I have been writing a lot about sugar and sugar substitutes and I think it is time for me to put together a comprehensive piece that addresses all concerns and issues related to sugar and its various natural and artificial replacements.  Here it is!

Sugar & full calorie natural sweeteners

First, what exactly is sugar – and why are we so concerned about its consumption?

Sugar is a natural substance that is derived from either sugar cane (in the Americas) or from sugar beet (mostly in Europe).   Sugar cane plants are shredded and squeezed and sugar beet roots are sliced and soaked, then spun in a way that shakes off molasses (liquid and dark).  As the final step, the sugar crystals are sprayed with hot water and once they dry, we have what we commonly know as table sugar or crystalized sugar.

Sugar raises various health concerns, all of which stem from its molecular construction.  It is a simple construction and, thus, breaks down fast and enters the blood stream.  Too much simple sugar in the bloodstream raises the blood sugar level beyond healthy levels, forcing the pancreas to make more insulin than it normally would, which then forces the sugar out of the blood and into the liver, fatty tissue, and muscle.  If these extra amounts of sugar are not burned off through exercise, they turn into fat.

These concerns relate (mostly) only to refined sugar.  Sugar that naturally occurs in fruit (fructose) and milk (lactose) does not cause a similar process inside the body.  Whole fruits contain fiber, which slows down the body’s absorption of sugar and flushes it out more easily.  Lactose includes fat that slows down the absorption of sugar for a similar result.

In addition to refined white sugar, there is also brown sugar and turbinado sugar.  The former is just refined white sugar with molasses (which are sometimes fully removed and then added back) and the latter is raw sugar that is only partially refined to remove molasses, resulting in larger sugar crystals and a natural brownish tone.  Sucanat is “sugar cane natural,” meaning whole cane sugar that is minimally processed but still interchangeable with refined table sugars.  Because it is less processed it contains more vitamins and minerals.

We can also use honey as a sweetener, which offers the added benefit of phytonutrients.  Maple syrup can perform the same function and offers even more benefits in the form of immune-boosting zinc and manganese.  Both honey and maple syrup can be used in baking.
Agave nectar tastes a bit like honey but it has more fructose than regular sugar, even though it won’t cause a spike in blood sugar.  Last but not least, we have molasses, which is spun out of table sugar.  It is good as seasoning in baking but it won’t replace sugar (it is a bit too bitter).

Low calorie and calorie-free natural sweeteners

There are a number of natural (although somewhat manipulated and processed) sweeteners that can be used to replace sugar.  These are often low in or free of calories, but may raise other concerns.

Stevia is a calorie-free sweetener derived from the stevia plant (a shrub belonging to the sunflower family of plants).  Stevia is available in crystalized or in liquid form. Although it is almost 300 times sweeter than sugar, many people find it has a bitter, licorice-like aftertaste. It is safe for diabetics as it has a negligible effect on blood sugar levels.  Although stevia is approved for use in the US and in the EU, but the Center for Science in the Public Interest believes there has not been sufficient testing to determine its safety for human consumption in larger amounts.

Erythritol is also a calorie-free sweetener.  It is actually a “sugar alcohol” (which is not alcohol at all, but merely a derivative of fruit and vegetable fibers) that comes in crystallized form (the brand name is Zero). Erythritol is extracted from foods like grapes and melons, and it is not as sweet as sugar. Erythritol has no glycemic index either, so it is safe for diabetics.  In addition, there are less health concerns than with stevia.

Xylitol is a sugar alcohol as well. Similar to erythritol, It has a very low glycemic index, making it safe for diabetics. What is best, it has no aftertaste and, as a sugar alcohol, it is thought to be completely safe for human consumption.

Artificial  / Chemically Altered Sweeteners

Then there are the artificial or chemically-altered sweeteners.  This is the group I avoid.  Read on, do more research, and decide for yourself.

High fructose corn syrup is “sugar” derived from corn that has undergone enzymatic processing to convert some of its glucose into fructose to produce the desired level of sweetness. In the US, conventional processed foods typically use high-fructose corn syrup as a sweetener and HFCS is often found in breads, cereals, breakfast bars, lunch meats, yogurts, soups, condiments, juices, and sodas.  HFCS is chemically different from cane and beet sugar – while sucrose (sugar from cane and beet) is 50-percent glucose and 50-percent fructose, HFCS is chemically altered to change that balance to 55-percent fructose, 42 percent glucose and 3-percent other sugar molecules that are not naturally occurring.  A study conducted by Princeton University fond that the body metabolizes HFCS differently from sugar, perhaps of this different balance of fructose/glucose and link HFCS to abnormal levels of fat in rats.

Splenda is a sucralose-based artificial sweetener derived from sugar.  Approved for use in the US in 1998, it is calorie-free. Splenda contains dextrose and maltodextrin, both of which the body can metabolize, as well as an amount of indigestible sucralose.  It is made by replacing three select table sugar molecules with chlorine atoms, which then create a stable molecular structure. Research results have been inconclusive, some showing it as safe and others finding various adverse effects (such as reduction of beneficial microflora in digestive tract).

Equal is an aspartame, dextrose, and maltodextrin-based artificial sweetener. It is available worldwide under various names (such as Canderel in continental Europe, as well as Egal in Canada).  In addition to its main ingredients, it also contains acesulfame potassium, starch, silicon dioxide, and “unspecified flavoring.” It is approved for consumption in over 100 countries.  Its safety is still questioned by various researchers and consumer safety advocates as in various studies It was identified as a possible cause of brain tumors or other nervous system defects.

Sweet ‘n Low is an artificial sweetener made of saccharin.  It contains no calories and is not digested by the body.  It has been around for a very long time and I still recall the time when the package included a warning that it is suspected of causing cancer in laboratory animals (this labeling was removed in 2001 because the research was not conclusive).  Enough said.