23 x sugar replacement

1. Sweet. We love it. But too much sugar has negative consequences for your teeth and, if you are unlucky, also for your weight. How do you replace sugar?

2. Sweet. We love it. But too much sugar has negative consequences for your teeth and, with a bit of luck, also for your weight. How do you replace sugar?

1. According to figures from the Diabetes Fund, the Dutch eat an average of 110 grams of sugar every day. That doesn't seem like much, but it equates to 28 sugar cubes per day (and more than 10,000 sugar cubes per year). As many as 17 sugar cubes of this come from the so-called free sugars. These are sugars that a cook or manufacturer adds to a food or drink, along with sugars that occur naturally in honey, syrups, fruit juices and concentrates. It is especially the added sugars in soft drinks, biscuits, sweets and sauces, for example, that ensure that we consume much more sugar than is good for us. The World Health Organization (WHO) recommends drastically lowering the daily intake of these free sugars, but banning sugar altogether is not a good idea, because the body does need it. The naturally occurring sugars in vegetables, dairy and fruit should therefore not be avoided.

2. According to figures from the Diabetes Fund, the Dutch eat an average of 110 grams of sugar every day. That doesn't seem like much, but it amounts to 28 sugar cubes per day (and more than 10,000 sugar cubes per year). No fewer than 17 sugar cubes of this come from the so-called free sugars. These are sugars that a cook or manufacturer adds to a food or drink, along with sugars naturally occurring in honey, syrups, fruit juices and concentrates. It is especially the added sugars in soft drinks, biscuits, sweets and sauces, for example, that ensure that we consume much more sugar than is good for us. The World Health Organization (WHO) recommends drastically lowering the daily intake of these free sugars, but banning sugar altogether is not a good idea, because the body does need it. The naturally occurring sugars in vegetables, dairy and fruit should therefore not be avoided.

Eating patterns under the microscope

1. Using less sugar is a wise choice if you want to limit the risks of diabetes, obesity or tooth decay. Especially if you want to lose weight, it is a good move to eliminate refined sugars from your diet as much as possible. It is of course important to take a critical look at your entire diet and also to look at how much you exercise. But if you're used to a sweet taste, the switch to sugar-free can be quite significant. There are countless sweeteners and other sugar substitutes on the market. For frequently asked questions about sweeteners, see here. We list 23 sugar substitutes. For comparison: regular granulated sugar contains 60 kcal per tablespoon (15 grams). Acesulfame-K Erythritol Neotame Advantame Honey Very sweet Agave syrup Isomalt Palm sugar Maple syrup Coconut flour sugar Sorbitol Amazake Lactitol Stevia Aspartame Corn syrup (HFCS) Saccharin Cyclamate Maltitol Xylitol Date syrup Mannitol A A

2. Using less sugar is a wise choice if you want to limit the risks of diabetes, obesity or tooth decay. Especially if you want to lose weight, it is a good move to eliminate refined sugars from your diet as much as possible. In addition, it is of course important to critically examine your entire diet and also look at how much you exercise. But if you're used to a sweet taste, the switch to sugar-free can be quite significant. There are countless sweeteners and other sugar substitutes on the market. For frequently asked questions about sweeteners, see here. We list 23 sugar substitutes. For comparison: regular granulated sugar contains 60 kcal per tablespoon (15 grams). Acesulfame-K Erythritol Neotame Advantame Honey Very sweet Agave syrup Isomalt Palm sugar Maple syrup Coconut flour sugar Sorbitol Amazake Lactitol Stevia Aspartame Corn syrup (HFCS) Saccharin Cyclamate Maltitol Xylitol Date syrup Mannitol A A

1. Acesulfame-K

1. Acesulfame-K (or potassium acesulfame) is a synthetic sweetener with a sweetening power that is 200 times stronger than normal sugar. It is labeled E950 in foods. The K indicates the element potassium. Acesulfame-K is not converted or stored in the body. It dissolves well in water, is quickly absorbed and leaves the body unchanged through the kidneys. Acesulfame-K is used in soft drinks, fruit drinks, syrups, dairy drinks, desserts, ice cream, cakes, candies, sauces and table sweets. This sweetener is heat resistant up to 200 Â ° C and is therefore also suitable for baking or cooking. When added to sour products, it can lose some of its sweetening power. It has a somewhat bitter aftertaste at high concentrations. That is why it is often used in combination with other sweeteners. Kcal: 0

2. Advantame

1. Advantame (E969) is about 30,000 times sweeter than regular sugar. So little of this synthetic sweetener is needed. Advantame is obtained from aspartame and vanillin. Advantame is only absorbed in the digestive tract to a small extent and is mainly excreted in the stool. It does not damage teeth and does not affect insulin or blood sugar, so it is also suitable for diabetics. People with PKU (phenylketonuria) should be careful with it. Advantame can be found in soft drinks, jams, desserts, table sweeteners, sweeteners, pastries and chewing gum. Advantame is water soluble and stable even at very high temperatures. Kcal: 0

2. Advantame (E969) is about 30,000 times sweeter than regular sugar. So little of this synthetic sweetener is needed. Advantame is obtained from aspartame and vanillin. Advantame is only absorbed in the digestive tract to a small extent and is mainly excreted in the stool. It does not damage teeth and does not affect insulin or blood sugar, so it is also suitable for diabetics. People with PKU (phenylketonuria) should be careful with it. Advantame can be found in soft drinks, jams, desserts, table sweeteners, sweet powder, pastries and chewing gum. Advantame is water soluble and stable even at very high temperatures. Kcal: 0

3. Agave syrup

1. Agave syrup comes from the agave cactus and tastes about the same as honey. The texture is also the same. It's slightly sweeter than sugar, so you need less of it. Original agave nectar is likely to have some health benefits. But the agave syrup that is available in most stores is a processed variety and consists mostly of fructose. When used a lot, it can lead to obesity and heart disease. In addition, your liver is not happy with fructose. If you use 100 grams of agave syrup every week, that is about 16,224 kcal on an annual basis, which equates to 2.32 kg of potential extra body weight. Kcal .: approx. 65 per tablespoon.

4. Maple syrup

1. Maple syrup (maple syrup or maple syrup) is a natural sweetener with a caramelly flavor, extracted from Canadian maple. It is claimed to be more nutritious and healthier than sugar. It does contain some minerals and antioxidants (calcium, potassium, iron, zinc and manganese) but it is also made up of 67 percent sucrose, which makes your blood sugar spike. There is also a very good chance that you will buy sugar syrup with a very low percentage of maple. So check the label carefully anyway. If you use 100 grams of maple syrup every week, that is about 17,368 kcal on an annual basis, which equates to 2.48 kg of potential extra body weight. Kcal .: about 50 per tablespoon.

5. Amazake

1. Amazake is a relatively unknown sweetener. It is the first - still alcohol-free - stage of sake; literally translated it means 'sweet sake'. It is made by the fermentation of brown rice, millet or oats. Natural enzymes (fungi) break down the complex carbohydrates during fermentation into natural sugars. Amazake therefore affects your blood sugar level. It is used as a sweet topping on fruit, as a topping on waffles and pancakes or as a base for smoothies. Kcal .: about 20 per tablespoon.

6. Aspartame

1. Aspartame (E951) was discovered in 1965 in the United States. An impressive list of studies indicates the harmlessness of this substance. In 2014, a new and very extensive report from the European Food Safety Authority (EFSA) was published stating that aspartame is safe. Only people with the rare congenital disease phenylketonuria (PKU) should be careful. Aspartame is about 200 times sweeter than regular sugar. It is not a carbohydrate (like sugar) but a protein consisting of 2 amino acids. Since very little aspartame is needed to sweeten a product, the amount of energy (expressed in kcal) of aspartame in products is negligible. For example, a pinch of aspartame that provides 0.1 kcal of energy has the same sweetening power as a teaspoon of sugar of 16 kcal. Aspartame is often combined with saccharin and acesulfame-K, they enhance each other's taste. It is used in soft drinks, jams, desserts, tabletop tablets, crystal powder, pastry fillings and chewing gum. It can be used in most products for which sugar can be used and enhances the taste of fruit and fruit aromas, for example. kcal .: 0.

7. Cyclamate

1. Cyclamate (E952) is about 30 to 50 times sweeter than sugar and the taste could be described as citric acid sweet. Just like the other low-calorie sweeteners, this sweetener also contains no calories. Only a small part of it is absorbed by the body and excreted unchanged through the kidneys. The vast majority leave the body unchanged with the stool. Cyclamate has a bitter aftertaste in very high concentrations, but in small amounts it can mask the unpleasant off-flavors of other sweeteners. Cyclamate is most commonly found in diet soda, but is sometimes also found in regular soda, in piccalilli or pickles. You can also find it in sports drinks, dairy products, cereals, jams, desserts, biscuits, chocolate, sauces and tablets. You can also cook, bake and roast with it because it is resistant to heat. Kcal: 0

8. Date syrup

1. Date syrup is made by boiling, stoning, pressing and then filtering and concentrating dates - with 60 percent sugar. It is often said to be healthier for its fiber, vitamins and minerals, but the manufacturing process leaves little of that. It therefore has almost the same properties as sugar. Kcal .: 40 per tablespoon.

9. Erythritol

1. Erythritol (E968) is based on glucose and occurs naturally in some fruits, mushrooms, cheese, wine and soy sauce. It has 0.6 to 0.8 times the sweetening power of regular sugar. This is the only polyol (extensive sweetener) that has no calorie value. It is largely absorbed in the large intestine and excreted almost completely in the urine. Chewing gum makers love erythritol for its refreshing effect. It's also in jams, cookies, soda and desserts. Kcal: 0.

10. Honey

1. Honey consists of a mix of simple sugars. Because it is sweeter than regular sugar, you need less of it, but thanks to the fructose and glucose and sucrose, it also contains more kcal. It is said to be healthier than regular sugar because it contains vitamins and minerals and has an antibacterial effect, but these substances are present in such low amounts that it has little effect in relation to the sugar. Kcal .: 64 per tablespoon.

11. Isomalt

1. Isomalt (E953) is also called spider sugar and has a sweetening power of about half that of sugar but contains much fewer calories. Isomalt can also mask the bitter aftertaste of artificial sweeteners. Isomalt has a few important advantages over regular sugar. For example, you can use it perfectly in recipes for people with diabetes because it does not affect the sugar level. In addition, isomalt does not cause tooth decay. The taste is not as strong as that of sugar, but this is not necessary in many dishes. Isomalt is excellent for decorating biscuits, pies and cakes. It is also found in chewing gum, but sometimes also in soft drinks, bakery products (it provides a nice shine) or nutritional supplements. Kcal .: 36 per tablespoon.

12. Coconut flour sugar

1. Coconut flower sugar - also called coconut sugar or coconut blossom sugar - does not come from the coconut, but from the flower that blooms before a coconut grows. The juice is tapped several times from the blossom and then heated and dried until a granular sugar is formed. This sugar substitute is mainly made from sucrose, so regular sugar. It also contains some glucose and fructose. It does contain slightly less carbohydrates than other sugars. Coconut sugar can contain some of the nutrients from the original fruit, including iron, zinc, calcium and potassium. That's very little, though, so it's more sensible to get those compounds from healthier foods. Kcal .: approx. 48 per tablespoon.

13. Lactitol

1. Lactitol (E966) is made from lactose, or milk sugar. It has 0.4 times the sweetening power of regular sugar and has a lot less calories. It is often used in culinary preparations and can be found in confectionery, pastries, desserts, sauces and food supplements. When using an average of more than 15 to 20 grams per day, lactitol can have a laxative effect. Kcal .: 36 per tablespoon.

14. Corn syrup

1. Corn syrup - also called corn syrup, HFCS, glucose fructose syrup or invert sugar - consists of about half glucose and the other half fructose. This actually makes it pure sugar syrup and it only contains empty kcal. Kcal .: depending on the proportions between 43 - 60 kcal per tablespoon.

15. Maltitol

1. Maltitol (E965) has 0.75 to 0.9 times the sweetening power of regular sugar. In terms of composition, it is a bit like sugar, but contains much less kcal. It does have a laxative effect when used excessively. Maltitol comes from wheat and corn. It comes in both powder form and syrup. The taste is similar to that of regular sugar. Maltitol is very soluble in water and can be used in cooking. It is also found in sweets, chewing gum, cakes, jams and desserts. Kcal .: 36 per tablespoon.

16. Mannitol

1. Mannitol has 0.7 times the sweetening power of regular sugar. It was discovered in the sap of an ash and is also found in seaweed, mushrooms and the wood of conifers. However, for commercial purposes, it is made from grape sugar. Mannitol has a soft taste and no aftertaste. It is used in culinary preparations in confectionery, desserts, bakery products and food for infants and toddlers. Kcal .: 36 per tablespoon.

17. Neotame

1. Neotame - also known as E961 - is about 8,000 times sweeter than regular sugar. It does not provide calories and it leaves your body unchanged through urine and faeces. Neotame is made up of amino acids, the building blocks of proteins. These amino acids are also found in a variety of other foods, such as vegetables, dairy products and meat. This sweetener has no adverse effect on the teeth and has no influence on insulin and / or blood sugar levels, making it also suitable for diabetics. You can find it in soft drinks, desserts, sweets, jams, ice cream, dairy products, food supplements, soups and sauces, chewing gum, candies and as a loose table sweetener. Kcal: 0.

18. Very sweet

1. Very sweet is dried juice of sugar cane. It has a strong caramelly flavor, contains slightly fewer calories than granulated sugar and is slightly less processed than cane sugar, so it still contains a little - but not a lot - of minerals and vitamins. You can use primal sugar for almost anything you use granulated sugar for. It mixes well with liquids and dough and is used in teas, pastries and desserts. Kcal .: about 49 per tablespoon.

19. Palm Sugar

1. This sugar resembles coconut flour sugar but comes from the date palm or the arenga palm. The composition is very similar to regular sugar, it can be replaced one to one. The taste is somewhat like light brown sugar or cane sugar, slightly less sweet than granulated sugar. All kinds of health benefits are also attributed to palm sugar, but these have not been sufficiently proven. Kcal .: approx. 58 per tablespoon.

20. Sorbitol

1. Sorbitol (E420) has 0.5 to 0.6 times the sweetening power of regular sugar and is naturally found in fruits. Sorbitol has a fresh taste and the property that it retains water very well, so that it can give many food products a very smooth texture. You can find it in sweets, chewing gum, jams and desserts. Kcal .: 36 per tablespoon.

21. Stevia

1. The sweetener steviol glycoside (popularly: stevia) comes from the plant stevia rebaudiana bertoni. There are no calories in stevia (E960). Stevia tastes 200 to 300 times sweeter than sugar. Sugar immediately tastes sweet, with stevia that takes a while. This sweetener is naturally somewhat bitter. To neutralize this bitter taste, sugar or another sweetener is often added to foods. Kcal: 0.

22. Saccharin

1. Saccharin (E954) is the oldest artificial sweetener known. It is 300 times sweeter than sugar and contains no calories. It can withstand heating and is therefore also suitable for cooking and baking. Saccharin has a somewhat bitter aftertaste. This can be masked by combining it with other sweeteners. In combination with other low-calorie sweeteners, the sweetening power increases exponentially (synergistic effect), so that less sweeteners need to be used in total. Saccharin is used as a sweetener, in soft drinks, iced tea, dairy drinks, jams, candies, cakes, dressings, sauces, ice cream, desserts, chewing gum, fish and fruit preserves and chocolate. Kcal: 0.

23. Xylitol Xylitol (E967) has the same sweetening power and practically the same sweet taste as regular sugar. It occurs - in small quantities in fruit - but is best known from chewing gum and is also found in gingerbread. Xylitol provides a cold and fresh mouthfeel and extra saliva production and therefore prevents dental plaque. EFSA, the European Food Authority has approved the claim that xylitol reduces dental plaque. Xylitol is completely safe for humans, but dangerous for dogs. So keep out of reach of pets. Kcal .: 36 per tablespoon. A This article was written in collaboration with the Knowledge Center for Sweeteners. Also read 6 frequently asked questions about sweeteners Baking with sweeteners Do sweeteners help with weight loss? Don't miss anything anymore?

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