Is sugar bad for you? Sweeteners to replace refined sugar - Nutritionist's Column Vol. 118

Sugar is essential for cooking and baking.
Because it's something you use every day, you want to use something that's good for your body.
More and more people looking to eat a healthier diet are choosing natural sweeteners as an alternative to refined sugar.

What is sweetness?

First of all, what is the sweetness that we perceive?
Sweetness is one of the five basic tastes (sweet, sour, salty, bitter, and umami), and is generally perceived in sweet foods and drinks such as sugar and honey.
It is associated with sugars, which are an attractive taste for humans and a source of energy.

Sugars are quickly digested and absorbed, allowing you to quickly replenish energy, making them particularly effective after exercise or when you are tired.
Fruits, honey, dairy products, and other foods contain natural sweeteners that stimulate the appetite and make food taste better, making it more satisfying.

Why refined sugar is said to be bad for your health

The raw materials for refined sugar, the most consumed sugar in Japan, are natural sweeteners such as sugarcane and sugar beets.
During the manufacturing process, it is refined to remove impurities and become refined sugar such as white sugar or granulated sugar.
It has a very high sweetness among sugars and is widely used to sweeten dishes and beverages.

However, some people choose to limit refined sugar in their diet.
Possible reasons for refraining include the following:

Rapidly raises blood sugar levels
White sugar is digested and absorbed quickly, which can cause a sudden rise in blood sugar levels.
This increases the secretion of insulin, which increases the risk of obesity and diabetes.

Has little nutritional value
White sugar is highly refined and contains almost no minerals or other nutritional value.

Consumes vitamins and minerals necessary for metabolism
The metabolism of white sugar requires minerals such as B vitamins and calcium, and excessive intake of white sugar can disrupt the nutritional balance of the body because it consumes these nutrients.

prone to cavities
White sugar is converted by bacteria in the mouth into acids, which cause tooth decay.

*However, there is currently no scientific evidence that refined sugar is bad for your health .

10 Alternatives to White Sugar

If you are conscious of your health and beauty, you should also pay attention to the sugar and alternative sweeteners you use every day.
We will introduce what sweeteners are available other than white sugar, taking into account their characteristics and benefits.

*Beet sugar
[Characteristics] This sugar is made from sugar beets and contains a lot of minerals because it is not highly refined.
[Advantages] It raises blood sugar levels more slowly than refined sugar and contains minerals (calcium, magnesium, etc.) .

*Cane sugar
[Features] Made from sugarcane, it is only slightly refined, so nutrients remain.
[Benefits] Contains minerals and B vitamins , and has a rich flavor.
It raises blood sugar levels more slowly than refined sugar.

*Brown sugar
[Features] Made from sugarcane and unrefined, it is rich in nutrients.
[Advantages] It contains a wealth of minerals such as potassium, calcium, and iron , and is more nutritious than other sugars, yet slightly lower in calories.

▼For more information on brown sugar and cane sugar, please refer to our previous column▼
> Brown sugar and cane sugar - A gift from the mineral-rich southern islands

* Amazake
[Characteristics] A fermented drink made from rice and rice koji, with a natural sweetness.
[Benefits] Rich in B vitamins, amino acids, and enzymes , it helps regulate the intestinal environment .

▼For more information on Amazake, please refer to our previous column▼
> Amazake, the superfood also known as "drinkable IV drip" and "drinkable beauty serum"

*Honey
[Characteristics] Concentrated flower nectar collected by bees, it has a natural sweetness and unique flavor.
[Benefits] It has antioxidant and antibacterial properties, and also contains vitamins and minerals .
It is an excellent source of energy .

*Coconut sugar
[Characteristics] Made by boiling down coconut nectar, it does not have the distinctive coconut scent or taste.
[Advantages] It has a low glycemic index (GI) , which means it causes a gradual rise in blood sugar levels. It has a gentle sweetness and a flavor similar to brown sugar .

*Agave syrup
[Characteristics] This syrup is extracted from the agave plant and contains a lot of fructose.
[Advantages] Low GI (glycemic index) , which causes a gradual rise in blood sugar levels. Easy to use in cooking and drinks.

*Maple syrup
[Characteristics] This syrup is made by boiling down maple sap, and has a unique flavor and richness.
[Benefits] It is highly nutritious , containing antioxidants and minerals (such as manganese and zinc) .

stevia
[Characteristics] A sweetener extracted from the leaves of a plant called stevia, it tastes sweet even in small amounts.
[Advantages] It has almost no calories and does not affect blood sugar levels, so it can be used safely even while dieting. It is popular as a natural sweetener.

Oligosaccharides
[Characteristics] It contains fructooligosaccharides and acts as a prebiotic, increasing the number of good bacteria in the intestines .
[Advantages] It is low in calories, has little effect on blood sugar levels, and helps regulate the intestinal environment . It is easy to use as a sugar substitute.

Each of these sweeteners has its own unique characteristics and can be considered as a natural and healthy sweetening option.
Even though they are highly nutritious, you should not consume too much of them. However, rather than giving up on sweets, you can live a healthy life by enjoying them in the right way.
Find a way to enjoy sweets that suits you.

Gronn's plant-based protein blend is sweetened with brown sugar, beet sugar, and amazake.
It has a gentle sweetness and is recommended for those looking for a non-sweet protein.

▼Protein recommended for beginners▼
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