Updated on April 9th, 2023
Most people can’t last a week without using sugar, and it is the most popular sweetener used. It is used as a sweetener and as a beauty product. The rough texture of sugar helps it act as an exfoliator for the skin. It is mixed with other essential oils and healthy ingredients to form a scrub. It is also a staple ingredient for most bakers.
Safest Sugar Nutrition Facts
However, this sweetener is not a healthy choice for diabetic patients. Instead, it poses a threat to their health by spiking their blood sugar level; there is another safe sugar substitute out there that is good for diabetic patients and would still add the sweet taste sugar gives to their food.
What is Sugar?
Sugar is a natural sweet-tasting form of carbohydrate, and the body breaks it down into glucose, becoming an energy source for the body. Sugar contains sucrose, a combination of fructose and glucose, found in higher quantities in sugar cane and sugar beet, where sugar is extracted. Once extracted and processed, it becomes artificial sugars added to processed foods and beverages.
Sugars come naturally in some foods and are added to processed foods and beverages like packaged snacks and soda. Products like sugar cane, milk, honey, corn syrup, fruits, etc., contain natural sugars which can form a healthy meal.
Excess sugar intake, especially processed sugars, can cause health problems like obesity, tooth decay, diabetes, etc. Consuming excess sugar is harmful to health, and it is advisable to consume them in smaller quantities.
Sugar Used in Recipes
This sweetener is one of the main ingredients when it comes to baking. Sugars are accustomed to the sweet taste in pastries and help add structure, color, texture, and preservation to them. The added sugars are used mainly for preservation and taste. They add little or no nutritional value to the body. Foods that contain added sugars include;
Natural sugars are found in plants and animals; they can be combined with other ingredients to form a healthy meal. They include;
- Unsweetened milk
- Honey
- Fruit
- Cheese
- Sugar canes
- Sweet potatoes
Safest Sugar Substitutes
Sugars are essential ingredients in baking recipes and bever. Still, just as it adds sweet taste and texture and helps preserve these foods, it also comes with disadvantages like obesity and tooth d. It is not a healthy choice for diabetic patients.
Safe substitutes that are low in calories can be useful in regulating obesity and allowing diabetic patients and other sugar-conscious individuals to enjoy sweet-tasting pastries and drinks.
Diabetic patients need to regulate their sugar intake to avoid health complications. However, before using any of these substitutes, proper consultation with your doctor should be made. Some of these alternatives for sugar include;
Tagatose
This form of fructose can act as a good substitute for sugar. It is found in fruits like apples, pineapple, and orange and dairy products like milk when heated. Tagatose would be able to imitate the sweet taste of sugar without depositing many calories in your body, and scientists believe it has the potentials to manage type 2 diabetes and are interested in it.
Glycemic index (GI) is responsible for measuring the speed at which a particular food increases blood sugar level. According to studies, Tagatose has a low glycemic index which may support the treatment of obesity, and it’s equally beneficial to diabetic patients on a low (GI) diet. Tagatose should be used in small amounts, and however, not more than one or two tablespoons should be added to beverages as a sweetener.
This sugar substitute is rare and hard to find in physical stores; this makes it expensive than other safe substitutes.
Aspartame
This is a good table sugar alternative that can sweeten beverages because it tends to break at high temperatures. However, it is not a good substitute for heated recipes like pastries, and it’s a common substitute that is sweeter than sugar and has been in existence in the USA since the 1980s.
It is a trusted substitute used by manufacturers in low-sugar foods. Unlike Tagatose the Aspartame could be found in grocery stores. However, people with phenylketonuria should avoid this substitute, which is a rare metabolic disorder. Substitute 6 (1-gram) packets for each ¼ cup of sugar and a half tablespoon for each full tablespoon of sugar.
Neotame
This substitute can withstand high temperatures, cook delicious pastries, and add to beverages like coffee. It has a low-calorie count and is sweeter than the normally processed sugar.
The neotame is an approved sweetener.
It was approved in 2002 by the FDA as a general-purpose sweetener and a flavor enhancer for all foods except meat and poultry. There are about 113 human and animal research studies that support the safety of neotame.
Sucralose
This is a popular low-calorie sweetener, and it is used for baking and sweetening beverages. It retains its flavor in hot foods and beverages. Most bakers prefer it in achieving a low-calorie pastry, and it is available under the brand name Splenda.
Food manufacturers add granulated sugars in many products like chewing gum, baked foods, etc. Substitute half sachet or a half tablespoon of Splenda for one tablespoon of sugar. Recipes made with this product tend to bake faster than usual, so you should check for doneness sooner than the recipe specifies when using this substitute.
However, health concerns have been raised as a recent 2016 study revealed that male mice that consumed sucralose were likely to develop virulent tumors. Therefore, a medical practitioner should be consulted for better health advice before purchasing this alternative.
Saccharine
Saccharine is a zero-calorie sweetener widely available under brand names like sweet twin, Sweet ‘N’ Low, and Nectar sweet. They can be used for baking and sweetening beverages.
Some safety concerns about saccharine in the 1970s after research traced it to bladder cancer in lab rats. However, further research now supports its safety, and the National Institute of Health no longer considers this sweetener to have the potential to cause cancer. Substitute 6 (1-gram) packets for each ¼ cup of sugar and a half tablespoon for each full tablespoon of sugar.
Frequently Asked Questions (FAQs)
Are natural sugars good for diabetic patients?
Not all natural sugars are good for diabetic patients as some may contain more calories than processed sugars. Before trying out a natural sugar, proper consultation with a doctor should be made.
What is an excellent low-calorie natural sugar substitute for baking?
Honey is a low-calorie natural and great alternative for baking. After being heated, it retains its sweetness and helps achieve the desired brown color for your pastry—substitute 3 cups of honey for 1 cup of granulated sugar.
Is brown sugar good for diabetic patients?
Brown and white sugars are almost similar, so it is still not the best option for diabetic patients.
Conclusion
Sugar adds a sweet taste to beverages, candies, pastries and is enjoyed by most individuals. Processed sugars are the most consumed, but they are not the healthiest choice. These substitutes are sweet and low in calories, making them suitable for persons looking for a safer alternative for sugar.
