The truth about natural sweeteners

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2013-12-26

What are sugar substitutes? Let's break it down. All sugar substitutes can be divided into two large groups: natural and synthetic. Let's take a closer look. Natural sugar substitutes include:

• Fructose;
• Sorbitol;
• Xylitol;
• Stevia extract.

All members of this group are fully absorbed by the body and, like regular sugar, provide it with energy. Now let's see if all natural substitutes are equally beneficial for us.

Fructose

Fructose is a very popular natural sugar substitute not only among patients but also among doctors. However, it’s important to know that this sugar substitute is not as harmless as it may seem at first glance.

It is essential to clearly distinguish between fructose obtained from various fruits and powdered fructose (additive) used in the food industry.

When we eat any fruit, our body takes some time to extract fructose from it, and the sugar level doesn’t rise too sharply. However, if we drink juice from the same fruit, the fructose contained in it will already be in liquid form and will be absorbed instantly, causing a rapid spike in blood sugar levels.

Doctors often recommend fructose as a substitute for sugar to patients with diabetes. This is because, unlike glucose, fructose can enter body cells from the blood without insulin. But there’s a caveat!

Although insulin is not significantly needed for the utilization of fructose by body tissues, it can reduce the sensitivity of tissue cells to insulin. As a result, tolerance develops, leading to prediabetes. For example, if fructose is added to tea by the spoonful, considering the high temperature and the presence of caffeine, the process occurs even faster than after drinking a glass of juice.

For those counting calories, I want to note that fructose is on par with sugar in caloric content (it is 2.5 times sweeter than glucose and 1.7 times sweeter than sucrose). Surprised?

Additionally, fructose entering the body can magically bypass a particular enzyme—fructokinase-1. This enzyme is responsible for processing carbohydrates entering the body and determines whether these carbohydrates will be converted into beneficial glycogen for muscles or into unwanted fat! Thus, fructose is almost entirely converted into fat stores in the liver.

I think there's a lot to think about.

Sorbitol

Sorbitol is classified as a polyol (bulk sweetener). It enters the human body primarily through various fruits. It is particularly rich in rowan and sloe berries. Sorbitol is used in large quantities in the production of chewing gum and is included in some toothpaste. This sugar substitute is 2 times less sweet than glucose and contains 3.4 kcal/g. The daily amount of sorbitol should be 25-35 g.

All seems fine, but I must add a spoonful of tar! The fact is that sorbitol can cause gastrointestinal upset, abdominal pain, and even diarrhea. The dosage for these unpleasant effects is individual for each person: some might experience issues with just 10 g while others may need up to 30 g. Is it worth the risk?

Xylitol

Like sorbitol, xylitol is also a polyol. Its caloric content is 4 kcal per gram. In terms of sweetness, xylitol is equivalent to sugar (sucrose). In healthy individuals, it has no effect on blood sugar levels. For those with diabetes, xylitol may even lower blood sugar. Therefore, it can be used in cases of diabetes, obesity, and excess weight, and for preparing various dishes.

The daily intake should not exceed 40 g, as xylitol has a mild laxative and choleretic effect. There is also a notion, promoted by marketing, that xylitol, as an ingredient in chewing gum, has remarkable healing effects on the oral cavity. I want to disappoint you—that's not true!!!

Stevia Extract

Stevia extract, also known as "honey herb," is a sweet plant from South America. It is important to note that this plant is not only safe for humans but also has positive effects on the body: it normalizes the immune system, stimulates insulin secretion, stabilizes blood pressure, promotes wound healing, improves digestion, and is recommended for people with excess weight.

Additionally, stevia acts as a natural preservative and has antimicrobial and antifungal properties. It helps eliminate metabolic waste, toxins, and heavy metal salts from the body. It slows down the aging process. The WHO Expert Committee on Food Additives (FAO/WHO) recognized stevia glycosides (stevioside and rebaudioside) as safe products in 2004 and approved their daily intake.

The only downside is its specific taste. Sometimes, when harvesting, wormwood gets mixed with the stevia, imparting a bitterness. However, this depends on the batch.

Conclusion

As you can see, being natural doesn’t always mean being beneficial! My personal choice fell on the sugar substitute based on stevia called "Fit Parad." This substitute consists almost entirely of natural raw materials:

• Stevioside (stevia extract);
• Rosehip extract;
• Erythritol - a component derived from fruits;
• Sucralose - a synthetic component that provides benefits to the body;
• Jerusalem artichoke extract.

This substitute can be used both for adding to your favorite drinks and for cooking various dishes based on it. I hope my article helps you make the right choice.