Rethinking the sweet life: Sugar alternatives gaining ground

Sugar uniquely affects the brain, often evoking pleasant memories and increasing the desire for more sweets. White sugar provides energy, but beyond that, it’s hard to find other positive aspects. For many, it’s an addiction that is difficult to overcome.

Sugar practically has only a negative impact on our health. It adversely affects cholesterol levels. Excessive sugar in the diet is a key factor in obesity, especially among children and teenagers. High sugar levels also increase the risk of cardiovascular diseases. Simple sugars ferment in the mouth, creating ideal conditions for the bacteria responsible for tooth decay.

Given these facts, it’s no surprise that many people limit sugar consumption. Nowadays, this is much easier. Many alternatives on the market are low in calories and have little effect on blood glucose levels while maintaining similar sweetness. Switching traditional sugar to one of these substitutes might not noticeably affect taste but can bring health benefits.

In recent years, the range of healthier sugar alternatives has grown. Products like erythritol, honey, and syrups are often on shop shelves. These are healthier alternatives to sugar that can enrich your diet. Which ones are most noteworthy?

Erythritol, or erythol, is a popular and healthy sugar substitute in fruits and fermented foods. It tastes similar to white sugar but has finer crystals. It is entirely safe for health, doesn’t affect the digestive system, promotes healthy teeth, and reduces the risk of cardiovascular diseases and diabetes. It is also recommended for people dealing with being overweight. It has nearly zero caloric value and can be found in supermarkets, not only in specialist shops. It’s particularly recommended for those on a weight loss diet and diabetics.

Stevia is gaining popularity due to its lack of calories and health benefits. It is a natural plant - an herb, and surprisingly, it is up to 300 times sweeter than white sugar. It's also an excellent choice for losing weight and is available for sale in tablets, liquid, powder, and dried leaves. Natural stevia contains no calories, does not raise blood glucose levels, and has no negative impact on teeth, thus supporting cavity prevention and being recommended for diabetics. Some people notice a slight bitterness when consuming stevia, but it’s worth trying it yourself since it also has anti-diarrheal and anti-cancer effects.

Xylitol, another sugar substitute, is obtained from birch trees, although it can be found elsewhere. It naturally occurs in fruits and vegetables. This sweetener is recommended for people who are overweight, as well as those suffering from osteoporosis or insulin resistance. It is not completely calorie-free - it contains about half the calories of regular sugar, providing about 4 kilocalories per 4 grams. It exhibits antibacterial and anti-cavity properties, and studies suggest it may enhance immunity. However, excessive consumption of xylitol can cause stomach pain or diarrhoea in some people.

For years, synthetic sweeteners have sparked controversy due to concerns their negative impact on health might exceed that of sugar and even some cancer risks have been linked to them. This, however, does not diminish their popularity.

They are widely used in beverages and food, as substances such as saccharin or aspartame are very low in calories, around 3 kilocalories per 100 millilitres. This makes them low-calorie sugar substitutes, mainly used in popular "zero" drinks. Contemporary research conducted by institutions such as the Polish Obesity Research Society and the Polish Diabetes Society shows they are safe to use. Experts recommend their use, although saccharin is not recommended for pregnant women due to its possible slight impact on the fetus.

The IARC, a branch of the WHO, has stated that aspartame - consumed in excessive amounts - can be a significant carcinogenic factor. Daily intake should not exceed 40 milligrams per kilogram of body weight.

Dietitians advise caution, thoroughly reading labels, and eliminating unhealthy sugar addiction habits. If sweetening is necessary, it is better to choose natural, plant-based sweeteners. The benefits of this choice will be very tangible. It’s wise to maintain control over synthetic sweeteners. Erythritol continues to be a recommended sugar substitute due to its health benefits.