When trying to cut down on sugar and calories, It is important to have a basic understanding of what sugars and sugar substitutes are, and most importantly, how it’s metabolized by the body so you can make an educated choice on which one is a better option for you.
So, let’s break down the 5 most used sweeteners today, starting with Sucrose or table sugar:
1. SUCROSE- It is a type of simple sugar made up of two monosaccharide molecules (glucose & fructose) linked together by a glycosidic bond, making it a disaccharide. Other examples of disaccharide sugars are Lactose (found in dairy) and Maltose (found in starch).
Disaccharides are water-soluble sugars, meaning when digested, it goes through a hydrolysis reaction (reaction to water) which breaks down its glycosidic bond, reversing it into two monosaccharides. This breakdown happens quickly, as disaccharides are composed of only two molecules, causing them to rapidly reach the bloodstream and raise blood glucose levels. This kicks the pancreas into action to secrete enough insulin to allow the glucose in the blood to enter the cells, where it can be immediately used for energy or stored as glycogen for later use.
Glycogen gets stored in muscle tissues and the liver, with about 400g in the muscles and 100g in the liver.
The important thing to note here is, that any glucose not used for energy or stored as glycogen, gets converted into Triglycerides, or better known as, FAT.
When consumed often and in high amounts, sucrose can cause unwanted weight gain and insulin resistance, which can lead to an array of health problems such as diabetes and cardiovascular disease.
2. FRUCTOSE - It is a simple sugar, a monosaccharide. As mentioned above, Fructose is one of the molecules linked to Glucose that form Sucrose. Fructose is mostly found in fruits, honey, and agave.
Fructose is sweeter than glucose, which is why it is commonly added to processed foods as “High-fructose corn syrup”.
The important thing to know about Fructose is, that unlike any other type of sugar, it can only be metabolized by the liver, where a small amount gets converted into glucose and stored as liver glycogen, while the rest gets converted to triglycerides (FAT).
When you eat fruit, the body gets to break down fiber and other nutrients along with fructose which helps slow down digestion and delivery of fructose to the liver. However, when consuming high amounts of fructose, especially in processed or liquid form, the liver is hit with more than it can handle.
For this reason, fructose can be extremely problematic and should be avoided as a sweetener, and its best consumed in its natural form and appropriate amounts.
3. SUGAR ALCOHOLS - It is neither sugar nor alcohol. It is an organic compound known as Polyols that naturally derives from fruits & vegetables. It is classified as a “low-digestible carbohydrate”, meaning it is not absorbed by the small intestines. It contains one-third, to half fewer calories than regular carbohydrates and it is around 20-40% less sweet than table sugar.
Some commonly used sugar alcohols are Xylitol, Erythritol, Sorbitol, and Maltitol, to name a few.
Although naturally occurring, most sugar alcohols produced today and used in most food products are man-made processed from other sugars.
Sugar alcohols do not get absorbed by the small intestines. However, when it reaches the large intestines, it does get partly fermented by bacteria, causing many gastrointestinal issues, such as bloating, stomach cramps, and diarrhea, especially when consumed in large amounts.
Sugar alcohols are a low-calorie, sugar-free sweetener option; however, it is important to consider the negative effects it may have on digestive health. Particularly for anyone dealing with digestive issues such as IBS, leaky gut, or gastric candida growth.
4. ARTIFICIAL SWEETENERS - It is a synthetic sugar substitute. While not all artificial sweeteners are the same, they all have 2 things in common: It is many times sweeter than table sugar and contains virtually zero calories.
The most popular artificial sweeteners are Aspartame (Equal) and Sucralose (Splenda), found in many diet/sugar-free products such as soft drinks, yogurt, chewing gum, and protein powders.
Artificial sweeteners provide the desired sweet taste with zero added calories or impact on blood sugar levels; however, it does not come without added negative effects.
Aspartame has been extensively studied and many believe it to be a potentially dangerous product.
One of its ingredients is methanol, which can easily be broken down to free methanol when exposed to heat (85F or higher) which could easily happen when stored in a hot warehouse or truck. Free methanol then converts to formaldehyde, and both are carcinogenic substances, meaning it interferes with normal cellular processes and can lead to cancer.
Sucralose, though still an artificial sweetener, it is a much safer option than other artificial sweeteners, mostly due to its stability. Studies have found no carcinogenic, reproductive, or neurological effects in the body.
When ingested, most of it does not get absorbed by the gut and gets excreted in the feces. While the small amount that does get absorbed gets removed from the blood by the kidneys in the urine.
It is important to note, that sucralose can disturb microbiome balance by killing gut bacteria which can lead to inflammation. While it can be a safer zero-calorie sweetener option, it should be used in moderation.
5. STEVIA SWEETENER – It is a purified extract from the Stevia plant. It is made up of a component called Steviol Glycosides, which is responsible for its sweet taste.
Steviol Glycosides pass through the upper gut fully intact, therefore, it provides zero calories, and it does not have an impact on blood sugar levels (or insulin response). In the colon, Steviol Glycoside is hydrolyzed into Steviol by gut bacteria. Steviol gets absorbed and metabolized by the liver and excreted in the urine.
Due to its natural source and zero-calories, Stevia is considered the healthiest sweetener option available today (though it has not been extensively studied). The one downside of Stevia is its slightly bitter taste (which some enjoy).
To know what is used in your favorite products, make sure to read the labels. That way you can make a conscious decision if it is something you should keep in your diet or not.
-Your Coach
