5 alternatives for sugar

A sweet statistic? A total of 35 kilograms per year – that's how much sugar every German consumes on average per year. This is clearly too much sugar. Not only the World Health Organization (WHO) recommends reducing the consumption of sugar. Less sugar is also associated with a healthy, Fitness-oriented lifestyle. But there are many more reasons to rely on Alternatives.

Replace sugar – but why?

If you exercise regularly and pay attention to your diet, your sugar consumption is certainly in view. But even if you do not eat sweets like chocolate, you do not automatically avoid sugar. Around 80 percent of all packaged foods contain sugar. These include, for example, dairy products, various spreads or crispbread.

It should be clear to everyone that sugar has many calories. To illustrate it in numbers: 100 grams of classic table sugar contains 400 kcal. In general, table sugar, which is also referred to as sucrose, does not have the best reputation – and not unjustified. After all, it is associated with common diseases such as Diabetes, obesity and various cardiovascular problems. It also has an effect on the teeth and can lead to tooth decay.

For these reasons, more and more people are resorting to an adequate sugar substitute. There are many alternatives and often they have a clear advantage: they affect blood sugar levels less. They are also lower in calories and more tooth-friendly. Five of these alternatives to sugar are presented below and show you the advantages and disadvantages.

These possibilities exist

Sugar substitute is not equal to sugar substitute: here we distinguish into three categories. The beginning is sugar substitutes. As the Name suggests, these are sugar-like substances. These are mostly carbohydrates: so-called polyhydric alcohols, which can also be found under the term sugar alcohols. Sugar substitutes are used almost independently of insulin and thus affect blood sugar levels less than sugar.

In addition, there are sugar alternatives that originate from nature and hardly need to be processed at all. In addition to honey, this category also includes coconut blossom sugar as well as various syrups and thick juices. They also bring nutrients in the form of vitamins and minerals. However, natural alternatives to refined sugar are not always healthier.

The Trio is completed by sweeteners that are produced artificially or from natural raw materials. Aspartame may have been encountered by most, but there are others, such as acesulfame or cyclamate. The sweeteners are used in soft drinks and confectionery, for example. Although they do not contain calories, they not only provide sweetness, but also for discussions. Thus, there is a presumption that they have the same effect as sucrose on the body by causing an insulin release that triggers the appetite for more sweets. But now to the most common alternatives.

1. Xylitol

In the series of sugar substitutes belongs Xylitol, which is also known as birch sugar. Another alternative name is Xylitol. Xylitol is considered an ideal Alternative as it is obtained from vegetable raw materials. It is also found in some vegetables and berries. Even when digesting carbohydrates, humans produce small amounts of xylitol. Unlike sugar, xylitol has very little effect on blood sugar levels and the release of Insulin is very weak.

Another Benefit: xylitol is friendly to teeth and gums and is even suitable as a mouthwash. On top of that, because of these properties, it is often used in chewing gums as a sugar substitute, whereby it not only ensures a sweet taste, but at the same time is intended to prevent tooth decay. It is also suitable for baking. Xylitol can be easily exchanged for sugar in recipes. This is an advantage, especially for ambitious athletes, who want to enjoy sweets without overshadowing the calories. Compared to conventional table sugar, this substitute has about 40 percent less calories.

2. Erythritol

As a sugar substitute, Erythrit (also called Erythritol) is related to xylitol, but still provides an advantage: erythritol has zero calories and is therefore perfect for figure - conscious athletes who are in a Low Carb nutrition phase (diet or definition phase). Erythritol is versatile and represents, for example, a healthy Alternative to sweetening coffee and tea drinks. In addition, erythritol blood sugar has neutral properties, and is thus an ideal Alternative for people with Diabetes. Especially in ripe fruits, wine or some cheeses erythritol occurs. The sweetness of erythritol corresponds to about 70% of sugar (sucrose). You may have heard that large amounts of sweeteners can cause a laxative or bloating effect. However, erythritol is very digestible, because the body absorbs most of it via the small intestine and is then excreted via the urine.

3. Agave nectar

This sweetener gets its name because it is obtained from the agave plant, which is predominantly native to Mexico. Compared to sugar, agave syrup has valuable accompanying substances such as minerals and trace elements. Agave syrup is a mixture of Glucose (grape sugar) and Fructose (fructose), the fructose content being significantly higher than that of table sugar. This, in turn, is a disadvantage, because the satiety hormone Leptin is stimulated in the brain, which stimulates the appetite.

4. Honey

The bee product should be the best known representative in this series of sugar alternatives. Here are Glucose and a slightly larger proportion of Fructose contained as well as water. To achieve the same effect as with conventional table sugar, you need a smaller amount of honey-this saves calories. However, there are quite a few of them in the honey: around 300 kcal per 100 grams, to put it in numbers. So the food is not much lower in calories. In addition, the taste of honey is different from that of table sugar. Honey can also taste floral, fruity or malty depending on the variety. Honey is also unsuitable for diabetics and vegans. Honey may contain vitamins and minerals, but if Honey is heated to 40°C, these important ingredients are lost. Thus, honey as a sugar substitute for baking is only conditionally suitable.

5. Coconut blossom sugar

The name may suggest it, but coconut blossom sugar does not taste like coconut, but has a slightly caramelized Note. One advantage of coconut blossom sugar is that it has a low glycemic Index. This means that the blood sugar level is hardly affected by this natural sweetener. Coconut blossom sugar also contains vitamins and minerals. One disadvantage is that coconut blossom sugar is not one of the cheapest alternatives, especially if it comes from sustainably grown plants.

Sugar substitute from ESN: Ideal for a great lifestyle

With Xylit and Erythritol, the ESN brand offers you two of the best alternatives for your diet or Low carb lifestyle. Especially when it comes to a low-calorie diet, ESN erythritol should be your first choice, as the sugar substitute has blood sugar-neutral properties and contains no calories. So you do not have to do without sweets and can use them for baking or refining food and drinks (tea, coffee, etc.). In addition, ESN erythritol is also suitable for all vegetarians and vegans, as it is obtained from grape sugar.

ESN xylitol is also produced in Germany to the highest Standards. The sugar substitute obtained from corn impresses with a fine powder, which is very soluble. You can also use this sugar substitute like sugar without hesitation: bake, make jam or ice cream yourself – thanks to the good solubility, all this is easy. You can also use xylitol to sweeten your Porridge and curd dishes.

Whether calorie-free erythritol or low-calorie xylitol, you decide. Both substances have a low glycamic Index, which causes the blood sugar level to rise significantly less or not at all.

ESN facilitates a varied diet and helps you achieve your goals.

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