In the Netherlands, we consume an average of 65 grams of sugar per day — this includes both added and naturally occurring sugars.
Data shows that men eat more sugar than women, and children more than adults. Boys can consume up to 85 grams a day, men up to 67 grams.
Sugar contains no useful nutrients and does provide calories — 4 calories per gram. That’s why it’s often described as unhealthy: it’s made up of “empty” calories. And too many calories can lead to weight gain.
That’s why people look at alternatives — either with fewer calories or with more nutrients.
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Agave syrup is made from the agave plant, a type of succulent native to Mexico. It contains 3 kcal per gram.
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Honey contains small amounts of vitamin B and minerals compared to regular sugar. It has 3 kcal per gram.
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Coconut blossom sugar is made from the flower of the coconut tree, harvested before the coconut grows. It contains 4 kcal per gram.
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Whole cane sugar (oerzoet) is less refined than white sugar and retains some minerals. It also has 4 kcal per gram.
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Stevia and other plant-based sweeteners are derived from very sweet leaves. These contain almost no calories, but often have a slightly bitter aftertaste due to their high sweetness.
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Artificial sweeteners like aspartame, maltitol, and sucralose are identified by E-numbers E420–421 and E950–E968. These contain little to no calories — and no nutrients either.
But does it really make sense to replace sugar with these products?
Some of these alternatives do contain small amounts of vitamins and minerals, which are healthy — but since we use them in tiny quantities, the benefit is minimal. And the body processes them almost the same as regular sugar, with nearly the same calorie count.
However, reducing calorie intake can be very healthy if you’re overweight. In that case, plant-based or artificial sweeteners can be useful. Artificial sweeteners are approved for general use — for example, drinking 2 glasses of light soda a day with artificial sweeteners is still well within the safe limit.
Of course, the best option is to train yourself to enjoy less sweetness overall — then you don’t need to choose at all!