good news
Xylitol (967) Same sweetness as sugar. Produced from hard wood, rice husks and corn cobs. Glycemic Index (GI) of 7, safe for diabetics. Stable at high temperatures. Expensive. Protects against tooth decay by inhibiting the growth of plaque and helping to re-mineralise tooth enamel. It also facilitates the absorption of calcium in the intestines .Excessive intake (more than 30g a day) may have a laxative effect.

Barley malt (contains small amount of gluten) and rice malt. Made from germinated grains in a complicated and time consuming process. They contain b vitamins and some minerals. They do contain calories and are not suitable for diabetics. Can be used in baking, about half as sweet as sugar.

Agave syrup. 90% fructose. GI of 14. Small amounts are ok for diabetics. From a Mexican cactus-like plant which also makes tequila. About 25% sweeter than sugar. Can be used in baking, use ¼ less than you would sugar and reduce liquid by ¼.

Honey. From bees. Contains a small amounts of nutrients. GI of 83. Not suitable for diabetics. Can be used in baking. Sweeter than sugar, same baking recommendations as agave syrup above. Not safe for children under one year due to potential risk of botulism.

Stevia. From the leaves of a plant. GI of 0. Up to 300x sweeter than sugar. Contains no calories and is safe for diabetics. Available as powder, tablets or drops. Can be used in baking but as so little is used, the texture of the baked goods will be quite different. Interestingly, the FDA which has given the controversial Aspartame the all-clear has only approved Stevia as a dietary supplement, not as a sugar substitute.

Maple syrup Concentrated sap from the sugar maple tree. Contains some vitamins and minerals. GI 0f 83, not safe for diabetics. Use in baking as for honey.