Sit at any café table and you're likely to spot a glass stuffed with colourful sugar and sugar substitute packets. With so many sweeteners out there, it can be tricky to know which one to choose. So let's take a look at sugar substitutes and working out which is best for you.
Why Use Sugar Substitutes?
Most people switch to sugar substitutes to reduce their calorie intake. Sucrose has many calories, while substitutes are manufactured to provide the sweetness of sugar without calories.
Common sweeteners are saccharin, aspartame, acesulfame K, sucralose and neotame. These are used in a variety of foods including desserts, cakes, biscuits, chewing gum and sugar-free drinks.
Other people use substitutes because of the potential health risks of consuming too much sugar. But that doesn't mean you should go to town on substitutes! Since many sugar substitutes are sugar alcohols and aren't entirely digested by the body, they can cause bloating and other digestive problems. Moderation is key.
The Taste Factor
One of the biggest factors that determine the sweetener you use will be taste. Not all sugar substitutes taste the same. Some will taste stronger, others sweeter, while others may appear to taste more artificial than others.
The only way to know which sweetener you like is to tear open the packet and try! Bear in mind, too, that sweeteners can taste differently when used in baked goods. Some people are fans of stevia in baking, whereas I find it to taste too artificial, especially when used in cupcaked and muffins.
The Health Factor
Here's a challenge: it's hard to say for sure whether all sweeteners are healthy and safe. In recent years, there have been many studies into the health benefits and risks of sugar alternaives, though they haven't been conclusive.
What's important to note is that many sweeteners aren't natural. They're processed and artificially made to provide the sweetness of sugar. This means they should only be used in moderation, especially as some have a high glycaemic index (GI).
Of course, the counter-argument is that sugar causes many health issues. So if you're swapping sugar for a sugar-free alternative, it's about weighing up the nutritional content of both.
Choosing a Sugar Alternative
When choosing a sugar substitute, it can be a good idea to speak with your local nutritionist, dietitian or naturopath. They'll be able to walk you through the options and help you replace sugar with another alternative.
Originally published on Jul 30, 2013
