Table of contents:

1. Sugar in the diet - do you need to eliminate it?
2. Types of popular sugar substitutes
3. Are sugar substitutes safe for children?
4. Which sweetener to choose?

Did you know that the statistical Pole ate almost 43 kg of sugar in 2020? This is more than 100 g per day! These results are alarming, as such quantities promote the onset of obesity and cardiovascular diseases. In view of this, the public should be educated about the harmfulness of excess sugar in the diet and ways to reduce it. One of these is the use of sugar substitutes. Are they beneficial to the body and are they worth using?

Sugar in the diet - should it be eliminated?

Sucrose, known as table sugar, is a disaccharide made up of glucose and fructose. Once ingested, the body breaks it down into these two simple sugars. Glucose acts as the body's primary source of energy, so an adequate amount in the diet is important for health. The problem arises when it is consumed in excess. In this case, it promotes weight gain and can lead, among other things, to the development of insulin resistance or type II diabetes.

It is worth knowing that glucose does not only come from table sugar. It is also found in fruit, groats, legumes, pasta, rice or cereals. These foods are recommended as healthy sources of carbohydrates that release simple sugars, including glucose, during digestion. In addition to glucose, they also provide other important components, including fibre, vitamins and minerals.

Sugar substitutes: types, photo: panthermedia

As part of a healthy and balanced diet, it is not possible to give up sugar completely - in fact, it is not advisable. However, when a large amount of carbohydrates from sweets, confectionery baked goods or processed foods appear on the menu, it is worth considering reducing it.

Types of popular sugar substitutes

For those who want to take care to reduce the amount of sugar in their diet, sugar substitutes are recommended. However, this topic has been causing controversy recently. Here are some useful tips to be aware of before buying them.

Aspartame

A sweetener with a bad reputation, often avoided because of reports some years ago of its potential carcinogenic effects. One study published observational data from rats given very high doses of aspartame. The results stated that the compound could cause cancer in them, including leukaemia. After some time, the study was blamed for a number of methodological errors and, moreover, dozens of new studies were produced, which did not confirm its involvement in the pathogenesis of cancer, as long as it is consumed in moderation.

Aspartame is currently considered safe for consumption up to a maximum of 40 mg/kg/mc. It is as much as 200 times sweeter than sugar, so a small amount is enough to produce a sweet taste in, for example, a drink. However, it is not recommended to heat it, as it loses its sweetening properties.

Erythritol

Erythritol belongs to the polyol group and is not absorbed by the body and is almost completely excreted after ingestion. It is found in small amounts in some fruits, such as grapes, but as a product it is mainly obtained from the fermentation of wheat, among others. Erythritol is calorie-free and less sweet than sugar. To achieve a comparable level of sweetness, it needs to be used about 1.5 times more than traditional sugar.

However, there have been recent publications that suggest that erythritol can lead to cardiovascular disease. In practice, these studies were carried out on a very small number of people and were not clinical trials, so one should not draw hasty conclusions based on them. From a dietary point of view, it is therefore possible to consider erythritol as a sugar substitute, but it is worth exercising moderation.

Are sugar substitutes safe for children?, photo: panthermedia

Xylitol

This sweetener, like erythritol, belongs to the polyol group. It occurs naturally in some fruits, but in too small quantities to be extracted directly from them. It is therefore obtained, among other things, through fermentation.

Xylitol is less calorific than sugar - one tablespoon provides approximately 34 kcal, while a tablespoon of sugar provides approximately 50 kcal. Furthermore, xylitol has a low glycaemic index, so it can be used for glycaemic disorders. Its degree of sweetness is comparable to classic sugar.

Stevia

This is a plant whose leaves are distinguished by their intensely sweet taste. Steviol glycosides, which are up to 300 times sweeter than sucrose, are responsible for this. It has 0 calories and is suitable for people with glycaemic disorders.

Stevia is also credited with health-promoting properties. The ingredients it contains, e.g. polyphenols, help fight free radicals, reduce inflammation, as well as supporting cardiovascular function and regulating blood glucose levels. As a sweetener, it is available in powder, tablet or dried leaf form.

Are sugar substitutes safe for children?

The sugar substitutes listed are generally safe for children's health. Nevertheless, as with sugar, it is advisable to exercise moderation so as not to get them used to the sweet taste.

Particular attention should be paid to xylitol and erythritol - their excessive consumption can lead to diarrhoea. Therefore, sweets, desserts and drinks containing these substances should be consumed by children in small quantities.

Which sweetener to choose, photo: panthermedia

Which sweetener to choose?

Choosing the right sugar substitute often depends on individual preference. Importantly, when consumed in moderation, they do not pose a health risk.

In summary, polyols are the most versatile - they work well in baked goods as well as in cold and hot desserts. Stevia, on the other hand, can leave a characteristic aftertaste that not everyone likes. In larger quantities, it can impart a mildly bitter taste to drinks or desserts. Aspartame has the narrowest use, as it can only be used in cold foods and drinks.