What can I substitute for sugar?
By
Dr Anny Manrich (PhD)
Author bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this concise article, we will answer the question, “What can I substitute for sugar”. We have discussed a few substitutes which are not only a replacement for sugar but super beneficial to our health. The benefits of sugar substitutes are mentioned along with the discussion about, why not use traditional sugar? and what problems could it cause?
What can I substitute for sugar?
There are various substitutes for sugar that we can add to our routine instead of using sugar. Consuming a lot of sugar can cause changes in gut bacteria, problems for the liver, cavities, as well as it causes increased risk of heart diseases because the refined sugar is full of chemicals that could cause health issues, or this sugar is just so refined that there’s no nutrient left behind (2,3,4).
The sugar beet and sugar cane production volumes have increased by 2.5% and 2.7% per annum respectively over the past five years (2013). The increase in the extent of cultivation was accompanied by increased production of sugar, which has reached the rate of almost 0.8% per year in the period of 2008/2009 – 2011/2012 (1).
So, here’s a brief discussion about using sugar substitutes for a healthy life.
Substitutes of sugar
These are the replacements of sugar:
- Raw honey
- Dates
- Coconut sugar
- Dolcedì
- Agave nectar
- Stevia sweetener
Raw honey:
The best sugar substitute one can find is raw honey. It is not even technically sugar; it is more of whole food like it contains powerful antioxidants. It helps get rid of reactive oxygen species from our blood. Basically, during the metabolism, our cells produce waste oxygen species that need to be eradicated, so honey helps to eradicate them.
The phytochemical compounds present in honey have been reported to be responsible for the medicinal properties of honey such as anti-inflammatory, anti-oxidant, anti-microbial, anti-allergic, anti-diabetic, anti-cancer, anti-parasitic activity, anti-ulcer, wound healing, and cardiovascular disease prevention (5).
Also, replacing sugar with raw honey can dramatically reduce the impact on our blood sugar level, this is because raw honey has a lower glycemic index (7).
Moreover, raw honey prevents us from different allergies, like it sort of builds an antibody or histamine blockers. Studies reported that some chemicals, such as gallic acid, kaempferol, p-coumaric acid and caffeic acid present in honey may inhibit the release of histamine, intracellular calcium and pro-inflammatory cytokines and β-hexosaminidase, which are pro-inflammatory mediators (5).
Raw honey is also beneficial for digestive issues (e.g Diarrhoea) Like, if we are having Helicobacter pylori (H.pylori) bacteria in the stomach which causes severe stomach ulcers, then raw honey would be quite helpful for this (6).
Dates:
Replacing dates with sugar is highly beneficial because dates are high in fibre, which means that in addition to getting the carbohydrates sweet benefits, it negates the negative impact by having a high amount of fibre.
Due to fibre, it controls the problems of constipation and blood sugar level. Dates contain high calories. Carbs and a few of the proteins are the basic reasons for these calories. In addition to the carbs, calories, and fibres; dates are rich in vitamins and minerals (8).
The risk of getting inflammation and plaque formation is lowered in the brain when we consume dates in replacement to sugar, so it reduces the risk of getting Alzheimer’s disease (8).
Moreover, in the last weeks of pregnancy when dates are consumed; it promotes and eases natural labour for pregnant women (8).
Coconut sugar:
Coconut sugar can also be a sugar substitute. It contains inulin. Inulin is a prebiotic fibre that is a fertilizer for gut bacteria. We need this fertilizer for our gut bacteria to flourish so that we can have a gut biome. Coconut sugar is a low glycemic sweetener with a healthful glycemic index of 35. Thus, it is good for diabetic and weight control (9).
In addition to that, it contains a huge amount of potassium, magnesium and is super good when it comes to electrolytes. It’s going to help us replenish ourselves after a workout or just after a long day in the sun.
Agave nectar:
Agave nectar is also one of the substitutes for sugar. The reason we should replace agave nectar with sugar is, on the glycemic index scale its value is lower because it has less glucose (7).
However, the fructose content of agave syrup is much higher than that of high fructose corn syrup, which is of concern since some research has linked high fructose intake to weight gain (especially around the abdominal area), high triglycerides, heart disease and insulin resistance. High fructose corn syrup contains 55% fructose while agave nectar syrup contains 90% (10).
Stevia sweetener:
It is a plant-based calorie-free sugar substitute. There are no carbs in this sweetener so there is no rapid perforation of insulin. It is much tastier than the traditional sugar so a very less amount of stevia sweetener should be used.
Just because we are having very low calories due to the consumption of less stevia does not mean that we start taking high amounts of stevia. Studies in long-term administration of stevia to mic lead to a significantly decreased serum high-density lipoproteins (HDL) level and increased serum low-density lipoproteins (LDL) level in male and female mice groups (11).
Keeping in mind the benefits of the above-mentioned sugar substitutes and the issues that sugar consumption can cause, it is stated that consuming too much sugar can cause health issues like weight gain, heart disease, diabetes, and tooth cavities.
So, it is better to avoid traditional sugar and prefer sugar substitutes.
Other FAQs about Sugar that you may be interested in.
What Can I Substitute for White Sugar in a recipe?
How to soften hardened brown sugar?
How to melt brown sugar on the stove?
Conclusion
In this concise article, we have answered the question, “What can I substitute for sugar”. We have discussed a few sugar substitutes along with their benefits.
References
- Svatoš, M., Mansoor Maitah, and Anna Belova. World sugar market–basic development trends and tendencies. Agris on-line Papers Econ Infor, 2013, 5, 73-88.
- Vos, Miriam B., et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association. Circulation, 2017, 135, e1017-e1034.
- Satokari, Reetta. High intake of sugar and the balance between pro-and anti-inflammatory gut bacteria. Nutrients, 2020, 12, 1348.
- Moynihan P. Sugars and Dental Caries: Evidence for Setting a Recommended Threshold for Intake. Adv Nutr, 2016,, 7,149-156.
- Aw Yong, Poi Yi, et al. The potential use of honey as a remedy for allergic diseases: a mini review. Front pharmacol, 2021, 11, 599080.
- Hashem-Dabaghian, Fataneh, et al. Combination of Nigella sativa and honey in eradication of gastric Helicobacter pylori infection. Iran Red Crescent Med J, 2016, 18.
- Atkinson, Fiona S., Kaye Foster-Powell, and Jennie C. Brand-Miller. International tables of glycemic index and glycemic load values: 2008. Diabetes care, 2008, 31, 2281-2283.
- Jain, Shri Mohan. Health benefits of dates: Phytochemicals and their functions. Regional Workshop on the Improvement of the Dates Value Chain in the Near East and North Africa Region Kuwait, 9-12 December 2013. 2013.
- Jirasatid, S., and M. Nopharatana. Impact of coconut sugar syrup on quality of acidophilus milk during cold storage. Int J Agri Technol, 2020, 16, 819-830.
- Neacsu, N. A., and A. Madar. Artificial sweeteners versus natural sweeteners. Bulletin of the Transilvania University of Brasov. Economic Sciences. Series, 2014, 7, 59.
- Farid, Alyaa, et al. The hidden hazardous effects of stevia and sucralose consumption in male and female albino mice in comparison to sucrose. Saudi Pharmaceu J, 2020, 28, 1290-1300.
