Processed Sugar has been considered as the no.1 health hazard today ( of course other than COVID pandemic). This topic is always debatable for many decades, and we are still reluctant to use Sugar-Free sweeteners. Many myths have surrounded these products for ages even in research and the medical community.Sugar has been found as a major culprit for Diabetes and obesity and researchers are corporates are searching for healthier alternatives for sugar, which can also satisfy taste buds like sugar.
Many products are available in the market, but there is no specific guideline on using these in various foods. Here I have tried to compile a simplified list of popular products to use them according to personal needs.
1.Asparmate
Calories: 4/gm (same as sugar)
200 times sweet compared to sugar
Daily allowance: 40 mg/kg
Historically this has been the first compound found to be closest to sugar in terms to taste. Calories are not an issue as only small quantities are required.
It cannot be used for baking and cooking, at high temperatures, it breaks down the protein content of food. Due to this drawback, it has been majorly replaced by Sucralose
Undesirable effects: Increase oxidative stress and inflammation , alteration of gut microbiota ( responsible for digestion), Phenylketonuria (prohibited in genetic disorder)
2. Sucralose
Calories: 3.36kcal/gm
Consumption limit: 900mg /kg
600 times sweet compared to sugar.
This one is kind of a prodigy of Aspartame. Sort of An upgraded version.
It is three-time as sweet as Aspartame and best part is that, it can used for baking and cooking, as a bulk sweetener with no deleterious effect of food quality and taste.
Several studies have been conducted since its birth, many animals studies have shown hazardous effects in animals when consumed in very large quantities, but human studies are still inconclusive.
3.Stevia
Zero Calories
100-150 times sweet compared to sugar
Daily allowance: 4mg/kg
Stevia is the only natural product with no side effects that have become popular amongst many others. Leaves plant family Stevia Rebaudiana has been found to have natural sweetness.
Despite this, stevia is not a favourite sweetener yet, because its taste is not similar to sugar, it also has Bitterness and prolonged after taste, which is quite annoying on taste buds.
Many chemists are trying to extract the bitterness out of stevia, we are looking forward to see better Stevia products in near future.
4. Erythritol
Calories: 0.2kcal/gm
Daily allowance: 0.6 mg/kg
Only 70% sweet compared to sugar
It is extracted from the fermentation of fruits and vegetables (most commonly corn)
Erythritol has no side effects, No bitterness or after taste. It can be safely used as a Bulk sweetener in baking and cooking.
Studies have found that Erythritol also has antioxidant properties, hence it is also called a Sweet Antioxidant.
Undesirable effects: G.I Upset in high doses, Laxative effects, Nausea and bloating.
Note: Brand names in photos are used for reference and not for promotion.
Last updated: 2021-06-15
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