Commonly used Sugar Alcohols:

• Erythritol, a sugar alcohol that is found naturally in certain fruits, is another low calorie sweetener. However powdered erythritol will most likely be made via an industrial process. Erythritol contains about 6 percent of the calories as sugar, with 70 percent of the sweetness. Erythritol doesn’t spike blood sugar or insulin levels and has no effect on biomarkers like cholesterol or It is not absorbed into the body from the intestine, but is eventually excreted from the kidneys unchanged.

Erythritol tastes very much like sugar, although it may have a mild aftertaste.

Studies show that erythritol is very safe and is better tolerated by the body than most other sugar alcohols. However, as with other sugar alcohols, it can cause digestive issues (stomach bloating and diarrhea) if you consume too much at a time.

• Xylitol is also a sugar alcohol with a sweetness similar to sugar and is a popular sweetener. It has about 65 percent of the caloric value of sugar. Xylitol appears to have some benefits for dental health, reducing the risk of cavities and dental decay and is often used as a chewing gum. It may also improve bone density, helping to prevent osteoporosis. Xylitol doesn’t raise blood sugar or insulin levels. However, as with other sugar alcohols, it can cause digestive side effects at high doses.

Warning:  If you have a dog in your home, then you might want to keep xylitol out of the house because it is highly toxic to dogs.

Other Sugar Alcohols:

• Such as isomalt, mannitol, matitol, sorbitol, Maltodextrin and Polydextrose These aren’t easily digested and have half or less of the calories in sugar. They are used in chewing gum and sweets as they taste better than most non-calorie sweeteners and some may actually help reduce tooth decay. However in excess they too can cause bloating and diarrhea.

Natural Sweeteners:

‘Natural’ sweeteners are divided into two categories. Those that contain calories and those that don’t. When choosing the best natural sweetener consider calories, effect on blood sugar, on dental hygiene and its other beneficial effects, price and usefulness in cooking. Also do consider just how natural the ‘Natural’ sweetener really is.

Caloric Natural Sweeteners:

When you quit sugar there are a host of sugar substitutes that health conscious people often eat for sweetness. Unfortunately most of them are still packed full of fructose, in some instances even contain more fructose than regular table sugar. Most really aren’t much different from sugar. They may contain slightly smaller amounts of fructose and some tiny amount of nutrients, but your liver really won’t be able to tell the difference and hence these should be avoided.

However, in the context of a healthy, real food based diet, small amounts of these true natural sugars won’t cause harm.

Caloric Natural Sweeteners can be better than sugar because:

1. They can contain more fibre (both soluble and insoluble) and this can help regulate sugar absorption and lower the glycemic
2. They often contain important nutrients such as B vitamins and
3. They may not contain chemical residues caused by refining
4. They can have medicinal qualities.
5. They tend not to be as addictive as pure sugar or high fructose corn syrup.

However not all are the same and some are more ‘Natural’ than others. In addition they all contain sugars of different types, some of which are harmful to teeth and, like sugar, can cause health problems if taken in excess. Moderation is the key and they should be used instead of refined sugar, not in addition to it.

In many cases these are the oldest sweeteners known to man. Before modern times the only sweeteners available were honey and dried fruits such as figs and dates.

• Organic Rapadura / Jaggery / Gur / Panela, is an unrefined sugar obtained from raw concentrated sugarcane juice, and also from date and coconut palm sap, by boiling the sap till it solidifies and then made into blocks. It has a high nutritional value as it retains most of the natural vitamins and minerals because, unlike sugar, it is not separated from the nutrient dense molasses part of the sugar cane during the pressing and drying process.

Unlike sugar, a simple carbohydrate that is easily absorbed by the body, Jaggery is a complex carbohydrate that provides energy to the body gradually and for a longer time, avoiding blood sugar spikes.

Jaggery has long been recognized for its many health benefits. It detoxes the liver by flushing out harmful toxins from the body. When consumed regularly it cleanses the blood and also the respiratory system and intestines. Mixed with warm water it is used as a drink to treat cold and cough symptoms. Jaggery is loaded with antioxidants and minerals such as zinc, selenium, potassium and sodium which help prevent free radical damage and also boost resistance against infections. Its processing in iron vessels also gives it high iron content. Jaggery also helps increase the total count of hemoglobin in the blood, maintain blood sugar levels and control obesity. Consumption of a small

piece of jaggery after eating a heavy meal or after eating meat facilitates digestion.

However, consume jaggery in moderation, as it is slightly higher in calories, containing up to 4 cal/gram and also contains about 35 percent fructose.

• Rock Candy/Patika Bellam/Mishri – The only difference between sugar and Rock Candy is that it is allowed to form larger crystals than is typically the case for table sugar. There is no chemical difference; there are no medicinal differences.
• Sugar Cane Juice is alkaline in nature because of the high concentration of calcium, magnesium, potassium, iron and manganese, which help prevent diseases like cancer that cannot survive in an alkaline environment. Its high potassium levels aids digestion and its high insoluble fibre content aids in losing It is also high in soluble fibres which aids digestion, reduces bad cholesterol, aids liver function, improves skin condition and helps in losing weight. It also helps promote bone growth and improves kidney function. Though sweet in taste, it has low GI and works well even for diabetics. It also prevents bad breath and tooth decay. It has a high anti-oxidant ability and also has anti-inflammatory and anti-allergic properties. It helps to reduce bilirubin levels in patients suffering from jaundice, and maintains protein levels in those with febrile (fever causing) disorders. It contains policosanols and hence should not be taken by those taking blood-thinning medications. Sugarcane juice is oxidized within 15 minutes of exposure to air, hence it should be consumed soon after extraction. Adding lemon juice to it improves taste and adds to its beneficial effects.
• Liquorice Root (Atimadhuram / Mulethi) – It has a sweet taste. It also has many health benefits. It helps protect the stomach lining and is used to treat various ailments that involve the digestive tract. It has anti-inflammatory and anti-spasmodic and mild laxative properties. Liquorice tea is taken to cure cough, menstrual cramps, constipation and arthritis.However, over consumption might lead to edema and effect normal bowel movements, hence it should be treated as a medicine and limited to one cup of tea each day during the treatment. It is not to be consumed regularly.Pregnant women and others suffering from high blood pressure should avoid Liquorice.
• Fructose – A fruit sugar that has the same calories as sucrose but is sweeter. It is however processed differently in the body as it can only be metabolized by the liver in any significant amounts, and therefore its consumption should be very It is present in both fruit and some vegetables. Eat little and with care.This is not a problem if we eat a little bit (such as from fruit) before a meal or just after we just finished exercising. In this case, the fructose will be turned into glycogen and be stored in the liver until we need it.However, if the liver is full of glycogen (a more common circumstance) eating a lot of fructose overloads the liver, forcing it to turn the fructose into fat, leading to ‘Fatty Liver’ metabolic diseases.
• Agave is a sugar substitute made from the same Mexican succulent that tequila is made from. It contains roughly 90 per cent fructose – higher than sucrose! Avoid.
• Coconut sugar/nectar/syrup: It is made from the sap from a coconut palm and not from the milk of its nut. It has a high fructose content but an extremely low glycemic index and many beneficial nutrients. It is granulated which makes it convenient to use in place of ordinary sugar. It is produced in natural eco friendly way and in a sustainable form of agriculture. However it is mostly sucrose so moderation is important. Has a lovely flavor and is great for cooking.
• Honey: Tastes great and has antifungal, anti bacterial and medicinal qualities and contains Pre and Probiotics. It does not ferment in the stomach. Best to choose an organic and raw honey from a reliable apiary. Honey has 40 percent fructose It also has some Trehalose which protects against some of the adverse effects of fructose. Poorer quality honey can be sourced from bees that are fed sugar, and so is little better than sugar. Processed and filtered honey or if heated above 46⁰C, loses many of its beneficial effects. Honey has a high glycemic index and is harmful to teeth. Honey is also a high carb sweetener. So moderation is key.
• Maple Syrup: Is a totally natural and unrefined product and has a beautiful and distinct flavor. Often used as a healthier sugar alternative. Unlike other sugar substitutes it does have some health benefits, it is high in B vitamins and minerals, but it still contains about 40 percent fructose so moderation is important. It has a slightly lower glycemic index than sugar but is unsuitable for diabetics. It is quite expensive and therefore many restaurants instead provide a flavored form of high fructose corn sweetener. Beware!!
• Blackstrap Molasses. Is made from cane sugar, and is the goodness left over after the refining process. It is very high in nutrients and nutrients such as Magnesium, Iron, and Potassium. It has a strong flavor and consequently is not suitable for all Again it is high in sugar so moderation is recommended. Choose the unsulphered variety.
• Dates are often used to sweeten “sugar-free” recipes, but they contain roughly 30 percent fructose. Plus they often need to be used in large quantities to get the same sweetness. Moderation is important.
• Rice malt syrup is made from fermented cooked rice. It’s a blend of complex carbohydrates, maltose and glucose. It’s 100 per cent fructose free. It is a preferred sweetener of choice where carbohydrates are not restricted.
• Concentrated Fruit Juices are increasingly being used as ‘healthy’ substitutes for sugar. For example energy bars and snacks sold in health food shops are often sweetened this way. Fruit is an excellent source of nutrient and the juice often contains much of the value. However, most fruit juices are very high in fructose. Apple juice is almost 60 percent pure fructose and pear juice is almost 70 percent. The dangers of fructose have been repeatedly demonstrated scientifically in recent years. So fruit juice is not recommended except in small quantities. In addition fruit juice is very detrimental to teeth, in fact more so than sugar because of the acid present. Avoid.

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