Which sugar alternative is suitable for me?

You have probably heard it a thousand times: too much sugar is not great for your health. If you have ever looked at the ingredient lists on some of the popular products with low -calorie and low sugar, you know that many are dependent on sugar replacement products. But what exactly are these alternatives? Where do you come from and are you really a better choice than sugar?

How much sugar should I eat per day?

All carbohydrates consist of small building blocks that are called monosaccharides or simple sugar, including glucose, fructose and galactosis (1). Strengths and fibers consist of many simple sugar that combine each other. Therefore, all carbohydrates (including sugar) that you consume are finally divided into these three simple sugar and then used for energy (1).

Simply put, sugar is everywhere and it is necessary to fuel your body.

Natural sugar is available in all possible full -scale food and there is generally nothing to worry about. But the sugar you might want to pay attention to is added. The US nutrition guidelines recommend that the Americans Limit the sugar as far as possible.Ideally less than 50 grams per day (2). There are no guidelines on how much sugar is recommended to sugar, since sugar occurs naturally in fruit, vegetables and dairy products.

Can sugar ever be good for me?

If you eat the natural sugar in whole foods such as bananas, apples, blueberries, carrots, tomatoes, sweet potatoes, you will receive a variety of nutrients. These Whole Foods offer important:

• Carbohydrates
• Vitamins
• Minerals
• fiber

Natural sugar give you not only energy, but also the entire food that you have through additional nutritional advantages.

If you are an athlete, simple carbohydrates with naturally occurring or even additional sugar can actually work in your favor. Studies show that they can give them energy consumption and improve performance. ((3).

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About the expert

Stephanie Saletta, MS, RDis a nutritionist and is Myfitnespal’s internal nutrition expert and nutritionist. Stephanie passionately for the promotion of a healthy lifestyle studied San Diego State University with a focus on research and disease prevention.

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Disadvantages of excess sugar

Too much additional sugar is associated with an increased risk:

• Insulin resistance (4)))
• Type -2 -Diabetes (4)))
• Weight gain (5)))
• Fettacumulation in the liver (6)))
• Heart disease (4)))

These risks occur if they consume high amounts of consumption Added sugar. “The excess of everything in our diet has the ability to be harmful to us,” says Taylor Joa, an intern of MyFitnespal Nutrition.

While added sugar occurs in many forms, Joa does not really give a kind of additional sugar that is better or worse for you because all sugar is divided into the three monosaccharides.

“What really matters is that Crowd“Myfitnespal Diethipian Stephanie Saletta says. If you restrict your additional sugar intake, check the Nutritions facts -Panel under the sections” Additional sugar “and ingredient lists to see how much sweetener is added and what type.

What you should know about artificial sweeteners

If you want to restrict the amount of sugar in your diet, you may be surprised by artificial sweeteners. In the United States there are three large artificial sweeteners that you will probably see in your meal (7):

Aspartam

Aspartam can have a bitter aftertaste for some (8). According to Joa, Aspartam has received a negative press in relation to possible cancer risk in recent years (9), but the food and nutrition industry has given considerable setbacks in the high aspartam sockets that would have to be consumed in order to be considered potentially harmful.

Sucralose

Sucralose is about 600 times sweet than sugar (sugar (sugar10). Studies have shown that it can be potentially toxic if they are used at high temperatures and the glucose and insulin level (11).

Saccharin

Saccharin has previously proven to be harmful to rodents, but further research found that saccharin is safe for human consumption (12).

Everything about natural sweeteners

Derived from plants, fruits and other naturally occurring foods, natural sweeteners can vary in comparison to sugar in sweetness, taste and calories (sugar13).

Stevia

Stevia is a zero-calorie sowing that is extracted from the stevia sheet (14). It can now be found in prebiotic lemonades, tabletop sweetening agents, chewing gum and much more. Stevia can sometimes leave a mouth -cool feeling or a strange aftertaste. Stevia is much more cute than sugar, says Joa, that it is often combined with other ingredients such as erythritol or allulososis to “curl” and use it easier at home (to use at home (at home14).

Allugosis

Allulose is a natural sweetener that occurs in fruits such as figs and raisins (raisins (15). It is less sweet than sugar, but tends to have a typical sugar taste (16). Allulose is sometimes used as a sugar substitute or bulking agent for other intensive natural sweeteners.

Monastery

Mönch Fruit Sweatener comes from the monk-fruit plant, a small melon-like fruit that is native to Southeast Asia (17). Monk Fruit is a zero-calorie sweeten that can be used in a variety of food.

Choose your ideal sugar alternative

No alternative sweetener corresponds exactly to the sweetness and the general taste of sugar, but thanks to the taste of the different options you will find your preferred sugar alternative. While every sugar alternative varies the way it is produced, they are all low in calories.

If you are a baker, Joa says that you are aware that you not only replace the taste, but also volume and texture. “If you want to make your own recipe adjustments, I would recommend looking for alternative sweeteners with bulking agents after the baking replacement,” she says.

JOA notes that allulose tastes similar to sugar, baked goods give moisture and can also brown (brown can (can16).

When using sugar alternatives in drinks, Joa recommends using a powder or a liquid that can completely dissolve into your drink. Stevia, aspartam, saccharin and other sweeteners are available in powder form.

Sugar alternatives and weight health

The World Health Organization does not recommend that zero-calorie-nuts are used for weight loss (18). “In theory, no calories sweeteners should Help with weight reduction over time, but this does not show this, since people only examine or not consistently examine or not consistently in zero-calorie seizures, ”says Joa.

Take it? Avoid additional sugar – and if you need additional sweetness, use sugar alternatives in moderation.

Frequently asked questions about sugar alternatives

Which sugar alternative tastes the most like normal sugar?

The preference for certain sugar alternatives all depends on them. JOA says that taste can be affected, depending on whether the sweetener is mixed with a bulming agent and what the recipe for sweetener brand is. “AllugosisAmong other things, artificial sweeteners are often given as sugar, ”she notes (she says (firmly16).

Is it possible to mix sugar alternatives for a better taste?

Feel free to mix and combine sugar alternatives as you want. If you are sensitive to the taste of the off, the taste and sweetness of your food or drinks can be affected.

Are sugar substitutes of ethical or sustainable than sustainable?

Not necessarily. “Sugar replacement products vary strongly in which country or in the region they are moved into, agricultural methods, floors, plants, processing and general production methods,” says Joa.

The end result

When choosing the best sugar alternative for you, it is about testing which flavors you like best – since no sugar substitute is wearing the exact taste profile of table sugar.

Joa says she prefers Stevia and Monk Fruit how it tastes – but it is really her choice which sugar alternative is best for her.

The contribution Which sugar alternative is suitable for me? appeared first Myfitnespal Blog.

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