Sugar substitutes: Which options are healthy?

Sugar substitutes for the household sugar (sucrose) we all know are on everyone's lips. Sugar alcohols that occur naturally are enjoying increasing popularity as an alternative to household sugar. They are low in calories and have little to no effect on blood sugar and insulin levels (Wenzel, 2020). But which sugar substitutes exist? And are they really "better" than regular household sugar? After having already taken a close look at glucose and fructose—the two main components of sugar types—in another article, we will introduce a selection of alternatives to conventional household sugar in this post and approach the significance of the sweetener aspartame.

Options for sugar substitution

Basically, there are two groups of sugar alternatives: sugar alcohols, such as birch sugar, which are of natural origin, as well as sweeteners, which are mostly artificially produced, such as aspartame. They can all taste different and have a different consistency than household sugar.
Sugar alcohols are mostly polyols that are created through chemical processes, such as a reduction of the chemical structure or conversion by living organisms. In Germany, only certain polyols are allowed to be used in food. Polyols have a similar sweetening power to sucrose, but fewer calories than it. Consequently, they have less influence on blood sugar levels. Sweeteners possess a rather low amount of calories compared to household sugar, but vary in their sweetening power (Bickel, 2018). However, some sugar substitutes can have a laxative effect if consumed in excess, which is why consumption in moderation is recommended. There is now a multitude of sugar alternatives in German supermarkets. We will introduce a few of them:

Sugar alcohols

Coconut blossom sugar

Coconut blossom sugar is a natural sugar substitute made from the sweet sap that flows from the blossoms of the coconut palm. This sap is then thickened and dried. Compared to the production of refined sugar, coconut blossom sugar is less heavily processed and therefore still contains some natural ingredients. Since coconut blossom sugar also contains a certain amount of dietary fiber, it causes blood sugar levels to rise less sharply.
In terms of taste, it is somewhat reminiscent of caramel – similar to brown sugar. The consistency of the sugar is very fine, which is why it can be used for baking, cooking, and also for sweetening liquid foods just like household sugar.

Birch sugar (Xylitol)

Xylitol is another polyol that occurs in many fruits and vegetables. Xylitol is extracted in a complex process from the residues of birch wood, corncobs, straw, or other woods (Bickel, 2018). Its sweetening power is similar to that of household sugar, but xylitol contains about 40% fewer calories. Furthermore, it has a low impact on blood sugar levels because it is broken down by the body more slowly than household sugar.
In the mouth, xylitol can have a slightly cooling effect. Additionally, xylitol is known for its tooth-friendly properties because it is not metabolized by caries-causing bacteria. It can therefore help reduce the risk of cavities and promote dental health. For this reason, it is frequently used in sugar-free chewing gum, dental care products, and mouthwashes as an additive with the number E967 (NDR, 2023a).

Erythritol

Erythritol is a polyol that occurs naturally in some fruits, such as melons and pears. For use as an additive, it must be identified with the number E968 (Bickel, 2018). Erythritol has a similar sweetening power and consistency as household sugar, but contains only about 6% of the calories of sugar. Erythritol is not metabolized in the body, meaning it has no effect on blood sugar levels. Furthermore, erythritol does not impair the growth of caries-causing bacteria and is therefore often labeled as tooth-friendly.

Honey

Honey is also a natural sweetener, produced by bees from the nectar of flowers. Honey's sweetening power is stronger than that of household sugar. Due to its natural enzymes, antioxidants, and antimicrobial compounds, honey is often seen as a healthy alternative to household sugar. But caution: honey also contains large amounts of fructose and glucose and therefore also carbohydrates. You can find out exactly what the sugar types fructose and glucose are, which foods they occur in, and how they are processed in the body in another article in our magazine.

Vonig

"Vonig" refers to vegan "honey" and stands for a few plant-based alternatives that can be used as a substitute for honey. These include rice syrup made from cooked rice, date syrup made from the sweetness of dates, agave syrup, or jelly from dandelion blossoms or other plants. Moreover, there are now vegan honey products on the market that are very similar to bee honey in both taste and consistency. The delicious Wonig from Vegablum, for example, is guaranteed to be free from animal cruelty, palm oil, and fruit shipped from far away. The labels are also casein-free and vegan. In addition to the classic version made from daisies, dandelions, marigolds, or stinging nettles, Wonig is also available in unusual varieties such as apple-mint, gingerbread, mulled wine, vanilla, cinnamon, and chili.
Alternatively, you can also prepare vegan honey yourself using dandelion blossoms, sugar (substitute), and lime juice – and your own dandelion jelly is ready ☺

Agave syrup

Agave syrup is a natural sugar substitute extracted from the sap of the agave plant. It has become increasingly popular in recent years due to its supposed health benefits, as it also causes blood sugar levels to rise less sharply. Overall, agave syrup is sweeter than household sugar and consists mainly of fructose.
Agave syrup is wonderful for sweetening foods of all kinds: Agave syrup fits perfectly in banana bread, provided it isn't already sweet enough due to the overripe bananas used. A salad dressing gets a delicious sweet note, or you can use agave syrup in your cocoa or even in your coffee if you like it a bit sweeter ☺

Sweeteners

Aspartame

Aspartame is a type of sweetener that has 200 times the sweetening power of household sugar and is very low in calories. It appears as a white, odorless powder and is used for sweetening in various foods such as drinks, confectionery, yogurt, or chewing gum. Within the EU, aspartame must be labeled on food products or indicated by the E-number (E951) (Butchko, Stargel, Comer et al., 2002).
According to the safety assessment by the European Food Safety Authority, aspartame is safe for human consumption and has therefore been approved for use as a food additive in many countries around the world, including Germany, for 30 years. The acceptable daily intake (ADI) is 40 mg per kilogram of body weight. This means that this amount of aspartame can be consumed daily without any significant health risk. To exceed this maximum ADI value, a person would have to drink 36 cans of diet soda (330 ml each) every day for their entire life. This shows that the maximum recommended intake is difficult to reach (European Food Safety Authority, 2023).

Stevia

Stevia is a natural sugar substitute derived from the leaves of the stevia plant in the tropical and subtropical regions of South America. The plant-based raw material is treated and eventually becomes the artificial sweetener Stevia. Since 2011, Stevia has been approved in the EU as a sweetener with the designation number E960 (Bickel, 2018). It contains no calories and has a much higher sweetening power than household sugar. Depending on purity, Stevia can be up to 200-400 times sweeter than sugar. In larger quantities, Stevia has a slightly metallic, bitter taste. Due to its low volume, Stevia is not as well-suited for baking, but is wonderful for sweetening other foods such as coffee, cocoa, or yogurt (NDR, 2023a).

What does "sugar-free" mean?

We find the label "sugar-free" on many food packages, but this information is tricky. Legally, this designation does not mean that the product is completely free of sugar, but rather that it may contain up to 0.5 grams of sugar per 100 grams of the food (NDR, 2023b). Often, products are advertised as "sugar-free" if little or no household sugar has been added to them. However, there are many other types of sugar, such as grape sugar, fruit sugar, or milk sugar, which have a similar effect on health (Federation of German Consumer Organizations, 2022). By the way, we explain milk sugar (lactose) and its properties in another magazine article.

The label "no added sugar" means that no additional ingredients have been added to the product for their sweetening effect. This applies to all mono- or disaccharides as well as all other potential sweetening ingredients. Since natural sources of sugar can be pointed out, but do not have to be, the label "no added sugar" means just as little as "sugar-free" that there is no sugar contained in the product (Federation of German Consumer Organizations, 2022). Therefore, when purchasing food, the ingredient list should always be checked so that ambiguous advertising claims cannot lead one astray. For a more detailed breakdown of the various sugar labels on food products, we recommend the information from the consumer advice center, which provides very detailed explanations of the different terms.

Conclusion

Overall, the precise effects of sugar substitutes—and especially the long-term effects of their regular consumption on the body—have been little researched in science to date. The question of whether alternative substances for sweetening food are better than household sugar can therefore only be answered subjectively, by considering the various ingredients and their effects on the body. Despite good alternatives to household sugar, every sugar substitute also contains glucose and fructose, the two simple sugars, which should only be consumed in moderate amounts. Agave syrup, Stevia, or erythritol are thus promising natural agents for sweetening, but should also be used with caution.

It is much better than adding extra sweeteners to rely on naturally sweet foods like fruit and vegetables and to add as little extra sweetness as possible. Although most sugar substitutes cause blood sugar levels to rise only slightly or not at all, they can increase the craving for sweets and thus lead us to eat more sweet things. The I·DO cold-pressed juices contain only sugars that occur naturally in fresh fruit, vegetables, and spices, and no added sugar.

Sources
Bickel, S. (2018). Alles Zucker - oder was? Biologie In Unserer Zeit (48,5). pp. 310-317.
Butchko, H.; Stargel, W.; Comer, C. P.; Mayhew, D. A. et al. (2002). Aspartame. Review of Safety, Regulatory Toxicology and Pharmacology (35,2). pp. 1-93.
European Food Safety Authority (2023). Aspartame. Retrieved from: https://www.efsa.europa.eu/de/topics/topic/aspartame
Norddeutscher Rundfunk (2023a). Zuckerersatz: Wie gesund sind Xylit, Stevia, Erythrit? Retrieved from: https://www.ndr.de/ratgeber/gesundheit/Zuckerersatz-Wie-gesund-sind-Xylit-Stevia-Erythrit,zuckerersatz108.html
Norddeutscher Rundfunk (2023b). Zucker: Die größten Irrtümer über Glukose, Honig und Co. Retrieved from: https://www.ndr.de/ratgeber/verbraucher/Die-groessten-Irrtuemer-ueber-Zucker,zucker125.html
Society of Nutrition and Food Science (2020). Zucker & Zuckerersatzstoffe – Mythen und Fakten. Dialogue event of the Society of Nutrition and Food Science and Charité Berlin on Feb. 6, 2020.
Federation of German Consumer Organizations (Aug 23, 2022). Zucker und Zuckerersatz: So erkennen Sie Süßmacher in Lebensmitteln. Retrieved from: https://www.verbraucherzentrale.de/wissen/lebensmittel/gesund-ernaehren/zucker-und-zuckerersatz-so-erkennen-sie-suessmacher-in-lebensmitteln-11552#:~:text=%22Zuckerfrei%22%3A%20Bei%20der%20Angabe,zu%205%20g%20Zucker%20enthalten.

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