Sugar Substitutes: List, Background And Areas Of Application

Sugar is unhealthy and, in large quantities, promotes the development of typical lifestyle diseases such as obesity, high blood pressure, and diabetes. Reason enough to avoid him wherever possible. Sugar substitutes are a good alternative.

What are sugar substitutes?

Like sweeteners, sugar substitutes are sweeteners. However, while sweeteners such as aspartame and stevia sugar contain almost no calories and have a significantly higher sweetening power than table sugar, sugar substitutes are similar or less sweet. Their calorie content is lower, and their chemistry is similar to that of normal sugar. Sweeteners, also known as sugar alcohols, have the great advantage that they are metabolized independently of insulin. Therefore, sugar substitutes are suitable for diabetics who, thanks to recipes with sugar alternatives, do not have to do without sweet treats. And: In contrast to the sweeteners, the substitutes have a better reputation. From the point of view of the consumer center, however, it cannot be said that sugar substitutes are natural and healthier. Because the production takes place as with synthetic sweeteners in industrial processes.

Overview of sugar substitutes

The following sugar substitutes are approved in the European Union and have therefore been declared harmless to health by the European Food Safety Authority (EFSA):

• Xylitol/xylitol (birch sugar, E 967)
• Erythritol/Erythritol (E 968)
• Isomalt (E 953)
• Sorbitol/Sorbitol (E 420)
• Mannitol (E 421)
• Lactitol/Lactitol (E 966)
• Maltitol/Maltitol (E 965)
• Polyglycitol syrup (E 964)

No maximum amounts have been set for the sugar substitutes: they may be added to foods in unlimited quantities. If, however, more than 10 percent is contained in a food, the reference to a laxative effect in the event of excessive consumption is mandatory. This is one of the common side effects of sugar substitutes, and bloating and abdominal pain can also occur. Diarrhea is the most common cause of isomalt and mannitol, while xylitol and erythritol are the most tolerable in this regard. Otherwise, according to current knowledge, sugar substitutes are not harmful to humans.

The most common sugar substitutes and what you can do with them

Sugar substitutes such as erythritol and xylitol are just as suitable for cold dishes as they are for cooking and baking. With xylitol, the dosage is very simple, because you can replace normal sugar 1:1 with birch sugar – it has the same sweetening power with 40 percent fewer calories. Erythritol is about 40 percent less sweet than table sugar, which is why more of it may need to be used. On the other hand, erythritol has almost no calories. Sorbitol, which is also frequently used, is only half as sweet as sugar with the same energy content. For baking, it is best to use the sugar substitutes in powder form.