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Added sugar is disguised under more than 60 different names and may seem like it’s sneaking its way into more foods than ever before.
Because of the negative effects that excessive sugar consumption can have on your overall health, you may be considering sugar alternatives to satisfy your sweet tooth.
If you want to reduce your added sugar intake but still want to enjoy some sweetness now and again, look no further! We’re going to take a closer look at two widely available natural sugar substitutes: allulose and stevia.
By the end of this article you’ll know:
Research has shown that a diet high in added sugars can greatly increase your risk of a number of different health conditions. These include things like high blood pressure, insulin resistance, fatty liver disease, obesity, type 2 diabetes, and rheumatoid arthritis.
High sugar consumption is also linked to skin problems, increased inflammation in the body, and even certain kinds of cancer. The American Heart Association recommends limiting your daily intake of sugar to less than six percent of your daily caloric intake.
As a result, a number of natural and artificial sweeteners are now commonly used in place of regular sugar to combat some of these effects.These sweeteners include things like:
But are any of these sweeteners actually healthier for you? And which is best to choose? Let’s take a deeper look at two of the natural sweeteners on this list to find out.
Allulose is a relatively new low-calorie sweetener that you may not be familiar with—a 2021 consumer survey found that only 15 percent of consumers had heard of it. Like sugar, this sweetener is odorless and comes in a white, powdery crystal form.
Allulose, also called D-allulose or D-psicose, is a natural sugar that is found in plants like wheat, sugar cane, maple syrup, figs, and raisins. Interestingly, allulose actually shares the same molecular formula as fructose.
It tastes very similar to traditional sugar, though it is only about 70 percent as sweet. Allulose is considered a rare sugar because it’s found in such small quantities in nature. As a result, the cost of production is high and it isn’t used as often as many other natural sugar substitutes.
It is generally recognized as safe (GRAS) by the FDA, and has been approved for use as a sugar substitute in baked goods, chewing gum, hard candy, frozen dairy desserts, yogurt, cereals, and carbonated and non-carbonated diet drinks.
Allulose tastes very similar to sugar, but it has been shown to result in a lower glycemic response. Animal studies have shown that consumption of allulose doesn’t interfere with glucose tolerance or insulin sensitivity in rats.
This natural sweetener has even been shown to reduce postprandial glucose levels and lower HbA1C levels in rats with type 2 diabetes. Human studies also confirm that allulose may positively benefit blood sugar.
A 2021 randomized, crossover study of people without diabetes found that allulose reduced postprandial glucose levels after subjects had eaten sucrose. Another recent study found that allulose improved postprandial glucose levels in people with type 2 diabetes who were fasting for Ramadan.
While studies are promising, more large-scale research is needed to confirm their findings.
Allulose has been shown to benefit more than blood sugar. Here are a few of the other demonstrated benefits of using allulose instead of traditional sugar:
While it seems like there are many things to love about allulose, there are a few downsides. Here are a few the potential drawbacks:
As we discussed in our article on Stevia vs. Splenda, stevia extract is derived from a perennial shrub called Stevia rebaudiana. The sweetness in stevia extract comes from compounds called stevioside and rebaudioside A and C.
Stevia is also sold as a tabletop sweetener under many brand names, including Splenda and Truvia. However, while stevia itself is a natural sugar, these brands may also contain a synthetic sugar alcohol called erythritol.
Unlike allulose, stevia is 200 to 300 times sweeter than sugar. Stevia is commonly used as a sugar substitute in diet sodas, low-sugar juices, flavored waters, canned fruits, ice cream, yogurt, syrups, baked goods, and many other foods.
Like allulose, stevia has a sweet taste. However, stevia imparts no calories.
One 2020 study of people with type 2 diabetes found that a daily cup of stevia-sweetened tea had no effect on blood sugar control, insulin production, or fasting blood sugar levels. Rebaudioside A, one of the sweet compounds found in stevia, has also been shown to improve insulin sensitivity in some cases.
There are many benefits to using stevia as a replacement for traditional sugar. Here are a few more:
Here are some of the potential disadvantages of stevia:
If you find yourself choosing between stevia and allulose, it all comes down to your personal preference, and what you want to use them for! Neither of these sweeteners is necessarily healthier than the other.
While both of these sugar substitutes may still require further research, both stevia and allulose have minimal documented side effects of health risks in humans.
They also have notable upsides when it comes to metabolic health, most notably their potential positive effects on blood sugar control and insulin levels.
Feel free to try both and see what you think. You may also consider consulting a registered dietitian to see what sweeteners might be a better choice for you and your health.
Regardless of what you choose, here are a few key takeaways to keep in mind:
Both of these sweeteners contribute little to nothing in the way of calories. This means that each of these natural sugar substitutes contain zero (in the case of stevia) or very minimal (in the case of allulose) net carbs and are keto-friendly sweeteners.
Zero-calorie sweeteners like stevia also have a glycemic index of zero due to their low carb content. Allulose contains very few calories and also has a low glycemic index.
One important consideration when it comes to taste is that stevia is 200 to 300 times sweeter than sugar. Stevia is much sweeter than allulose, which is only 70 percent as sweet as sugar.
However, stevia has been reported to have a bitter aftertaste, while allulose tastes very similar to sugar.
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