Low carbohydrate diets have recently taken centre stage, leaving sugary foods high and dry. Shelves are full of low-carb biscuits, chocolates and cakes all free from sugar. But what is being used to replace that delicious sweet taste? Low glycaemic ‘natural’ sweeteners. The question remains – what are they made from?
Agave Nectar
Agave Syrup also called Agave Nectar is extracted from the agave cactus originally found in Mexico. It contains between 55% and 92% fructose. It was once thought of as a healthy sweetener and a good alternative to ordinary sugar.
The highest quality product is made from sap that is harvested from the core of the plant. However, it appears that much of what is commercially available is produced from starch from the giant root bulb. This extract is then filtered, heated and genetically modified enzymes are often added to convert the carbohydrates into fructose. The process can use caustic acids, clarifiers and filtration chemicals to produce a highly-refined product, devoid of almost all nutrients. They also refer to corruption in the Agave industry, such as multiple occurrences of high fructose corn syrup being mixed into agave batches.
Recent studies on insulin resistance have illuminated that fructose is not easy for the body to process like glucose. Fructose can build up in the liver as a fatty deposit, which can contribute to insulin resistance and metabolic syndrome. Agave has been delisted and banned by the Glycemic Research Institute of Washington DC after serious side effects were observed in clinical trials.
Glycemic index – 15
Isomalt Sweetener
Firstly isomalt is not a natural substance. It is in fact an artificial disaccharide sugar alcohol (polyol), which is a short-chain carbohydrate synthesized from sugar (usually GMO sugarbeets, unless certified organic). Isomalt is made in a two-step process, the first step involves an enzymatic process. The second step involves addition of two hydrogen atoms to the oxygen atom in fructose portion of sucrose. In this way, half of the fructose is converted to mannitol and half of it is converted to sorbitol resulting in two different disaccharide alcohols. It does not breakdown easily, even by intestinal enzymes, and therefore helps extend the shelf life of a product.
Sugar alcohols or polyols can easily fermented leading to gas, stomach cramps, diarrhea and even irritable bowel syndrome. These sugars also pull high amounts of fluid from the body into the bowel. Research has found that they may impair the absorption of other nutrients within the gut.
Glycaemic index – 0.5
Maltitol/ Maltose
Maltitol is a sugar alcohol usually derived from GMO corn syrup, unless certified organic. Like other sugar alcohols it has a slightly laxative effect and it is not recommended to consume more than 50gm per day. Even though it occurs in nature, chicory leaves contain a small amount, everything commercially available, is artificially produced from cereal crops. Made from from wheat and corn, maltose is produced by using enzymatic hydrolysis of the starch. This is then subjected to catalytic hydrogenation, and finally filtration. So it can hardy qualify as a natural product! It is absorbed slowly in the gut it has a laxative effect and sometimes can cause bloating or flatulence if consumed in high amounts.
Glycaemic index – 52
Sucralose Sweetener
Sucralose is a modified form of sucrose chemically synthesized by chlorinating corn syrup (usually GMO). It was discovered in 1976 by accident by two scientists working on a new insecticide. One of them asked the other to test the new substance just produced in the lab. The other, whose English was poor, thought he had been asked to taste it! He did so, and lived to report the sweet flavor. The chemical structure of the chlorine in sucralose is organochloride; the same chemical used in common pesticides.
It has been shown to increase migraine headaches. Other reported side effects include muscle aches, stomach cramps and diarrhea, bladder issues, skin irritation, dizziness and inflammation. Research has shown sucralose can cause shrinking of the thymus gland, an important immune system regulator, and liver and kidney dysfunction. A recent study by Duke University found sucralose reduces healthy intestinal bacteria. In fact, a recent study found that sucralose not only altered the gut bacteria but the study also showed that it could play a role in obesity. Many volunteers showed strong signs of glucose resistance after just one week of consumption.
Glycaemic index: 0
Xylitol Sweetener
Xylitol is probably the most known sugar alcohol (polyol). Found in small quantities in nature it was originally extracted from birch bark. Today, one can hardly consider xylitol natural due to the method of production. This involves the chemical hydrogenation of D-xylose into xylitol by the presence of a nickel catalyst. This is usually sourced from GMO corn. As with most sugar alcohols it has a slightly laxative effect if taken in large quantities. While considered safe for humans, this can be deadly for dogs. Make sure that you keep the product safely away and don’t feed your animals any leftovers containing xylitol.
Glycaemic index: 12