Cutting back on sugar is a goal for many people desiring better health, and for this, many people use zero-calorie sweeteners. These sugar alternatives fulfill the sweet desire without a load of calories, making them great options to lose weight, regulate diabetes, or simply to cut down on sugar intake. Here at Organicbiofoods, we have combed through the lists to bring 4 of our favourtie cane sugar alternatives categorized as zero-calorie options, along with the pros and cons of each.
1. Stevia
Pros:
- Natural Origin: Stevia is derived from the leaves of the Stevia rebaudiana plant, making it a natural sweetener. It’s widely available in both liquid and powdered forms, and can be used in a variety of recipes.
- Calorie Free: Stevia is completely calorie-free, making it an excellent option for those looking to reduce calorie intake while still enjoying sweet flavors.
- Blood Sugar Friendly: Stevia does not raise blood sugar levels, making it a safe option for people with diabetes or looking to control their blood sugar.
Cons:
Aftertaste: Some people find that stevia has a bitter, or liquorice-like aftertaste, which does not sit particularly well in certain foods or drinks.
Limited Baking Use: Since stevia neither caramelizes nor provides bulk like sugar, it becomes cumbersome to bake with it when the physical properties of sugar are indispensable.
Potential Processing Concerns: Although stevia is a natural product, some of the processed forms may contain added compounds or be heavily refined, and therefore they are not very appealing as natural sweeteners.
2. Erythritol
Pros:
- Digestive Tolerance: Compared to the other sugar alcohols, erythritol is less likely to cause digestive distress, like bloating or diarrhea, since it is absorbed into the body through the blood long before it reaches the colon.
- No Blood Sugar Impact: Erythritol has a glycemic index of zero, indicating that it does not affect blood sugar or insulin levels, which is particularly good for diabetic patients.
- Zero Calories: Erythritol is a sugar alcohol that is sweet without containing any calories, making it particularly appropriate for people who are watching their weight.
Cons:
- Cooling Aftertaste: Erythritol can generate a cooling effect in the oral cavity, which some people find strange or off-putting in some foods.
- Not as sweet as sugar, erythritol is theoretically about 60 to 70 percent as sweet. This could potentially mean that more would have to be used to reach the taste of sweetness that you desire, possibly affecting the texture of your baked goods.
- Potential Digestive Issues: Although generally well-tolerated, the consumption of large quantities of erythritol may still lead to slight digestive discomfort for some individuals.
3. Monk Fruit Sweetener
Pros:
- Natural Sweetener: Monk fruit, also known as luo han guo, is a natural sweetener extracted from the monk fruit. It’s becoming increasingly popular due to its natural origins.
- Zero Calories Monk fruit sweetener boasts the remarkable feature of containing zero calories, making it an excellent choice for anyone aiming to manage their weight while still indulging in sweetness.
Zero Glycemic Impact: Similar to stevia sweetener, the sweetener from monk fruit has no impact on blood sugar levels, making it perfect for diabetics monitoring their glucose.
Cons:
- Cost: To some consumers, the high price of Monk fruit sweetener compared to the likes of other sweeteners may portray a disadvantage.
Flavor variability: Monk fruit may taste differently based on the brand and concentration, unlike stevia, most of which is mixed with bitterness, but sometimes a little experimentation is all that is needed to get the sweetness just right. - Processing: Some monk fruit sweeteners are mixed with other sweeteners or fillers like erythritol, so it’s important to check the label if you’re looking for a pure product.
4. Sucralose (Splenda)
Pros:
- Heat Stable: Sucralose is heat resistant and does not degrade, allowing it to maintain stability even after heating, hence useful in baking and cooking where a stable sweetener is required.
- Easily Available: Sucralose is available in most supermarkets and is often used in a variety of diet products, making it easily accessible.
- Zero Calories: Sucralose is a popular artificial sweetener that provides sweetness without any calories, rendering it common among consumers watching their caloric intake.
Cons:
- Artificial Origin: Sucralose is an artificial sweetener, which may be a downside for those looking to avoid synthetic ingredients in their diet.
- Potential Health Concerns Even though sucralose is widely acknowledged to be safe, some studies have brought forth very critical concerns about its effects on gut health and potentiality to change the gut bacteria, hence having long-term health implications.
- Possible Aftertaste: Some people report a slight aftertaste with sucralose, especially when used in larger quantities or in certain types of beverages.
Switching to zero-calorie sweeteners is a practical way to reduce sugar intake and manage your health more effectively. Stevia, erythritol, monk fruit sweetener, and sucralose each offer unique benefits and potential drawbacks. Here are Organicbiofoods, we would recommend Stevia and monk fruit over others for being natural and plant-based, although erythritol is known for its digestibility, and sucralose for its versatility in cooking. However, taste preferences, cost, and any personal health considerations should guide your choice.
