The pros and cons of the most well-known and used natural sweeteners

Types of sweeteners

The first thing we must keep in mind is that not all sweeteners are the same. We can differentiate them by their origin: natural or artificial; or by their calories: caloric and non-caloric.

As for natural sweeteners, we have cane sugar, bee honey, maple syrup, agave honey, stevia and monk fruit. On the other hand, in artificial sweeteners we find aspartame, sucralose, saccharin, acesulfame potassium, among others.

If we divide them according to their calories, in the calories we have cane sugar, bee honey, maple honey, agave honey, cabuya honey, panela, among others. In the non-caloric ones we have aspartame, sucralose, saccharin and acesulfame potassium. These sweeteners do not contain calories, since the body does not metabolize them for energy. Some of them are related to possible chronic diseases in the future.

The most common sweeteners

To replace sugar, the industry, baking brands and even ourselves look for alternatives that are “healthier”, sometimes successfully, as there are proposals that raise blood sugar levels less (glycemic index), however, Some have contraindications or have the same impact on glucose as table sugar. Below we review them:

Panela

For some years, panela has been considered a healthy replacement for sugar. However, although it is less processed than this, the conservation and minerals they have are very low. It was believed to be a source of nutrients, but this is not the case. We would have to eat large quantities to be able to obtain calcium, iron and B complex vitamins, and doing so – as it has calories and a high glycemic index level – would impact our health.

Its flavor is similar to sugar, with a grainy texture. Due to its sugar content, it should be consumed in moderation by people with diabetes or those seeking to control their carbohydrate intake.

agave honey

Agave nectar comes from the sap of the agave, a succulent plant, and is considered a natural sweetener. Unlike sugar, this honey has a lower glycemic index, meaning it has less impact on blood sugar levels. However, being a vegetable honey, it contains fructose, which can have negative health effects if consumed in excess, such as increasing the risk of insulin resistance and metabolic diseases.

Honey bee

Honey is consumed as a replacement for traditional sugar and is sometimes considered a healthy alternative for children. However, like cane sugar, it has calories and a high glycemic index, so it is recommended to consume it in moderation.

It may contain botulism spores in its raw form, which poses risks to children and people with compromised immune systems. Additionally, commercial honey production can have a negative impact on bee populations due to pesticide use and habitat degradation, so it is recommended to use plant alternatives.

monk fruit

This sweetener is not as well known as panela but it is gaining more and more popularity. This is because it is up to 300 times sweeter than sugar, and has no calories or carbohydrates. The monk fruit or “monk fruit” in English, is a small round fruit called Siraitia grosvenorii native to China. It has been traditionally used as a natural sweetener in Chinese medicine and cooking for centuries.

Monk fruit extract is notable for its intensely sweet flavor, which comes from compounds called mogrosides, present in the fruit; and unlike stevia it does not have a bitter taste or does not leave you with a feeling of bitterness after consumption. Additionally, it does not affect blood glucose levels, making it safe for people who have diabetes or insulin resistance. However, its price is usually higher.

Stevia

Stevia, extracted from the Stevia rebaudiana plant, is known for its intense sweetness without calories. It is the favorite replacement for cane sugar in many homes. This natural sweetener does not provide any nutritional value, since it has no calories or nutrients.

Its flavor can vary between sweet and slightly bitter, depending on the brand and the extraction process. In addition, many places sell it with other additives such as sucralose or maltodextrin, so it is recommended that you check the nutritional label before purchasing it and that it indicates that it is only stevia.

Something important to keep in mind is that some studies suggest that it could have contraindications with some medicines, so it is recommended to consult a doctor or nutritionist before regular consumption.

There are several alternatives to sugar, and some are healthier than refined sugar. However, each one has its own characteristics, benefits and contraindications. It is always advisable to consult with a health professional before incorporating new sweeteners into your regular diet, especially if you have any medical condition; and it will always be better to sweeten our drinks, desserts and meals as little as possible. Enjoy your meals, without becoming dependent on the consumption of sweeteners.