Without further ado, I\u2019m going to list the most common alternatives to refined sugar, together with their attributes and draw-backs. Hopefully, this will enable you to make an informed decision regarding the best choice for you.<\/p>\n
\u2018Natural\u2019, unrefined sugars, to include:<\/h3>\n\n- Honey <\/em><\/li>\n
- Molasses <\/em><\/li>\n
- Coconut Sugar<\/em><\/li>\n
- Coconut blossom nectar<\/em><\/li>\n
- Agave nectar<\/em><\/li>\n
- Fructose or \u2018fruit sugar\u2019<\/em><\/li>\n
- Brown rice syrup<\/em><\/li>\n
- Maple syrup<\/em><\/li>\n
- Date sugar<\/em><\/li>\n<\/ul>\n
![\"\"](\"https:\/\/www.lowcarbprogram.com\/life\/wp-content\/uploads\/iStock-1150297854-300x200.jpg\")
<\/p>\n
Essentially, all sources of sugar \u2013 however they are processed and from wherever they are sourced \u2013 are broken down into the same, single molecule: glucose. It\u2019s important to realise that clever marketing is often behind their somewhat saintly appearance. Because they tend to be less refined than \u2018the white stuff\u2019, they may contain traces<\/em> of vitamins and minerals \u2013 but in quantities so slight, you\u2019d need to consume a hefty amount in order to gain any notable benefits. Doesn\u2019t that defeat the object of avoiding sugar in the first place?<\/p>\nHoney, fructose, coconut blossom and lesser known types of sugar, e.g.<\/em> yacon syrup, have a reportedly low glycaemic index (GI) value. This means they\u2019re released into the bloodstream more slowly, offering a marginally healthier stance. Still, it\u2019s advisable to avoid all of the above where possible, as they still have the potential to raise blood glucose levels and interfere with weight loss.<\/p>\nSugar alcohols, such as:<\/h3>\n\n- Xylitol <\/em><\/li>\n
- Erythritol<\/em><\/li>\n<\/ul>\n
Despite their name, sugar alcohols have little to do with sugar \u2013 or alcohol. Chemically, they can perhaps be considered the \u2018less naughty second cousins\u2019 of sugar itself (we\u2019ll use that analogy).<\/p>\n
Classed as natural, sugar alcohols are extracted from sources like corn or birch trees. Their sweetness, texture and appearance are roughly equal to that of sugar, yet they contain around a third of the calories. They also have a much lower impact on blood glucose levels; erythritol is said to have a lower GI value compared with xylitol.<\/p>\n
Unlike artificial sweeteners, they can be used in baking and other recipes, gram-for-gram. The great thing about sugar alcohols is that they do not contribute to tooth decay. Ironically, xylitol is featured in many oral care products, sugar-free sweets and gum in Norway, because of its suggested role in cavity prevention. <\/em><\/p>\nOn the flipside, consuming large quantities of sugar alcohols has been linked to gastrointestinal disturbance. Most likely, this is because they\u2019re mostly absorbed in the gut, which can produce symptoms such as bloating, gas, and possibly diarrhoea. Some people also note a cooling, menthol-type aftertaste, which might overpower other flavours.<\/p>\n
![\"\"](\"https:\/\/www.lowcarbprogram.com\/life\/wp-content\/uploads\/iStock-471847492-1-300x200.jpg\")
<\/p>\n
Stevia<\/h3>\n
Stevia has gained a lot of recognition in recent years, promoted as a \u2018miracle\u2019 product of sorts. Derived from the leaves of the Stevia rebaudiana plant \u2013a type of herb \u2013 its sweetness comes from naturally occurring compounds known as steviol glycosides<\/em>. These are incredibly sweet (much more so than sugar), thus a little goes a long way.<\/p>\nPure stevia has a slightly bitter aftertaste that\u2019s akin to liquorice (I\u2019ve also heard this described as sherbet, or even lavender). Often, it can be used as a \u2018booster\u2019 with sugar alcohols; this tends to counteract any unpleasant aftertaste of either, and cut down on the amounts used.<\/p>\n
One thing to be aware of is that many stevia products contain \u2018bulking\u2019 agents that are high in carbs, e.g.<\/em> maltodextrin \u2013 a type of sugar. These are often cunningly hidden, so scrutinising labels is essential when you go shopping!<\/p>\nSucralose, aspartame and acesulfame-k<\/h3>\n
Popular in decades previous, artificial sweeteners are decreasing in popularity, due the bad press they\u2019ve received. Certain health conditions such as Alzheimer\u2019s, attention-deficit disorder (ADD) and even certain cancers have been linked to sweeteners like aspartame, which are\u00a0routinely found in diet soft drinks. It\u2019s worth noting that results obtained from certain studies could be misleading, due to the absence of human subjects, and unrealistic quantities of sweeteners being used.<\/p>\n
Currently there is no concrete evidence to suggest that artificial sweeteners are dangerous in small amounts<\/em>. However, long-term effects are still debatable. Moreover, there appears to be a growing movement towards more natural products.<\/p>\nThe bittersweet reality<\/h3>\n
Conclusively, moderation<\/em> is a good mantra. The focus of the Low Carb Program is to reduce the desire for sweet foods (whether they contain sugar or not) in their entirety. There is some evidence to indicate that artificial sweeteners can stimulate the appetite and promote cravings for sugar. This of course, could prove detrimental as a Low Carb Program member.<\/p>\nTry examining your overall food intake. This gives a clearer picture of your eating habits, and offers a degree of lenience. For instance, we\u2019re often asked whether \u2018diet\u2019 or \u2018light\u2019 versions can be a straightforward swap to their sugary counterparts. On occasion, I don\u2019t see a problem with this. However, drinking habitually \u2013 say, daily, or several times daily \u2013 may present a cause for concern.<\/p>\n
<\/p>\n
Essentially, all sources of sugar \u2013 however they are processed and from wherever they are sourced \u2013 are broken down into the same, single molecule: glucose. It\u2019s important to realise that clever marketing is often behind their somewhat saintly appearance. Because they tend to be less refined than \u2018the white stuff\u2019, they may contain traces<\/em> of vitamins and minerals \u2013 but in quantities so slight, you\u2019d need to consume a hefty amount in order to gain any notable benefits. Doesn\u2019t that defeat the object of avoiding sugar in the first place?<\/p>\n Honey, fructose, coconut blossom and lesser known types of sugar, e.g.<\/em> yacon syrup, have a reportedly low glycaemic index (GI) value. This means they\u2019re released into the bloodstream more slowly, offering a marginally healthier stance. Still, it\u2019s advisable to avoid all of the above where possible, as they still have the potential to raise blood glucose levels and interfere with weight loss.<\/p>\n Despite their name, sugar alcohols have little to do with sugar \u2013 or alcohol. Chemically, they can perhaps be considered the \u2018less naughty second cousins\u2019 of sugar itself (we\u2019ll use that analogy).<\/p>\n Classed as natural, sugar alcohols are extracted from sources like corn or birch trees. Their sweetness, texture and appearance are roughly equal to that of sugar, yet they contain around a third of the calories. They also have a much lower impact on blood glucose levels; erythritol is said to have a lower GI value compared with xylitol.<\/p>\n Unlike artificial sweeteners, they can be used in baking and other recipes, gram-for-gram. The great thing about sugar alcohols is that they do not contribute to tooth decay. Ironically, xylitol is featured in many oral care products, sugar-free sweets and gum in Norway, because of its suggested role in cavity prevention. <\/em><\/p>\n On the flipside, consuming large quantities of sugar alcohols has been linked to gastrointestinal disturbance. Most likely, this is because they\u2019re mostly absorbed in the gut, which can produce symptoms such as bloating, gas, and possibly diarrhoea. Some people also note a cooling, menthol-type aftertaste, which might overpower other flavours.<\/p>\n Stevia has gained a lot of recognition in recent years, promoted as a \u2018miracle\u2019 product of sorts. Derived from the leaves of the Stevia rebaudiana plant \u2013a type of herb \u2013 its sweetness comes from naturally occurring compounds known as steviol glycosides<\/em>. These are incredibly sweet (much more so than sugar), thus a little goes a long way.<\/p>\n Pure stevia has a slightly bitter aftertaste that\u2019s akin to liquorice (I\u2019ve also heard this described as sherbet, or even lavender). Often, it can be used as a \u2018booster\u2019 with sugar alcohols; this tends to counteract any unpleasant aftertaste of either, and cut down on the amounts used.<\/p>\n One thing to be aware of is that many stevia products contain \u2018bulking\u2019 agents that are high in carbs, e.g.<\/em> maltodextrin \u2013 a type of sugar. These are often cunningly hidden, so scrutinising labels is essential when you go shopping!<\/p>\n Popular in decades previous, artificial sweeteners are decreasing in popularity, due the bad press they\u2019ve received. Certain health conditions such as Alzheimer\u2019s, attention-deficit disorder (ADD) and even certain cancers have been linked to sweeteners like aspartame, which are\u00a0routinely found in diet soft drinks. It\u2019s worth noting that results obtained from certain studies could be misleading, due to the absence of human subjects, and unrealistic quantities of sweeteners being used.<\/p>\n Currently there is no concrete evidence to suggest that artificial sweeteners are dangerous in small amounts<\/em>. However, long-term effects are still debatable. Moreover, there appears to be a growing movement towards more natural products.<\/p>\n Conclusively, moderation<\/em> is a good mantra. The focus of the Low Carb Program is to reduce the desire for sweet foods (whether they contain sugar or not) in their entirety. There is some evidence to indicate that artificial sweeteners can stimulate the appetite and promote cravings for sugar. This of course, could prove detrimental as a Low Carb Program member.<\/p>\n Try examining your overall food intake. This gives a clearer picture of your eating habits, and offers a degree of lenience. For instance, we\u2019re often asked whether \u2018diet\u2019 or \u2018light\u2019 versions can be a straightforward swap to their sugary counterparts. On occasion, I don\u2019t see a problem with this. However, drinking habitually \u2013 say, daily, or several times daily \u2013 may present a cause for concern.<\/p>\nSugar alcohols, such as:<\/h3>\n
\n
<\/p>\nStevia<\/h3>\n
Sucralose, aspartame and acesulfame-k<\/h3>\n
The bittersweet reality<\/h3>\n