Sweeteners

As the holidays approach, we often delight our loved ones with a variety of delicious dishes. Those who aim to prepare healthier meals typically opt for some kind of sugar substitute. There are numerous sweeteners available on the market, and we will now take a closer look at them.

The main types of sweeteners

– sugars

– sugar alcohols

– intense (artificial) sweeteners

– intense (naturally derived) sweeteners

Sugars

Sugar is a compound classified as a carbohydrate. It comes in many forms, including regular white granulated sugar (beet sugar, sucrose), brown sugar (molasses sugar, cane sugar), date sugar, coconut sugar, apple sugar, and various syrups (e.g., maple, agave, corn, rice, oligofructose syrup, etc.). Natural forms of sugar, such as fructose and glucose (mainly found in fruits and vegetables), lactose (milk sugar), and honey, are also included in this category.

A common characteristic of sugars is their rapid absorption in the digestive system, leading to a significant spike in blood sugar levels. They are calorie-dense, and excessive consumption is associated with dental caries. Certain syrups (e.g., fructose, oligofructose, and corn syrup) and artificially sweetened, ultra-processed foods with added fructose can contribute to fatty liver disease when consumed frequently.

Sugar alcohols

Sugar alcohols form a distinct group of natural-origin sweeteners. They are produced through the reduction of certain carbohydrate compounds, meaning they are chemically derived from sugar-like raw materials. It is important to clarify that sugar alcohols do not have intoxicating effects like ethanol. Their appearance and taste closely resemble that of regular granulated sugar: they are colorless, sweet, and have a crystalline structure.

Most popular representatives:

• Xylitol (birch sugar): Its sweetness is nearly equivalent to that of white sugar, but its carbohydrate content is 40% lower. It has a mild, cooling aftertaste and is suitable for baking. Xylitol is slowly absorbed and has a mild impact on blood sugar levels.
• Erythritol: Since the body cannot digest it, erythritol is considered a calorie- and carbohydrate-free sweetener. Its taste is similar to xylitol’s but has a milder sweetness, meaning more may be needed to achieve the same level of sweetness as sugar. It is less heat-tolerant (up to 160°C).
• Maltitol, sorbitol, mannitol: Their taste, nutritional content, and blood sugar effects are comparable to xylitol. These are favored ingredients in the food industry, not only for their sweetening properties but also for other functional benefits.

Sugar alcohols are common ingredients in oral care products and chewing gums. Unlike sugars, they do not produce acids, helping to maintain a normal pH balance in the oral cavity. However, consuming them in large amounts and/or frequently may cause digestive issues. Foods containing more than 10% sugar alcohols are labeled with the warning: “Excessive consumption may have a laxative effect.”

Concerns have been raised that certain types of sugar alcohols might increase the risk of blood clot formation. This assumption is based on a study with a very small sample size, so no changes have been made to current recommendations. Further research will be needed to confirm or refute this claim.

 Intense (artificial) sweeteners

Artificial sweeteners are synthetically produced in laboratories. They typically provide a sweetness that is hundreds of times more intense than traditional sugar, with minimal or neutral aftertaste. These sweeteners are usually calorie-free or extremely low in calories. Due to their affordability, they are widely used in industrial food production.

Examples include aspartame, sucralose, saccharin, acesulfame-K, cyclamate, advantame, and neotame.

Artificial sweeteners are often discussed in relation to potential adverse health effects, particularly their suspected carcinogenic properties. However, within the permitted daily intake levels, no conclusive evidence has confirmed such risks to date. In its 2023 guidelines, the WHO highlighted that artificial sweeteners should only be used safely in the short term. This recommendation is based on several factors: 

1. Intense sweeteners activate the sweet taste receptors in the mouth just like sugar does, but they do not provide calories to the body. This can disrupt natural mechanisms responsible for regulating appetite and feelings of fullness. For some individuals, this “tricking” of the body may lead to an increased craving for sweetness. As a result, they might consume more calories later in other forms, potentially leading to weight gain and the development of other chronic conditions over time.

 

2. Some studies have found that frequent consumption of artificial sweeteners may impact the composition of the gut microbiome. This is likely to affect metabolism, insulin sensitivity, and may increase inflammatory processes. Over the long term, this could raise the risk of developing type 2 diabetes, cardiovascular diseases, and disorders of the endocrine system.

 

3. Due to their intense sweetness, frequent consumption of artificial sweeteners can sustain or even increase cravings for sweet flavors. This may make it harder to prefer low-sugar or naturally sweet foods, such as fruits, as they might not be perceived as sweet enough. As a result, this can contribute to the development of unhealthy eating habits.

 

4. It has been observed that when we consume a food item with the belief that it contains only “diet” sweeteners, we tend to “compensate” for the calories later, often in a different form – this is not always a conscious action. For example, after drinking a diet beverage, we may be more likely to consume more food because we feel that we have “saved” those calories.

 

5. It has also been suggested that the use of artificial sweeteners during pregnancy may be risky, as they could increase the risk of preterm birth.

 

Intense (naturally derived) sweeteners

Sweeteners in this category, such as stevia (a steviol glycoside compound) and monk fruit (a mogroside compound), are plant-based. They come in a variety of forms: from the use of the unmodified plant parts to tablets, powders, and liquid extracts. Depending on the form, they may undergo chemical processing. They are often mixed with other sweeteners and additives to make their dosage easier. Both are several hundred times sweeter than sugar. Stevia has a characteristic bitter aftertaste.

These sweeteners have only recently become widely available, and their long-term side effects are not yet known. They are currently considered completely safe alternatives. However, the “taste perception deception” effect observed with artificial sweeteners also applies here, and digestive complaints are relatively common among consumers. Since monk fruit is fundamentally a plant from the gourd family, individuals allergic to these plants may experience cross-reactivity when consuming it.

As we can see, each sweetener has its own positive and negative effects. It is difficult, perhaps impossible, to choose the “most suitable” version. The choice may depend on personal goals, taste preferences, health status, and dietary considerations. Ideally, the most optimal approach would be to gradually reduce our desire for sweet flavors and strive to prefer naturally sweet foods (e.g., fruits, certain vegetables). Additionally, in a balanced, varied diet, moderate, occasional sugar consumption is unlikely to cause significant health damage.

 

Christmas granola (great as a food gift too!) 

30g organic shredded coconut or coconut chips

80g walnuts, roughly chopped

80g unsalted cashews, roughly chopped

50g buckwheat flakes

250g rolled oats (large flakes)

60g flaxseed

0.5 dl grape seed oil (or any other oil)

Spices: 1 tsp ground cinnamon, ½ tsp ground cardamom, ½ tsp ground cloves, ½ tsp vanilla powder or gingerbread spice mix

If desired, sweeten with honey or another sweetener – but try it without as well! J

Mix the seeds, oats, and buckwheat flakes together. Season the oil with the spices (if you’d like to add sweetener, mix it in with the oil), then pour it over the base and toss everything well to combine. Spread the mixture on a baking sheet lined with parchment paper and bake at 170°C for 20-25 minutes, stirring every 10 minutes. Enjoy with milk, a plant-based milk alternative, or yogurt! It will keep for a long time in an airtight container, and it also makes a wonderful Christmas food gift.