SWEETEN LIFE WITHOUT REGRETS

16 Dec SWEETEN LIFE WITHOUT REGRETS

Sugar here, sugar there! Sweeteners are present in our daily lives, from our morning coffee to our Sunday dessert. And sweetness is a part of life, that’s why we are talking about a sweet and upcoming Christmas, how to deal with sweetness?

Not all sweeteners are the same. There is a wide variety of sweeteners, both natural and artificial, each with different properties and health effects. 

Natural sweeteners: Mother Nature’s Sweetness

Natural sweeteners come from sources such as fruits, plants or trees. They are options that are often less processed and can provide additional nutrients. The most common are:

1. Cane sugar and brown sugar

Cane sugar is the most classic sweetener, derived from sugar cane or sugar beet. Although it provides quick energy in the form of glucose, excessive consumption is linked to problems such as obesity and diabetes. It is a source of quick energy, which raises blood sugar levels rapidly (high glycaemic index).

2. Honey

Honey not only sweetens; it also has antimicrobial and antioxidant properties thanks to its natural enzymes. It is perfect for sweetening tea or yoghurt, although it is still high in simple sugars. Rich in antioxidants, minerals such as potassium and magnesium. Always a better choice than refined sugar (sucrose), but should be consumed in moderation.

3. Maple syrup or maple syrup

This delicious liquid comes from the maple tree and is very popular in North America. It has a unique taste and contains antioxidants and minerals such as zinc and manganese. When pure (and not industrially refined), it has a lower glycaemic index than sugar, and although it is somewhat more nutritious than regular sugar, it is also calorific.

4. Stevia

Stevia is extracted from the leaves of the Stevia rebaudiana plant. It is extremely sweet (200-300 times sweeter than sugar) but has virtually no calories, so it does not affect blood sugar levels. It may be ideal for people with diabetes or those looking to lose weight. However, the stevia we buy is rarely pure – the extract we buy goes through industrial processes to purify the steviol glycosides. This involves the use of solvents such as methanol or ethanol, which removes the final product from its natural state.

5. Coconut sugar

It is extracted from the sap of the coconut blossom and has a slightly caramelised taste. It contains small amounts of minerals. It has a lower glycaemic index than refined sugar, and although it is also often a better choice than white sugar because it is less processed, it is still caloric.

Artificial sweeteners: The science of sweetness without calories

Artificial sweeteners are created in laboratories to mimic the taste of sugar, but with fewer (or no) calories. Although they have their advantages, some are controversial about their safety. Some of the most common are described below:

1. Aspartame

One of the most commonly used in products such as diet soft drinks. Tastes similar to sugar, but without the calories. Safe in moderate amounts, but not suitable for people with phenylketonuria, a rare genetic disorder that affects the way the body metabolises phenylalanine, an essential amino acid found in many foods and proteins.

2. Saccharin

It is one of the first artificial sweeteners. It is about 300-400 times sweeter than sugar, although it can have a metallic aftertaste. It has no calories and remains the subject of controversial studies, although it is considered safe in small amounts.

3. Sucralose

Very popular in baked goods and light drinks. Sucralose is heat stable, making it perfect for cooking. It has no calories or carbohydrates and is generally safe, although some studies suggest it may alter the gut microbiota.

4. Acesulfame K

It is often used in combination with other sweeteners to improve taste. It is 200 times sweeter than sugar. Heat-resistant and calorie-free. Approved as safe but needs more long-term studies.

What about sugar alcohols?

Although their name sounds strange, they are neither sugar nor alcohol as such. They are found in foods such as sugar-free chewing gum and diabetic products. As they are synthetic laboratory compounds, and not natural products, it is recommended to minimise their consumption.

1. Xylitol

A derivative of corn or wood. It has the same sweetness as sugar but with fewer calories. Can cause digestive upset in excess.

2. Erythritol

It is almost as sweet as sugar, but with only 6% of the calories. It is partially absorbed in the intestine, which reduces digestive problems. Low in calories, it does not affect blood sugar and is safe for most people.

Final tips for sweetening life without regrets

1. Give preference to natural products and sweeten daily menus with vegetables that add sweetness when cooked: onion, pumpkin, sweet potato, carrot, fresh and dried fruits.
2. Moderate consumption: Even the healthiest sweeteners can be harmful in excess.
3. Read labels: Some products combine several sweeteners, natural and artificial.
4. Try different options: Variety is the spice of life!

At the end of the day, the important thing is to enjoy the flavours we love while taking care of our health. 

At Benefit Brokers we are already sweetening the upcoming holidays and preparing the letter to the Three Wise Men, to continue bringing our clients peace of mind and pioneering services in the world of health.

María Kindelán