Know Your Sweeteners
We all love sugar, it’s a biological fact. There are a lot of choices out there for ways to bring a little more sweetness into our lives. So many options, in fact, that it can be a bit confusing. Learn more about their pros and cons so that you can make the best choice for you.
First, A Little Science
The “oses”
Glucose: The most abundant simple sugar. It is the body’s favorite form of energy. Glucose is absorbed directly into the bloodstream.
Fructose: This sugar is found in fruits, agave, honey, and most root vegetables. It is the sweetest sugar. It can only be broken down in the liver and has less impact on your blood sugar than glucose.
Sucrose: A disaccharide (linked sugar) made up of 50% glucose and 50% fructose. Sucrose is what you might call “standard sugar.”
Maltose: A disaccharide (linked sugar) made from two linked glucose cells. It is produced by starch.
Non-Sugar Sugars
Mogroside: A glycoside (a type of sugar molecule) that is found in certain plants. The body doesn’t react to mogroside the same way it does to other sugar molecules. Traditionally it is used in Chinese medicine.
Sugar Alcohols: Organic compounds derived from sugars. They’re absorbed at 50% of the rate of sugars, making them safer for people with blood sugar troubles.
Table Sugar
sucrose
Pros:
It’s inexpensive, easy to cook with, and effortless to find.
Cons:
It’s sucrose, a mixture of fructose and glucose. It is highly processed and refined, stripping it of any nutrients. Eating too much sugar can lead to weight gain, blood sugar problems, and an increased risk of heart disease. It also causes tooth decay.
Brown Sugar
sucrose
Pros:
It has a pleasant, caramelly flavor. Molasses is added back into the sugar after processing, giving it trace amounts of nutrients. It’s also inexpensive.
Cons:
It’s still sucrose and has risks similar to table sugar. The added molasses does not provide significant nutrients to offset this.
raw Cane Sugar
sucrose
Pros:
It’s easy to cook with and easy to find. Less refined and processed than table sugar and it retains more molasses and water, which dilutes the overall amount of sugar you’re consuming.
Cons:
It’s still sucrose and has risks similar to table sugar.
Molasses
mostly sucrose
Pros:
It contains minerals such as vitamin b6, calcium, potassium, copper, iron, magnesium, manganese, and selenium. It has a distinct flavor essential for gingerbread and Christmas cookies. If you’re going to eat sugar anyway, molasses is a bit healthier.
Cons:
It’s still sugar and should not be eaten in an attempt to obtain these minerals, which are better gotten from whole foods.
Coconut Sugar
mostly sucrose
Pros:
It is far less refined than cane sugar. It also contains trace amounts of iron, zinc, calcium, magnesium, and potassium. It contains inulin (a prebiotic fiber) and antioxidants. It is lower on the glycemic index than table sugar.
Cons:
It is still a high-calorie sweetener high in fructose. It is easier and healthier to get the nutrients in coconut sugar from whole foods like fruits and veggies.
Maple Syrup
sucrose
Pros:
It has a great flavor and is pretty easy to replace sugar with. Maple syrup contains calcium, potassium, iron, zinc, and manganese. It also contains antioxidants.
Cons:
Maple syrup is high in sucrose and has risks similar to table sugar. It is easier and healthier to get the nutrients in maple syrup from whole foods like fruits and veggies.
Brown rice syrup
glucose
Pros:
It is entirely glucose, with no fructose. This means that it has less effect on your liver.
Cons:
It is higher on the glycemic index than other sugars. This means it is particularly bad for diabetics.
Honey
fructose and glucose
Pros:
Honey is sweeter than sugar, meaning you can use less of it. It contains trace amounts of local pollen, amino acids, antioxidants, enzymes, minerals, and vitamins. It is naturally anti-bacterial and anti-microbial and has been shown to suppress coughs and help heal wounds. It’s easier to digest than table sugar.
Cons:
It has more calories than table sugar. Eating too much honey can have risks similar to table sugar. Honey should not be given to infants under the age of 12 months as the pollen spores can cause infant botulism, which is rare but life-threatening.
Date Sugar
sucrose
Pros:
It contains fiber, vitamins, minerals, and antioxidants. It’s lower on the glycemic index than other sugars.
Cons:
It still has calories and carbohydrates. It doesn’t dissolve in liquid or melt like sugar.
Agave nectar
fructose
Pros:
It has a sweet syrupy flavor. It is lower on the glycemic index than sugar, making it somewhat safer for diabetics. It’s less refined than other sugars.
Cons:
It has just as many calories as other liquid sugars (like honey and maple syrup). As with other sweeteners, it should be eaten in moderation.
Cassava
glucose and maltose
Pros:
It’s fructose-free. It has a neutral flavor similar to table sugar.
Cons:
It is high on the glycemic index. It is less sweet than other sweeteners, meaning you must use more of it to get the same effect.
Monk Fruit
mogroside
Pros:
Monk fruit is non-caloric, sugar-free, and doesn’t raise blood sugar. For most people, it tastes exactly the same as sugar, though sweeter, with no aftertaste. Monk fruit may have antioxidant and anti-inflammatory properties. Studies in animals and test-tubes suggest monk fruit may inhibit cancer cell growth. Though not many studies have been carried out, monk fruit has been eaten for hundreds of years in Asia and is even used for Chinese medicine.
Cons:
It can be hard to find (hint, we carry it here) and more spendy. Some people, but not all, report an aftertaste. Because it is 200 times sweeter than sugar, many companies mix it with inulin or erythritol, so check the label if you’re avoiding those.
erythritol
sugar alcohol
Pros:
It has 6% of the calories of table sugar but retains 70% of the sweetness. There is no aftertaste. Unlike other sugar alcohols, it is mostly absorbed into the bloodstream, preventing it from causing digestive troubles. Unlike xylitol, it is not poisonous to dogs.
Cons:
If you eat huge quantities in one sitting, it can cause gas, stomach cramps, and diarrhea. However, most people will have no digestive distress.
xylitol
sugar alcohol
Pros:
It has 40% fewer calories than sugar. It doesn’t raise blood sugar or affect insulin. It is low carb and doesn’t have an aftertaste. Quite low on the glycemic index (7 vs. 60-70 for table sugar). Studies show xylitol helps prevent tooth decay, ear infections, and yeast infections. Xylitol feeds the good bacteria in your gut.
Cons:
If you eat large quantities in one sitting, it can cause gas, stomach cramps, and diarrhea. However, the body gets used to xylitol pretty quickly. It is also highly toxic to dogs, so you should use caution when in proximity to dogs. If you think your dog has ingested xylitol, take it to the vet right away.
Stevia
steviol glycosides
Pros:
It is sugar-free and non-caloric. It doesn’t raise blood sugar. Some research suggests it may have anti-inflammatory compounds. It is 30-150 times sweeter than table sugar, meaning you can use less of it. It disolves in liquid and is easy to use in baking.
Cons:
It has a mild aftertaste which takes getting used to. Some store-bought stevia brands contain other sweeteners like sugar alcohols, dextrose, or glucose, so the ingredients should be read if you are trying to avoid those sweeteners.