Replace sugar

Sugar is omnipresent in modern diets: pastries, chocolates, sweets... But sugar is also present in foods such as cold cuts , sweet or salty industrial preparations , juices , low-fat products , and a long etc. Why? Because sugar is a taste enhancer : that is to say, it will increase the taste perception of foods, making them tastier. Starting a diet without or low in sugar can therefore be a challenge, especially when concocting sweet recipes. However, there are several alternatives to sugar.

The alternatives

To replace white sugar, there are many alternatives. Natural, artificial alternatives as well as polyols.

Natural sugars

To replace white sugar in sweet recipes, there are natural alternatives, such as honey , agave syrup , coconut sugar , palm sugar , maple syrup , figs or even fruit purees, such as banana , mango or apple. However, these sugars, even if natural, increase blood glucose in essentially the same way as white sugar [2].

There are several sweeteners available on the market as alternatives to sugar . However, they are not all created equal and some are more suitable for a ketogenic diet.

Artificial sweeteners

Another alternative to sugar is artificial sweeteners. These are widely used in so-called " sugar-free" products and drinks. However, these are alternatives to avoid, as most of them increase blood sugar levels , stimulating " hormone hunger ". Thus, their consumption results in a desire to eat when the body does not need food. They also disrupt the gut microbiome [3], leading to glucose intolerance and other metabolic diseases , and can even disrupt brain neurochemistry [4][5].

An increase in blood sugar leads to an increase in insulin , and artificial sweeteners create spikes in blood sugar [6]. Aspartame – one of the most commonly used artificial sweeteners – increases appetite [7], causes migraines [8], increases the risk of obesity and overweight in the long term [9], among other effects. Other artificial sweeteners accepted in Europe [10] are: acesulfame K , advantame , cyclamate , saccharin , neohesperidin , and sucralose .

Polyols

Polyols are a specific group of sugar alcohols , formed via the catalytic hydrogenation of carbohydrates. They are found naturally in some fruits, vegetables and mushrooms, but are also used as sweeteners.

Typically, these types of sweeteners do not affect blood sugar (some may) or insulin, and do not appear to have negative impacts on the microbiome , neurochemistry , or brain function . However, glycemic response is highly individual.

Polyols provide few calories per gram and are not associated with a high glycemic response [11]. In Europe, polyols are approved for consumption by the European Association of Polyols Producers , which today recognizes seven types that can be used: erythritol (E968), isomalt , lactitol , maltitol , mannitol , sorbitol , xylitol [12].

Polyols are a great alternative for people following a ketogenic or low-carb diet. Depending on the type used, they have different sweetening powers , and they can be found in crystal or powder form, as well as in liquid and brown forms.

However, its use should be moderate: they have been shown to trigger gastrointestinal symptoms and exert laxative effects when consumed in excess[13]. In fact what polyols , with the exception of erythritol , behave in a particular way, are partially absorbed at the intestinal level and therefore have little or no influence on postprandial glycemia . Erythritol is absorbed in about 90% before entering the small intestine and is excreted via urine.

The different polyols:

Erythritol :

Erythritol is found naturally in fruits, vegetables and fermented foods. Its glycemic index is 0 and it contains 0 calories per gram of product. Its sweetening power is approximately 70% higher than that of sugar . According to medical research, humans can tolerate daily doses of 1 gram per kilogram of body weight[14]. Depending on the sensitivity of each person, this sweetener can have a cold aftertaste. This is the cooling effect , literally "the refreshing effect". This is a chemical reaction (endothermic, or enthalpy of solution) that occurs when undissolved erythritol comes into contact with saliva; it takes on the heat of the mouth when it dissolves and we find this sensation of cold

Xylitol :

Xylitol is a polyol found naturally in the fibers of some fruits and vegetables. It has a glycemic index of 13, and 3 calories per gram, with a sweetening power of 1.3, so it is used less than normal sugar. It should be used in moderation, as studies[15] show that doses greater than 65 grams can cause diarrhea.

M Maltitol:

Maltitol (along with lactitol and sorbitol) is used in processed keto products, such as bars, chocolates , jams , among others. Maltitol is very similar to real sugar in terms of taste and even baking performance. It has a glycemic index of 36 and 6.7 calories per gram of products. This sweetener is the one that presents the most problems in terms of its absorption: even small amounts can cause bloating , diarrhea and abdominal pain once the polyols reach the colon and the bacteria begin to ferment it.

Stevia :

Stevia is a herbaceous plant. Steviol glycosides , which are the extract of the plant and are used as a sweetener . It has a glycemic index of 0, and zero calories per gram of product. Its sweetening power being between 200 and 300 times more than sugar, it should be used in moderation. Some people experience a bitter aftertaste with stevia . Often powdered stevia is mixed with dextrose or maltodextrin , precisely to avoid this taste, so you have to pay attention to the label.

Other alternatives: Other keto-friendly sweeteners that are less commonly used include yacon syrup, tagatose , and inulin - based sweeteners, such as chicory root. These types of sweeteners do not have the cooling effect of polyols and are less likely to cause stomach upset or spike blood sugar [16]. Inulin can also help reduce constipation and increase the population of beneficial bacteria in the gut [17] [18]. However, inulin also feeds bad bacteria, and can therefore cause digestive issues in some people [19].

In conclusion

Sugar is present not only in sweet products, but as a flavor enhancer it is also used in savory products, especially processed products, but also in sausages, for example. The market offers several alternatives to replace sugar: natural, artificial and polyols. For When creating sweet recipes, it is advisable to avoid artificial sweeteners and favor polyols, while consuming them in moderation to avoid intestinal disorders . Erythritol is generally the most used in ketogenic diets, being also generally the most accessible in terms of availability and budget, but some people may experience a cold aftertaste . Maltitol is quite common in processed keto foods , and can create significant stomach upset in some people.

[1] https://pubmed.ncbi.nlm.nih.gov/7598079/

[2] https://pubmed.ncbi.nlm.nih.gov/23594708/

[3] https://www.nature.com/articles/nature13793

[4] https://www.youtube.com/watch?v=nfo1M0-By4E

[5] https://pubmed.ncbi.nlm.nih.gov/23553132/

[6] https://pubmed.ncbi.nlm.nih.gov/23803881/

[7] https://pubmed.ncbi.nlm.nih.gov/2359769/

[8] https://n.neurology.org/content/44/10/1787.short

[9] https://pubmed.ncbi.nlm.nih.gov/18535548/

[10] https://www.food.gov.uk/safety-hygiene/food-additives

[11] https://pubmed.ncbi.nlm.nih.gov/26400114/

[12] https://polyols-eu.org/legislation/food/

[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093271/

[14] https://www.sciencedirect.com/science/article/abs/pii/027153179600036X

[15] https://pubmed.ncbi.nlm.nih.gov/783060/

[16] https://pubmed.ncbi.nlm.nih.gov/23641355/

[17] https://www.webmd.com/vitamins-and-supplements/inulin-uses-and-risks

[18] https://pubmed.ncbi.nlm.nih.gov/20187995/

[19] https://pubmed.ncbi.nlm.nih.gov/10620476/