Sweeteners In Plant-Based Diets: Natural Vs Artificial

Sugar is everywhere in modern society, and it's taking a toll on our health. From obesity to diabetes, the prevalence of sugar has led to a huge array of health problems. As a result, many people are turning to artificial sweeteners to get their fix, but there are growing concerns about the safety and effectiveness of these products. So, what are some healthier alternatives? Here's an introduction to some plant-based sweeteners that can help you reduce your sugar intake without sacrificing taste.

Stevia: a zero-calorie sweetener, 300 times sweeter than table sugar, that doesn't raise blood sugar levels

Stevia: A Natural Sweetener

Stevia is a popular plant-based sweetener that has gained traction in recent years as a natural alternative to sugar. It is derived from the Stevia rebaudiana plant, which has been grown for its sweetness and medicinal value in South America for centuries. The sweet compounds in the leaves, stevioside and rebaudioside A, are 150 to 300 times sweeter than sugar, making stevia an extremely sweet, zero-calorie alternative.

Benefits of Stevia

Stevia is a great option for those looking to reduce their sugar intake as it does not affect blood sugar levels, making it a good choice for diabetics and hypoglycemics. It has also been found to help reduce high blood pressure in people with hypertension.

Using Stevia

Stevia is available in powdered or liquid form and is often added to beverages like coffee, tea, or lemonade. It can also be added to cereals, smoothies, and yoghurt. While it can be used in baking, it does leave a strong bitter aftertaste. Stevia is very potent, so only a small amount is needed to sweeten a beverage or food.

Drawbacks of Stevia

Some people dislike the taste of stevia, finding it bitter. Additionally, using too much stevia can cause bloating or an upset stomach.

Safety of Stevia

The United States Food and Drug Administration (FDA) classifies sweeteners made from high-purity steviol glycosides as "generally recognized as safe," or GRAS. However, some research suggests that stevia may negatively affect the gut microbiome.

Stevia is a natural, zero-calorie sweetener that is much sweeter than table sugar and does not affect blood sugar levels. It offers a range of benefits, especially for those managing their blood sugar or blood pressure. However, it is important to use stevia in moderation and be mindful of its potential drawbacks, such as taste and digestive issues.

Monk fruit: a fruit native to southern China, 150-200 times sweeter than sugar, used to treat sore throats and colds

Monk fruit, also known as lo han guo or Swingle fruit, is a small round fruit native to southern China. It is 150-200 times sweeter than sugar and has been used for centuries in Eastern medicine to treat colds and digestive issues. Monk fruit sweeteners are often used to lower one's intake of added sugars and can be found in a wide range of products, from soft drinks to baked goods.

Monk fruit sweeteners are produced by removing the seeds and skin of the fruit, crushing it, and then filtering and extracting the sweet portions into liquid and powdered forms. The compounds that give monk fruit its sweetness are called mogrosides, which are antioxidant compounds that have been shown to reduce markers of inflammation. Monk fruit sweeteners are considered safe to consume and have been Generally Recognized As Safe (GRAS) by the U.S. Food and Drug Administration (FDA).

Monk fruit sweeteners can be used as a natural, zero-calorie alternative to sugar and may provide health benefits such as lower blood pressure and blood sugar levels. They are stable at high temperatures, making them suitable for baking, and can be purchased in granular and liquid forms from brands such as Monk Fruit In The Raw, Lakanto, and SweetLeaf.

Erythritol: a sugar alcohol that occurs naturally in fruits, with virtually zero calories and a mild aftertaste

Erythritol is a low-calorie sweetener. It is a sugar alcohol that occurs naturally in certain fruits, although the powdered form available for purchase is likely to be produced through an industrial process.

Erythritol has a very similar taste to sugar, although some people perceive a mild aftertaste. It is approximately 60% to 70% as sweet as sugar but contains virtually zero calories. Erythritol is also bulky, providing a volume similar to that of sugar. This means it is often combined with high-intensity plant-based sweeteners, such as Swerve, which is a blend of erythritol and allulose.

One of the main advantages of erythritol is that it does not cause spikes in blood sugar or insulin levels. It is also better tolerated than most sugar alcohols, making it a good option for those who experience digestive issues with other sweeteners. However, it is important to note that consuming large amounts of erythritol can cause digestive distress, including gas and diarrhoea.

A recent study has linked erythritol to adverse cardiac events and thrombosis. However, this was a small study with only eight participants, and the results may not translate to the general population. More research is needed to confirm these potential side effects.

Overall, erythritol is a sweet and low-calorie sugar alcohol that is generally safe to consume. It is a good option for those looking for a natural sweetener that does not affect blood sugar or insulin levels and is well tolerated by the body. However, as with any sweetener, it is important to consume it in moderation to avoid potential digestive issues.

Xylitol: a sugar alcohol that improves dental health and doesn't raise blood sugar or insulin levels

Xylitol is a sugar alcohol derived from plants and agricultural materials, such as corn and certain types of trees. It has a sweetness similar to that of sugar and contains about 2.4 calories per gram.

Xylitol is a popular sweetener with several benefits for dental health. It can help to reduce the risk of cavities and dental decay by lowering the levels of mutans streptococci (MS) in the plaque and saliva. MS is the number one bacteria that causes cavities. It does so by blocking acid-producing bacteria in the mouth, which is the real cause of cavities, not sugar. Xylitol cannot be broken down into acid by the bacteria in our mouths, so they starve and eventually die. Xylitol also disrupts the energy production processes of MS, leading to a futile energy consumption cycle and cell death. It further reduces plaque formation and inhibits enamel demineralization.

Xylitol has a low glycemic impact and does not raise blood sugar or insulin levels. This makes it a good option for people with diabetes. It is also absorbed more slowly by the body, which can help to blunt hunger cravings and keep insulin levels stable.

However, like other sugar alcohols, xylitol can cause digestive side effects such as abdominal gas and diarrhea at high doses. It is also very toxic to animals, especially dogs, and can cause liver failure or even death if consumed in large amounts.

Xylitol is often used as a sugar substitute in chewing gums, oral care products, sugar-free candies, chocolates, and baked goods. It is also available in the form of toothpaste, mouth rinse, and oral sprays.

Maple syrup: a vegan-friendly sweetener made from the sap of maple trees, although it can cause a blood sugar kick

Maple syrup is a vegan-friendly sweetener, made from the sap of maple trees. It is a suitable substitute for honey for those following a plant-based lifestyle. Maple syrup is derived directly from trees, and the process of making maple syrup has been used for centuries.

The process of making maple syrup begins with drilling small holes in the trees towards the end of winter. The sap that leaks out is then collected and concentrated through heating. The sap is colourless, and its volume is 20 to 50 times that of the maple syrup that will be produced. The sap is boiled to evaporate enough water to reach the right concentration and sugar content.

Maple syrup is a good source of riboflavin (vitamin B2), manganese, calcium and zinc. It also has a lower glycemic index than honey and fewer calories, making it a healthier option.

However, maple syrup is still a sweetener with a high sugar content, and consuming too much can contribute to weight gain, blood sugar issues and an increased risk of several diseases, including heart disease. Therefore, it should be consumed in moderation as part of a balanced diet.

While pure maple syrup is vegan, some maple syrup products contain added animal products, such as honey or milk-derived butter flavours. Some manufacturers also use animal fat during the defoaming process, so it is important to read labels carefully and choose certified vegan or organic maple syrup to ensure it aligns with a plant-based diet.

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