SUGAR ALTERNATIVES.
- Angelique Williams.
- Mar 5, 2017
- 13 min read
Having a child with Type 1 Diabetes impacts on life in ways that most people take for granted. A simple treat of a small bar of chocolate can send my child to hospital if not enough or too much insulin is given.
Eating biscuits and cakes for most is a daily event with no immediate ramifications, like spiking your blood sugar but for T1D and type 2 diabetics the impact is significant.
How do you stop this from happening well ... "enter the wonderful, magical solution to the blood sugar spike SUGAR ALTERNATIVES".
Now I will happily admit that I am not a good cook, creating recipes is not my forte. I can, however, follow a recipe but leave me without instructions (I like instructions) and what I will turn out can only be described as a culinary disaster its Bad Juju man. But you're a nutritionist I hear you say how can you not be a good cook? Yes I know it's a bit of an oxymoron isn't it but secretly I'm a bit of a geek, I like the research and reading but don't tell too many people, I try to act cool.
Fortunately my daughter and I like to eat simply but every now and then I think hmm I'd like to make a chocolate bit of yum, so on to the internet I go looking for sugar free low carb recipes and therein ends my day after many hours of searching I rarely find a sugar free recipe that does not have sugar alternatives in it. It's my opinion that it is a bit hypocritical to say something is sugar free and then use a sugar alternative.
It seems to me that we have a new revolution beginning to take hold like we did when fat was replaced in foods and the world was introduced to low-fat foods. Which F.Y.I we now know was the biggest load of B.S delivered to us. Our obesity levels have been shown to increase with low-fat foods and the reason is because when they took the fat out, they replaced it with sugar! And it also made us think we could eat more because it was lower in fat.
*The cardiometabolic consequences of replacing saturated fats with carbohydrates or Ω-6 polyunsaturated fats: Do the dietary guidelines have it wrong?
With so many sugar alternatives how do you know if they are safe?
Which ones are the best to use instead of sugar?
What are they made from?
To my way of thinking they have been chemically made and I choose to avoid them and yes I know that all processed foods have been processed but the processing involved with sugar alternatives in most cases is quite involved both chemically and mechanically.
The information below is a simple cut and paste linking to each website. I have not changed anything. If you as geeky as me can read on, I'll let you make your own mind up.
Aspartame (Equal®, NutraSweet®).
Discovered in 1965, aspartame is one of the most thoroughly researched ingredients in the world, with more than 200 scientific studies consistently confirming its safety. Made from two naturally occurring amino acids, it has been approved for use by numerous global authorities* Aspartame is 180–200 times sweeter than table sugar and often replaces it in sparkling beverages, chewing gum, gelatins, confectionery, desserts, yoghurts and sugar-free cough drops. Aspartame contains phenylalanine and should not be consumed by people with the rare genetic disorder, phenylketonuria. Coca-Cola a-quick-guide-to-low-and-no-kilojoule-sweeteners.
Aspartame No reputable source for G.I or G.L
Easy Diet Diary 50g of aspartame will give you 12 calories and 1.5g carbohydrates.*
Table sugar 50g has a G.I of 58 and G.L of 6 and will give you 203 cal 50g carbohydrate.*
Xylitol.
Xylitol is found widely in nature, most of the fruits and vegetables that we eat on a daily basis have small amounts of xylitol. For commercial purposes xylitol comes from two sources: corncobs or trees. Even though the end resulting product is the same, the process to extract it from these two sources is not. While xylitol is just as sweet as table sugar (sucrose), it has about 40% fewer calories and 75% fewer carbohydrates. That in itself can make a big impact on your waistline! Importantly, xylitol is slowly absorbed and metabolized, resulting in very negligible changes in insulin. With this xylitol benefit, it won’t raise your blood sugar like regular sugar, which puts tremendous strain on your system, causing negative health effects. About Xylitol
Xylitol 25g has a G.I of 7 and a G.L of 1 ⃰
Easy Diet Diary 25g of xylitol will give you 84 calories and 0 carbohydrates. *
Table sugar 50g has a G.I of 58 and G.L of 6 and will give you 203 cal 50g carbohydrates ⃰
Erythritol or Swerve.
Erythritol is made by fermenting glucose with Moniliella pollinis (a natural microorganism found in honeycomb) which breaks down the glucose and yields erythritol. Erythritol also naturally occurs in many fruits and vegetables like melons, grapes, asparagus as well as fermented foods. It is classified by the FDA as a zero calorie, 4-carbon sugar alcohol that does not affect blood glucose. It is easy on the digestive system and does not cause gastric distress associated with other sugar alcohols.
Understanding Oligosaccharides
Oligosaccharides are sweet, non-digestible carbohydrates extracted from fruit and vegetable sources. They are similar to fiber and can help stimulate beneficial bacteria in the large intestine.
The natural flavors in Swerve are derived from food sources. For those concerned about MSG being labeled as a natural flavor, you can be assured that MSG is not contained in Swerve. About Swerve.
Swerve has a G.I. of 0 and a G.L. of 0 *
No values are available to date from Easy Diet Diary.*
Table sugar 50g has a G.I of 58 and G.L of 6 and will give you 203 cal 50g carbohydrates.*
Stevia/Nativa.
The process begins by drying the leaves and then steeping them in water. Next, the liquid extract is filtered and separated from the leaves and stems. The plant extract is further purified with water or food grade alcohol. If food grade alcohol is used, it is later removed. Other process may be used in some cases. Once this is complete, stevia extract compounds are the exact same compounds as found in the leaves, that is, they are molecularly identical. The extraction and purification process gives purified stevia leaf extract a cleaner, more sugar-like taste than crude stevia extracts, which may contain plant components and add additional flavors other than a purely sweet taste. And to reiterate, crude stevia extracts are not approved for use in foods and beverages around the globe. Only high purity stevia leaf extracts have been approved for use in foods and beverages. The end product is a highly purified stevia glycoside sweetener or flavor suitable for use in a range of foods and beverages. Global Stevia Institute.
Stevia has a G.I of 0 and a G.L of 0 and 0 calories this site does not state the amount in grams of stevia that provides zero effect.
What is Natvia made of?
Natvia is made from the sweetest part of the stevia plant – the tips of the leaves, known as Reb A. This is blended with a naturally occurring nectar found in fruit, erythritol. This special blend is what gives Natvia its sweet, clean taste, and means you can use it just like sugar. Natvia.
Easy Diet Diary 50g of nativa will give you 9 cals and 0 carbohydrates. ⃰
Easy Diet Diary 50g of stevia will give you 54 cals and 3.9 carbohydrates. ⃰
Table sugar 50g has a G.I of 58 and G.L of 6 and will give you 203 cal 50g carbohydrates. ⃰
Coconut Sugar.
Coconut republic's coconut sap sugar is harvested from sustainable family farms. The coconut plantations in the Philippines are by and large organic and pesticide-free. Our coconut sap sugar are slowly boiled (low temperature dehydrated) to sweet perfection in small batches. Our coconut sap sugar is all-natural, has no preservatives, no additives, no artificial flavours or colourings, no chemicals, no bleaching, no anti fermenting agent and no synthetic adulterants are used. And add to this - which is just as important, is our dedication and commitment to impeccable quality that you can taste in every pack. Our coconut sap sugar undergoes very minimal processing unlike most types of natural sweeteners. It is unrefined and not highly processed like brown sugar and other types of sugars. Our all-natural nutrient-rich, low glycemic coconut sap sugar from the cut flowerbeds of fresh coconuts will give the same sweet satisfaction but without the inherent health risks of chemical-laden artificial sweeteners, or the high glycemic rating of regular sugar and other types of sweeteners that not only are devoid of nutrients but most of these sweeteners also cause spikes in blood sugar that leads to diabetes, obesity, cardiovascular diseases, cancer and a host of other health problems. Coconut Sugar Philippines Coconut sap sugar has a G.I of 35 to 54
Coconut sugar 5 g has a G.I of 54 and a G.L of 3. ⃰
Easy Diet Diary app 5 g of coconut sugar will give you 19 calories and 4.6 carbohydrates.*
Table sugar 50 g has a G.I of 58 and G.L of 6 and 203 calories. ⃰
Brown Rice Syrup.
First, Uchida flakes brown rice and soaks it overnight. The following morning he steams the flakes for one hour, adding a little water to form a thick porridge called kayu. Then, as the porridge is gently stirred, sprouted barley is added.
The delicate enzymes in the sprouted barley are easily destroyed by heat, so Uchida does not let the temperature of his rice porridge go above 158 degrees F. After adding the sprouted barley, Uchida transfers the mixture to a vat, and keeps it at a temperature between 140-158 degrees F for several hours. During this short time, the carbohydrates, proteins, and fats of the brown rice are broken down into less complex sugars, amino acids, and fatty acids. The longer it is kept, the darker and sweeter the porridge becomes. However, if left for too long, the mixture begins to develop an alcoholic smell and taste. In fact, making rice porridge is one of the steps in the traditional process of making rice wine.
Long before any alcohol develops, Uchida's years of experience tell him it is time to stop the fermentation process by heating the mixture above 158 degrees F. (70 degrees C.). The pasteurized porridge is then transferred to cotton sacks and pressed. As the thick amber liquid drips from the press, it is collected and filtered through cotton cloth.Finally, the clear-filtered brown rice malt syrup is cooked down for several hours, first by direct cooking and then by steaming. When Uchida feels the malt has reached the perfect thickness, it is filtered one final time and then bottled.
Brown rice syrup has a G.I of 98 per 10g and a GL of 8.*
Easy diet Dairy 50g will give you 159 Calories and 40 g of carbohydrates.*
Table sugar 50g has a G.I of 58 and G.L of 6 and will give you 203 cal 50g carbohydrates.*
Agave.
While agave (pronounced ah-GAH-vay) is best recognized as the plant from which tequila is made, it has also been used for thousands of years as an ingredient in food. The nectar made from the plant is known in Mexico as aguamiel, or "honey water."
Where Does Agave Nectar Come From?
Agave nectar (sometimes called agave syrup) is most often produced from the Blue Agaves that thrive in the volcanic soils of Southern Mexico. Agaves are large, spikey plants that resemble cactus or yuccas in both form and habitat, but they are actually succulents similar to the familiar Aloe Vera.
How is Agave Nectar Made?
When the agave has grown to 7-10 years old, the leaves of the plant are cut off, revealing the core of the plant (called the "pina"). When harvested, the pina resembles a giant pineapple and can weigh in at 50 to 150 pounds. To make the agave nectar, sap is extracted from the pina, filtered, and heated at a low temperature, which breaks down the carbohydrates into sugars. Lighter and darker varieties of agave nectar are made from the same plants. Because of the low temperatures used in processing many varieties (under 118°F) raw foods enthusiasts generally regard agave nectar as a raw food.
One can see that even though the apple has fewer carbohydrates, the glycemic load of the agave nectar is actually lower. All About Agave
Easy Diet Diary 50 g agave syrup will give you 154 calories and 38.0 g carbohydrates.*
Table sugar 50 g has a G.I of 58 and G.L of 6 and will give you 203 cal 50g carbohydrates.*
It's interesting to note here that agave is also what tequila is made from, pass the lemon and salt!
HONEY
As soon as the honeycomb in the hive is filled with honey and capped with beeswax they are ready to be harvested. Beekeepers regularly inspect their hives to see when the honeycomb can be removed. Honeycomb is removed from the hive and taken to a mobile extracting van or central extracting plant called a “honey house”. The wax cappings are removed with a steam heated knife or special revolving blade before the honeycomb is placed in the extractor. The honeycomb is then placed in revolving baskets where the spinning movement throws out the honey by centrifugal force.
Little or no damage is done to the delicate honeycomb by this process and when it is returned to the hive, the bees immediately set about removing any left-over honey plus repairing and polishing each cell in readiness for a new load of honey. Honey collected from the extractor is then strained and left to stand until air bubbles rise. Bubbles and any left-over wax particles are skimmed from the surface and the honey is ready for bottling. It truly is straight from Nature’s storehouse! Most apiarists (beekeepers) send their honey in bulk to city and country packing houses. Some have their own bottling equipment and sell the honey to retail and wholesale stores. Honeybee Org.
Honey 25g has a G.I of 58 and a G.L of 12.*
Easy Diet Diary app 25g of coconut honey will give you 84 calories and 20.5 carbohydrates.*
Table sugar 50 g has a G.I of 58 and G.L of 6 and 203 calories. ⃰
SUGAR
Harvested sugar cane is transported to a raw sugar mill. Because sugar cane must be milled as soon as possible, mill owners have made substantial investments in cane railway networks and rolling stock. At the mill, sugar cane is weighed and processed before being transported to a shredder. The shredder breaks apart the cane and ruptures the juice cells. Rollers are used to separate sugar juice from the fibrous material, called bagasse. The bagasse is recycled as a fuel for the mill boiler furnaces. Juice from the sugar cane is then subjected to a purification process before being concentrated by boiling in an evaporator. The concentrated juice or syrup is concentrated even further and is seeded with small sugar crystals in a process called crystallisation. The sugar crystals are grown to the required size by adding more syrup while the boiling continues. Syrup is separated from the raw sugar crystals in centrifugals. Molasses is the syrup left over from the final centrifuging. The raw sugar from the centrifugals is then dried and transferred for short-term storage in bulk bins at the mills. After milling, the raw sugar is transported to a bulk sugar terminal. From here, the sugar is either exported or transported to a sugar refiner like Sugar Australia. Sugar Australia
Table sugar 50 g has a G.I of 58 and G.L of 6 and will give you 203 cal 50g carbohydrates. ⃰
SUMMARY
Whilst my research showed that sugar alcohols have been shown to be safe for consumption by humans in small doses, what I could not find is an amount in grams or milliliters that is considered safe consumption.
Most research states the amounts used in research would exceed what would be consumed 'normally' by humans but none give what a normal amount is, or even if they are consumed daily. Most studies are short term amounting to weeks not years.
There are few longevity studies on rats none on humans.
Many are linked to wind and diarrhea when over consumed, swerve is the exception to this (mm mm gonna get me some of that its just too attractive to miss out on!).
Some of the articles I read showed that persons susceptible to hypoglycemia have an increase risk of these events when consuming sugar alternatives. The belief was that mouth detects a very sweet taste, insulin is released but the amount of sweet detected and what is actually delivered is not equal, the result is a hypoglycemic reaction. I have seen my daughter go through these events they are unpleasant, make you feel very bad and can be very scary if things aren't managed properly. Oh and FYI when this occurs you have to eat sugar to negate the effects of low blood sugar.
Other research linked the energy that the body perceived that it would receive and the energy it actually got to increasing appetite to compensate for not getting what it thought it would.
I could find few studies showing the effects on humans only on animals particularly rats.
Xylitol has been shown to be toxic to dogs.
I find it interesting that aspartame is the MOST researched of all the sugar alcohols and has been proven to be safe for human consumption in small amounts, yet due to the belief of the people that it is unsafe or not good, it has been removed from many food products and replace by other sugar alcohols that have been less researched. To me it shows that the people do indeed have buying power and marketing is a clever tool, wack on the HEALTHY or NATURAL label and it will sell.
It is worth noting that all of the manufacturers of sugar alcohols state that they are astonishingly cheap to make, yet these products are 2-3 times the cost of table sugar.
Please note that a lot of the so called Natural alternatives to sugar actually have a higher G.I or G.L than sugar like the rice malt syrup you will find in all of the "I quit sugar" products. Please read your Nutritional Information Panels to make sure you are not consuming something actually higher in carb than table sugar as is the case for rice syrup.
My personal opinion is that like the low fat products eating foods with 0 calories from sugar means you justify in your head being able to eat more because you aren't really eating lots of calories. Your head says "awesome I can eat more because it's got no sugar!" And you do! I did!
It's my choice to JUST DO WITHOUT SUGAR AND SUGAR ALTERNATIVES, if you take the time and it will take time as we have all been raised on sugar, you will adjust to eating foods in their natural state.
But for those who know they will just never be able to give up having a sweet taste, buy a stevia plant and steep your own leaves for a stevia liquid Au-naturel or erythritol would be an ok alternative.
For those interested in buying swerve or erythritol here's the link .
THE GEEKIE STUFF
Low-calorie Sweeteners and Other Sugar Substitutes: A Review of the Safety Issues
Sugar substitutes: Health controversy over perceived benefits http://jpharmacol.com/article.asp?issn=0976-500X;year=2011;volume=2;issue=4;spage=236;epage=243;aulast=Tandel
Retrospective evaluation of xylitol ingestion in dogs: 192 cases (2007–2012) http://onlinelibrary.wiley.com/doi/10.1111/vec.12350/full
Sugar substitutes and health. http://www.iosrjournals.org/iosr-jdms/papers/Vol13-issue8/Version-3/O013836875.pdf
Sugar alcohols - their role in the modern world of sweeteners: a review. http://link.springer.com/article/10.1007/s00217-015-2437-7
Artificial Sweeteners May Be Worse than Sugar for Diabetics. http://articles.mercola.com/sites/articles/archive/2012/08/09/artificial-sweeteners-worse-than-sugar.aspx
Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements.
Referencing notes.
* denotes a reference.
I have used 50 g as a serve size as a comparison, you may not use sugar alternatives in this amount it just gives you an idea of amounts.
Any text highlighted is my own opinion.
All small print are my calculations referenced.
All efforts have been made to reference the source of information and link back to original websites, if I have inadvertently not linked to my source please PM me.
When presenting G.I and G.L. loads of ingredients the website of The University of Sydney has been used http://www.glycemicindex.com
For calorie values Easy Diet Diary was used https://itunes.apple.com/au/app/australian-calorie-counter/id436104108?mt=8
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