The negative impact of excessive sugar consumption on overall health has been well-documented for years, leading many to seek sugar substitutes. As Australians adopt healthier lifestyles, reducing sugar intake has become a priority. Thankfully, there are various approved sugar substitutes available, enabling us to enjoy sweetness without compromising our health. In this blog, we’ll explore notable sugar substitutes in the Australian market, emphasising the importance of moderation in their use.
Sugar Substitutes Approved in Australia
Here are some TGA-approved sugar substitutes. Each has its own benefits and drawbacks, but remember, moderation is key with all sweeteners, including sugar, for a balanced and healthy diet.
Stevia
Stevia is a natural sweetener extract of the Stevia rebaudiana plant. It contains no calories and has a significantly higher sweetness level than sugar. Stevia is considered safe for consumption, and its glycaemic index is zero, making it suitable for individuals with diabetes or those looking to manage their blood sugar levels.
Erythritol
Often labelled as one of the most common sugar sweeteners, erythritol is a sugar alcohol with 70 per cent of the sweetness of sugar. However, it contains very few calories and has a minimal impact on blood sugar levels. Erythritol is well-tolerated by most people and does not cause gastrointestinal issues sometimes associated with other sugar alcohols.
Xylitol
Xylitol is another sugar alcohol that is often used as a sugar substitute. It has a sweetness level similar to sugar and a lower glycaemic index. Xylitol is also beneficial for dental health, as it can help prevent cavities and reduce the growth of harmful bacteria in the mouth.
Monk Fruit Extract
Monk fruit extract is derived from the monk fruit, which looks like a small green melon. Monk fruit extract is a popular choice for those seeking a natural sweetener without any bitter aftertaste. NSW Health notes that monk fruit extract is up to 400 times sweeter than regular sugar.
Coconut Sugar
Produced from the sap of coconut palm trees, coconut sugar has a caramel-like flavour and a lower glycaemic index compared to regular sugar – at 54. While it contains trace minerals and nutrients, it still needs to be consumed in moderation due to its caloric content. Many Australian organic food suppliers offer coconut sugar in powder form like regular sugar.
Date Syrup
Also known as date molasses or debes, date syrup is made from the extract of boiled dates and offers a rich and natural sweetness. It contains some essential nutrients like potassium, magnesium, and iron. However, it should be consumed sparingly because of its high calorie content – according to Calorie Count Australia, a 100-gram serving contains 332 calories.
Pros and Cons of Sugar Substitutes
Even if you have considered using sugar alternatives, here are some pointers to weigh whether it is okay for your diet.
Advantages
Lower Glycaemic Index
Most sugar alternatives have a lower glycaemic index than traditional sugar. This means they cause slower and steadier increases in blood sugar levels, making them suitable for individuals with diabetes or those concerned about blood sugar spikes.
Reduced Caloric Intake
Many sugar alternatives have fewer calories than sugar, making them beneficial for those trying to manage their weight or reduce their overall calorie intake.
Natural Options Available
Some sugar alternatives, such as stevia and monk fruit extract, are derived from natural sources, providing a more wholesome and less processed option.
Dental Health Benefits
Sugar alcohols like xylitol and erythritol can be beneficial for dental health, as they do not promote tooth decay and can even help prevent cavities. Xylitol, in particular, is offered as a gum product.
Disadvantages
Aftertaste
Some sugar alternatives, particularly certain sugar alcohols, may leave a mild aftertaste or cause gastrointestinal discomfort in some individuals.
Limited Cooking Properties
Some sugar alternatives may not caramelise or behave the same way as sugar during baking, leading to textural and taste differences in certain recipes.
Cost
In some cases, sugar alternatives can be more expensive than traditional sugar, which may affect budget-conscious consumers.
Sugar-Free Living for Seniors
Seniors can particularly benefit from reducing their sugar intake to maintain better health and overall well-being. Here are some tips for seniors living sugar-free:
Gradual Transition
Seniors can start by gradually reducing the amount of sugar and sugary foods in their diet. This helps their taste buds adapt to lower levels of sweetness over time.
Natural Sweetness
Emphasise the sweetness found in natural sources such as fresh fruits and vegetables. Opt for whole foods and limit eating processed foods and sugary snacks.
Hydration
Stay well-hydrated with water and herbal teas. Avoid sugary beverages like soft drinks and fruit juices, which can contribute to excess sugar intake.
Read Labels
Take the time to read food labels and choose products with lower sugar content. If in doubt, ask for help from a licensed nutritionist.
Home Cooking
Cooking at home allows seniors to control the ingredients and sugar content in their meals. Experiment with sugar alternatives in recipes to find what suits their taste preferences.
Conclusion
While sugar alternatives can help reduce sugar intake, they should be consumed in moderation. Excessive use, especially of sugar alcohols, can lead to digestive issues like bloating and diarrhea. Additionally, overuse of sweeteners, even natural ones, may perpetuate a preference for sweet tastes, making it harder to enjoy less sugary foods.
Though sugar can lead to weight gain, sugar substitutes aren’t weight-loss supplements. A recent World Health Organisation review found no long-term fat loss from non-sugar sweeteners, and some studies suggest they may increase the risk of blood clots and even premature death.
Choosing sugar alternatives like stevia, erythritol, monk fruit, or coconut sugar is a step towards healthier living. However, it’s important to use them sparingly and remain mindful of their potential side effects. Finding balance in your diet is key to benefiting from sugar substitutes while maintaining overall well-being.
The A.S.A.G. Reverse Mortgage
Adopting sugar alternatives into your diet may be possible with the A.S.A.G. Reverse Mortgage. A daily expenses fund may cover sugar substitutes for your cooking. However, you should only include them if a licensed nutritionist or dietitian specifically recommends them in a senior’s diet plan.
Please call the A.S.A.G. at 1300 002 724 or email info@asagfirst.com.au to help you with your lifestyle options.
DISCLAIMER: This article is for informational purposes only and does not constitute official advice. A.S.A.G. is not affiliated with any mentioned brands or companies.