Czym można zastąpić cukier?

As you know, sugar is widely used. We add it to coffee, tea, salads and desserts. The importance of its role is clearly evidenced by, for example, panic at the news about problems that stores may have in connection with the stocking in sugar (it took place in mid-2022). However, it should be remembered that sugar – according to many experts – can have a negative effect on the human body. This is why it is worth considering what to replace sugar ? In the text you will find a short description of frequently used substitutes.

What to replace sugar? List of substitutes

Used in reasonable amounts, sugar has a positive effect on the human body – this element of food is primarily responsible for providing energy necessary for everyday functioning. Among the negative effects of consuming large amounts of traditional sugar (sucrose) can be found, among others the following consequences: weight gain, water cellulite and digestive system disorders. This is why more and more consumers are opting for healthier alternatives.

Among the popular alternatives, you can find solutions such as:

  • xylitol
  • tagatosis,
  • malt (e.g. barley or rice),
  • stevia

What are the characteristics of the individual solutions?


Xylitol (sometimes also referred to as birch sugar) is a product that is enjoying increasing popularity. This is mainly due to the low calorific value. It can contain thirty to fifty percent less calories in xylitol than in traditional sugar (sucrose). For this reason, the replacement is eagerly used by people who want to maintain a healthy line.

Low calorific value is not the only advantage. In addition, it is worth paying attention to the low glycemic index – thanks to this, xylitol can be a good solution for diabetics (of course, they should consult a doctor to determine whether this ingredient can be included in the diet).


Tagatose – sugar obtained from lactose – is chosen for the same benefits as xylitol. It is characterized by a low level of calories and glycemic index.

Malt (barley, rice, etc.)

If you are looking for an alternative to sugar, an interesting substitute can also be malt , i.e. a mixture prepared on the basis of dried cereals. Malts contain, among others maltose. Properly used, they can positively translate into the digestion of food by the body, although it must not be forgotten that experts recommend the careful use of maltose. Its excess may have a negative impact on blood glucose levels and increases the risk of serious diseases.


Stevia is a naturally occurring plant, inter alia, in Central and South America. It is eagerly used to create a sweetening extract. Why is stevia a good substitute for sugar? There are two reasons for this:

  • strong, sweet taste – according to estimates, sweeteners based on various types of stevia may be several dozen, and sometimes even several hundred times sweeter than sugar. This state of affairs means that you do not need to use large amounts of this substance to achieve the desired effect,
  • low level of calories – thanks to this, stevia is recommended for people who are in the process of losing weight.

What to replace sugar? The basis is a wholesome diet

Some substitutes for traditional sugar are cited in the text. On the other hand, their use is not necessary. A good idea to replace sucrose is to include foods such as nuts, pumpkin seeds and apples in your diet. These products contain natural sugars (in varying amounts), so the body should not feel “hungry” for sucrose.

In addition, it is recommended to eat meals regularly and consume large amounts of water. This is necessary because irregular meals can make you feel hungry, which quickly becomes a good excuse to reach for sugar. An interesting solution may also be chewing pods, etc. In many cases, the longer you chew them, the more sweet you feel.

Interestingly, you can also do without sugar when preparing a dessert. Typically associated with sweet cookies or chocolate, a dessert can be based on fruit (both in natural form and in the form of juices) and vegetables, including, for example, carrots or lettuce.

There is one more important thing to remember if you want to replace sugar. First of all, an immediate, complete detox from sugar is not always a good solution . This approach can cause shock to the body, fatigue and even depression. A much better course of action is to systematically reduce sucrose and gradually replace it with substitutes.


Author: Emil Zelma

0 komentarzy

Dodaj komentarz