The world seems to have a love/hate relationship with sugar. Whether in the form of spoonfuls added to your tea or coffee, or the industrial amounts included in soft drinks and processed foods, sugar dominates our diet. Australians consume, on average, 16 teaspoon a day! It’s the crack of the culinary world, and its consumption has been linked to a plethora of health complaints, including obesity and raised triglycerides.
As we gain a greater understanding of just how bad sugar can be, the hunt is on for alternatives. But how do you know which one to buy when there is a new “healthy” alternative coming out each week?
Let me help explain what a sugar is, where to find it, and give you the pros and cons of all the sugar substitutes.
What Is Sugar
The term sugar can be used to refer to all types carbohydrates, including: glucose (found in grains and vegetables), fructose (fruit and honey), lactose (dairy products), and sucrose (cane or table sugar). Basically any carbohydrate or sugar, whether it’s a good or bad, will end in ‘ose’.
White sugar is the final result of processing and is 99.9% pure sucrose, which is a manmade chemical. Brown and raw sugar, often called “natural” sugar, are commonly just white sugar cut slightly short in the refinement process, or have beet pulp or molasses added for colour and flavour. Other nasties that masquerade as sugar include high fructose corn syrup (HFCS), beet sugar, dextrose, and corn syrup solids. HFCS in particular has been linked to numerous health complaints, including gout and high blood pressure.
Sugar Alternatives – Their Pros and Cons
Artificial Sweeteners
The Pros – Heavily marketed as healthy alternatives that will help you lose weight or help prevent weight gain, and… this is about as far as the positives go.
The Cons – Aspartame is one of the most commonly used artificial sweeteners and can be found in over 6,000 food products, yet has been scientifically proven to cause health problems ranging from headaches to cancer, in both humans and animals. This sugar substitute is also a life-threatening no-no for people with Phenylketonuria (PKU), a rare condition in which the body can’t break down phenylalanine, a main component of aspartame.
Agave Syrup
The Pros – When minimally processed, raw organic agave nectar offers beneficial trace nutrients, dietary fiber, and has a low glycemic index (GI). It also contains inulin, a form of fructan found in a number of vegetables, proven to support the growth of beneficial bacteria in the digestive tract.
The Cons – More often than not, what starts out as a natural elixir, goes through an extensive process of chemical refinement which changes the enzymatic structure of the syrup, converting it into a man-made form of fructose. Refined fructose is processed in the body through the liver, rather than digested in the intestine, and robs the body of many nutrients. It is this high-fructose content that is cited by critics. A tablespoon of agave provides about 60 calories’ worth of energy, which is about 15 calories more than an equal serving of sucrose.
Raw Honey
The Pros – When not pasteurized or filtered, wild raw honey contains an abundance of antioxidants, vitamins and minerals, and has great antimicrobial properties. Manuka honey in particular displays some of the strongest antibacterial actions, and has been used for thousands of years as a natural antiseptic.
The Cons – Honey contains more calories than sugar, and is often highly processed reducing it to a similar standard of white sugar. It contains high amounts of fructose, making it unsuitable for those people fructose sensitive.
Maple Syrup
The Pros – True maple syrup is made by boiling sap from the maple tree, and is rich in minerals and powerful antioxidants. Research has shown these compounds could help manage Type 2 diabetes, as well as having anti-cancer and anti-inflammatory properties.
The Cons – There are a lot of inferior products claiming to be maple syrup on the market, but are in fact made from high fructose corn syrup, flavoured with an aromatic compound called sotolon. The end result – pretty much liquid table sugar.
Stevia
The Pros – Made from a herb native to South American, pure stevia contains no calories and no glycemic impact, making it the ideal substitute for diabetics and those watching their weight. Studies have also shown a positive effect on blood pressure, gout, and liver and kidney damage. It is also 300 times sweeter than sugar, so a little goes a long way.
The Cons – Pure stevia can be expensive, and because of this there are now a lot of cheaper, highly refined substitutes, blended with sugar alcohol and maltodextrin. Some people also complain of a slightly bitter aftertaste which is due to the added sugar alcohols.
Xylitol
The Pros – Made from a sugar alcohol, xylitol does not cause the spikes in blood sugar like regular sugar, due to the fact that it is not absorbed into the blood from your small intestines. It is about as sweet as sugar, but only 1/3 of the calories. Studies have shown xylitol prevents the growth of bacteria and boasts a number of health benefits including discouraging tooth decay, reducing plaque, and even preventing ear infections.
The Cons – Because sugar alcohols are not adequately digested, they can cause some fairly unpleasant side effects, namely bloating, cramping, flatulence, and diarrhoea.
Coconut Sugar
The Pros – Made by evaporating the water content from the sap of the coconut palm, coconut sugar is low in fructose, glycemic index, and one of the most sustainable sugar substitutes.
The Cons – It can be pricey, so watch for fillers. Sometimes it is even cut with white sugar.
Blackstrap Molasses
The Pros – Organic blackstrap molasses is the liquid left after the last extraction of sugar crystals, and is rich in potassium, calcium, iron, and B vitamins. It has a high antioxidant content and low glycemic index.
The Cons – It has a very distinct and rich flavour that doesn’t appeal to everyone.
My Favourite Ways To Use Them
Coconut sugar has a delicious rich flavour, similar to brown sugar, making it my favourite for baking muffins and cakes. Maple syrup and molasses are great in biscuits and cookies, but if used in place of sugar you will need to reduce other liquids by about a quarter. Manuka honey is an essential ingredient in my Flu Fighter Tea, combined with fresh ginger, lemon, raw garlic, and cayenne pepper. And for a sweet treat, I mix a little stevia with sheep’s yoghurt, frozen banana, and a sprinkling of cinnamon – absolutely devine!
I would love to know your favourite sugar substitutes and how you use them. Head to Emma’s Facebook page and tell us all about it!
By Laura Stewart
Laura is a qualified naturopath with never-ending energy and enthusiasm for all things health and fitness. With a passion for exercise, healthy-made-delicious cooking, the great outdoors, and balancing yoga, Laura has found her inner health junkie. She is now devoted to helping others find theirs by educating and empowering individuals to reach their own personal health goals. Connect with Laura on Facebook.
