The problems associated with excessive sugar consumption are well known. It generates glucose peaks that produce a feeling of energy and well-being, but they are followed by drops that produce a desire to eat again. It’s a addictive mechanism which is related to problems such as fatigue, mood swings, inflammation, insulin resistance, obesity and diabetes.

Ideally, we should reduce our dependence on sweet tastes and learn to eat natural products of all flavors that provide the nutrients we need. But if we want a dose of sweetness, we can choose natural sweeteners to replace sugar. There are many options and in this article we are going to explain how to make the replacement.

Non-caloric natural sweeteners

They are natural plant products with great sweetening power but do not provide calories:

Stevia (Stevia rebaudiana)

The sweetness of stevia comes from its compounds, steviosides and rebaudiosides. It is heat stable and can be used for cooking and processing foods.

• It is suitable for diabetic people because it regulates blood sugar levels.
• Avoid obesity and hypertension.
• It does not overload the liver or intestine.
• Does not cause cavities.

It has an aftertaste reminiscent of licorice. It is often sold mixed with other artificial sweeteners, or with polyalcohols such as erythroid.

Monk fruit or «luo han guo» (Siraitia grosvenoori)

The sweetening compounds in monk fruit are mogrosides The fruit is sold in powder form, or the mogroside extract in drops. Sometimes it comes mixed with erythroid or stevia, to mask its slight aftertaste. It is heat stable and suitable for cooking.

• It is very suitable for diabetics and weight control diets.
• It does not overload the liver or intestine.
• Does not cause cavities.

In traditional Chinese medicine it is used for medicinal purposes for throat, fever and longevity due to its antioxidants, with no side effects reported.

Yacon syrup (Smallanthus sonchifolius)

Yacón is a tuber from the Andes so rich in fructooligosaccharides that It is considered a prebiotic. It is a natural sweetener low in calories and glycemic index.

• It is suitable for diabetic people.
• Does not cause cavities.

It is used to lose weight taking a teaspoon and one hour before meals. You should not take more than 50g a day because it would cause intestinal problems such as gas or diarrhea.

Polyalcohols

Despite their name, they do not contain alcohol. They are listed as food additives, with a letter E assigned. They often appear on products «no added sugar», such as candy, cookies, desserts and soft drinks. They are used in syrups or pills and in toothpastes.

Xylitol

It is the sweetening additive E967. The best xylitol is obtained from cereals and plants, especially birch. Its sweetness is similar to that of sugar. It can be used in hot drinks without losing its sweetness.

• It does not produce cavities, it takes care of dental health.
• It is hypoglycemic.
• It is prebiotic.

It is a fructooligoaccharide, which strengthens the intestinal flora, but in excess, more than 50g, it can cause gastrointestinal discomfort.

It does not provide other types of nutrients, such as vitamins or minerals. It is toxic to dogs.

Erythitrol

It is the sweetening additive E968. It is made from corn starches and other plants. The taste of erythritol is very similar to sugar, but more refreshing. It is often used mixed with stevia, to enhance its sweetness.

• It is suitable for low-calorie diets and people with diabetes.
• It does not cause cavities, but rather remineralizes tooth enamel.
• It does not cause intestinal discomfort, although it is recommended not to consume more than 1g per kilo of weight per day.

Caloric natural sweeteners

They are controversial because its proportion of oligosaccharides is very high, generally sucrose, which is a molecule of glucose and fructose.

Its vitamin and mineral contributions are minimal. In excess they have harmful effects on health: They are contraindicated in cases of diabetes and promote obesity and cavities.

The sudden rise in glucose unbalances the body, while fructose causes fatty acids and obesity.

Brown sugar, rapadura, mascobado and panela

Its composition is 97% sucrose. The rest of the molasses contains fiber, B vitamins and minerals, but in non-representative quantities.

It is a product with a healthy halo, but very similar to refined white sugar.

sugar cane molasses

Like other syrups and molasses, it has a high proportion of sugars. Its composition is 22% water, 30% sucrose, 13% fructose, 12% glucose and 20% other carbohydrates and fiber.

Its proportion of micronutrients such as minerals and vitamins It is somewhat higher than that of whole sugar.

coconut sugar

Coconut sugar is made up of 71% sucrose, 3% fructose and another 3% glucose. It contains minerals such as calcium, potassium and iron, fiber and antioxidants.

Its glycemic index is lower than other sugars due to the presence of inulin (prebiotic fiber).

agave syrup

Agave syrup is a refined product that is extracted using artificial enzymes from the root of the Mexican cactus.

It is composed of fructose, by 77%. The remaining 23% is water and small portions of minerals and vitamins.

Honey

The main nutrients in honey are fructose 41%, glucose 36% and other sugars 5%. The amount of water is approximately 18%.

The raw honey It is a natural product that contains enzymes, traces of minerals, vitamins and proteins in small quantities, as well as antiseptic and bactericidal properties.

But commercial honeys are pasteurized, lose their values ​​and are just another sugar with no added value.

Maple syrup

Maple sap of organic origin is a natural product that is obtained without artificial substances.

It contains 32% water, and a sugar concentration of 67.5%, mainly sucrose.

Contribute some antioxidants and small amounts of minerals and vitamins.

date molasses

It is obtained from pitted and crushed dates with water. Once strained and pressed, they are cooked over low heat to concentrate their sugars at 70% of their weight.

These sugars are mostly glucose and fructose, and the fiber has been lost, so its initial glycemic index of 55 rises to 65. Provides traces of calcium and potassium.

It is better to use date paste, which takes advantage of the sweetness of the date without hardly any processing. Plus, you can make it at home.

How to replace sugar (ideal amount)

How much stevia, xylitol, erythritol or date paste do you have to put in to replace the amount of sugar that a recipe calls for? In the table you can see the equivalences. In each case you only have to make a rule of three with the amount indicated in the recipe.