Top 5 Sugar Replacement Nutrients
All sugar substitutes can be separated into two clusters: synthetic and natural. The latter one (xylitol, fructose, sorbitol) get entirely absorbed by the human organism, and just as regular sugar, provide human with energy. They are harmless, but, unfortunately, come with a lot of calories. Most synthetic substitutes (saccharin, cyclamate, aspartame, potassium acesulfame) do not have the energy value and digestibility. So, what top 5 sugar replacement nutrients have attained recognition and approval by nutritionists? Let’s find out below.
You may feel the name of this artificial sweetener is familiar to you. Yes, you probably heard it for many times in chewing gum advertisements. Xylitol actually helps prevent cavities and is used in tooth-friendly kinds of sweets and chewing gum. However, consumers should be aware that any sweetener can cause diarrhea in a dose of over 25 grams a day. For the rest part, xylitol is approved for all ages and can be used for substitution of sugar in any meal. While it still has roughly the same caloric value as sugar has, xylitol passes the body without much absorption taking place.
Sorbitol is an artificial sweetener used commonly in drinks industry. Most of sweet drinks that claim to be low on calories usually contain sorbitol instead of sugar. Media claims that sorbitol and other substitutes in our top 5 sugar replacement nutrients list cause headaches, blurred vision, and hyperactivity, are not proven. Sorbitol is considered to be a good alternative to traditional sweeteners in production of drinks for several reasons, including enriched taste of the drink, lowered calorie value, osmotic pressure when the drink is being absorbed by the body is decreased.
Do you want to eat cake from time to time, and still not end up having overweight problems? Then aspartame is your nicest companion. Cakes that use this sugar substitute have dramatically decreased value of calories, since aspartame is 300 times sweeter than regular sugar, and so only 1/300 volume of the substitute is needed. The taste of aspartame is similar to regular sugar, but unlike saccharin it doesn’t leave a bitter aftertaste.
4. Steviol glycoside
This sugar substitute was the latest to be approved worldwide among top 5 sugar replacement nutrients. Numerous studies of stevia extract (steviol glycoside) sweetener have shown that its regular use of reduced content of sugar, radionuclides, and cholesterol in the body, improving cell regeneration and blood coagulation, inhibited the growth of tumors, strengthened blood vessels. There were also a choleretic and anti-inflammatory action. It prevents the formation of ulcers in the gastrointestinal tract. Stevioside is not destroyed by heating, which makes it an excellent ingredient for sweet pastries, hot drinks and other foods. It is important that there are no reports of toxicity and mutagenicity of any component in stevia.
As the metabolism of fructose occurs in the human body, just like with sucrose, it becomes a source of energy. Being equal in caloric content of sucrose, fructose is absorbed efficiently by the human body and can be used by diabetics as a daily food component within 0.5-1 g per 1 kg of a person’s weight except in very rare cases of hereditary resistance to fructose. The use of fructose patients with diabetes can help reduce their insulin doses received. Studies have shown the usefulness of fructose in healthy and exercising people in the manifestation of a tonic effect.
- “Health Risks of Sugar Substitutes” (atcbeefarm.wordpress.com)
- Sugar Substitute Cooking Guide: Stevia, Sucralose, Aspartame And More (huffingtonpost.com)
- The Dangers of Aspartame (Nutrasweet AminoSweet Diet Coke Zero Pepsi Next Sucralose Neotame E951) (familysurvivalprotocol.wordpress.com)
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