"What is the Healthiest Sugar Substitute: A Dietician's Guide"

2023-05-29 06:13:57

It’s probably no surprise to learn that sugar is not your health ally. Consuming too much sugar has consequences for the body, from an increase in harmful gut bacteria, to acne, to mood imbalances. That said, getting rid of sweets isn’t always easy. So, when you absolutely want to bring a sweet taste, whether for coffee, cooking, baking or another use, which option is to be preferred? Carlie Saint-Laurent Beaucejour et Maddie Pasquariellodieticians whose remarks were relayed by the site Well and Good, answered the question. We tell you.

The benefits of fructose

Before we dive into the potentially healthier forms of sugar, Carlie Saint-Laurent Beaucejour is careful to point out that sources of sugar, in the form of fructose from whole foods like fruit, are worth considering. Specifically, she gives the example of a whole apple versus an apple juice.

« Apple juice is pre-digested, so to speak, because it doesn’t have to be chewed like the whole fruit.“, she explains. ” We also lose nutrients like fiber and vitamins when we consume fruit juice instead of the fruit itself. This loss of fiber causes our body to digest apple juice faster, giving us quick energy but little satisfaction and satiation.« .

Fruit is still highly recommended as part of a healthy, balanced diet due to its fiber and antioxidant content, even with its natural sugar content.

« It is not forbidden to consume the juice, but it is important to know the nutritional and metabolic differences“, specifies Ms. Beaucejour.

Are there healthier options when it comes to sugar?

The White sugar obviously has a bad reputation… And it’s not without reason. Yet a handful of white sugar alternatives are consistently touted as more nutritious or less “evil.” But are they really healthier?

coconut sugar

Coconut sugar is often considered a healthier substitute for white sugar. As explained Maddie Pasquariellothis is largely because its glycemic index is slightly lower.

« For diabetics who are very careful with their sugar intake, this might be a healthier alternative, but not by much.” , explain Maddie Pasquariello. « Recent data actually suggests that using the glycemic index to control blood sugar is not very accurate because the GI of a given food does not take into account typical serving sizes. In other words, if you enjoy candy bars that use cane sugar, you’re not necessarily encouraging more stable blood sugar levels. »

Pasquariello adds that coconut sugar has a higher content of micronutrients such as iron, zinc, calcium, potassium and even vitamins B and C compared to white sugar. But these nutrient differences are so small that you would have to consume a lot of sugar for the “benefits” to be noticeable.

« The consequences of sugar consumption would then far outweigh these benefits.“, she adds.

Brown sugar and brown sugar

Ms. Pasquariello is adamant about these two types of sugar.

« There is absolutely no nutritional benefit to consuming raw sugar or brown sugar in place of white sugar.“, she says.

Dietician Explains Brown Sugar Is Simply White Cane Sugar to which molasses has been added, and brown sugar is simply less refined.

« The only real difference is in how these sugars are processed, but from a nutritional standpoint it’s the same once the sugar has entered the body and been metabolized into its form. the simplest “she explains.

Agave syrup, maple syrup and honey

The dietician groups these liquid sugars together.

« They may seem quite healthy considering the antioxidants and micronutrients they contain (including calcium, thiamin, potassium, and copper). That said, they are not a substitute for fruit and cannot be considered “nutritious” on their own.” , explain Pasquariello. « It’s still sugar, made up of the same elements as high fructose corn syrup, white sugar, or brown sugar, but in slightly different proportions.. »

The dietitian also mentions that agave syrup is considered healthier because its GI is lower than that of white sugar. But she cautions that this claim should be taken with a grain of salt, as the GI is an imperfect measure. Additionally, she explains that agave is mostly fructose, ” while other sweeteners like white sugar, high fructose corn syrup and honey contain more glucoseand that sweeteners such as coconut sugar, molasses, brown sugar and maple syrup contain more sucrose“. Despite this, Pasquariello advises against viewing agave as a healthier form of sugar.

In addition to sugar considerations, Ms. Beaucejour notes that, consumed locally, honey can “ do wonders » for seasonal allergies. THE manuka honey, in particular, is also an excellent antibacterial and antimicrobial, beneficial for intestinal health. That said, one teaspoon of honey contains four grams of sugar, she recommends limiting consumption.

Finally, which sugar is the best for your health?

Clear, the only “healthy” sugar that dieticians approve of is the one found in whole fruits, as they also contain fiber and antioxidants. When it comes to raw or refined sugars, no one type of sugar is more beneficial than another.

« Overall, the types of granulated or liquid sugar don’t really matter. Once consumed, your gastrointestinal system cannot distinguish the type of sugar you just ate. It is metabolized into simple sugars (monosaccharides) and used as immediate fuel for cells or stored as glycogen for later use“, explains Pasquariello. ” Whatever sugars we add to our foods should be consumed wisely and in moderation“, adds Beaucejour. ” Excess added sugar of any kind can lead to cavities, inflammation and other adverse effects.«

Dieticians draw our attention to people and “studies” that tout the benefits of these sugar substitutes. ” These are funded by companies that have everything to gain from people consuming more of them” , explain Pasquariello. Either way, you’ll get relevant information directly from a dietician, whom we highly recommend you consult if you’re aiming to change your diet.