Are you looking for a sugar alternative to satisfy your sweet tooth without the calories or bloating? There are many sugar substitutes available, each with their own unique benefits and drawbacks. In this blog post, we’ll explore two of the most common types: sugar alcohols and high-intensity sweeteners. We’ll discuss what they are, how they affect blood sugars, and why it's important to check food labels if you experience any GI discomfort after eating certain foods. Finally, we'll take a closer look at stevia - one of the most popular natural sweeteners on the market today! Read on to find out more about these amazing alternatives to regular table sugar.
What are sugar substitutes?
Sugar substitutes come in a variety of forms, but can be generally categorized into two main groups: sugar alcohols and high-intensity sweeteners.
Sugar alcohols are carbohydrates with a chemical structure that resembles sugar and components that make them an alcohol. Common examples include sorbitol, xylitol, lactitol, mannitol, erythritol, and maltitol.
Popular Sugar alcohols (Polyols)
Sugar alcohols are often found in toothpaste, chewing gum, and some “sugar-free” foods, but they still have the potential to increase blood sugar levels. This is because of their glycemic index—a reference to how quickly a food is broken down and absorbed. The higher the number, the more quickly the food breaks down and the faster that sugar enters the blood.
Sucrose has a glycemic index of 65, while sugar alcohols like xylitol have a much lower glycemic index of around seven. This means that sugar alcohols cause a slower and lower increase in post-meal blood sugars.
However, if consumed in excess sugar alcohols can cause gastrointestinal symptoms like gas, bloating, cramping, and diarrhoea because they're not completely absorbed by the body. Most of them pass through the small intestine undigested and reach the large intestine where they are metabolised by bacteria into short-chain fatty acids, carbon dioxide and hydrogen which can lead to these unpleasant symptoms. Eating too many sugar alcohols at once may also be a contributing factor to these symptoms. It's important to check food labels for sugar alcohols if you experience any GI discomfort after eating certain foods.*
High-intensity sweeteners, on the other hand, are much sweeter than sugar alcohols but also contain fewer calories. They include saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, advantame, stevia, and Siraitia grosvenorii Swingle fruit extract (SGFE).
A side note on Stevia
Steviol is the main component of stevia's glycosides, imparting its sweet taste. Diterpene glycosides, which make up the majority of stevia's composition, cannot be digested or absorbed by the body. Unlike artificial sweeteners with their significantly reduced calorie count and their potential for adverse effects, stevia is generally safe, non-toxic and non-mutagenic. 200 times sweeter than regular sugar (sucrose) and calorie-free, it has been reported that consuming up to 2mg/kg of body weight daily is safe - particularly for diabetics.
In conclusion, there are many sugar alternatives available to those looking for a way to satisfy their sweet tooth without the calories or bloating. Sugar alcohols and high-intensity sweeteners such as stevia are two of the most popular options on the market today. While both have their own unique benefits and drawbacks, they can provide an excellent option for people wanting to reduce their intake of regular table sugar while still enjoying something sweet. However, it is important to check food labels if you experience any gastrointestinal discomfort after eating certain foods that contain these sugar substitutes. With its low glycemic index and non-toxic properties, stevia offers an appealing natural alternative for people who need to watch their blood sugars carefully.