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Sugar Substitutes – Should You Use Them?
Monk fruit – an exotic sweetener
This zero- calorie sweetener comes from Monk fruit, which is commonly grown in South East Asia. The parts that are extracted to be used as a sweetener are called mogrosides. Mogrosides are 100-250 times sweeter than sugar and are believed to have antioxidant and anti-inflammatory properties, which could have a beneficial effect on your health. But more studies using human subjects are needed, since the majority of these studies were done in animals. But if you’re looking for a sweetener than these potential benefits could make it an interesting option.
This sweetener is available in powder, granule and liquid form. Oftentimes it will also be mixed with other forms of sugar and so depending on the type you choose you will need to adapt your recipe. So make sure to follow the manufacturer’s instructions.
If you’re looking for a recipe to try it out then you can try our Keto Coconut cookies.
Inulin – more than just gut health
Inulin is a type of non-digestible carbohydrate, known as fructans, that is found in foods like onions, bananas and chicory root. It is best known for its role as a prebiotic (i.e. it feeds the healthy bacteria in our gut). But not many know that it can also be used as a sweetener. Since it has only 35% of the sweetness of sugar it is often sold combined with other intense sweeteners. Thanks to its unique properties it improves the aftertaste that the other sweeteners would have if used on their own.
Allulose – the new kid on the block
Allulose is a type of sugar that is found in small amounts in certain foods (e.g. fruits). It is 70% as sweet as table sugar, but it has almost no calories because it is metabolized differently. Another plus is that if you have diabetes you don’t have to worry about it impacting your blood sugar – it won’t. You can use it the same way you would table sugar, but keep in mind you may need a bit more to get to your desired level of sweetness!
Do you really need sugary foods?
If you are looking for ways to decrease your sugar intake, than the options in terms of sugar substitutes are definitely not lacking. But what if instead of always trying to substitute the sugar, you substitute the food from time to time? For example, ripe fruits make for delicious desserts. And an added bonus is that they provide you with vitamins and minerals so you can get the most bang for your back! Now I’m not saying you can’t ever eat sweetened foods, but why not just try to just eat less? Seems impossible? It shouldn’t, especially if done gradually. You can see this article on how to tame your sweet tooth in 10 easy steps!
References
- Brown, M. J. (2019, Jun 14). Monk fruit Sweetener: Good or Bad? Retrieved from: https://www.healthline.com/nutrition/monk-fruit-sweetener
- Calorie Control Council (2019). Allulose Low Calorie Sugar. Retrieved from: https://allulose.org/
- Dietitians of Canada. (2018). Prebiotics. Retrieved from: https://www.unlockfood.ca/en/Articles/Digestion/Prebiotics.aspx
- Grembecka, M. (2015). Sugar Alcohols – their role in the modern world of sweeteners: a review. European Food Research and Technology, 241(1), 1-14. Doi: 10.1007/s00217-015-2437-7
- Heartland Consumer Products (2019). SPLENDA® Brand Sweetener Compared To Sugar. Retrieved from: https://www.splendaprofessional.com/studies-science/splenda-sweeteners-compared-sugar
- Heartland Food Products Group. (2019). Cooking & Baking with SPLENDA® Sweetener Products. Retrieved from: https://www.splenda.ca/en/cooking-baking-tips
- Johnson, J. ( 2018, Aug 15). What are monk fruit and stevia. Retrieved from: https://www.medicalnewstoday.com/articles/322769.php
- Magnuson, B. A., Roberts, A. & Nestmann, E. R. (2017).Critical review of the current literature on the safety of sucralose. Food and Chemical Toxicology, 106, Part A, 324-355. Doi: https://doi.org/10.1016/j.fct.2017.05.047
- Marengo, K. (2018, Dec 3). Everything you need to know about stevia. Retrieved from: https://www.healthline.com/health/food-nutrition/stevia-side-effects
- U.S. Food & Drug Administration. (2018). Additional Information about High-Intensity Sweeteners Permitted for Use in Food in the United States. Retrieved from: https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states#Luo_Han_Guo_fruit_extracts
Author
As a Dietetics graduate of McGill University and Member of the Ordre Professionnel des Diététistes du Québec (OPDQ), Marysia (Ma-ry-sha) wants to make healthy eating a reality for everyone. She is excited to be a part of the SOSCuisine team, and to spread the good news about the many resources available to make healthy eating easier for you! A passionate baker, Marysia believes that all foods can be part of a healthy and well balanced diet -- as long as they are eaten in moderation! ?
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