More and more sugar substitutes have found their way to the market place, but not all sugar substitutes are alike. The question is: Are there safe sweeteners that can be part of a healthy diet? The answer is yes, there are, as long as you enjoy them in small amounts.
Here are 4 options that can be used safely as a sugar substitute. Understanding their differences can help you decide which type of sweetener to use.
1.)
Erythritol
is a sugar alcohol
that is made from the fermentation of plants-most frequently from corn or
birch. It has roughly 70% of the
sweetness of regular table sugar and it will not raise blood sugar levels.[1] It is absorbed in the small intestines and
poorly metabolized by the body, so is eliminated in the urine in its original
form.[2] Erythritol can be made in a crystalline form,
so that it mimics the properties of table sugar making it a good replacement
product in recipes that call for sugar.
This sweetener is well tolerated by most people, but can cause gas and
bloating in large quantities.
2.)
Monkfruit (also
known as “luo han guo”) is a plant-based sweetener that comes from a round
green melon grown in central Asia. The fruit of the melon is processed into a
powder and is many times sweeter than table sugar. It is often combined with erythritol in order
to create a 1:1 sugar substitute that has the same properties as sugar as well
as the same sweetness. Most people feel
that monkfruit does not have the bad after taste that is characteristic of Stevia. It is generally well tolerated by most people
and does not raise blood sugar levels.
3.)
Stevia
is derived from the
leaves of the Stevia plant and can be as much as 150 times sweeter than sugar
by volume. It is also often sold in
combination with a sugar alcohol such as erythritol or xylitol in order to give
it similar properties to table sugar. Many people dislike its characteristic
“after-taste”. The stevia plant is a
member of the ragweed family and people with ragweed allergies may react to
stevia.
4.)
Allulose
is the new kid on the
block, and shows the most promise as being an acceptable sugar alternative. It
is described as a “rare sugar” that exists naturally in small quantities in
raisins, jack fruit, and figs. It is not absorbed by the body, so it doesn’t
raise blood sugar. Allulose appears to be a good sugar alternative for baking.
To date, there have not been any reported problems associated with consuming
Allulose, however, it is new to the market, so consuming it in small amounts is
advised.
