White Sugar and Its Alternatives

White sugar, also known as table sugar, is the result of combining glucose and fructose. It is the most popular type of sweetener, which unfortunately is very often consumed in excess quantities. According to statistics from the Central Statistical Office (GUS) in 2020, the average supply in various forms was as much as 42.7 kg per person. Compared to previous years, it is a lower value, but still significantly exceeds recommended norms (GUS 2021). Excessive sugar intake leads to many health problems, such as obesity, increased body weight, diabetes, or cardiovascular diseases. Sugar has a direct negative impact on the human body, increases blood pressure, and disrupts lipid metabolism, resulting in an increase in triglyceride levels and LDL cholesterol (so-called "bad" cholesterol) as well as a decrease in HDL cholesterol (so-called "good" cholesterol). White sugar is particularly harmful to children, as providing products that are its source can lead to motor overactivity and concentration problems, which can in turn affect school performance. In addition, sugar increases the risk of tooth decay. Therefore, it is important to limit its intake, and the best way to do this is to completely eliminate sugar from the diet through gradual exclusion from meals. Keeping records can be helpful for self-control. Sugar substitutes available on the market can also be helpful in taking care of health, such as reducing the risk of overweight or obesity. However, the greatest advantage of sweeteners is that they generally have few calories - their use can reduce daily calorie intake.

This is a product that falls under the category of natural sweeteners and has a positive impact on the human body. It has antibacterial, antiviral, and antifungal properties and lowers blood pressure. It also reduces the LDL cholesterol fraction and increases the HDL cholesterol fraction. It contains bioactive ingredients with health benefits, such as stevioside, which inhibit the absorption of glucose in the small intestine, improve insulin sensitivity, and secretion of insulin. The glycemic index of stevia is 3, and it is 200-300 times sweeter than sugar, therefore it is recommended to gradually introduce it into the body. Additionally, it contains no calories, making it an excellent choice for individuals seeking weight loss or struggling with overweight or obesity. Stevia is heat-resistant (up to 200°C) and can be used in baking. However, it is worth noting that products baked with stevia have a different flavor than those baked with white sugar, which may not be suitable for everyone.

– recognized as birch sugar – has a taste, appearance, and sweetness similar to conventional white sugar, but contains about 40% fewer calories when combined with it. Due to its low glycemic index, it can be used by people with difficulties in maintaining carbohydrate balance, and because of its low caloric intake, it is also recommended for overweight or obesity. Furthermore, it has confirmed health benefits that prevent tooth decay (M.. Kalemba-Drożdż 2018).. It is an excellent additional substance for both sweetening tea or coffee and baked goods.. It is important to remember that excessive consumption of xylitol can cause laxative effects.. It is recommended not to consume more than 100 g per day.. EFSA considers the maximum safe daily dose to be 0,5 g/kg body weight.. (C. Agostoni et al., 2011).

It looks like conventional white sugar but is less sweet and has significantly fewer calories. It is an excellent substitute for sugar in baked goods as it significantly reduces their energy value. Its glycemic index is 0, meaning it does not affect blood sugar levels - making it ideal for diabetics. Erythritol also exhibits antioxidant properties. It is not processed in the human body - it is excreted unchanged in urine. Up to 50 g of this sweetener can be consumed daily without fear of any adverse effects.

Its principal constituent is sucrose. Numerous individuals regard it as a more wholesome alternative to conventional sugar. Nevertheless, it is not suggested for individuals with disrupted carbohydrate tolerance due to its elevated glycemic index (65). Nonetheless, it has a reduced caloric content (260 kcal/100 g) and incorporates certain quantities of polyphenols that exhibit anticancer, anti-inflammatory, and antibacterial characteristics.

This is a derivative produced during the manufacturing process of consumer sugar. Its unique feature is a dark, dark brown to black color. It contains around 40–50% sucrose. Depending on the raw material it is made from, beet molasses and cane molasses are distinguished. However, this alternative is not recommended for everyone. Individuals with diabetes should avoid it due to its relatively high glycemic index (55) – a much better solution are sweeteners with a lower index, such as erythritol, stevia, or xylitol.

It is wholly produced from dactyls, thus possessing the same properties as fruits. It is characterized by a high level of simple sugars, hence the recommendation for its prudent consumption. It is also an extremely high-calorie product, as it contains around 200 kcal in 100 g. Dactyl juice has health-promoting properties - acts antibacterially and anti-cancerously (contains antioxidants and polyphenols).

The principal constituents are glucose and fructose. It is sweeter than white sugar, but does not display notable differences in caloric content. It is worth noting that a teaspoon of sugar weighs around 6 g, while honey - 12 g. Honey demonstrates a wide range of health-beneficial properties. Thanks to its contained compounds, it acts as an antioxidant (M. Frontczak, B. Olas 2021). It is also a source of polyphenols, flavonoids, and carotenoids. The most commonly encountered in Poland is linden honey, which is attributed to cough-suppressant, expectorant, and fever-reducing effects (M. Bąkowska, K. Janda 2018).

Substituting white sugar with alternative sweeteners will have numerous beneficial effects. This facilitates the restriction of excessive calories intake and reduces the risk of developing many diseases, particularly those with a metabolic basis. However, it is essential to bear in mind that excessive consumption of polyols (such as erythritol or xylitol) present in sweeteners can lead to disruptions in the digestive system, resulting in symptoms such as bloating, diarrhea or digestive disorders.