Types of Sweeteners

Our previous blog discussed sugar and sweeteners health impacts and hidden sources.  Here, we’ll explain types of sweeteners – zero-calorie, artificial and natural options. 

Types of sugars and sweeteners

One of the biggest challenges with packaged foods is figuring out what type(s) of sugar and/or sweeteners are included. Here’s a list of the most common types:

• White Sugar/Refined Sugar: Made from cane or sugar beets and refined to remove the molasses.
• Brown Sugar: Made from cane or sugar beets and retains the molasses.
• High Fructose Corn Syrup: Made from corn, it is made into corn syrup first, then exposed to enzymes to convert some glucose to fructose. Despite its name, it contains 55% fructose with 45% glucose. This sweetener can increase appetite because it does not stimulate the hormones that help you feel full and satiated, therefore, it can lead to overeating.
• Agave Syrup: Made from the agave cactus, this sweetener is 80-90% fructose.
• Artificial Sweeteners: 100s of times sweeter than white sugar:
  • Sucralose (Splenda)
  • Aspartame
  • Nutrasweet
  • Equal
  • Saccharin
• Sugar Alcohols: Half the calories of sugar, therefore, has a lower glycemic level and less impact on glucose and insulin. Some have the potential to exacerbate digestive symptoms, like gas and bloating:
  • Sorbitol
  • Xylitol
  • Mannitol
  • Erythritol
  • Isomalt.

What are “Natural” Sweeteners?

Natural sweeteners are, perhaps obviously, those that are derived from nature. They may or may not contain calories and they may contain some nutrients, such as vitamins, minerals and carbohydrates. Our oldest natural sweetener, honey, has been used for thousands of years.

There are numerous examples of natural sweeteners including:

• Stevia
• Monk fruit
• Allulose
• Coconut sugar
• Honey
• Maple syrup
• Molasses
• Date paste, applesauce, banana puree and real fruit jam

Stevia

Stevia is available as a standalone sweetener, but it is also included in many “health food” products. Stevia comes from the leaves of a South American shrub and store-bought versions are brands such as Truvia and PureVia. Stevia has almost no calories but is 50 – 400 times sweeter than sugar. Despite numerous research studies, experts cannot agree on its benefits or its detriments.

Stevia is an antioxidant and considered anti-inflammatory. Research shows that stevia can control high glucose levels and lower insulin (compared to other sugars), which may make it a good choice for diabetics.

Stevia has also been known to cause digestive symptoms, such as gas and bloating, in individuals that are prone to digestive upsets.

Monk fruit

Monk fruit is made from a plant native to Southeast Asia, also known as Iuo han guo.  Monk fruit has no calories but is 250 times sweeter than sugar. Even though the sweetness is high, the research finds that monk fruit may improve glucose and fat metabolism while decreasing blood sugar, total cholesterol and triglyceride counts. There’s even some research to suggest that monk fruit is anti-inflammatory and anti-bacterial as it contains Vitamin C and flavonoids. Lakanto brand is popular for baking and sweetening coffee.

Allulose

Allulose, or D-psicose, naturally occurs in fruits like figs and raisins and can also be produced from corn. It is only 70% as sweet as sugar and very low in calories. Its low glycemic index means that it won’t raise glucose, and thereby insulin, levels as high as other sweeteners. Consumers report few digestive symptoms, like gas and bloating. For these reasons, allulose is being recommended by more and more health experts.

Coconut Sugar

Coconut sugar is … wait for it … made from coconuts! It’s a better choice for baking as it has a lower glycemic index than white sugar and can be used in a 1:1 swap. Coconut sugar is minimally processed and contains small amounts of calcium, zinc and iron. Unlike the previous sweeteners, coconut sugar will influence glucose and insulin.

Honey

Honey is the longest used sweetener in human history. In its natural state, honey contains enzymes, trace minerals, flavonoids and polyphenols. It is 38% fructose and 31% glucose (the rest of the honey composition is mostly water).  Honey will raise glucose and insulin levels. 

Honey has many benefits, including:

• May increase antioxidants in the body
• May lower inflammation and cholesterol
• Is anti-viral and anti-bacterial.

When choosing honey products, look for raw honey as it is minimally processed and, therefore, retains most of its enzymes and nutrients. It should be from the United States and the more local to your region, the better. When buying a commercial brand of honey, be sure to check the label to confirm that no corn syrup has been added.

Maple Syrup and Molasses

Both maple syrup and molasses are lower on the glycemic index than white sugar but will still increase blood sugar. Maple syrup comes from the boiled sap of sugar maple trees and contains small amounts of calcium, zinc, iron and phytonutrients. Molasses is the thick, liquid byproduct of boiled cane sugar and contains potassium, calcium, vitamin B6, iron and magnesium.

Both maple syrup and molasses are lower on the glycemic index than white sugar and have lower ratios of fructose to glucose. As with all commercial products, check the labels of both maple syrup and molasses to make sure they do not have any additional ingredients, such as corn syrup or preservatives.

Fruit as Sweeteners

Date paste, applesauce, banana puree and real fruit jam are often used in baking. If you’re buying from the store, read labels to avoid added artificial ingredients and high sugar amounts. It’s best to make these items yourself to control ingredients, sugar content and freshness.

Which Sweeteners Should You Eat?

There is no perfect option, so moderation is key and each should be used amidst a healthy diet.  Natural sweeteners are better options than artificial sweeteners but should still be used in moderation. 

We also feel that cane sugar in small amounts can be part of a healthy diet.  If you’re celebrating a birthday eat some cake and enjoy it!  Health imbalances may occur when a person eats desserts and excess sweeteners regularly.

We do feel that highly processed sweeteners should be avoided or limited. These include sugar alcohols (sorbitol, xylitol, mannitol, erythritol), artificial sweeteners aspartame and sucralose/Splenda and high fructose corn syrup.  Agave can also be avoided since the fructose level is so high. 

No matter which sweetener you choose, be sure to:

• Read labels
• Avoid overly sugared processed foods
• Choose natural versus artificial options
• Eat in moderation as a treat, not every day

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You can read our previous blog about how sugar impacts your body and don’t miss our next blog that discusses how to moderate your sugar intake and reduce your sugar cravings.  

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