As of: March 12, 2024, 3:12 p.m
By: Sarah Isele
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The sugar hype of the 1950s is a thing of the past.
Today we are looking for healthier alternatives.
Which sugar substitute can convince in terms of health and taste?
“Sugar works magic.
“Your line stays as slim as a pine tree,” you heard in various sugar advertisements in the 1950s.
When the sugar hype broke out back then, no one knew that a few years later there would be an increasing search for alternatives to industrial sugar.
After all, it was found that the white crystals promote diabetes and tooth decay and are not at all as healthy as the advertising claimed.
So what are healthy sugar alternatives?
Substitutes for sugar are not easy to find
Many baked goods, snacks, candies and even drinks add the sweetness that many people are looking for.
But although common household refined sugar is actually essential for the success of treats, the white crystals pose health risks.
Especially since sugar can cause blood sugar levels to rise rapidly.
A circumstance that can be dangerous for people with diabetes.
Finding an equivalent substitute for sugar is often a challenge.
It is not uncommon for alternatives to influence the texture of the treats or bring their own, sometimes intense, flavors.
Sure, a regular sugary Cola tastes different than a Cola Zero.
But there is no reason to worry: the market offers a variety of sugar substitutes, among which you are sure to find something suitable for everyone.
What is the healthiest sugar alternative?
Many people swear by the natural sweetness of coconut blossom sugar.
This is strongly reminiscent of cane sugar and has a comparable sweetness to white sugar.
But coconut blossom sugar has a distinct caramel and malt taste.
In addition, it hardly offers any calorie savings, which makes it less suitable for healthy snacking.
Sugar is everywhere, even in the healthiest sweets.
Stevia is probably the best-known sugar substitute.
Since stevia is around 300 times sweeter than conventional sugar, it is only needed in very small quantities.
This can again affect the consistency.
In addition, stevia has a slight licorice taste, which requires the use of special recipes when completely replacing sugar with stevia.
It is low in calories and does not affect sugar levels.
HEIDELBERG24 has compiled the most important information about sugar alternatives:
alternative |
Calories per 100 grams |
Sweetness compared to table sugar |
Effect on blood sugar levels |
Stevia |
about 300 times sweeter |
no influence |
|
Erythritol |
24 |
less sweet (approx. 70% sweetening power of sugar) |
no influence |
Xylitol |
around 240 |
similarly sweet |
Little influence |
Honey |
around 300 |
less sweet |
similar to sugar |
Agave syrup |
around 300 |
about 1.4 times sweeter |
Little influence |
Coconut blossom sugar |
around 400 |
similarly sweet |
Little influence |
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Which sugar alternative tastes best?
Xylitol, also known as birch sugar, has proven to taste best as a sugar substitute.
It impresses with its neutral taste and a 40 percent lower calorie content compared to conventional sugar.
It also offers a similar sweetness, which makes it possible to replace sugar one-to-one or partially as desired.
An interesting aspect of xylitol is that it requires at least five minutes at temperatures above 100 degrees Celsius to caramelize.
Erythritol, another sugar alcohol, is similar to xylitol but has an even lower calorie content.
About five percent compared to conventional sugar.
Although it is close to table sugar in taste and consistency, erythritol has a slightly lower sweetening power.
This means larger quantities may be required, which in turn could affect consistency.
Caution is advised when switching to these sugar substitutes for the first time: it is advisable to start with small amounts to avoid digestive problems.
What can you use instead of sugar?
Naturally sweet alternatives, such as honey, syrup or maple syrup, are also an option for making sweets, cakes, cookies, snacks, etc. These contain fructose, which has a stronger sweetening power than conventional sugar, which is why you need less of it.
However, thick juice and syrup contain more water, which can affect the consistency of the dough.
Maple syrup also has a strong taste of its own.
However, honey should not be used for baking as it should not be heated above 40 degrees Celsius in order not to lose its health-promoting properties.
When sweetening with ripe bananas or apple puree, around 50 percent more than the corresponding amount of sugar is needed and the wet proportions in the dough should be reduced accordingly.
Which sweetener is safe to use?
The sugar alternatives and sweeteners mentioned so far are all harmless.
But the industry has now brought a whole range of sugar alternatives onto the market, which, according to various websites, are also said to be harmless.
The sweeteners acesulfame, aspartame cyclamate and saccharin are suitable for diabetics because they do not affect blood sugar levels.
Aspartame is a low-calorie, white powder and around 200 times sweeter than table sugar.
According to the EU food authority EFSA, the sweetener is classified as harmless to health in normal quantities.
However, aspartame is regularly criticized and is considered “possibly carcinogenic” according to the WHO.
The sweetener can be found in many light and zero drinks as well as in laxatives.
(rah)
This article was machine-edited and carefully checked by editor Sarah Isele before publication.