Sugar substitutes: Exploring healthier choices for a sweet life

Sugariness uniquely affects the brain, often evoking pleasant memories and increasing the desire for more sweets. While white sugar provides energy, finding other positive aspects is difficult. For many, it’s an addiction that's hard to kick.

Sugar generally hurts our health. It adversely affects cholesterol levels, and excessive sugar consumption is a key factor in obesity, especially among children and adolescents. 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.

Considering these facts, it’s no surprise that many people are limiting sugar consumption. Nowadays, it is much easier. Many low-calorie alternatives are available in the market, which have little effect on blood glucose levels while maintaining similar sweetness. Switching traditional sugar for one of these substitutes may not be noticeable in taste but can bring health benefits.

In recent years, the range of healthier sugar alternatives has grown significantly. Products like erythritol, honey, and various syrups are now commonly found on store shelves. These are healthier alternatives to sugar that can enrich your diet. Which of them are most noteworthy?

Erythritol, also known as erythol, is a popular and healthy sugar substitute found 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 individuals dealing with overweight issues. It has nearly zero caloric value and can be found in supermarkets, not only in specialty stores. It’s especially recommended for those on a weight loss diet and diabetics.

Stevia is gaining popularity due to its lack of calories and health properties. It is a natural plant—an herb—and surprisingly, it is up to 300 times sweeter than white sugar. It's available for sale in tablets, liquid, powder, and dried leaves. It's also an excellent option for people aiming to lose weight. Natural stevia delivers 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 yourself since it also has anti-diarrheal and anti-cancer effects.

Xylitol, another sugar substitute, is obtained from birch but can also be found elsewhere. It naturally occurs in fruits and vegetables. This sweetener is recommended for people with overweight issues, 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 1 calorie per gram. It shows antibacterial and anti-cavity properties, and studies suggest it may enhance immunity. However, excessive consumption of xylitol can cause stomach pain or diarrhea in some individuals.

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

They are widely used in beverages and food because substances such as saccharin or aspartame are very low-calorie, around 0.5 calories per 4 fluid ounces. This makes them low-calorie sugar substitutes, mainly found in popular "zero" drinks. Experts do recommend them, 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 indicated that aspartame, when consumed in excessive amounts, can be a significant carcinogenic factor. Daily intake should not exceed 40 mg per kilogram of body weight.

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