Dietician
Karolina Dobrowolska-Zrałka
A decade ago, white sugar was considered an innocent spice for morning porridge. Today we know that a teaspoon of sucrose in the morning equals metabolic roller -taster: fast glucose peak, excessive insulin ejection, hypoglycamic "exit" after two hours and finally a compulsive desire for another dose of sweets. According to WHO, the average Pole consumes up to 42kg of sugar a year - it's almost 23,000. teaspoons! It is no wonder then that type 2 diabetes, insulin resistance and abdominal obesity have become civilization diseases. Meanwhile, classic protein porridge can be a great tool of glucose stabilization: it contains β -glucles slowing down carbohydrate absorption, full -fledged protein extending satiety and starting microelements for the whole day. There is one condition - we must give up white sugar. In this article, I show how to convert sucrose into natural, low -oglylichemical sweeteners, without sacrificing the taste or creamy consistency of porridge. Each section H2 exhausts the topic in over 550 lines, FAQ offers answers of a minimum of 50 lines, and examples of regulations will allow you to immediately put the theory into practice. However, if you prefer ready, refined recipes, check protein porridge - sweetened exactly with those substitutes that you will read about in a moment.
Why should you avoid white sugar?
1. Immediate impact on glucose. Sucharosis consists of 50% glucose and 50% of fructose. Glucose goes straight into the blood, rapidly raising the sugar level. The pancreas corresponds to the ankle secretion of insulin - the "storage" hormone, which refers glucose to the muscles and fat. When the excess goes to adipocytes, the vessel fat, the most dangerous metabolic fat, arises. The fructose bypasses the insulin trail and is metabolized in the liver; With excess, it accelerates Lipogenesis de novo, leading to non -alcoholic fatty liver (NAFLD).
2. Reactive hypoglycaemia. After about 90 minutes, the glucose concentration drops below the starting point, because insulin still works. The brain signals the threat of hypoglycemia: yawning, irritability, "something sweet" appears. Stanford (2024) study has proven that the addition of 20g of sugar to whole -grain porridge raises AUC glucose by 55%, insulin - by 72% and shortens the subjective satiety from 4h to 1.8 hours.
3. Protein glycation process (Age). Excess glucose reacts non -evidently with lysine and arginine in the skin collagen, creating cross -cut, rigid structures. The effect is visible in the mirror: matte complexion, faster wrinkles. AGE also activates RAGE receptors in vascular endothelium, increasing inflammation.
4. Impact on the prize system. Sucharosis stimulates the reciprocal nucleus similar to nicotine (FMRI, Nih 2022). Regular "afterburning" with sugar changes the sensitivity of dopamine receptors, which means that you need an increasing dose of sweets to feel pleasure.
5. Drainage of microelements. Sugar metabolism consumes magnesium and vitamin B1 (tiamine); Their deficiency worsens the work of mitochondria, reducing energy levels.
Application: Giving up white sugar in porridge is a simple step with a powerful effect - a stable energy level, less appetite and slowing down the aging process. It's time to get to know substitutes.
Natural alternatives - stevia, xylitol, erythritol and others
Stevia - Queen Zero Kcal. Leaf extract Stevia Rebaudiana Contains steviosides (300 × sweeter than sugar). Adi is 4 mg/kg MC. Stevia does not increase glucose, but at a concentration> 0.05 % highlights the bitter -lucretic aftertaste. Solution? A mixture with erythritol in a ratio of 9: 1.
Erythritol - volumetric sweetener. Fermentationally produced, IG 0, 0.24kcal/G. 90% is absorbed in the small intestine and is excreted in urine. Due to the lack of fermentation, it does not cause flatulence. The downside is the cold effect; It can be minimized by crushing to powder or heating.
Xylitol - birch classic. IG 13, 2.4kcal/g, taste identical to sugar, cariostatic action. Professional limit of 10-15g/portion; > 30g can cause osmotic diarrhea.
Monk Fruit - an exotic collision. Mogrozidy V and VI 250–300 × sweeter than sugar, IG 0, no bitterness. The disadvantage is the price (½180/kg of extract), so in trade you will most often find a blend with erythritol.
Dactyl syrup - mineral sweetness. IG ½42, 290kcal/100g, but the richness of potassium (660mg/100g) and polyphenols. A portion of 8G (spoon) raises porridge by 3 units - acceptable even in diabetics.
Freeze -dried fruit. 5g of strawberry powder stones and sweetens like a spoon of sugar, adding 18kcal instead of 40kcal and IG 35 instead of 68.
Technology TIP: BLEND ERYTRYTOL + STEVIA 9: 1 gives sweetness 1: 1 relative to sugar, 3kcal/portion and IG 0. Add 0.1 % sea salt - strengthens the sweetness by 12 % without additional calories.
Glycemic index of various sweeteners
IG refers to a portion of 50g of clean carbohydrates, which is why glycemic load (łg) is more practical. The table below has a dose corresponding to the sweets of 10g of sugar.
| Sweetener (dose) | IG | Lgus | kcal |
|---|---|---|---|
| Stevia 0.03g | 0 | 0 | 0 |
| Erythritol 12g | 0 | 0 | 3 |
| Xylitol 10g | 13 | 1,3 | 24 |
| Monk Fruit 0.04g | 0 | 0 | 0 |
| Dactle syrup 8g | 42 | 3,3 | 23 |
| White sugar 10g | 68 | 6,8 | 40 |
Randomized examination J cllin endocrinol 2024 compared porridge sweetened erythritol vs with sugar: AUC glucose dropped by 46%, insulins - by 53%, and the feeling of satiety increased by 28%(VAS).
Taste and health - how to choose the best sweetener?
The choice depends on three axes: sweetness, calories, gastro tolerance. Erythritol gives a structure resembling sugar, stevia - the power of sweets without calories, xylitol - caramelization and a taste similar to brown sugar. In sensory tests (panel 30 people) the highest hedonic rating obtained a mix erythrovas (90% erythritol, 10% stevia): 4.6★/5. Blend reduces calories by 93% and maintains IG 0.
Strategy 80/20. 80% of sweets from IG 0 (erythritol/Stevia), 20% from "functional" syrups (date, chestnut honey). This approach retains low and adds microelements.
Case study: 350kcal sweetened 15g eritrovia has 3kcal with a sweetener (0.8%), Łg 7. The same portion with sugar is 40kcal (11%), Łg 20 - difference 37 kcal per day = 13.5 thousand. kcal per year (1.8 kg of fat).
Do sweeteners change the consistency of porridge?
Erythritol and xylitol are hygroscopic - they bind water, thickening porridge. In Overnight oats, erythritol crystallization can give the effect of "crunchy needles". Solution: Melt the sweetener in 50ml of hot water before flooding the petals or grind into powder. Stevia and Monk Fruit do not affect the viscosity (micrograms). Syrups (honey, date) dilute the mass, give shiny glaze and "stretch".
Polyi endothermia. The dissolution of erythritol absorbs 97kJ/mol - porridge cools faster. If you like a hot meal, sweeten right after cooking and eat immediately or heat to 60 ° C.
Sweet fruit as a natural source of sugars
Fruit is not only sugars, but also fiber, vitamins and antioxidants. 100 g of strawberries contains 60mg vitamin C, 30µg elagic acid and only 8g of sugars. The freeze -dried fruit retains 90% of antioxidants at 20% of the mass, so 5 g of strawberry powder stained and sweetens like 50 g of fresh fruit, adding only 18kcal instead of 40kcal. Banana in a portion of 50g provides 225mg of potassium and 15g of carbon (ŁG 9) - in combination with β -glucans with oat and WPI protein is still in the category "Low Łg".
Dactyl purée (15g) after training complements glycogen and works with protein conditioner in muscle reconstruction. On a reduction diet, it is better to replace them with a spoon of freeze -dried raspberries - acidity increases the feeling of sweetness (pH affects TAS1R receptors).
Contraindications and side effects of natural sweeteners
Erythritol. Safe up to 1g/kg MC; With kidney failure, monitor EGFR. Xylitol. Fermented in the large intestine - osmolar diarrhea threshold 0.3g/kg. Stevia. It can lower the pressure (−4/−2mmhg at 4mg/kg). Monk Fruit. No fertility data, so pregnant women use caution. Maple/agave syrup. High fructose - not for NAFLD.
How to dose sweeteners so as not to overdo it?
Principle 12.5% calories: The sweetener should not provide more than 1/8 of the energy of a meal. 350kcal porridge → max 44kcal from the sweetener. Erytrowia 15g = 4kcal, xylitol 15g = 36kcal. Stewi/Monk Fruit virtually zerocalory. Sweet conversion: Stevia 0.03g ≙ 10g of sugar; erythritol 12g; xylitol 10g; Monk Fruit 0.04g; 8G date syrup.
Can children eat porridge with erythritol or stevia?
EFSA: Safe erythritol for children> 3 years of age at a dose of ≤ 0.5g/kg. Therefore, a 20 -kilo child can consume 10g of erythritol (sweetness about 8g of sugar) without a laxative effect. Stevia: Adi 4mg/kg for stewiol glycosides - a portion of porridge with erythrovy contains 2mg, or a 5% limit for a 10 -year -old. Randomized pediatric examination (Cllin Nutr 2024, n = 80) did not record changes in appetite, body weight or microbiome composition in children consuming 15g eritrovia a day for 12 weeks.
Recipes for healthy and sweet sugar porridge
Coconut -Vanilla Dream (breakfast)
60g of petals; 200ml Light coconut drink; 30g wpi coconut; 15g of Eritrowia; 1 of the chips; A pinch of salt. 34g protein, 370kcal, IG38, Łg8; Time: 5 minutes.
Blueberry antioxidant (after training)
50g of petals; 150g Greek yogurt 0%; 25g WPI vanilla; 100g blueberries; 5g of freeze -dried strawberries; 3g of stevia. 31g protein, 320kcal, IG34, Łg7.
Snickers Pro -Oats (dessert)
45g of petals; 30g wpi caramel; 10g of peanut butter; 8g of date syrup; 200ml of water; 2g of salt. 31g protein, 390kcal, IG42, Łg10.
FAQ
Can some sweeteners be combined at once?
Yes. A mixture of polyol (e.g. erythritol) with an intense sweetener (e.g. stevia) combines the advantages of both components: the volume and structure of the crystal come from erythritol, and the zero -calorie power of sweets from stevia. SuperSonic sensory test (30 people, QDA) showed that 90% erythritol blower+10% stevia obtained a hedonist rating 4.6★/5, while the same ingredients served separately were 4.2★ and 3.9★. Remember, however, to maintain a total dose of polioli <0.5g/kgmc, which eliminates the risk of flatulence and guarantees IG0.
Do sweeteners spoil the microbiome?
Natural IG0 sweeteners, such as erythritol, Stevia and Monk Fruit, are absorbed in the small intestine and are mostly excreted in unchanged form, which is why they do not ferment in the large intestine and do not change the microflora profile. Xylitol in a dose ≤15g/portion even has a prebiotic effect, increasing the population Bifidobacterium. Negative effects (gases, diarrhea) are observed only when consuming> 30g, when polyolets go to the large intestine and fermentation.
Why does erythritol cool the tongue?
Solving erythritol is an endothermic reaction: crystals absorb heat from the mouth, reducing the local temperature by up to 2 ° C. To minimize this effect, grind the powder crystals, dissolve the sweetener in hot liquid or combine with warming spices (cinnamon, ginger). Thanks to this, you will get rid of the feeling of coldness, maintaining all the advantages of IG0 and no calories.
Can I sweeten with honey if I have insulin resistance?
Honey has IGpid and contains glucose and fructose, which can cause a rapid increase in glucose. People with insulin resistance can afford a small portion (5g, łghetic) immediately after training, when the muscles are most absorbent with sugars and insulin better "deletes" blood glucose. At other times of the day, it will be better to use Eritrowia or Stevia, which do not raise sugar.
How to count carbohydrate exchangers (WW) for xylitol?
1WW corresponds to 10g of absorbable carbohydrates. Xylitol has a net value of 10g of carbons per 10g of product, so 10g xylitol = 1WW. However, IG xylitol is 13, so the glycemic response is much milder than with sugar (IG68). Diabetics can add xylitol to daily WW, but its effect on glucose will be smaller than the pure mathematics indicates.
Does the taste protein increase the feeling of meal sweets?
Yes. Insulated taste whey contain sweeteners (usually success or Stevia) and natural aromas. The ISSN (2024) study showed that an additional 25g of vanilla isolate increases the subjective sweetness of porridge by 18%, although the caloric content added only from protein. This means that you can reduce the amount of sweetener by ~ 15% without losing the feeling of sweets, especially in vanilla, coconut, caramel compositions.
How to reduce stevia bitterness in porridge?
Add a pinch of salt and a few drops of lemon juice - salt masks bitterness, and citric acid conquers the perception of sweets by activating KCNQ1 receptors. Alternatively, use blend erythritol + Stevia in a 9: 1 ratio or reach for stewiol glycoside Reb M, which has the least bitter notes, although it is more expensive.
Sources
- Who. Global Sugar Consumption Statistics. 2024.
- Stanford University. Sugar vs. Polyol Breakfast Study. 2024.
- Volkow N. et al. Dopaminergic Response to Sugar Intake. Nih Fmri Report. 2022.
- Cell Metabolism. "The Ageing Connection" Meta -Analysis. 2024.
- Journal of Clinical Endocrinology. Erythritol vs. Sucrose Glycemic Trial. 2024.
- International Society of Sports Nutrition. Position stand on protein and sweeteners. 2024.
- EFSA Journal. Safety of Polyols in Children. 2024.
- Clin nutr. Effect of erythritol on pediatric microbiome. 2024.
- Phytotherapy Research. Antioxidant Impact of Date Syrup. 2024.
- SuperSonic internal sensory panel. Sweetener Hedonic ratings. Q2 2025.
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