Most people are aware that eating sweets is not good for our health. However, our bodies still have the knowledge from earlier times that we need sugar to get energy quickly and to store it for times when we don't eat. But nowadays, with several meals a day, we hardly need these reserves.
The craving for sweets remained still exist. Studies increasingly show that not only the consumption of real sugar, but also that of substitute products can be harmful. Research is still debating the exact consequences for obesity, diabetes, cardiovascular diseases and our intestinal microbiome.
What types of sugar are there and how does it affect our body?
The word sugar mean In everyday life we mostly use household sugar, also known as sucrose. However, there are a large number of different molecules that fall under the category of “sugar”. Even complex sugars, such as starch from complex carbohydrates, are ultimately metabolized into simple sugars during digestion. These different ways of sweetening have different effects on the blood sugar levels and the insulin secretion.
types of sugar such as glucose, fructose and sucrose differ in their structure, absorption and effect on the body. Glucose and fructose occur naturally in fruits, vegetables and honey, while sucrose, a disaccharide, consists of glucose and fructose and is mainly found in table sugar and many processed foods. Let's take a closer look at the individual sugar molecules:
simple sugars (monosaccharides)
glucose (grape sugar)
- Happen: Glucose occurs naturally in fruit, vegetables and honey. It is one of the most common types of sugar in our food and is used as the body's primary source of energy. Bananas, grapes, oranges, cherries, but also carrots and sweet potatoes have particularly high levels of glucose.
- Health effects: Glucose is quickly absorbed into the blood and leads to a rapid increase in blood sugar levels. Regular, excessive consumption can increase the risk of type 2 diabetes and obesity increase. Since glucose directly affects insulin levels, it plays a key role in metabolic diseases.
fructose (fruit sugar)
- Happen: Fructose is naturally found in fruit. Apples, pears, grapes, watermelons and mangos contain particularly high levels of fructose. Low levels can be found in strawberries, blueberries and citrus fruits.
- Health effects: Fructose is processed in the liver, where it is converted into glucose. Excessive consumption, especially of industrially added fructose (such as in corn syrup), can lead to fatty liver disease, insulin resistance and an increased risk of cardiovascular diseases In contrast to glucose Fructose increases blood sugar levels less, but at Constantly high intake damages the liver and can lead to weight gain.
Fructose is almost twice as sweet as glucose and hidden in more and more foods. Especially in the USA, the molecule is processed in the form of corn syrup in many foods, which has worrying consequences for the development of obesity.In fruits, fructose is combined with a lot of fiber and is therefore considered healthy when consumed in moderation.
allulose
allulose is a rare sugar that is found naturally in small amounts in foods. Examples of foods containing allulose are:
- Occurrence: figs, raisins, wheat
Although the molecule occurs naturally, allulose is often extracted for commercial purposes from corn or sugar beets extracted and used as a sugar alternative in processed foods. - Health effects:
- Low-calorie: Allulose contains only about 0.2–0.4 calories per gram, compared to 4 calories per gram for regular sugar.
- blood sugar levels: It has little effect on blood sugar and insulin levels and is therefore particularly suitable for people with diabetes.
- metabolism: Allulose is largely not absorbed and is excreted in the urine, which reduces the calorie content.
- Possible benefits: Studies show that allulose may have positive effects on liver health and improve insulin sensitivity
These properties make allulose a popular alternative to conventional sugar for health-conscious people and diabetics.
Also galactose is a simple sugar and component of milk sugar (lactose), which is found in dairy products.
disaccharides
sucrose (table sugar)
- Happen: Sucrose is found in sugar beets, sugar cane and some fruits such as pineapples. In its processed form (table sugar) it is widely used in confectionery and processed foods.
- Health effects: Sucrose is broken down in the body into glucose and fructose. High consumption of sucrose often leads to weight gain, caries and an increased risk for diabetesSugary drinks and processed foods contribute significantly to sugar addiction because they are easily accessible sources of sugar without fiber, which could slow absorption.
Lactose (milk sugar)
- Happen: In milk and dairy products such as cheese, yoghurt and cream.
- Health effects: Lactose is broken down into glucose and galactose in the small intestine by the enzyme lactase. People with lactose intolerance cannot digest lactose properly, which can lead to digestive problems such as bloating, diarrhea and abdominal pain For people without this intolerance, lactose is harmless in moderate amounts.
Fructose, glucose and also sucrose (normal household sugar) contain about the same number of calories (around 400 kcal or 1673 kJ per 100 g)
complex sugars (polysaccharides)
Strength:
Starch is particularly high in grains such as wheat, rice and corn, but also potatoes and pulses. As this is a complex sugar, it is digested more slowly because the long carbohydrate chains must first be broken down. A high consumption of starchy, highly processed foods (such as white bread) can lead to weight gain and blood sugar problems lead.
Glycogen:
Glycogen is the storage form of glucose in the human body and is not found directly in food. It is stored in the liver and muscles and converted to glucose when needed. However, too much glucose that is not burned is stored as fat.
What effect do the different forms of sugar have on our body?
A new study by scientists at the University of California, San Francisco, has found a link between a diet with lower sugar consumption and slower biological cell aging. Even with an otherwise healthy diet, the researchers found that every gram of sugar consumed was associated with an increase in epigenetic age.
Glucose has the effect of causing adhesions in the body, the so-called Advanced glycation end products, or AGEs for short. These AGEs are also found in our food – highly processed foods in particular contain a lot of them. In combination with proteins, glucose promotes a loss of activity, which has negative consequences for the health of the cells and thus leads to the aging process. Therefore, it is a goal to have as few AGEs as possible in the body, whereby carnosine has a supportive effect and reduces the occurrence.
Complex carbohydrates, however, have a different effect on the body and generally do not cause blood sugar levels to rise as much, as the complexity of the molecules and the fiber content mean that they are absorbed more slowly. However, the rise in blood sugar and thus the reaction to food is very individual, which is why temporary tracking of blood sugar levels using a Continuous Glucose Monitor (CGM) This way you can find out how your individual blood sugar level reacts to food.
In the search for possible ways to extend health span, researchers are considering taking berberine a real lever. It was only a few years ago that its molecular mode of action was examined in more detail and they found that berberine can have a positive effect on blood sugar levels and increases insulin secretion.
What are sweeteners and what are sugar substitutes?
types of sweeteners
Sweeteners are, with the exception of Stevia and Thaumatin, synthetically produced compounds that hardly calories They do not promote tooth decay and have an extremely high sweetening power compared to conventional sugar. The best known examples include Acesulfame K (E 950), aspartame (E 951), cyclamate (E 952), saccharin (E 954) and sucralose (E 955).
Since sweeteners are food additives they must be listed on the ingredients list. For each sweetener, there is an ADI (Acceptable Daily Intake) value set by the World Health Organization (WHO), which indicates the maximum safe daily dose.For example, the ADI value for stevia is 4 mg per kilogram of body weight and for aspartame is 40 mg per kilogram of body weight.
A A key health issue is whether these sweeteners affect the gut microbiome within the specified ADI limits. Studies show that this may be the case. A 2021 study found that even small amounts of sucralose, saccharin or aspartame could alter the composition of intestinal bacteria can change negatively.
Sweeteners such as aspartame, sucralose and stevia are significantly sweeter than sugar and contain little to no caloriesThese sweeteners are only needed in very small quantities because they have a high sweetening power – for example, Sucralose is about 600 times sweeter than sugar, and Stevia around 200-300 timesSweeteners have little effect on blood sugar levels and are therefore particularly attractive for people with diabetes.
However, research has also discovered other properties of the sweeteners. A new study by the Leibniz Institute for Food Systems Biology at the Technical University of Munich shows for the first time that the digestion of the natural sweetener Thaumatin bitter protein fragments (peptides) are formed in the stomach. These stimulate the release of acid from human stomach cells and had a positive effect on inflammatory reactions in the study. Thaumatin is about 2,000 to 3,000 times sweeter than sucrose.
How do sweeteners actually work?
Sweeteners work by activating sweet receptors on your tongue, which send a signal to your brain, which is perceived as a sweet taste. Since they are either not fully absorbed by the body or are only used in very small quantities, they provide practically no calories.
- Aspartame (E 951): After consumption, aspartame is broken down into its components phenylalanine, aspartic acid and methanol. These substances are released in such small quantities that aspartame contains only minimal calories. With about 200 times more sweetening power than sugar, aspartame is often used in drinks and confectionery. According to the WHO, the Acceptable Daily Intake (ADI) for aspartame is 40 mg per kilogram of body weight.
- Sucralose (E 955): Sucralose is excreted largely unchanged, which is why it is calorie-free. It has a 600-fold sweetening power of sugar and is often used in low-calorie foods. The ADI value for sucralose is 15 mg per kilogram of body weight.
- Stevia (steviol glycosides, E 960): Stevia is a natural sweetener extracted from the leaves of the stevia plant. It has no effect on blood sugar levels because the sweetening compounds, the steviol glycosides, are not broken down in the body like sugar. The ADI value for stevia is 4 mg per kilogram of body weight.
Studies show that the consumption of sweeteners is increasing worldwide, especially in diet drinks. In the US and Europe, about 25% of adults regularly use products containing sweeteners. From a purely calorie consumption perspective, sweeteners could reduce this by about 10%, according to a 2020 meta-analysis. The could in turn lead to an average weight loss of about 0.8 kg per month.
types of sugar substitutes
Sugar substitutes such as xylitol and erythritol, have a similar structure to sugar, provide Like sweeteners, they contain fewer calories and therefore have less impact on blood sugar levels. However, these compounds are less sweet than sugar, they reach about 60% to 100% of the sweetening power. Since sugar alcohols are only partially absorbed in the small intestine, they often have fewer calories (about 2-3 kcal/g compared to sugar with 4 kcal/g). Examples of sugar substitutes are erythritol (E 968), xylitol (E 967), isomalt (E 953), sorbitol (E 420) and also the substance extracted from monk fruit.
How do sugar substitutes work?
Sugar substitutes are only partially absorbed by the body. The rest reaches the large intestine, where it is either fermented or excreted unchanged. This leads to a smaller increase in blood sugar levels and are particularly suitable for people with diabetes.
- xylitol (E 967): Xylitol has about the same sweetness as sugar, but only provides about 60% of the calories. It is often used in sugar-free chewing gum and dental care products because it has been proven caries-inhibiting Studies show that xylitol can reduce the risk of tooth decay by up to 85%.
- Erythritol (E 968): Erythritol provides almost no calories (approx. 0.2 kcal/g), as it is excreted almost completely unchanged by the body. It has about 70% of the sweetness of sugar and does not affect blood sugar levels. Studies show that erythritol is well tolerated and less laxative than other sugar alcohols.
The consumption of sugar substitutes is also increasing, especially in Europe, where they are used in a wide variety of foods. Studies have shown that people who regularly consume sugar substitutes such as xylitol or erythritol, on average, reduce their can reduce calorie consumption by 20%, which leads to better weight control in the long term.
Do sugar substitutes really cause cancer?
The question of whether sugar substitutes promote the development of cancer is discussed in the media and in research is still a hotly debated topic. However, based on current scientific findings, there is no clear evidence that sugar substitutes such as aspartame, sucralose or stevia cause cancer as long as they are consumed in the recommended amounts.
- aspartame: Numerous studies, including a comprehensive review by the European Food Safety Authority (EFSA), show that aspartame is safe in moderate amounts. The ADI is 40 mg per kilogram of body weight - far more than you normally consume.
- sucralose: Although a study in mice showed an increased risk of cancer at extremely high doses, these results were considered irrelevant for humans. FDA and the EFSA consider sucralose to be safe.
- Stevia: Natural sweetener from the stevia plant. So far there is no evidence of an increased risk of cancer. Studies show that stevia has no carcinogenic effects.
So what is better - sugar or substitutes?
The average daily sugar consumption varies by region and country.In the global average Sugar consumption is about 17-25 grams per day per person, but in many countries this is significantly higher:
- In the USA The daily sugar consumption per person is about 126 grams, which is more than five times the WHO recommended amount of 25 grams per day is
- In Europe Consumption varies greatly, but in countries such as Germany about 90-100 grams per day
The benefits of sweeteners and sugar substitutes are obvious: they allow you to reduce sugar consumption without having to give up sweet taste. In addition, some studies show that they have little to no effect on blood sugar levels and insulin response, which reduces the risk of insulin resistance and diabetes.
Despite these positive properties, there are ongoing concerns about the effects on intestinal health, particularly through changes in microbiome.
While some studies show a potentially negative effect of sweeteners on gut bacteria, the overall research is not yet quite so clear. It remains important to consider individual tolerances and potential effects when using sugar alternatives.
Brand new on the sweetener scene is the monk fruit. It consists of various carbohydrates such as fructose, glucose and secondary plant substances such as mogrosides, which influence the sweetness of the fruit. The more of these it has, the sweeter the fruit. The fruit can be around 300 times sweeter than table sugar and is now increasingly used in food.
Sugar is a natural component of many foods and is used by our body as a quick energy source However, excessive sugar consumption can have negative health effects, such as diabetes, obesity and cardiovascular disease. Fructose and glucose, found in fruits and vegetables, are more natural, but are also problematic in large quantities, especially when found in processed foods. Fructose, which is found in corn syrup, in particular, contributes greatly to the increase in obesity.
sweeteners such as aspartame and sucralose offer low-calorie alternatives to sugar, but their long-term effects on health, particularly on the gut microbiome, are not yet fully understood. sugar substitutes, such as xylitol and erythritol, have less impact on blood sugar and are particularly suitable for diabetics. However, in larger quantities they can digestive problems cause.
Overall, the question of whether sugar or sweeteners are better depends on individual health goals. Sugar substitutes can help reduce calories and control blood sugar, but should be consumed in moderation, as possible long-term effects, especially on the microbiome, have not yet been clearly clarified.
