Sugar is a part of our everyday lives in various forms and foods. It is part of our happiest moments and joyous occasions. A source of comfort, sometimes of a dopamine rush. It is not just emotional support but the primary energy source for our most important organ in our body – the brain. While sugar makes you happy, it is important to control the quantity of sugar consumed every day. Its over-indulgence may lead to serious health conditions such as diabetes, obesity, fatty liver diseases, etc. Most commonly consumed as white crystalline granules in our everyday lives, sugar actually has a load of sources. One can choose where the sweetness comes from. It is present in fruits, honey, dried fruits, plant saps and leaves or synthetically synthesized. These are called sugar alternatives or sugar substitutes. They may be nutritive or non-nutritive, i.e., they may have calories or little to no calories.  These include –

Stevia – A plant leaf extract of Stevia rebaudiana, which is 200-400 times sweeter than sugar, finding its use in foods and beverages.

Monk fruit – A fruit extract of Siraitia grosvenorii, which is 100-250 times sweeter than sugar. A delight for bakers, as it does not lose its sweetness at high temperatures. 

Sugar alcohols – Also known as polyols, they are 25% to 100% as sweet as sugar. These include sorbitol, xylitol, lactitol, mannitol, erythritol and maltitol. These have a host of uses, such as in sugar-free candies, cookies, ice cream, beverages and chewing gums. They are also used in toothpastes and cough syrups. 

Agave syrup – developed from agave plant sap, particularly Agave salmiana and Agave tequilana, i.e., salmiana and blue agave, respectively. It’s sweetness and calories are similar to sugar but is a better source of various vitamins, such as folate, vitamin C, E, K, etc. It is utilised in a range of products that include beverages, energy bars, sauces and dressings. 

Yacon syrup – A novel product obtained from the root juice of yacon tubers, Smallanthus sonchifolius. It has a caramel taste and provides about a third of the sugar calories but, is less sweet too. The syrup contains FOS (Fructo-oligosaccharides) and inulin, which are types of prebiotics that give a feeling of fullness. 

Honey – A known ancient sweetener, still one of the most common sugar alternatives found in almost every Indian household. With similar calories and 25% more sweetness compared to sugar, honey also acts as a source of vitamins, minerals, antioxidants, anti-inflammatories and contains many more properties. It can be used to sweeten hot beverages, in baking, as a glaze or sauce and more. 

Maple syrup – your beloved pancake syrup is packed with phenolic and bioactive compounds that exert a positive effect on health. Derived from the boiling of the plant sap, mainly from sugar maple (Acer saccharum Marsh.). The caramel-like and nutty flavour allows it to be employed in diverse menu items such as beverages, glazes, sauces, and desserts, and contains almost two-thirds of the calories and sweetness compared to sugar. 

Jaggery – A heat-derived sap or sugarcane juice concentrate, contains minerals, fibre and a rustic flavour that complements Indian traditional sweets. Available in the market as a solid block, syrup or in a powdered form. However, it leads to a higher temporary blood glucose spike than sugar. 

Fruit purees – An alternative made from mashed fruits which adds flavour and nutrition to bakery goods. However, make sure to use the ones prepared at home using fruits such as bananas and apples (applesauce), instead of the sugar-laden store-bought ones. Another source is dates - a dried fruit of the date palm tree, available as a syrup or powdered sugar. Dates contain more fibre and minerals and fewer calories compared to sugar; however, are high in sugars and thus must be used in moderation.

Constant research is in place for understanding the benefits of the mentioned sugar alternatives, but they may carry some misconceptions.

1. Sugar alternatives aid weight loss: It true that no- or low-calorie sweeteners help restrict calories; some substitutes may help decrease appetite as well. However, several may think it is the only change required while ignoring other diet and lifestyle modifications which actually aid the weight loss/weight management process. A sugar alternative also does not mean no calories; it does contain them, just with a few added nutrients. Those using substitutes for blood sugar control, especially in health conditions, must take care. One must bear in mind – Sugar-free is not calorie- free.

2. Artificial sweeteners cause cancer: With continuous updates on this topic, the FDA finds no evidence in relation to cancer or any other health conditions.

3. Sugar substitutes or alternatives protect against developing type 2 diabetes: Although calorie-free, the choice of food plays an important role here. The foods consumed are generally ultra-processed foods such as ice creams or breakfast cereals or refined carbohydrate- containing bakery goods, still containing calories. Hence, make sure to select appropriate use for the sweeteners.

4. Sweeteners disrupt the gut microbiome: Evidence suggests this to be the case when doses extend beyond realistic human intakes. Thus, ensure to consume them in recommended quantities.

5. Sweeteners cause insulin resistance: It has been observed through multiple studies that consumption of sweeteners such as sucralose does not have any negative effect on the insulin and glucose response. On the contrary, professional societies and bodies highlight the use of being nutritionally beneficial and positively influencing insulin sensitivity and blood glucose levels. The studies which state otherwise have flawed study designs and weaknesses that challenge their validity. Thus, make sure to consult and follow your doctor’s directions for their use.

As we become mindful about what we eat while adopting a healthier lifestyle or looking for ways to manage a disease/health condition, using sugar alternatives can add to the variation in flavour and nutrients. Ensure to use the appropriate sweetener while cooking with heat. It is also essential to note that these need to be consumed in moderation. Dishes made using them in large quantities must not be binged on as they may cause gut issues. Ensure intake of healthier foods such as whole grains, pulses, lean meats, whole fruits, and vegetables, especially when taken in context to manage blood sugar levels, weight, or other conditions. Be sure to consult your doctor or healthcare professional before making large shifts to your diet and discuss the use of various alternatives present at Urban Platter.com!