Agave syrup, coconut sugar: do the new alternatives to white sugar make it possible to lose weight? : Current Woman The MAG


For several years, sugar has been in the spotlight and implicated in the global “epidemic” of obesity and type 2 diabetes. Too refined and therefore lacking in good micronutrients, it is of no nutritional value. But since it is difficult to do without the sweet flavor entirely and good desserts contribute to the pleasure of eating, manufacturers are offering new sugars, presented as more natural and better for health.

New sugars: calorie side, what are they worth?

White sugar, whether extracted from beet or cane, is made up of 100% carbohydrates (sugars) and provides 400 kcal per 100 g, or 40 kcal per teaspoon (10 g). Whole cane sugars, such as rapadura or muscovado, are unrefined, but contain 96-97% carbohydrates, so are almost as caloric. Ditto for coconut or palm sugars (obtained like cane sugar, by evaporation of the sap of the coconut blossom or the sugar palm). Date sugar, maple syrups or agave syrups are a little less energetic, 30 to 32 kcal per spoon, since they only contain 75 to 80% carbohydrates.

The good choice : birch sugar (also called xylitol) at 24 kcal per teaspoon, and erythritol (obtained by fermentation of cereal sugars) at 0 kcal (because it cannot be assimilated by the body), they really make the difference.

Their big advantage: superior sweetening power

This is the advantage regularly put forward. We can therefore easily reduce their proportion by 30% compared to ordinary sugar. Either because they are very fragrant: muscovado tastes of liquorice, rapadura, palm sugar and maple syrup are reminiscent of caramel. Either because, like date sugar or agave syrup, they are rich in fructose with a higher sweetening power than that of sugar. Exceptions to the rule, birch sugar and erythritol are measured like white sugar.

They contain few nutrients

Compared to white sugar which provides only empty calories, unrefined sugars provide mineral salts, antioxidant polyphenols, and even fiber for date sugar. For example, 100 g of muscovado provide 2.8 mg of iron, 100 g of coconut sugar, 2 mg of zinc, or in both cases 20% of the recommended intake. But reduced to the amount used, barely 10 g in yogurt, the intake becomes negligible!

A high glycemic index

It is not enough to be interested in the calories of a food. What matters just as much is its Glycemic Index (GI), that is to say its ability to raise blood sugar levels. Maple syrup, whole cane, coconut and palm sugars contain mostly sucrose, the same carbohydrate as regular sugar! They therefore also quickly raise the blood sugar level and, consumed in excess, they promote weight gain and dental caries. Agave syrup and date sugar mainly provide fructose. This sugar has a low glycemic index (it does not induce a spike in blood sugar), but as soon as the intake is greater than 50 g per day, it can raise the triglycerides (from fats) in the blood and be the cause of ‘hepatic steatosis (also called “fatty liver disease”). As for birch syrup and erythritol, they fall under the category of polyols. They do not increase blood sugar and are not cariogenic. But they can cause bloating and other digestive problems, especially when the intake exceeds 10 g per day.

Perfect sugars for baking

As long as they are well proportioned, taking into account their sweetening power and their flavor. Agave syrup gives softness to sorbets and fruit mousse. But in cakes, it becomes bitter when baked at over 180 ° C. Maple syrup goes well with almonds or lemon in cakes or cookies. Complete cane sugars, which color the preparations, are more associated with dark foods, cocoa or raspberries, but allow you to make original glazes. Note: you cannot make meringue or caramel with birch sugar or erythritol.

Read also :

⋙ 12 signs that warn about excessive sugar consumption

⋙ Cyril Lignac’s tip for consuming less refined sugars

⋙ Ketogenic diet: tips for a successful anti-sugar detox