Are sugar alternatives 'less bad'?

BROWN SUGAR

WHAT IS IT? "Authentic brown sugar, dense and very black, preserves the components of whole-grain cane juice. Being more natural, less refined and processed than sugar, it retains more vitamins and minerals. However, the one that is marketed is not pure, it is still sugar and its caloric contribution is high," says nutritionist Monica Barreal. AGAINST Confusion comes from equateing whole sugar with blonde sugar. "It gets its color thanks to the mixture of white sugar with mingle or even artificial dyes, as many well-known brands do," Barreal says. Dr. María Garriga, of the Hospital Ramón y Cajal, provides another objection: "Sweeten less than the target, so we can fall into the consumption of a greater amount". NUTRITIONAL INFORMATION For every 100 grams, this brown "whole-grain cane" sugar, as reflected in the package, has an energy value of 380 kcal, compared to 400 kcal of white sugar. Of the 100 grams of carbohydrates from white sugar, the brunette carries 95. RECOMMENDATION "There are no significant differences in white sugar and it's more expensive," says Dr Francisco Botella of seen's nutrition area.

TABLE SWEETENER

WHAT IS IT? "Cyclamate and sacarine-based tablets [synthetic substances] to sweeten hot or cold drinks and yogurts to mitigate their unpleasant or bitter taste. They are acalóricos but are discouraged in children and pregnant women", defines Dr. Carmen Gómez Candela, head of the Clinical Nutrition and Dietetics Unit of the University Hospital La Paz. AGAINST "Sweeteners used in the food industry can sometimes cause changes to the gut microbiota, such as gas or diarrhoea," Barreal warns. Bottle adds that "it has no other nutritional effect". NUTRITIONAL INFORMATION 8 kcal per 100 grams. Zero sugars and 25.5 g of salt. "From a nutritional point of view there are sweeteners that increase blood glucose and provide calories and others that have little impact on it. The former are natural sweeteners that come from food or substances of nature and the latter are known as artificial or non-caloric, obtained by chemical processes", clarifies the nutritionist Barreal. RECOMMENDATION Garriga advises reducing the usual dose and accustoming the palate to the taste of coffee or infusion to "take them without additions". And "unsweetened yogurts."

Panela

WHAT IS IT? It's 'getting fashionable' because it's the purest sugar. "Unlike white, it is not subjected to any processing, so it retains all the vitamins and minerals present in sugar cane," Garriga describes. Montserrat Folch Munuera, nutritionist and dietitian at Teknon Medical Center and a member of Top Doctors,bets on this alternative and explains how it is obtained: "Sugarcane juice is cooked at high temperatures to form a rather dense mingle, then passed to prism-shaped molds where it is left to dry until it solidifies or curds". AGAINST "It's sugar and, therefore, for all purposes it's the same, it's just not treated. And it can't be done with the cane sugar that's extracted from the beetroot," reveals expert Gómez Candela. NUTRITIONAL INFORMATION For every 100 grams, the panela provides 376 kcal. In the section carbohydrates, of which are sugars 94 grams, also wins the starting to white sugar for the minimum. RECOMMENDATION Nutritionists instruct on the texture and taste of the panela, different from the sugar we are used to and that not everyone likes. "It contains 80-85% sugar and is more expensive," says SEEN spokesman.

Honey

WHAT IS IT? The SAR defines: "Viscous, yellowish and sweet substance, produced by bees transforming in their stomach the nectar of flowers, and returning it by mouth to fill honeycombs with it and to feed the young." The nutritionists consulted add that this saturated syrup "is obtained between two crystallizations or successive cooking in the manufacture of sugar". In fact, Bottle ensures that its sweetening power "is greater than white sugar." AGAINST "Nutritionally there are no differences in sugar. Small amounts of protein, minerals and vitamins are unre significant." NUTRITIONAL INFORMATION 332 kcal per 100 grams of product. 82.5 carbohydrates, of which are sugars 81.7 grams. 0.1 grams of fat. Barreal is in favor of the more natural versions, compared to those of the supermarket: "They contain other nutrients that turn it into food. It mainly provides glucose, fructose and water and has fewer calories than sugar." RECOMMENDATION It could be a healthier substitute for sweetening domestic, as it's natural, but Dr. Gómez Candela warns that the industry can't use it in many foods.

Aspartame

WHAT IS IT? "Aspartame is a sweetener of non-caloric chemical synthesis, in powder form, and is metabolized in the body, i.e. it is not inert, has effects that are scientifically studied. Where it has the most use is in the world of refreshing drinks, such as Coca-Cola," suggests Gómez Candela. AGAINST "They are food additives and cannot be consumed in massive doses. The problem is that at any time we will exceed the maximum recommended consumption because more and more food is being included," says Dr. de La Paz. In the packaging that ZEN has purchased, it is indicated that it is not suitable for phenylketonurates [disorder by which the body does not metabolize phenylalanine] and that it is "not suitable for foods to be cooked". Places the maximum daily intake at 40 mg per kilo of body weight. NUTRITIONAL INFORMATION Provides 399 kcal per 100 grams. Carbohydrates: 96.7 grams, of which are sugars 1.9 grams. Provides 3.1 grams of protein. RECOMMENDATION "Like sucroine, it's a chemical sweetener that has no nutritional value," says Francisco Botella, of the NUTRITION area of SEEN.

Fructose

WHAT IS IT? "It is a sweeter sugar than sucrose and with a slower absorption mechanism, so it has been used in the preparation of diabetic products. It has certain metabolic effects in relation to lipid metabolism, and that makes us no longer recommend its use," warns Dr Bottle. AGAINST Gómez Candela insists on the negative effect that its use has, for example, on nougats suitable for diabetics because "people who have this disease have to control their weight and the caloric contribution is exactly the same". NUTRITIONAL INFORMATION It has exactly the same nutritional values as sugar: 400 kcal per 100 grams and the same carbohydrates, of which sugars are 100 grams. Labelling bears the indication that each teaspoon is equivalent to two sugars. RECOMMENDATION The nutritionist of La Paz, who has participated in the preparation of the White Paper ofSugar, is contrary to its prohibition. "People should know that sugar consumption should not be abused, and that we are exceeding the recommended daily dose, but replace it in which foods it is difficult. Lactose, natural juices and some vegetables, such as green beans, carry it."

AGAVE SYRUP

WHAT IS IT? "Natural sweetener of low glycemic index, similar to the panela in terms of its nutritional value, but changing the sucrose content to fructose, which makes it less recommended," explains the SEEN expert. Garriga adds: "With greater sweetening power than sugar itself, less is added to achieve the same sweet taste but always under moderate and responsible consumption. Its glycemic index is low, so it is best tolerated by diabetic people." CONTRAS "It is obtained from a plant, the same cactus with which tequila is made, so if consumed outside the areas where it is produced, it contributes to its desupply. Plus, it has pretty much the same calories as sugar," says Gómez Candela. "The problem with this product is that it usually comes refined, resulting in a decrease in benefits," Garriga says. NUTRITIONAL INFORMATION It provides an energy value of 308 kcal per 100 grams. Sugars: 77.2 grams out of 100. RECOMMENDATION "Using foods that are not part of our culture, if they don't bring anything special, is of no greater interest," concludes Gómez Candela.

Stevia

WHAT IS IT? "This plant native to South America grows in tropical areas of Paraguay and Brazil, where it has been used for centuries as a natural caloric sweetener. In its natural state it is about 20 times sweeter than sugar and 300 times sweeter than sucrose," says Dr. Montserrat Folch, nutritionist and dietitian at Teknon Medical Center and Top Doctors. AGAINST Gómez Candela refers to the controversy regarding the sale of the natural leaf: "More studies are needed on its effects, since for us it is relatively new". Although sweeteners made from stevia keep gaining positions on supermarket shelves, they are not the plant, however large their letters are. "You have to make sure it's natural and not mixed with other sweeteners, but most of it's artificial and added to superfluous foods, such as cookies, that aren't part of a healthy diet," says Maria Garriga of Hospital Ramón y Cajal. NUTRITIONAL INFORMATION It is acaloric and provides 97.6 grams of carbohydrates, of which there are no sugars present. RECOMMENDATION Barreal clarifies that the leaf "is not eaten, but is infused in vegetable drinks or water to sweeten".

Source: www.elmundo.es