To wean yourself off sugar, it can be helpful to turn to sugar substitutes in addition to reducing consumption. Sugar substitutes from birch sugar to erythritol to stevia are available on the market and are touted as healthy - but are they?
- BIRK SUGAR
Xylitol, or better known as birch sugar, is a natural component of some vegetables and fruits. Birch sugar can be produced industrially, but as this process is very expensive, birch sugar is now mostly produced from corn cobs. Birch sugar has about 40% fewer calories than refined sugar and does not cause blood sugar levels to rise as much after eating. In addition, birch sugar does not cause tooth decay. The good thing is that this sugar substitute has the same sweetness as normal sugar. However, it is not calorie-free and provides about 240 calories per 100 g. Eating large amounts (20-30 g) can cause flatulence or severe diarrhoea.
- HONEY
Honey is a natural product, contains many valuable nutrients and is considered the oldest natural sweetener in the world. Honey has long been used as a remedy in natural medicine. It has anti-inflammatory, antibacterial and antiseptic properties. Paired with ginger, honey can be used to fight colds. 100 g of blossom honey contain about 310 calories. That is almost as much as 100 g of white sugar.
- STEVIA
Stevia is a sugar substitute derived from the South American plant species Stevia rebaudiana. It has been an authorised food additive in the EU since 2011. Stevia has no calories and does not damage the teeth. It also has no effect on blood sugar levels. Unfortunately, stevia does not preserve essential nutrients.
- AGAVENSIRUP
Agave syrup is made from the sap of the agave plant, which is native to Mexico. This natural sweetener tastes like honey but has a thinner consistency. Unlike ordinary sugar, agave syrup contains metabolic products, vitamins and minerals. The sugar substitute is thinner than honey and therefore more soluble in food and drinks. It is also suitable for vegans. Agave syrup has about the same number of calories as honey and is therefore not much lower in calories than sugar.
- DATTELN
Dates come from the date palm, which is originally native to the Persian Gulf. They are cultivated in palm gardens. At home in the desert, they need a lot of sun and water in summer. There are over one hundred different species of date palm. Dates are a real power food. They are very rich in vitamin A and B vitamins and provide a lot of potassium and magnesium. The high antioxidant content makes them an anti-inflammatory food. Do you struggle with constipation? Dates (and other dried fruits) are rich in fibre and help stimulate digestion.
In summary, many sugar alternatives are often touted as healthier than they actually are. In fact, many of them contain a lot of fructose or are chemical extracts. Therefore, sugar substitutes should be used sparingly.
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To wean yourself off sugar, it can be helpful to turn to sugar substitutes in addition to reducing consumption. Sugar substitutes from birch sugar to erythritol to stevia are commercially available and touted as healthy - but are they?
- BIRCH SUGAR
Xylitol, or better known as birch sugar, is a natural ingredient in some vegetables and fruits. Birch sugar can be produced industrially, but since this process is very expensive, birch sugar is now mostly made from corn cobs. Birch sugar has about 40% fewer calories than refined sugar and does not cause blood sugar levels to rise as much after eating. In addition, birch sugar does not cause tooth decay. The good thing is that this sugar substitute has the same sweetness as regular sugar. However, it is not calorie-free and provides about 240 calories per 100 g. Eating large amounts (20-30 g) may cause flatulence or severe diarrhea.
- HONEY
Honey is a natural product, contains many valuable nutrients and is considered as the oldest natural sweetener in the world. Honey has long been used as a remedy in natural medicine. It has anti-inflammatory, antibacterial and antiseptic properties. Paired with ginger, honey can be used to fight colds. 100 g of honey contains about 310 calories. This is almost as much as 100 g of white sugar. Therefore, you will not save many calories with honey.
- STEVIA
Stevia is a sugar substitute extracted from the South American plant species Stevia rebaudiana. It has been an approved food additive in the EU since 2011.
Stevia has no calories and does not harm your teeth. But Stevia does not contain essential nutrients.
- AGAVE SYRUP
Agave syrup is made from the sap of the agave plant, native to Mexico. This natural sweetener tastes like honey but has a thinner consistency. Unlike ordinary sugar, agave nectar contains metabolites, vitamins and minerals. The sugar substitute is thinner than honey and therefore more soluble in food and drinks. It is also suitable for vegans. Agave syrup has about the same number of calories as honey, so it is not much lower in calories than sugar.
- DATES
Dates come from the date palm tree, which is originally native around the Persian Gulf. They are cultivated in palm gardens. At home in the desert, they need plenty of sun and water in the summer. There are over one hundred different species of date palms. Dates are a real power food. They are very rich in vitamin A and B and provide a lot of potassium as well as magnesium. The high amount of antioxidants makes them an anti-inflammatory food. Do you struggle with constipation? Dates (and other dried fruits) are rich in fibre and help stimulate digestion.
In summary, many sugar alternatives are often touted as healthier than they actually are. In fact, many of them contain a lot of fructose or are chemical extracts. Therefore, sugar substitutes should be used sparingly.
