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Sweeteners guide - white sugar, stevia, erythritol and others

  • Reading time Reading time: 5 minutes
sweeteners guide - white sugar stevia erythritol and others
In today's increasingly health-conscious world, choosing the right sweetener is becoming more and more important. From traditional white sugar, which has long occupied a central place on our menus, to natural alternatives such as erythritol, stevia, maple syrup, agave syrup and coconut sugar, choosing the right sweetener seems like navigating a complex maze.

In this article, we explore the world of sweeteners - from white sugar and its properties to natural alternatives that offer interesting and increasingly popular options for those looking for health-friendly options.

White Sugar: The Traditional Choice

White sugar, also known as sucrose, is the most common form of sugar found in households around the world. It is extracted from sugar cane or sugar beet and, after processing, takes on its pure, white colour. White sugar is a highly refined product that is stripped of almost all its natural minerals and vitamins during the manufacturing process, leaving it primarily as a source of empty calories.

The glycaemic index (GI) of white sugar is around 65, which means that it causes a faster rise in blood sugar compared to foods with a lower GI.

Natural alternatives to white sugar


Erythritol is one of the sweeteners known as sugar alcohols or polyols. It occurs naturally in some fruits and foods, but is produced in large quantities by fermentation of glucose. Erythritol has 70% of the sweetness of white sugar, but almost zero calories and virtually no effect on blood sugar, making it ideal for people with diabetes or those controlling their calorie intake. Erythritol is known to cause fewer digestive problems than other sugar alcohols, which is another plus.


Stevia is a natural sweetener extracted from the leaves of the Stevia rebaudiana plant, which is native to South America. It is known for being calorie-free and having little effect on blood sugar, making it popular among diabetics and those who want to lose weight. Stevia is much sweeter than white sugar, so it is needed in smaller quantities, which can help reduce the consumption of added sugar.

Maple syrup

Maple syrup is a natural sweetener extracted from the sap of maple trees. Its rich, distinctive flavour makes it a popular addition to pancakes, waffles and various desserts. Compared to white sugar, it contains lower amounts of certain minerals such as potassium, calcium and magnesium. Maple syrup has a medium-high glycaemic index, which means that it causes a moderate rise in blood sugar.

Agave syrup

Agave syrup, derived from the juice of agave plants, is another popular natural alternative to white sugar. It has a lower glycaemic index than sucrose, which means it causes a slower rise in blood sugar. Agave syrup is sweeter than white sugar, which allows it to be used in smaller quantities. Its unique taste makes it an excellent addition to desserts and drinks.

Did you know? BAM Vanilla Paste is sweetened only with agave syrup, which makes it especially friendly for diabetics and anyone looking for natural sweeteners with fewer calories.

Coconut sugar

Coconut sugar, extracted from the nectar of coconut palm flowers, has gained popularity as a sustainable alternative to white sugar. It contains smaller amounts of nutrients such as iron, zinc, calcium and potassium and has a slightly lower glycaemic index than white sugar. Coconut sugar adds a unique caramel note to dishes and desserts, making it popular among lovers of natural sweeteners.


Xylitol is a naturally occurring sugar alcohol that is widely used as a sweetener. It is mainly obtained from birch wood and certain fruit and vegetable fibres. Xylitol has a sweetness comparable to regular sugar but with 40% fewer calories, making it a popular choice for those who want to reduce their calorie intake.

In addition, xylitol does not cause a rapid rise in blood sugar, making it ideal for people with diabetes. It also has dental health benefits as it inhibits the growth of bacteria that cause tooth decay. However, caution should be exercised when consuming large amounts of xylitol as it can cause digestive problems in some people.

BAM FIT Academy Sugar-free jams


Maltitol is a type of sugar alcohol or polyol that is often used as a low-calorie sweetener. It is derived from starch and has a similar sweetness to ordinary sugar (sucrose) but with fewer calories, making it a popular choice in foods aimed at weight loss or for people with diabetes.

Maltitol has the advantage of not causing cavities and having a lower impact on blood sugar compared to regular sugar, but in some people it can cause digestive problems such as bloating, gas and diarrhoea in larger quantities.

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BAM FIT Academy and Natural Sweeteners

At BAM, we have worked closely with Patricia Pangeršič, recognised as a leading fitness influencer in Slovenia, to develop the innovative BAM FIT Academy range, which reflects current nutritional trends and emphasises the importance of a healthy lifestyle.

Our awareness of the key impact that choosing the right sweeteners has on health and well-being is strongly reflected in our range. We are proud to have created a range of products that are sweetened exclusively with natural sweeteners. This approach not only ensures a lower calorie intake, but also promotes a more balanced diet and supports a healthy lifestyle. Our commitment to using natural sweeteners stems from our desire to offer our customers the best possible products that not only taste good, but also contribute to their health and overall well-being.

With the BAM FIT Academy range, we are committed to promoting healthy dietary choices that are in harmony with modern nutritional guidelines and our consumers'' preferences.


The choice of sweetener can have a profound impact on our health and well-being. While white sugar remains a popular choice for many, the growing interest in health and well-being is driving the search for alternatives. Natural sweeteners such as erythritol, stevia, maple syrup, agave syrup and coconut sugar offer a variety of options for those looking for healthier and more environmentally friendly ways to sweeten their favourite foods. - The sweetest online shop for high quality baking products. BAM products are for everyone who loves to create with high-quality ingredients and sophisticated flavours, even in their own home kitchen.

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O avtorju

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Ustvarjalka vsebin
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