Sugar substitute Types: Which is Right for You?

As we know, Sugar is become an important part of our diet. Sugar is added in every food from sweets to beverages. Traditionally, people often use Natural sweeteners such as Jaggery, Honey, Maple Syrup, and many more because it is a heathy option with additional nutrients. If you want to know more about healthy and nutritive options for Sugar Substitute, Simply click here Natural Sweeteners

And here are some low calories, low glycemic index, anti-diabetic examples for Sugar Substitute:

Low-Calorie Living: The Ultimate Guide to Artificial Sweeteners

Artificial Sweeteners are synthetic sugar substitute that provide sweetness without the calories of sugar. They are often much sweeter than sugar, so only small amounts are needed. Here are some common artificial sweeteners.

Artificial Sweeteners tablets
Health Digest– Artificial Sweeteners Tablets

Aspartame

It is 200 times more sweet than regular sugar. Aspartame is low-calorie sugar and broken down easily by the body. Manufacturers widely use it in diet sodas, sugar-free desserts, yogurt, and tabletop sweeteners. People with phenylketonuria (PKU) should avoid aspartame. It contains nearly 4 calories per gram.

Sucralose

Scientists create sucralose, the only non-caloric artificial sweetener made from sugar, by synthesizing it from sucrose. It has three chlorine atoms by replacing three hydroxyl groups in the sucrose molecule, making it 600 times sweeter than sugar. Sucralose is suitable for baking and cooking because of its high heat tolerance and widely used in Indian sweets. A three-month study carried out showed that administering sucralose daily identifies no adverse effects and maintains the glucose level. It is one of the diabetes-friendly artificial sweeteners.

Saccharin

It is the first Artificial sweetener, 300 to 500 times sweeter than sugar. It is used in beverages, canned goods, baked goods, and medication and contain zero calories.

Acesulfame Potassium (Ace-K)

It is a calorie sweetener highly stable in high temperatures and has good solubility. The US FDA has permitted the use of it in nonalcoholic beverages. The WHO has declared that it is safe to use.

Neotame

It is chemically related to aspartame and 40 times sweeter than it. It is zero caloric and is mostly used in flavouring agents. Neotame is about 8000 times more sweetened than sugar. However, it is rarely used. 

Advantame

Approximately 20000 times sweeter than sugar. It is non calorie and suitable for baking and cooking. It is used in beverages, baked goods, and processed foods

Sugar Alcohols: A Healthier Sugar Substitute

Disaccharide and monosaccharide carbohydrates occur naturally in small amounts in some fruits and vegetables and manufacturers can also produce them from sugars and starches. They are not as sweet as sugar but control the blood glucose level. As the word suggests alcohol, it contains multiple -OH groups containing one hydroxyl group attached to each carbon atom. The difference between regular sugar and sugar alcohols is they have a low Glycemic Index, and contain fewer calories than regular sugar making it a healthier sugar substitute. Unlike regular sugar, sugar alcohols do not contribute to tooth decay. Though some artificial sweeteners have been the subject of health-related controversies, and some people noted the unpleasant aftertaste of artificial sweeteners. Most people prefer sugar alcohols.

Erythritol

It is about 70% as sweet as sugar. It contains 0.2 calories per gram and does not affect blood sugar levels. People use it in baking, cooking, and as a tabletop sweetener. The large amount of consumption leads to digestive problems.

Xylitol

It is similar to sugar in sweetness. It has 2.4 calories per gram with low glycemic index. They are mostly used sugar-free gum, candies, dental products, and baking. The large amount of consumption leads to digestive problems and also harmful to dogs.

Sorbitol

It is about 60% as sweet as sugar and contains 2.6 calories per gram. And have similar properties to other sugar alcohols.

Mannitol

About 50-70% as sweet as sugar. It contains 1.6 calories per gram. Manufacturers use it for sugar-free candies, chewing gum, and as a dusting powder for foods.

Maltitol

About 75-90% as sweet as sugar. It contains 2.1 calories per gram. And have similar properties to other sugar alcohols.

Other examples are Ethylene glycol, Glycerol, Threitol, Arabitol, Ribitol, Galactitol, Fucitol, Iditol, Inositol, Volemitol, Isomalt, Lactitol, Maltotritol, Maltotetraitol, Polyglycerol differentiated by the number of carbon contained in the sugar molecule.

Sweeten Naturally with Rare Sugar Substitute

Monosaccharides and their derivatives are forms of carbohydrates that occur in very small quantities in nature. They have lower effects on blood sugar levels compared to regular sugars like glucose, sucrose and fructose. They have wide application in biochemical and pharmaceuticals. 

Allulose

Fruits like figs and raisins naturally contain small amounts of it and chemically relate to fructose. It is about 70% as sweet as sucrose. It contains 0.2 calories per gram and has a tiny effect on blood pressure.

Tagatose

It is chemically related to fructose and provides about 1.5 calories per gram. It can cause gastrointestinal discomfort in some people due to high consumption. The sweetness is approximately 38% compared to regular sugar. It naturally occurs in dairy products, but manufacturers often create it synthetically.

Other rare sugars like sorbose, allose, and apiose typically contain fewer calories than regular sugar, but food and beverage manufacturers do not commonly use them. However, industries and researchers find them valuable; for instance, producers use sorbose in the production of ascorbic acid.

Reference

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517

https://journals.sagepub.com/doi/pdf/10.1177/2229411220160202

https://link.springer.com/chapter/10.1007/978-1-4615-2073-3_11

https://www.mdpi.com/1420-3049/26/6/1720

Written by Rutuja Adake

1 thought on “Sugar substitute Types: Which is Right for You?”

  1. Pingback: Discover the Perfect Sugar Substitute for You - HK Technical PGIMS

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