Low/zero calorie plant based sweeteners have been gaining ground in the last few decades and there are now several types readily available. Do you use plant based low calorie sweeteners? I do occasionally - but I personally use so little sugar its not really worth me buying them.
There is a wealth of confusing information about the dangers and/or health benefits of plant based sugar substitutes - but the bottom line is that none of them have ever been subjected to long-term scientific study. Although some of the plant based substitutes have been known and used for centuries by indigenous people, the products we buy are unlikely to resemble the original source. Many of them undergo industrialised processing which can remove essential nutrients.
After some research, I would recommend the following website for detailed and balanced information about the pros and cons of sugar alternatives: https://authoritynutrition.com
The most popular plant based sweeteners are:
Stevia (made from the leaves of the Stevia plant) is also marketed under the trade names of Truvia, PureVia and SweetLeaf. Despite the different names, the sweetener is essentially the same product.
Sugar Alcohols. These include Malitol, Sorbitol and Xylitol and Erythritol. Several sugar alcohols are found naturally in fruits and vegetables. However, most are produced industrially, where they are processed from other sugars, such as the glucose in corn starch.
Agave Syrup. Made from the sap of the Agave plant. Agave is also used to make Tequila. Once again it is industrially processed. Agave syrup is high in fructose.
Yacon Syrup. Made from the root of the Yacon plant. The syrup is high in fructooligosaccharides, which feed the good bacteria in the intestine.
Monkfruit “luo han guo”. Made from Monkfruit Juice, which is then dried and turned into a concentrated powder. Also marketed Norbu (Aus) and Purefruit (USA). Difficult to obtain in the UK.
Natvia. This is a blend of Erythritol and Stevia.
There are a number of other plant based sweeteners but beware - these are no lower in calories than sugar although some may contain beneficial vitamins and minerals. Here are some of the most popular:
Rapadura is the pure juice extracted from the sugar cane. Also marketed as Sucanat and Panela.
Coconut Sugar is made from the nectar of the coconut blossom. Its also marketed as
Coconut blossom sugar and coconut syrup (made by adding water and boiling).
Rice malt syrup made by fermenting cooked rice to break down the starches and turn them into sugars
Its GI index is higher than table sugar and higher than almost any other sweetener on the market. It has also been associated with arsenic contamination.
There is a wealth of confusing information about the dangers and/or health benefits of plant based sugar substitutes - but the bottom line is that none of them have ever been subjected to long-term scientific study. Although some of the plant based substitutes have been known and used for centuries by indigenous people, the products we buy are unlikely to resemble the original source. Many of them undergo industrialised processing which can remove essential nutrients.
After some research, I would recommend the following website for detailed and balanced information about the pros and cons of sugar alternatives: https://authoritynutrition.com
The most popular plant based sweeteners are:
Stevia (made from the leaves of the Stevia plant) is also marketed under the trade names of Truvia, PureVia and SweetLeaf. Despite the different names, the sweetener is essentially the same product.
Sugar Alcohols. These include Malitol, Sorbitol and Xylitol and Erythritol. Several sugar alcohols are found naturally in fruits and vegetables. However, most are produced industrially, where they are processed from other sugars, such as the glucose in corn starch.
Agave Syrup. Made from the sap of the Agave plant. Agave is also used to make Tequila. Once again it is industrially processed. Agave syrup is high in fructose.
Yacon Syrup. Made from the root of the Yacon plant. The syrup is high in fructooligosaccharides, which feed the good bacteria in the intestine.
Monkfruit “luo han guo”. Made from Monkfruit Juice, which is then dried and turned into a concentrated powder. Also marketed Norbu (Aus) and Purefruit (USA). Difficult to obtain in the UK.
Natvia. This is a blend of Erythritol and Stevia.
There are a number of other plant based sweeteners but beware - these are no lower in calories than sugar although some may contain beneficial vitamins and minerals. Here are some of the most popular:
Rapadura is the pure juice extracted from the sugar cane. Also marketed as Sucanat and Panela.
Coconut Sugar is made from the nectar of the coconut blossom. Its also marketed as
Coconut blossom sugar and coconut syrup (made by adding water and boiling).
Rice malt syrup made by fermenting cooked rice to break down the starches and turn them into sugars
Its GI index is higher than table sugar and higher than almost any other sweetener on the market. It has also been associated with arsenic contamination.
