Introduction
Alternative sweeteners are often touted as a way to enjoy favorite sweets while reducing dietary sugar and calorie intake and preventing blood sugar spikes. But, not all sugar substitutes are the same–some may have little effect on blood glucose, while others may impact insulin secretion and glucose metabolism. Alternative sweeteners can also cause varying levels of side effects like GI upset, disrupted hunger and fullness cues, and cravings. This resource will explore the pros and cons of popular alternative sweeteners.
What are Alternative Sweeteners?
Alternative sweeteners or sugar substitutes are commonly used as replacements for regular table sugar. Let’s define a few types.
Artificial sweeteners:
Also called non-nutritive sweeteners, artificial sweeteners are typically hundreds of times sweeter than table sugar. As a result, much smaller quantities are needed to achieve the same level of sweetness.
Artificial sweeteners are either non-caloric or if they do contain calories, the small quantity used does not majorly contribute to caloric intake.
As the name suggests, artificial sweeteners are commonly created in a lab setting, and they are not derived from natural sources.
Examples: Splenda (Sucralose), Sweet’N Low (Saccharin), and NutraSweet (Aspartame)
Sugar alcohols:
Sugar alcohols are a type of carbohydrate, so they provide calories and can still increase blood sugar. They are commonly used to replace sugar but are not quite as sweet as table sugar.
Sugar alcohols have a unique chemical structure and are only partially digested and slowly absorbed.
This alternative sweetener can be found naturally in some fruits and veggies, but can also be created artificially from sugars.
Examples: Sorbitol, xylitol, erythritol (hint: most sugar alcohols end in -ol)
Natural sweeteners:
Natural sweeteners, like artificial sweeteners, are incredibly sweet and often contain little or no calories.
Unlike artificial sweeteners, these sweeteners come from natural plant sources.
Examples: Stevia, monk fruit, tagatose
Sweeteners: Pros & Cons
Baking Blends
Alternative sweeteners can be used for a variety of different purposes, from simply adding a bit of sweetness to a beverage to replacing sugar in baked goods. Sugar plays an important role in not only the taste of baked goods, but also in their texture, structure, moisture, and more. Because alternative sweeteners do not have the same properties as sugar, many companies have created baking blends with these sweeteners to improve the flavor and functionality, while minimizing calories and impact on blood sugar. However, because these baking blends are not sugar, the final product may have a different volume, caramelization, or taste than the original recipe using sugar.
Oftentimes, these blends will contain a mixture of sweeteners beyond the primary type advertised. For instance, Truvia, a baking blend primarily associated with stevia, also contains erythritol (a sugar alcohol) and cane sugar. Swerve, another baking blend, combines erythritol, allulose (a naturally occurring alternative sweetener), and xanthan gum (an additive used to stabilize and thicken recipes). These are just two of many examples of alternative sweetener-based baking blends.
Getting started with baking blends:
Replacing sugar: Typically the sugar substitute or baking blend will offer conversion charts that tell you how much to use to replace the sugar in an original recipe. For example, the Truvia baking blend suggests ½ tsp to replace 1 tsp of sugar.
Adjusting sweetness: Many alternative sweeteners are much sweeter than sugar, so it can be very easy to over do the sweetness. If able, taste as you go, or experiment with varying amounts of sweetener can help you find what works for you.
Additional ingredient considerations: Depending on the alternative sweetener, adding additional liquid ingredients can enhance moisture in the final product. Incorporating acidic ingredients or an egg wash can also help to achieve a similar browning and caramelization as sugar.
Key Takeaways
Recent research suggests the benefits of alternative sweeteners for blood glucose management may not be as significant as marketing leads us to believe. While most have no direct impact or a lesser impact on blood sugar than sucrose, they may still impact glucose metabolism, insulin response, and the body’s natural cues and cravings. Even more complicated, these effects can vary from person to person, so the use of sugar alternatives–especially artificial sweeteners–warrants personalized guidance based on individual tastes/preferences and tolerance. Here are a few considerations to keep in mind when it comes to alternative sweeteners:
Ultimately, adding sugar substitutes does not necessarily make the overall diet any healthier, and they may not be the most beneficial long-term option.
The main goal is to reduce added sugar intake overall, rather than simply replacing sugar with alternatives.
Focusing on whole, minimally processed foods and naturally sweet options like fruit can help curb sugar cravings over time and lessen the urge to reach for sugar or alternative sweeteners.
Eating enough (and often enough) can lessen cravings as well (especially for those less healthy, high-carb options).
Sweet treats with sugar or sugar alternatives can be part of an overall healthy diet in moderation.
Comments