Sugar substitutes are suitable for diabetics and those on a diet, but choosing the right one is not easy. Here are some great ideas for your diet.

Natural Sugar Substitutes

Decide if you are consuming reduced sugar foods for health reasons or just for the flavor.

Honey

Honey and honey crystals have always been popular choices as substitutes. They taste good, and there are many nutritional benefits linked to them. However, if you require a low GI diet, then it may not be the best for you, since both still contain a high amount of sucrose.

Agave Nectar

There is also Agave nectar, which has a honey caramel like consistency. Just note that the Agave nectar is high in fructose, so may not be suitable to those on a diet with low glycemic index.

Corn Syrup

This syrup can be found in many eateries and restaurants and it is readily available. However, it is very high in fructose, and should be taken only in moderation.

Artificial Sweeteners

Decide whether you are comfortable with artificial sweeteners , such as Equal, Sweet-n-Low, and Splenda.

Most people are aware of the reported health issues raised with these products. However, these products do have FDA (Food and Drug Administration) approval and is easily available in supermarkets. All these have low levels or no levels of sucrose. However, it is worth noting on the administration website that there are many sweeteners which have been banned such as Cyclamate in the United States, and in some other countries such as Canada, Saccharin is also banned. Please check your administration authority for your country, as bans differ across them all. Other alternatives such as Neotame are still approved for use.

Plant Extracts

Stevia

Decide if you would like to try alternatives like more natural plant extracts. If you are not comfortable with the above choices, then you can try substitutes made with Stevia, which is a natural plant. However, any product which has Stevia (or its extract Rebiana) will not feel exactly the same as it is more powdery, and products made with Stevia do contain a slight bitter after taste compared to all other alternatives. Stevia is also very suitable for those on a careful GI diet.

Sugar Alcohols

If you require an exact taste and granularity, then alcohols are your best option to use when preparing recipes. These products are made from a natural fermentation process using fruits. (Some people strictly refer to these polyols as “substitutes”, and the term “sweeteners” to refer to artificial sweeteners). Baking may yield different results, as these are yeast free.

Xylitol

Xylitol has become quite popular in recent years and has the exact 1 for 1 intensity as normal sucrose, making it them very good sugar alternatives for cooking. However, as Xylitol is not well absorbed by the body, a low number of users have reported laxative and bloating effects.

Erythritol

If you find you need sugar substitutes which have no side effects, then try Erythritol, which is the latest of the sugar alcohols. These have zero GI, taste exactly like sucrose (although it only has a small fraction of the energy density), and is well absorbed by the small intestine, so there is no laxative or bloating effects. Just note that it is about 30% less sweet than sucrose. So if you use 1 tablespoon normally for your tea, coffee or recipe, then you will need to use 1.5 tablespoons instead.

Erythritol and Xylitol both have the FDA approval of GRAS (Generally Recognized As Safe) and can be found in most health food stores. They make a great addition to create low sugar cereals and also can be used in recipes for reduced carbohydrate foods.

For many consumers the most important factor when it comes to choosing, is whether the alternative is safe. In conclusion, it is left to the individual to determine the merits of all case studies and trials and decide whether they are comfortable with all the options presented here for their sugar substitutes.

Most dieters who are conscious of their sugar intake, would normally count the calories in their meals.
Here are the relative calorific counts of the most common varieties and substitutes that can be found in health stores.

Organic Sugar

Ordinary sugar is pure sucrose and will contain on average 4 calorie per gram (c/g). This is the highest of the counts of all the substitutes listed here.

Palm Sugar

This common sugar has the highest calorific count of any sugar replacement, as it mostly consists of sucrose. Typical values range from 3 to 4 c/g. Use in moderation of you are taking it for your recipes or desserts.

Honey

Pyre honey on average contains 3 c/g. They are high in fructose, and are considered sweeter than ordinary sugar. The advantage of honey is that it contains a small amount of minerals and vitamins (such as B6 and niacin), and protein. It also acts as an antioxidant, making them the most nutritional sugar substitutes.

Agave Nectar

Agave nectar is also primarily sucrose and fructose, so contains as much calories as table sugar, weighing in at about 2.8 calories per gram.

Xylitol

These sugar substitutes have about 2.5 cal per gram. For a sweetener to have almost the exact taste to sugar, this is quite a good alternative.

Stevia Sweeteners

Stevia has virtually no calorific value (less than 0.2 cpg) and can be considered zero calories. If you are not concerned with the slight bitter taste, these can be a great choice as sugar alternatives.

Erythritol

Erythritol also has virtually zero calorific value (less than 0.2 cal/gram). This makes them an excellent choice as sweeteners for your recipes and drinks.

Sugar poisoning is now a real problem around the world. Here are the main reasons why this is so.

Sugar poisoning has become a real issue around the world since not many people are aware that sugar from a technical point of view is a pure chemical. Although it forms from natural cane sugar or other natural sources such as beets, the process used to convert it into a usable form is not natural but synthetic. Many will know that excess consumption of sugar can lead to diabetes, heart disease and obesity. The problem with sugar is that it also affects the body from a physiological point of view. It sends a signal to the brain that the body is experiencing a pleasant sensation, causing an addictive effect, similar to dangerous drugs.

Do not confuse sugar with carbohydrates, since there can be some good carbohydrates which are essential for the body. However, if carbohydrates are not used by the body through exercise, this can lead to production of fat, which will lead to obesity. Some sugar is required by the body, such as glucose, however, other products which are in the form of refined carbohydrates such as dextrose, fructose and maltose and especially sucrose should be minimized in your consumption. Even fruits since they contain large amounts of glucose, should still be consumed in moderation.

Metabolism is also affected by sugar. As an example, when sucrose is unable to be completely metabolized by the body, it can lead to toxic substances forming in the body. These substances can be in the form of acids and other chemical structures which builds up in the brain and the blood, which can in turn affect other functions of the body such as respiration.

Excess use of sugar will also lead to fatigue in some consumers, since the body requires more nutrients than before. It will also increase the risk of candida especially in women. With the break down of sugar into fats, this can also lead to increased risk of high cholesterol.

It is worth noting that in some studies artificial sweeteners such as aspartame when reaching temperatures above 86 F, will convert into formaldehyde which then turn into formic acid. This will lead to complications with metabolism.

Remember as a general rule, form your own opinion with these studies, and if in doubt, use the golden rule and take everything in moderation. Too much of anything is bad for you, but too little of sugar can also lead to issues. Follow this advice and you will be able to avoid sugar poisoning.

How do you overcome sugar addiction? Here are some ways to help you.

Most people disregard it and even make fun that such a thing exists. However, the craving for sugar can lead to unhealthy lifestyles if it is not carefully monitored. The problem with past research trying to validate that such a thing exists, is a problem in itself. What constitutes a sugar addiction? For our purposes, a sugar addiction can be seen if you have an urge to consume a food that contains sugar or any amount. Even a small trace of sugar in a food can be addictive enough to make someone crave for it. A good analogy for addiction can be demonstrated by a smoker, who addiction can be seen when their brain tells their body that the body requires a hit of nicotine.

When sugar is consumed, opioid chemicals are released by the brain in a similar fashion which tells the body that it is experiencing a sense of pleasure. Over time, the mind begins to get familiar with this sense and as we grow older, it leads to a desire to consumer more sugar. This same reaction is shown for nicotine and caffeine addiction, both of which also have negative long term healthy impacts.

The excess consumption of sugar can lead to many complications such as unsteady production of insulin, fat production in the body and ultimately cardiovascular problems. To be able to control your addiction, there are some suggested practices which can be adopted to help you overcome this issue.

Like with any addiction, the sense itself is periodic. If you can withstand the urge for that period, then you have a good chance of overcoming it for the short term. If you crave sugar, then it is possible to trick your mind that the body is consuming sugar, using sugar substitutes, many of which we have mentioned already on our site. Chances are over time, your body will find it easier to go past these periods of cravings, and become used to you consuming the sweet sensation that is provided by these substitutes. For many of us, the sense of craving was initiated at birth, when we consumed breast milk, which itself is sweet.

Eat healthy, using our shopping guide from the supermarket. Chances are if you are able to treat your hunger correctly, then you will not be consuming sugar as much. Many individuals consume sugar mistakenly, thinking that they had a sugar addiction, when in fact, they were simply craving for any food.

A final tip for kicking the sugar addiction, is to add a small sample of the herb gymnema sylvestre to your tongue before eating the sweet snack. Studies have shown that if this herb is consumed before snacking, such as a cake or candy, then the sweetness is not sensed by the tongue at all. This converts the signal to the brain to tell it that sugar is tasteless. Over time, you brain will observe sugar as something you do not like to consume.

Remember to consult your physician prior to taking any herbal remedies. Use all the above tips and best of luck kicking your sugar addiction.

Thought you cut down that sugar? Here are the top 5 most common mistakes.

Sugar free meal suggestions are everywhere. Many people choose to lower their sucrose intake because they either want to lose weight, and reduce their carbohydrate intake, or they are diabetic. However, many people also make common mistakes while thinking they are on a reduced GI diet.

#5 – Eating fruits that are high in sugar

Many people thinking they are ‘going healthy’ end up eating fruit or drinking fruit juice that are simply considered high sugar fruits. Maybe they throw a banana on their cereal, or blend an apple in their juice for lunch. These fruits are extremely high in sucrose, leaving the user wondering why they are still not losing weight.

How to fix this: If you really want to get your daily intake of anti-oxidants, try blending some fruit that has a low-glycemic index, such as cranberries, raspberries or blackberries. Then to sweeten, add some sugar substitutes like Erythritol or Xylitol. These substitutes are a much better option than Aspartame, or other artificial sweeteners. Some may prefer Stevia or its extract Rebiana, but it may have an bitter after taste.

#4 – Using Substitutes Like Honey or Agave Nectar

It may be obvious to some, but people still use honey, agave nectar or maple syrup for their substitutes, thinking that because it is natural, it will keep their glycemic index level at a low-level. In fact, all of these 3 products contain a high level of sucrose or fructose, and must not be used as substitutes. Although honey may contain some nutritional benefits, there are very little benefits are for dieters or diabetics.

How to fix this: Again, we recommend using Erythritol or Xilitol to replace these products when aiming for a healthy diet. However, you may not be able to achieve the same caramel like consistency as honey. Erythritol and Xylitol are usually sold in granular form, so it will feel the same when you pinch it, but you’ll have to mix it with water to get it into a liquid form.

#3 – Eating reduced fat meals hidden with sucrose or fructose

This can be surprising to those on a reduced GI diet. The packaging says reduced fat, which is true. But upon closer inspection, you find that the limited fat has come at the expense of sucrose. The next time you see diet snacks such as no fat yogurt, compare it with normal yogurt and see which one has a lower GI content. It may not be the one you expect.

How to fix this: Read the label. Check that just because it is minimal fat, that it is not at the expense of increased GI. Or substitute the product for something different. For example, instead of mayonnaise, use hummus.

#2 – Eating everyday things hidden with sugar

Some users may accidentally be consuming everyday foods which have real sugar hidden inside. Foods such as mayonnaise, ketchup or BBQ sauce, breads and buns from food outlets, are all foods that contain hidden sugar. Without reading the labels, this can be quite unexpected. Even a humble ‘cup of soup’ in powder form contains on average 3 teaspoons of sugar. A can of tomato soup can contain up to 6 teaspoons, which is not considered a small level at all.

How to fix this: Golden rule here is to read the label. This may be difficult at some outlets that do not display this information. If in doubt, you can always cook your own meals, starting with basics. Instead of buying canned tomato soup, start an alternative like fresh tomatoes. And use Erythritol or Xylitol sugar substitutes, instead of table sugar in all of your cooking.

#1 – Consuming artificial sweeteners

This is the most common mistake consumers of sugar substitutes will make. Substituting sugar with chemically manufactured products such as saccharin, aspartame and sucralose. Although they are FDA approved, there are numerous health issues raised against them which can no longer be ignored. As always, it is up to the consumer to decide the validity of these cases.

How to fix this: Use sugar substitutes which are naturally fermented from fruits. Not all sugar alcohols are free of side effects. Xylitol can still cause some bloating or have a laxative effect, but Erythritol is very well absorbed by the body and should have minimal side effects, making it excellent for cooking sugar free meals.