If Sugar Is Bad For You, Are Sugar Substitutes
Better Instead?
Author: Jim O'Neill
Everyone knows that sugar is not a good part of a healthy diet
and so many people are turning to sugar substitutes in order to
get their sweet tooth fulfilled, but, are these substitutes in
reality better than sugar or are there more things hidden under
the surface of these "healthier" alternatives than meets the
eye?
Let's take a closer look at some of these substitutes and see
which ones are better and which ones may be better to avoid.
SUCRALOSE, sold under the name splenda, is useful as a one to
one substitute for sugar. Sucralose is made from sugar and is
used to make splenda which tastes like sugar. Sucralose has no
calories but does not measure, look or act like sugar.
Sucralose is 600xs sweeter than sugar so much less is needed
for the same sweetness. Sucralose is bulked up with
maltodextrin, a carbohydrate derived from corn, giving it some
calories and making it look and act like sugar. This
combination makes splenda. Splenda has 1/8 to 1/4 the calories
of sugar. We are told that all the sucralose consumed will be
excreted unused but despite the manufactures claims, sucralose
is absorbed and metabolized by the body. The FDA's "final rule"
report says that 11% to 27% of sucralose is absorbed in humans
and the Japanese food sanitation council says as much as 40% is
absorbed.
SUCROSE is made from sugar beets or sugar cane. Not only does
sucrose taste good, but it also gives you quick energy as well.
However, the downside to this quick energy burst is that when
it's gone, your body wants another dose of sugar to keep the
energy going. Taking in too much sucrose leads to excessive
insulin responses, which causes the excess carbohydrates to be
stored in your fat cells. Because sucrose is a high-glycemic
(rapid release) sugar, you should substitute other sweeteners.
Here are some other forms of sucrose to avoid when looking at
labels: raw sugar, brown sugar, invert sugar, turbinado,
confectioner's sugar, cane sugar, crystallized cane juice.
ASPARTAME is about 200xs sweeter than sugar and there is a lot
of concern over the safety of this sweetener. It is made from
two amino acids, aspartic acid and phenylalanine. Aspartame is
marketed under the names NutraSweet and equal and is found in a
wide variety of prepared products. This sweetener is not useful
for cooking or adding to hot beverages.
MALTITOL, like all sugar alcohols does not promote tooth decay
and has a taste and sweetness like sugar. It does not raise
blood sugar levels or insulin levels and is useful for
diabetics. Like all sugar alcohols, maltitol can have a
laxative effect in some people.
SACCHARINE has been around for almost 100 years and is 200xs
sweeter than sugar. It is produced from a substance found in
grapes. The human body cannot break it down, so it does not
produce an insulin response. It is most commonly found in soft
drinks and sweeteners like sweet n low.
SORBITOL is a sugar alcohol which is found in numerous
products, especially those that need to become dry or hardened
like candies or confectionaries. Sorbitol is is often used in
reduced calorie or light products.
HIGH FRUCTOSE CORN SYRUP is made from corn starch and has a
high glycemic value which means it will cause a large insulin
response. There is some controversy over the safety of using
large amounts of this sweetener over time. High fructose corn
syrup is found in numerous products and is not the same as a
product that contains fructose.
FRUCTOSE, also known as fruit sugar, is sweeter than table
sugar and only 1/3 is needed as a sugar substitute. Fructose is
low on the glycemic index (slow release sugar) and so it helps
control insulin responses, keeping them low, which means it is
good for diabetics.
DEXTROSE OR GLUCOSE, has a higher glycemic value than table
sugar and on most glycemic indexes, glucose is used to compare
the value of other "foods" as glucose (which is actual blood
sugar) has a faster release into your system than most any
other sugar or food item which will result in a very sharp rise
in your insulin levels. Diabetics should not use this sweetener.
On labels it can also be called corn sugar.
LACTOSE, also known as milk sugar is about half way between
sucrose and fructose on the glycemic index. It is made from
whey and skim milk and is used largely by the pharmaceutical
industry.
HONEY, is an invert sugar formed by an enzyme from nectar. It
is a combination of fructose, sucrose, glucose and maltose and
is a high glycemic sweetener so it should be avoided by
diabetics who need to control insulin. Unlike popular belief's,
honey only contains trace amounts of vitamins and minerals.
As you can see, some sugars and substitutes can be fine to use
in place of table sugar but certainly NOT all of them. For
diabetics or people trying to control their insulin for fat
loss, careful consideration must be taken when using sweeteners
or sweetened products. As for the rest of us, well, still we
need to be aware of what kind of sweeteners we consume as you
cannot always rely on claims made by manufactures of some
sweeteners or products which contain sweeteners regarding there
safety or health benefits.
About The Author: Jim O'Neill gives you tons of valuable
information on the subjects of weight loss, fitness, and
nutrition to make it easy for you to live a healthy lifestyle.
Sign up now for his free 7 part mini e-course at:
http://www.mrgymfitness.com/minicourse.php
and so many people are turning to sugar substitutes in order to
get their sweet tooth fulfilled, but, are these substitutes in
reality better than sugar or are there more things hidden under
the surface of these "healthier" alternatives than meets the
eye?
Let's take a closer look at some of these substitutes and see
which ones are better and which ones may be better to avoid.
SUCRALOSE, sold under the name splenda, is useful as a one to
one substitute for sugar. Sucralose is made from sugar and is
used to make splenda which tastes like sugar. Sucralose has no
calories but does not measure, look or act like sugar.
Sucralose is 600xs sweeter than sugar so much less is needed
for the same sweetness. Sucralose is bulked up with
maltodextrin, a carbohydrate derived from corn, giving it some
calories and making it look and act like sugar. This
combination makes splenda. Splenda has 1/8 to 1/4 the calories
of sugar. We are told that all the sucralose consumed will be
excreted unused but despite the manufactures claims, sucralose
is absorbed and metabolized by the body. The FDA's "final rule"
report says that 11% to 27% of sucralose is absorbed in humans
and the Japanese food sanitation council says as much as 40% is
absorbed.
SUCROSE is made from sugar beets or sugar cane. Not only does
sucrose taste good, but it also gives you quick energy as well.
However, the downside to this quick energy burst is that when
it's gone, your body wants another dose of sugar to keep the
energy going. Taking in too much sucrose leads to excessive
insulin responses, which causes the excess carbohydrates to be
stored in your fat cells. Because sucrose is a high-glycemic
(rapid release) sugar, you should substitute other sweeteners.
Here are some other forms of sucrose to avoid when looking at
labels: raw sugar, brown sugar, invert sugar, turbinado,
confectioner's sugar, cane sugar, crystallized cane juice.
ASPARTAME is about 200xs sweeter than sugar and there is a lot
of concern over the safety of this sweetener. It is made from
two amino acids, aspartic acid and phenylalanine. Aspartame is
marketed under the names NutraSweet and equal and is found in a
wide variety of prepared products. This sweetener is not useful
for cooking or adding to hot beverages.
MALTITOL, like all sugar alcohols does not promote tooth decay
and has a taste and sweetness like sugar. It does not raise
blood sugar levels or insulin levels and is useful for
diabetics. Like all sugar alcohols, maltitol can have a
laxative effect in some people.
SACCHARINE has been around for almost 100 years and is 200xs
sweeter than sugar. It is produced from a substance found in
grapes. The human body cannot break it down, so it does not
produce an insulin response. It is most commonly found in soft
drinks and sweeteners like sweet n low.
SORBITOL is a sugar alcohol which is found in numerous
products, especially those that need to become dry or hardened
like candies or confectionaries. Sorbitol is is often used in
reduced calorie or light products.
HIGH FRUCTOSE CORN SYRUP is made from corn starch and has a
high glycemic value which means it will cause a large insulin
response. There is some controversy over the safety of using
large amounts of this sweetener over time. High fructose corn
syrup is found in numerous products and is not the same as a
product that contains fructose.
FRUCTOSE, also known as fruit sugar, is sweeter than table
sugar and only 1/3 is needed as a sugar substitute. Fructose is
low on the glycemic index (slow release sugar) and so it helps
control insulin responses, keeping them low, which means it is
good for diabetics.
DEXTROSE OR GLUCOSE, has a higher glycemic value than table
sugar and on most glycemic indexes, glucose is used to compare
the value of other "foods" as glucose (which is actual blood
sugar) has a faster release into your system than most any
other sugar or food item which will result in a very sharp rise
in your insulin levels. Diabetics should not use this sweetener.
On labels it can also be called corn sugar.
LACTOSE, also known as milk sugar is about half way between
sucrose and fructose on the glycemic index. It is made from
whey and skim milk and is used largely by the pharmaceutical
industry.
HONEY, is an invert sugar formed by an enzyme from nectar. It
is a combination of fructose, sucrose, glucose and maltose and
is a high glycemic sweetener so it should be avoided by
diabetics who need to control insulin. Unlike popular belief's,
honey only contains trace amounts of vitamins and minerals.
As you can see, some sugars and substitutes can be fine to use
in place of table sugar but certainly NOT all of them. For
diabetics or people trying to control their insulin for fat
loss, careful consideration must be taken when using sweeteners
or sweetened products. As for the rest of us, well, still we
need to be aware of what kind of sweeteners we consume as you
cannot always rely on claims made by manufactures of some
sweeteners or products which contain sweeteners regarding there
safety or health benefits.
About The Author: Jim O'Neill gives you tons of valuable
information on the subjects of weight loss, fitness, and
nutrition to make it easy for you to live a healthy lifestyle.
Sign up now for his free 7 part mini e-course at:
http://www.mrgymfitness.com/minicourse.php
