As endurance athletes, we love our carbohydrates. Carbs fuel our workouts—it’s a fast fuel source that gives us much-needed energy for muscle contractions. The fastest type that goes straight to our muscles are sugars; it can be a powerful and useful type of fuel for sports and exercise. However, we all know the adage, “too much of a good thing is bad.”
If we take in a high amount of carbohydrates, sugars most especially, we might develop what’s called “insulin resistance.” Insulin resistance, a precursor toward diabetes, means that our body becomes increasingly inefficient in metabolizing blood sugar (the byproduct of ingesting carbohydrates). This is further accelerated by focusing on high glycemic index (fast absorbing) carbs such as sugars.
That said, it’s important we manage the sugars we take in. This means not only limiting the amount but also finding possible alternatives to this very potent yet tricky fuel source.
Stevia
Stevia is an all-natural sugar substitute from the Stevia rebaudiana plant. It is 200 to 400 times sweeter than table sugar with no caloric value. This means you can get your sweet fix without worrying about your insulin or diabetes problems. The downside is that it does have some side effects. Taking too much may affect your gut health and this might result in gas and bloating. Other more adverse effects are related to heart attacks and strokes due to erythritol, a component often mixed with stevia.
Aspartame
Aspartame has been around since the 1970s. It is an artificial sweetener that is non-saccharide, which means it is not carbohydrate-based. Instead, it is composed of two amino acids: aspartic acid and phenylalanine. It still does have caloric value but due to its extreme sweetness (200 times sweeter than sugar), you would need a very miniscule amount.
While it has been extensively studied throughout the years, and has a pretty good track record in terms of safety, there are still a lot of people who want to avoid it. The apprehension comes from proposed links between aspartame and an increased risk for Alzheimer’s disease, multiple sclerosis, Parkinson’s disease, and even Type 2 diabetes. These links need to be studied and validated though.
Agave
Agave nectar is another natural sugar substitute and is derived from the Agave tequilana plant. Yes, the same plant used to make tequila. However, we’re not here for the alcohol content; rather, we are after the taste. It has a mild sweet taste that makes it ideal for syrup substitutes but sadly has the same caloric value of the substances it is designed to replace.
Agave has a mild sweet taste that makes it ideal for syrup substitutes but sadly has the same caloric value of the substances it is designed to replace
The reason why it stands out though is because of its lower glycemic index (how fast it raises blood sugar). This is mainly due to the fact that it contains fructose, a monosaccharide that needs to be processed in the liver before it can reach the blood stream. This delays the “sugar rush” and curtails the insulin spike.
As good as it sounds, it’s actually not all that healthy. Recent studies have shown that high fructose consumption can still lead to Type 2 diabetes, metabolic syndrome, and even heart disease.
Maple syrup
Like agave, maple syrup is a natural sugar substitute but may also be limited in its use. It’s mainly used for baking, drinks, and dishes that would be welcoming to its unique taste. Its main advantage over sugar is its slightly lower glycemic index and its higher nutritional value. It has some minerals like manganese, zinc, and calcium. Overall, it is regarded as a slightly better alternative to refined sugar.
However, because of its relatively higher glycemic index and high caloric value, caution and control regarding consumption should still be exercised. It’s not that far off from your usual sugar fix.
Sugar alcohols
Sugar alcohols, also known as polyols, are carbohydrates naturally found in fruits and vegetables. These are metabolized differently by the body—the bacteria in our mouths don’t digest sugar alcohols the same way and have far fewer calories. This means that it doesn’t result in cavities and doesn’t spike blood sugar as much.
Sugar alcohols like erythritol, xylitol, maltitol, and sorbitol are widely used these days but some caution should still be enforced. Sorbitol and erythritol may result in digestive problems such as loose bowel and upset stomachs, respectively. The latter, as mentioned earlier, may also be related to heart problems. Xylitol, on the other hand, is extremely toxic to dogs.