Are sugar substitutes the perfect "substitute" for sugar? Friends who love sweets, take a look!

Colorful donuts

Rich and smooth chocolate

Sweet and soft small cake

It is a "magic weapon" that soothes the appetite and mood of many friends.

However, high-sugar foods can satisfy your appetite.

It also poses a series of health threats to the body

Obesity, diabetes, cardiovascular disease, etc.

So, sugar substitutes appeared

Becoming a "newcomer" in the dessert world

So, can sugar substitutes really replace sugar?

NO.1

What is sugar substitute?

Sugar substitutes refer to a class of chemicals or natural extracts used to replace traditional sucrose. They taste similar to sugar but have low or zero calories. They are usually used in food and beverages to provide sweetness without adding extra calories or having a significant impact on blood sugar levels.

Sugar substitutes can be divided into two categories: artificial synthesis and natural extraction:

Artificial synthesis. This type of sugar substitute is made by chemical synthesis, usually including aspartame, saccharin, acesulfame, etc. They are characterized by high sweetness and low or no calories.

Naturally derived sugar substitutes. This type of sugar substitute is extracted from natural plants or animals, such as stevia, erythritol, xylitol, etc. They are similar to sucrose in sweetness and taste, but have lower calorie content and do not significantly affect blood sugar levels.

Sugar substitutes commonly used in food

What is the difference in sweetness?

Image source: Author

Aspartame: About 200 times sweeter than sucrose, but with very low calories.

Saccharin: An artificial sweetener that is about 300 to 500 times sweeter than sucrose.

Stevia: Stevia is a natural sweetener extracted from stevia leaves, which is about 200 to 300 times sweeter than sucrose.

Erythritol: Erythritol is a naturally occurring sugar alcohol that is about 0.7-0.8 times sweeter than sucrose, but has an extremely low calorie content, almost zero.

No.2

What is the difference between artificial and natural sugar substitutes?

There are some differences between artificial and natural sweeteners in terms of safety, cost, taste, etc.:

Security

The safety of artificial sweeteners is controversial. Some artificial sweeteners, such as aspartame and saccharin, may have negative effects on health if consumed in excess over a long period of time, especially their association with cancer and other health problems.

Natural sweeteners are relatively more accepted because they come from natural plants or animals and are generally considered safer. However, some people may be allergic to natural sweeteners, so they need to pay attention to their personal constitution.

Cost issues

The preparation cost of artificial sweeteners is relatively low because they can be prepared from cheap raw materials through chemical synthesis; natural sweeteners are more expensive due to the complex extraction process.

Taste

Artificial sweeteners usually have a more stable and intense sweetness, but may taste slightly artificial, and excessive intake may have a bitter or other unpleasant taste. Naturally derived sweeteners usually taste closer to natural sweetness, and may contain some natural fragrance and flavor, with a richer taste.

No.3

So, does sugar substitute have any advantages?

The answer is yes! If you look closely at the common food ingredient lists in our daily lives, you will find that almost all kinds of foods, including beverages, juices, candies, ice cream, baked goods, yogurt, ready-to-eat foods, chewing gum, oral liquids, health products, etc., have added sugar substitutes. This is because the use of sugar substitutes has many benefits.

01

Low in calories

Sugar substitutes usually have very low or even zero calories, so they are suitable for people who need to control calorie intake, such as dieters or diabetics. By replacing traditional sugars with sugar substitutes, the energy density of food can be reduced, which helps maintain a healthy weight.

02

Control blood sugar

Some sugar substitutes have a low glycemic index (GI), meaning they have less impact on blood sugar after consumption. This makes them ideal for people with diabetes or who need to control their blood sugar levels, helping them avoid drastic fluctuations in blood sugar.

03

Preventing tooth decay

Most sugar substitutes are not metabolized into acid by bacteria in the mouth and therefore do not cause tooth decay, helping to prevent tooth decay. This is very beneficial for children and adults, especially those with diabetes or poor oral health.

04

Suitable for special groups

Since sugar substitutes usually contain no or very little carbohydrates and sugar, they are suitable for many special groups of people, such as those on a low-carb diet, vegans, or those who are lactose intolerant.

05

Lower cost

Compared with traditional sucrose, sugar substitutes have obvious cost advantages. The production process is simple and the cost is low. The amount used is small but the sweetness is high. The price is stable and it is diverse and customizable. This makes sugar substitutes an ideal choice for the food processing industry and provides reliable support for companies to save costs and improve efficiency.

NO.4

Are sugar substitutes harmful to health? Can we eat sugar substitute products safely?

Despite the many benefits of sugar substitutes, there are also some controversies to consider. Some studies have shown that the intake of sugar substitutes may be associated with cancer, digestive problems, and cardiovascular disease. However, the results of these studies are inconsistent and no clear cause and effect relationship has been drawn.

According to the provisions on aspartame in the "Food Additives Usage Standard" (GB2760-2014) issued by the National Health Commission of China, aspartame is allowed to be used as a food additive, but it must meet strict usage standards and limit requirements. These limit requirements are intended to ensure that the intake of aspartame in food is within a safe range. This shows that aspartame is safe at daily intake levels.

We should remain rational when facing sugar substitute products and do not panic excessively. As a food additive, sugar substitutes have been strictly approved and regulated and meet national food safety standards. Moderate intake of sugar substitutes is safe and can help people reduce calorie intake and control weight.

In addition, consumers can also balance their nutritional intake and maintain healthy eating habits through a diversified diet, including the intake of various foods such as fruits, vegetables, whole grains, etc.

References:

[1] Qin Xiaopei, Jiao Lingxia, Zhou Jue, et al. Biological effects of natural sugar substitutes and their applications in food industry[J]. Food Science and Technology, 2023, 48(11): 231-238. DOI: 10.13684/j.cnki.spkj.2023.11.029.

[2] Li Yihan, Jiang Pengyu, Ding Jiongtao, et al. Survey and analysis of the public’s acceptance and understanding of sugar substitutes[J]. Food Safety Guide, 2023(35):73-76. DOI:10.16043/j.cnki.cfs.2023.35.012.

[3] Sun Jiaxia, Huang Hai. Aspartame caught up in "cancer-causing" controversy this summer: Sugarcane production reduced, prices increased, and the "sugar substitute" market grew explosively[N]. Daily Economic News, 2023-07-18(007).

[4] Fang Ting, Xu Xin, Qu Mengying, et al. Research progress on sugar substitutes and health[J]. Environmental and Occupational Medicine, 2023, 40(07): 775-781.

[5] “0 sucrose”, “0 sugar”, “sugar substitute”, all explained in one article. China Consumer News.

Author: Xiaojuan is not Juan Master of Food Safety and Engineering, Henan University of Technology

Editor: Dong Xiaoxian