Sweets are a delight for the palate, but the sugar content in many foods sometimes raises concerns, especially when it comes to its effect on blood sugar.
If you want to reduce your sugar consumption, there are several options for replacing traditional table sugar. But which sweetener is best? And what are the differences between stevia, erythritol, and others? In this article, we'll take a look at the most common sweeteners and compare them in terms of taste, calorie content, and health benefits.
1. Table sugar (sucrose)
Before we look at the alternatives, let's take a quick look at "traditional" sugar: Table sugar, also called sucrose, is the most commonly used sugar. It is obtained from sugar cane or sugar beet and provides 4 calories per gram.
Advantages:
- Cheap
- Natural origin
Disadvantages:
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High calorie content: Sugar is one of the leading causes of obesity, which can lead to various health problems, such as type 2 diabetes, heart disease, and tooth decay. Excessive consumption can even contribute to sleep disturbances and poor concentration.
2. Dextrose
Dextrose, also known as glucose, is the fastest and most direct energy source of all sugars. It is quickly absorbed by the body and enters the bloodstream directly, making it a popular choice for people who need an immediate energy source, such as athletes or diabetics experiencing hypoglycemia.
Advantages:
- Fast energy : Glucose is the preferred choice when you need a quick boost of energy. Your body processes it immediately, so you hardly notice any delay in the effects.
- Ideal for hypoglycemia : For people with diabetes, glucose is often the first choice when blood sugar levels drop too low. It quickly brings blood sugar back to normal.
Disadvantages:
- Blood sugar spikes : Because glucose is quickly absorbed into the bloodstream, it can cause a short-term spike in blood sugar levels. This isn't a problem for people without diabetes, but those who need to watch their blood sugar shouldn't overdo it with glucose.
- Not for sustained energy : If you need long-term energy, glucose isn't the best choice. The rapid rise in blood sugar is often followed by an equally rapid drop, which can lead to fatigue or cravings.
3. Stevia
Stevia is a plant-based sweetener derived from the leaves of the stevia plant. It is calorie-free and about 300 times sweeter than sugar. Available in many sugar-free beverages or as a tablet, stevia has gained popularity in recent years.
Advantages:
- Calorie-free : Stevia has virtually no calories, making it a popular choice for people looking to lose weight or control their blood sugar.
- Natural origin : Stevia is plant-based and is considered "natural".
Disadvantages:
- Aftertaste : Stevia can leave a bitter or licorice-like aftertaste, which may not be to everyone's liking.
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Dosage: Since Stevia tastes much sweeter than sugar, you should be careful with the dosage
4. Erythritol
Erythritol is a sugar substitute used as a "sugar alcohol" in many foods. It occurs naturally in some fruits and foods, but is often produced synthetically. Erythritol has almost no calorie content (only about 0.2 calories per gram) and is about 60-80% as sweet as sugar.
Advantages:
- Hardly any calories : Erythritol provides very few calories and has minimal impact on blood sugar levels – ideal for diabetics.
- Caries-friendly : Unlike sugar, erythritol does not promote caries formation and is therefore gentle on teeth.
Disadvantages:
- Bloating and stomach problems : Like many sugar alcohols, erythritol can cause bloating or diarrhea in sensitive individuals, especially when consumed in large quantities.
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Taste : The taste of erythritol is similar to sugar, but a slightly cooling taste may occur.
5. Xylitol (birch sugar)
Xylitol is another sugar alcohol derived from birch wood or corn and used in many sugar-free products. It is about as sweet as sugar but has only about 40% of the calories (2.4 calories per gram).
Advantages:
- Gentle on teeth : Xylitol is known to promote dental health because it inhibits the growth of caries bacteria.
- Low glycemic index : Xylitol has little impact on blood sugar levels, making it a good choice for diabetics.
Disadvantages:
- Stomach problems : Like erythritol, xylitol can cause bloating, abdominal pain, or diarrhea, especially in large quantities.
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Toxic to dogs : Xylitol is extremely toxic to dogs, so it must be kept out of reach of pets.
6. Agave syrup
Agave syrup is a natural sweetener extracted from the sap of the agave plant. It has a high sweetening power and a mild flavor that pairs well with many foods.
Advantages:
- Natural : Agave syrup is extracted from the agave plant and is a “natural” alternative to sugar.
- Low glycemic index : Agave syrup has a lower glycemic index than sugar, which means it causes blood sugar to rise more slowly.
Disadvantages:
- High fructose content : Agave syrup contains high levels of fructose, which can make it difficult for the body to digest. High fructose intake can place a strain on the liver over the long term and increase the risk of metabolic diseases.
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High calorie density : Despite its lower glycemic index, agave syrup is still high in calories, making it not necessarily a calorie-conscious choice in large quantities.
7. Honey
Honey is a natural sweetener obtained from bees' nectar. In addition to sugar, it also contains small amounts of vitamins, minerals, and antioxidants, making it a healthier choice than refined sugar.
Advantages:
- Natural origin : Honey is a natural sweetener that will appeal to many people who want to avoid sugar.
- Antioxidants and nutrients : Compared to sugar, honey contains small amounts of vitamins, minerals and antioxidants that may provide health benefits.
Disadvantages:
- High calorie content : Honey contains almost as many calories as sugar, making it a less suitable choice for people who need to control their blood sugar.
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Blood pressure and blood sugar : Although honey has a lower glycemic effect than sugar, it will still affect blood sugar in diabetics.
Conclusion: Which sweetener is the best?
Choosing the right sweetener depends on your personal preferences and goals. If you're looking to control calories and blood sugar, stevia, erythritol, and xylitol are good options, as they have virtually no calories and minimal impact on blood sugar levels. If the taste of sugar is important to you, agave syrup or honey could be an option—but keep in mind their calorie content and impact on blood sugar.
Dextrose is excellent if you want to counteract hypoglycemia.
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The best alternatives to sugar are not just a matter of taste, but also of personal health and desired effect. It's advisable to try different sweeteners to find out which one works best for you and your goals!
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