Sweets have always been a staple in every home, despite the constant association of sugar with weight gain or tooth decay, and this has caused us to become obsessed with the fashion of low-calorie alternative sweeteners, as an ideal option for diabetics, obesity and weight-control lovers.

But the debate about alternative sweeteners is still fraught with a lack of information. If we decide to consider them a staple in our diet, are they safe, and are they really calorie-free?

alcoholic sugar

Sugar alcohols are carbohydrates that chemically have the properties of both sugar and alcohol, but it is not the alcohol found in alcoholic beverages. Some types of sugar alcohols are naturally found in fruits and vegetables, such as erythritol and sorbitol.

Alcoholic sugar gives you a taste similar to white sugar by 25% to 100%, and it is considered a low-calorie sweetener, and it is not calorie-free. One gram contains two calories, but it does not cause tooth decay because it does not interact with oral bacteria, nor does it raise sugar levels. in the blood, because the small intestine does not digest it.

There can be no guarantee that the sugar alcohols you buy is a natural extract, as it is made in various ways from starch, and is found in many low-calorie sweetened products, under names such as mannitol, erythritol, isomalt, lactitol, maltitol, sorbitol, xylitol, and hydrogenated starch sweetener.

And the US Food and Drug Administration warned against excessive consumption of sugar alcohol;

Because it has a laxative effect, unlike other carbohydrates, it causes flatulence, bloating and diarrhea if you consume an excessive amount of it.

Food manufacturers may list the quantity on packages in grams per serving, or prefer to steer clear of a product that lists sugar alcohols at the beginning of its ingredient list.

The persistent link between sugar and weight gain and tooth decay has fueled our obsession with the fad of alternative, low-calorie sweeteners (Pixabe).

coconut sugar

This sugar is derived from the coconut palm, through a natural process in which most of the water in the coconut palm sap is evaporated, producing brown sugar granules.

Coconut sugar retains a large amount of vital nutrients, such as iron, zinc, calcium, and potassium, along with fatty acids and antioxidants, and inulin fibers that slow down the absorption of glucose and prevent a rise in blood sugar, similar to date sugar and palm sugar.

Coconut sugar can be considered a healthy sweetener as an alternative to white sugar, but it contains the same calories, so it should be used in moderation to avoid obesity.

Allulose (psycose) sugar

It is a natural type of sugar that is low in calories, providing the body with 0.3% of the energy of white sugar.

Allulose is found naturally in figs, grapes, and maples in very small amounts, so it is called a rare sugar.

Allulose has a high nutritional value and enhances several physiological functions in the body, such as improving insulin resistance, enhancing antioxidants, controlling blood sugar, fighting obesity, and extending life span.

monk fruit extract

This fruit is spread in China and Thailand, and the pulp has a sweet taste similar to white sugar, and is even sweeter by up to 250 times, because it contains high concentrations of fructose and glucose.

The extracted sugar does not contain calories, carbohydrates or fats, but does contain insulin secretion stimulators.

The US Food and Drug Administration has authorized the use of monk fruit sugar, but the European Food and Drug Administration has not authorized its use because of the lack of research on its potential harm to humans.

It cannot be guaranteed that the sugar alcohols you buy is a natural extract, but it is made in various ways from starch (Pixabi)

stevia

It is an artificial sweetener attributed to the stevia plant, which is a sweet-tasting herb, but commercial sugar is not extracted from it. globally.

Stevia sugar affects the reproductive system, kidneys, heart, and blood vessels, and may cause an allergic reaction in patients allergic to daisies.

And if you have diabetes or are trying to lose weight, read the monk fruit or stevia sugar label carefully to see if high-calorie sweeteners are added or raise blood sugar, or grow the plant yourself and use the whole leaf to sweeten foods.

artificial sweeteners

Artificial sweeteners are manufactured in laboratories, do not contain calories, and do not raise the level of sugar in the blood, and are under the names of aspartame, saccharin, and sucralose, all of which cannot be taken by pregnant and lactating women.

Research suggests that these sweeteners have the opposite effect. Your body responds to artificial sweeteners differently than it does regular sugar, and your brain prompts you to eat more foods until blood glucose levels rise.

This happened during a 2016 study that reported that normal-weight individuals who ate more artificial sweeteners were more likely to develop diabetes than people who were overweight or obese.

Another 2014 study found that these sweeteners confuse the mind, alter the composition of gut bacteria and may lead to food cravings.

And if you suffer from diabetes or are afraid of developing it or gaining weight, sugar substitutes cannot be considered healthy options. There are natural sweeteners that you can use in small amounts, such as fruit juices, white honey, molasses, and maple syrup.