Sugar substitutes and a low-histamine diet: What should you be aware of?
Regular table sugar (sucrose) consists of the simple sugars fructose and glucose . It is produced from sugar beets or sugar cane , is high in calories, and completely nutrient-poor. Too much sugar promotes tooth decay, obesity, diabetes mellitus, and cardiovascular disease. According to the German Nutrition Society (DGE), less than 10% of total energy intake should consist of free sugars. This includes not only the sugar in food and drinks but also naturally occurring sugars in fruit juices, honey, and syrups. While table sugar is low in histamine, it contributes to the growth of harmful gut bacteria , which can lead to intestinal problems. Are there any low-histamine alternatives to sucrose?
Natural sugar alternatives
There are several natural alternatives to refined sugar . These contain little to no histamine . The most natural and healthiest option is the fructose found in fruit . Dried dates, for example, can be wonderfully used as a natural sweetener. We've also harnessed the sweetness of dates in our delicious organic grain muesli and our tastyorganic grain bar . Other low-histamine options include...
- Coconut blossom sugar : Sugar made from the nectar of the coconut blossom
- Honey : contains various nutrients and fructose
- Dextrose/glucose : Grape sugar, a naturally occurring form of carbohydrate
- Maple syrup : sap from the trunk of the sugar maple tree
- Agave syrup : extracted from the agave plant
- Rice syrup : syrup obtained from rice flour
- Tapioca syrup : extracted from the cassava root
Besides fructose, maple syrup is the healthiest alternative. However, for people on a low-fructose diet, only dextrose, rice syrup, and tapioca syrup are suitable . The latter is easily digestible, contains fewer calories than sugar, and is perfect for people with allergies.
Artificial sugar substitutes
Besides synthetic sweeteners like aspartame, there are also synthetic sugar substitutes . There is no maximum permitted quantity for these, which is why they can be added to foods in unlimited amounts. However, a warning is mandatory on the packaging if the amount exceeds 10%, informing customers that excessive consumption of the product can have a laxative effect . Diarrhea, abdominal pain, and flatulence are possible side effects. According to the European Food Safety Authority (EFSA), the following sugar substitutes are safe for consumption and therefore approved in the European Union :
- Sorbitol (E 420)
- Mannitol (E 421)
- Isomalt (E 953)
- Stevia extract/steviol glycosides (E 960)
- Polyglycitol syrup (E 964)
- Maltitol (E 965)
- Lactitol (E 966)
- Xylitol (E 967, birch sugar)
- Erythritol (E 968)
Sugar substitutes are generally low in fructose and therefore well-tolerated by people with fructose intolerance. However, caution is advised with sorbitol, as those with fructose intolerance often also have a sorbitol intolerance . This is because the human body metabolizes sorbitol into fructose. Stevia is the most suitable sugar substitute for a low-histamine diet. The remaining sugar substitutes belong to the group of sugar alcohols . These generally do not contain histamine, but can still cause digestive problems because they are broken down by enzymes. Xylitol and erythritol are the most well-tolerated. Individual tolerance levels should be taken into account.
The sweetener Stevia
Stevia is extracted from the Stevia rebaudii plant , which originates in South America. However, stevia does not contain the stevia leaves themselves, but rather steviol glycosides, the isolated sweeteners extracted from the leaves . The disadvantage is that stevia is highly processed , and environmentally harmful aluminum salts are used in its processing, as the chemical processes are involved. Stevia products often have a slightly bitter taste. Furthermore, due to the long transport distances, this sugar substitute is not recommended from an ecological perspective. The advantage of steviol glycosides, however, is that they contain no calories , do not promote tooth decay , and do not raise blood sugar levels . In addition, their sweetening power is 200 to 300 times greater, thus reducing the required dose.
The sugar alcohol xylitol
Dosage of the sugar alcohol xylitol is quite simple, as the same amount is needed for the same sweetness as regular table sugar. Xylitol belongs to the group of polyols and has 40% fewer calories than sugar . Xylitol has no effect on blood sugar levels and significantly reduces the risk of tooth decay . This is because caries-causing bacteria cannot use the sugar substitute as a food source. Furthermore, xylitol stimulates saliva production, which contributes to stabilizing calcium in saliva and remineralizing tooth enamel. Although the name "birch sugar" sounds like a natural sugar alternative, xylitol is actually a synthetic substance , as it is produced from residual materials such as corncobs, straw, and other types of wood. This process requires a significant amount of energy . Sulfuric acid and sodium hydroxide are also used in its production.
The sugar alcohol erythritol
The sugar alcohol erythritol can be used for cooking and baking as well as in cold dishes. Since erythritol is about 40% less sweet than regular table sugar , more of it is needed. However, this sugar substitute has virtually no calories and tastes similar to sugar . If organically grown corn and glucose are used in its production, erythritol carries an organic certification. While erythritol does occur naturally in some foods, it is only present in small quantities. This means that only industrially produced products are available in retail stores. Erythritol is produced from sucrose and glucose using a complex process involving yeast and fungi .
All the important information at a glance
All sugar alternatives are suitable for both cooking and baking. Generally, all varieties can also be used in cold dishes. Dosage recommendations on the product are mandatory for sugar substitutes, as overdosing can cause gastrointestinal discomfort . However, they have the advantage of not causing blood sugar fluctuations and are low in calories. Even though fruit is the most natural form of sweetness, sugar substitutes like stevia can be good low-histamine alternatives , especially if other intolerances such as sorbitol and/or fructose intolerance are present. Sugar alcohols like xylitol and erythritol are low in histamine, but they are broken down by enzymes. Therefore, digestive problems can occur in people with histamine intolerance.
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