It Never Tasted So Sweet?
Who doesn’t like a little something sweet now and then? And why has there recently been such a dramatic increase in the number of processed foods that have some sort of sweetener added, more often than not, it is high fructose corn syrup?
This article serves to provide an extensive inventory and inform you about the spectrum of sugars, sweeteners, and sugar substitutes. There is a natural dichotomy inherent to a conversation about sugars; as we know that all sweeteners have some mix of both pros and cons (typically more of these). When you get down to it, all sweeteners are an attempt to fulfill our craving for sugar (raw energy). But like the saying, ‘Ain’t no sunshine without rain’, the pleasures of consuming sugars or sweeteners come with some sort of cost, sometimes more significant than you might imagine.
Note: This is a very large article (over 11,00 words, but much of it can be used as a reference, though the lists and tables are very enlightening to skim at least once.
Take Aspartame for example. Seems like the perfect solution to the issues with sugar, except there are over 40 potential side effects that come with Aspartame intake, just one of which is possible blindness!
So why don’t we just stop consuming with sugar and be done with it. We enjoy sugar; our body tends to crave it. Sugar gives you energy and in moderate amounts this may be okay in conjunction with exercise. It also tastes great; in fact it is the standard against which every other sweetener is measured. It can also act as a very good preservative, in foods and jams etc. But the bottom line for sugar craving is that like our response to sex and certain addictive drugs, sugar intake triggers the nucleus accumbens in the brain that rewards us with the release of dopamine.
One answer is that some form of sugar can be found in nearly any processed food you can think of. And much of the time, we do not even know we are consuming it; Our everyday laymen knowledge of sugar leaves entirely in the dark with such questions as:
- Do you know how much sugar you consume on average per day? And do you know the amount that is reasonable and safe to take for the average person?
- Do you know what happens to your body when you consume excessive amounts, particularly if taken over a short period of time and without exercise?
- Do you know the difference between the various types of sweeteners that are commonly added to the food you eat?
- Have you heard of high fructose corn syrup, and do you really know what it is and why it is used in your drinks and food?
- Do you know the early symptoms of type 2 diabetes, what commonly causes it, and the effect it can have on a person’s life expectancy, and quality of life?
- Do you know that sugar is a key trigger for chronic inflammation, which most people are suffering from, and is at the root of most disease we suffer today (obesity, cancer, diabetes heart disease, fatty liver, neurodegenerative disease)?
Excessive consumption of sugar has been linked to tooth decay, diabetes, and obesity. The FDA recommends no more than 10 spoons of added sugar per day for an adult. Most people in the developed world are consuming about four times this amount. A 500 ml bottle of soda typically contains about 60 gm of sugar. That is 15 teaspoons of sugar (each being 4 grams).
So, if not sugar, then more likely than not, you might be looking for the answer to the question, “What is the perfect sweetener?” And the bitter truth is that there is no perfect solution. But at least you can be better informed of which ones might be less perfect. In the end, you are more likely to determine that moderation and staying with natural sources, like fruit, to satisfy your desire for something sweet is the best plan.
Let’s start at the highest level; nearly all types of sweeteners fall into the following 6 categories:
- Sugars: These are carbohydrates and contain 4 calories per gram. They are found naturally in many foods including fruit, vegetables, cereals, and milk. They can be harmful to teeth and tend to have a high glycemic index. The most common are Sucrose, Glucose, Dextrose, Fructose, Lactose, Maltose, Galactose, and Trehalose.
- Sugar Alcohols: Like sugars, these are carbohydrates and occur naturally, though in small amounts, in plants and cereals. They typically contain fewer calories per gram than sugar and do not cause tooth decay. Because they are carbohydrates, they should have 4 calories per gram. However the body is unable to fully metabolize them, and consequently, they tend to have fewer available calories per gram. The downside of this is that they can cause cramps or bloating if taken in excess. They are harmless to teeth and tend to have a very low glycemic index. The most common are: Sorbitol, Xylitol, Mannitol, Maltitol, Erythritol, Isomalt, Lactitol, and Glycerol
- Natural Caloric Sweeteners: These are the oldest known sweeteners and include honey and maple syrup. They contain sugar but also other nutritive qualities. They tend to have a somewhat lower glycemic index than sugar, but still, need to be taken in moderation as they can be detrimental to health in large quantities. They can also be harmful to teeth. They include Honey, Maple Syrup, Coconut Palm Sugar, and Sorghum Syrup.
- Natural Zero Calorie Sweeteners: These are not carbohydrates and contain little or no calories. It is only in recent years that interest has grown in these as a better alternative to artificial sweeteners. They have a zero glycemic index and are harmless to teeth. Like artificial sweeteners, they can have an aftertaste. They include: Luo Han Gluo, Stevia, Thaumatin, Pentadin, Monellin, and Brazzein
- Modified Sugars: These are typically sugars produced by converting starch using enzymes. The list also includes sugars that have been modified, such as caramel or golden syrup. They tend to have a high glycemic index and can be harmful to teeth. They are often used in cooking or in processed foods. They include High Fructose Corn Syrup, Refiners Syrup, Caramel, Inverted Sugar, and Golden Syrup.
- Artificial Sweeteners: There are many types on the market, and some appear to be safer than others. They have been in use in America and Europe for over 120 years. They have zero glycemic indexes and are harmless to teeth. The most common are Aspartame, Sucralose, Saccharin, Neotame, Acesulfame K, and Cyclamate.
List of Sugars and Sweeteners
Here is an extensive list of sugars and sweeteners with some information describe what it is, where is comes from, how it is used and any noteworthy dietary implications
Acesulfame K: An artificial sweetener that was discovered in 1967. It is also called Acesulfame Potassium. It is approximately 200 times sweeter than sugar, though it has a slightly bitter aftertaste. For this reason, it is not usually used on its own. However, its usefulness is that it tends to produce a good synergistic effect when mixed with other sweeteners. It is often used 40/60 with Aspartame and the two sweeteners tend to cancel out the bitter aftertaste of each other. (Cyclamate is often mixed 90/10 with Saccharin for the same reason.) It is sometimes combined with other sweeteners. Occasionally it is used on its own in flavored waters, where a low sweetness is required.
Acesulfame K is a totally artificial chemical. It is made from a process that combines acetoacetic acid with potassium, to form a crystalline product.
Unlike Aspartame, Acesulfame Potassium is not absorbed into the body, however, the small amounts required in the normal diet it should pass through the digestive system without being absorbed, and without effecting the body in any way. Sold as: Sunett, Sunette and Sweet One.
Advantame: Both the newest sweetener to arrive on the market and the most potent by far. It is an incredible 20,000 as sweet as sugar. It is an artificial product rather similar to Neotame except much sweeter. Indeed it begs the question: Is there an ultimate limit to sweetness? Neotame held the record at 8,000 and Monatin a newly discovered natural sweetener is 3,000 as sweet as sugar.
These new ultra high potency sweeteners offer new opportunities for the food industry. At low concentrations they sweeten, at ultra low levels they act as flavor enhancers.
Advantame was developed by Aijnomoto, a Japanese company, and one of the world’s largest producers of food ingredients. It is made from a chemical composition of Aspartame and vanillin, both artificial substances.
It is, together with Neotame, the only artificial sweetener to be endorsed by the consumer group Center for Science in the Public Interest. It is very similar to Neotame being based on Aspartame, so it is likely that it is partially or wholly metabolized by the digestive system, and broken down into it’s component parts. And as with all other zero calorie sweeteners it has a zero glycemic index and is not harmful to teeth. It is not digested in the same way as Aspartame, and only tiny amounts are needed, so one can assume it is safer.
It is more stable than Aspartame, it does not break down under high temperatures and so can be used in all processed foods and in cooking. Advantame is not yet branded and is only available to the commercial and food ingredients market.
Agave syrup: Taken from the nectar of the agave cactus, honey-like agave syrup has enjoyed increasing popularity in the past few years due to assumption that it is more nutritious or lower calorie than sugar. There is little evidence indicating that this is the case.
Agave Syrup is not naturally sweet. When the sap is extracted from the plant it is mostly inulin and glucose and is only mildly sweet. Like high fructose corn syrup, enzymes are used to convert the carbohydrate into fructose. So it is a highly processed food and cannot be considered as a raw sweetener regardless of the temperature used.
Because it is mostly fructose, it can be used anywhere that sugar is used. It is a syrup so it cannot be used as a table top sweetener in a bowl. However, it is otherwise very versatile, does not break down under heat and tastes great. Although it is supposed to have a low glycemic index it would not be recommended for diabetics, except in very small amounts.
Like sugar it is harmful to teeth and contains calories. It is not suitable for diabetics. Of much greater concern however, is the fructose content of the syrup. It can vary from 55% to 92% depending on the source. Fructose is metabolized by the liver. Large quantities of refined fructose put a strain on this organ and can lead to a whole host of problems including metabolic syndrome. Best avoided anyway!
Alitame: An artificial sweetener that is 2,000 times as sweet as sugar. It was developed by Pfizer in the 1980s. Like Aspartame it is a protein and a dipeptide made up of the 2 amino acids – aspartic acid and phenylalanine. Alitame uses aspartic acid and alanine. Unlike aspartame, phenoanalyne is not a by product of digestion and so it is suitable for people with the genetic disorder called phenylketonuria (PKU).
It has a quite a good taste and less aftertaste than Aspartame. It is also more stable under heat though not as good as some sweeteners in this regard. So far, unlike Aspartame, no side effects have been reported.
It has zero calories per serving and zero glycemic index. This makes it suitable as part of a diabetic diet. Is not harmful to teeth. No health concerns have been reported. It is so potent that only a tiny amount of the sweetener is required per serving.
It was developed by Pfizer in 1980s in response to the discovery of Aspartame and sold as Aclame, It is an artificial product manufactured in a chemical process. Due to high costs production has recently ceased.
Aspartame: Sold as NutraSweet, Equal, Canderel, AminoSweet, NatraTaste: it is an artificial sweetener that is almost 200 times sweeter than sugar. It is a protein and as such is not calorie free, it contains 4 calories per gram. However it is so sweet that only a tiny amount is needed and consequently any typical serving will contain almost zero calories. It has a quite a good flavor with little aftertaste.
It has provoked considerable controversy, with many people complaining about side effects, including dizziness, blurred vision and headaches. Yet despite this millions use it every day with no obvious short term side effects. But longer term side effects may be an issue. We will explore this further. Some tests seem to have shown it to be safe, though critics question the thoroughness and funding of the testing procedures.
However it breaks down under heat and so is not suitable for cooking. It has virtually replaced saccharin as the main sweetener used in sodas, cookies, chewing gum and just about any diet product. It is also used as a table top sweetener. It is not heat stable and so is not suitable for cooking. It also has a rather poor shelf life, particularly in warm temperatures, causing it to break down into it’s component part, reducing the sweetness of the product. Cans of soda stored in warm locations can deteriorate quickly.
It has zero calories per serving and zero glycemic index. This makes it suitable as part of a diabetic diet. It also has a taste very close to sugar particularly if mixed with Acesulfame K. This seems to be it’s biggest advantage, and why it is so widely used, despite generating more complaints to the FDA regarding side effects than any other food additive. As a chemical salt, combined with Acesulfame K, it is particularly useful for manufacturers of chewing gum, as it gives a duration of sweetness way in excess of any other substance, natural or artificial.
Interestingly, on the world market, Aspartame is one of the cheapest sweeteners available, costing about 8% the price of sugar for the same unit of sweetness. The patent expired in 1992 so it is now a commodity product with many factories in China producing it at a very low cost.
Note: Apartame is highly controversial with one side saying it is safe and the other side citing over 40 potential side effects! See http://www.sweetpoison.com/
Barley malt syrup: Roasted, sprouted whole barley is combined with water and cooked down to produce this brown liquid. It has a flavor similar to light molasses. It is a natural sweetener that is dark brown in color, with a pleasant malty taste. It is about half as sweet as honey, probably similar to brown rice syrup. It is produced by cooking sprouted barley malt.
It is a natural product and does not contain any chemicals and does contain some minerals and vitamins. The enzymes that turn the carbohydrates to sugar occur naturally in the sprouted grains. It is reputed to have a lower glycemic index than table sugar (which is 65). It can be used like honey on bread or pancakes. It has a nice flavor and goes well in certain recipes. It is not quite as sweet as sugar so more is needed. Can also be used in home brewing.
Barley malt syrup contains about 60% maltose (by dry weight) which has a high glycemic index of 105. However it is also a good source of soluble fiber, and this probably helps to reduce the glycemic index, which is probably in the range of about 40. It is useful as a treatment for constipation in infants and for treating irritable bowel syndrome.
Because it is high in maltose it should be taken in moderation. Although it has a lower glycemic index than sugar it is far less sweet. Consequently, if it is used as a sweetener, more will be needed, so care needs to be taken. Like all sugars it is harmful to teeth if taken to excess.
Corn syrup: Corn syrup is made by converting the starches in corn to sugar.
- Light corn syrup is clarified, removing any particles.
- Dark corn syrup has caramel coloring added and has a stronger flavor than light.
Beet sugar: Sugar beets are sliced, then the liquid is extracted, partially evaporated, and boiled off. The resulting sugar crystals are white and can be used like granulated sugar.
Brazzein: This is a sweet-tasting protein extracted from the West African fruit of the climbing plant Oubli (Pentadiplandra brazzeana Baillon). It was first isolated by the University of Wisconsin–Madison in 1994.[2]
Brazzein is found in the extracellular region, in the pulp tissue surrounding the seeds. With pentadin, discovered in 1989, brazzein is the second sweet-tasting protein discovered in the Oubli fruit.[3]
Like the other sweet proteins discovered in plants, such as monellin and thaumatin, it is extremely sweet compared to commonly used sweeteners (500 to 2000 times sweeter than sucrose).[4] The fruit tastes sweet to humans, monkeys, and bonobos, but gorillas have mutations in their sweetness receptors so that they do not find brazzein sweet, and they are not known to eat the fruit.
Brown sugar: This moist sugar is granulated cane sugar that has molasses added to it. It comes in both light and dark forms.
- Dark brown sugar has more molasses than the light version and has a stronger flavor.
- Light brown sugar has less molasses and less of a molasses flavor and is also a little less moist. They can be used interchangeably.
- Dry, granulated brown sugar is also available.
Cane sugar: Sugar is made from sugarcane that is chopped, then has some water added, and is then heated, clarified with the addition of lime, and evaporated. The resulting syrup is then centrifuged to extract the sugar crystals. The liquid by-product of this process is called molasses. The two main categories of cane sugar are white refined sugar and brown sugar.
Caramel: this is a medium to dark-orange confectionery product made by heating a variety of sugars. It can be used as a flavoring in puddings and desserts, as a filling in bonbons, or as a topping for ice cream and custard.
The process of caramelization consists of heating sugar slowly to around 170 °C (340 °F). As the sugar heats, the molecules break down and re-form into compounds with a characteristic color and flavor.
A variety of candies, desserts, toppings, and confections are made with caramel: brittles, nougats, pralines, flan, crème brûlée, crème caramel, and caramel apples. Ice creams sometimes are flavored with or contain swirls of caramel.
Coconut Palm Sugar: Coconut palm sugar is a granulated sugar that comes from palm trees. It is not made from the coconuts themselves but from the flowers growing on the trees. It is made from made from the flower blossom of the coconut tree. The nectar is collected, and is boiled to remove the water and concentrate the sugar. Unlike other forms of sugar production, chemicals are not used either to modify or extract the sugar.
In appearance it is a brown granulated sugar. It has a very pleasant flavor which is quite different from ordinary brown sugar. It contains more minerals and vitamins than ordinary sugar and has a pleasant taste. it is reputed to have glycemic index of 35 which lower than sugar and can be used in place of ordinary sugar. It is granulated and easy to spoon. Very nice on cereal and in coffee, though it imparts an unusual flavor in tea. Certain brands are suitable as part of a raw food diet. Not really suitable for diabetics, unless counted as part of carb intake and carefully regulated.
Coconut palm sugar is essentially a fairly pure form of sugar. It is mainly composed of sucrose with smaller quantities of glucose and fructose. Therefore, there is really no reason why it should have a lower glycemic index than sugar. All articles that refer to the amazingly low glycemic index are based upon the same test. Without other independent tests, it cannot be confidently assumed to have such a low index. It is truly a natural product and is not refined in any way. Unlike Agave Syrup enzymes are not used to convert any of the sugars. It is also a reputed to be a very sustainable form of agriculture. Sweet Tree sells an excellent organic coconut pam sugar.
Date sugar: Made from ground, dehydrated dates, this very sweet sugar does not dissolve when added to liquids.
Demerara sugar: This “raw,” pale brown, coarse-textured cane sugar is from Demerara, an area in Guyana where the cane grows in rich, volcanic soil. It is often used as coffee sugar.
Erythritol: Erythritol is a sugar alcohol (polyol). It has a good flavor comparable to sugar but with a slight cooling effect and has little or no aftertaste. It has only 0.2 calories per gram, 5% of the value of sugar. And because it has 65% of the sweetness of sugar this makes it excellent as part of a calorie controlled diet. It also has a low glycemic index and is consequently suitable for diabetics. It is a natural product found in some fruits and mushrooms. It has been used as a sugar substitute in Japan since the 1990s. Lastly, it does not tend to have the laxative effect.
Erythritol is used in the beverage industry in the USA and Japan. It can also be used in food manufacture and chocolate, though usually it needs to be mixed with other sweeteners to achieve the required texture and sweetness level. It is heat stable and can be used for cooking at home. It is a major ingredient of Truvia sweetener.
Because it has a very low glycemic index (Only 1 – sugar is 65) it is not suitable as part of a diabetic diet. Like all sugar alcohols it is not metabolized by bacteria in the mouth and so it does not contribute to tooth decay. Xylitol and Sorbitol have been shown to be beneficial in the prevention of caries and tooth decay, in fact they have been shown to assist in remineralization of minor enamel defects. Trials have shown Erythritol to be at least as good, and possibly more effective than Xylitol in this regard.
Sugar alcohols are not readily digested in the stomach, they enter the intestines where bacteria ferment them. This results is partial absorption of calories from the carbohydrate present, and often flatulence. Unlike all other sugar alcohols, Erythritol is mostly absorbed into the blood stream from the small intestine, where it is excreted in the urine. Therefore it does not add calories to the diet, and is less likely to cause bloating, gas or cramps.
Fructose: Fructose (fruit sugar) is a simple sugar that is found in fruit and vegetables. It is one of three monosaccharides found in nature, the other two being Glucose and Galactose. It is about 1.7 times as sweet as ordinary sugar (sucrose). In addition it has a lower glycemic index, only 25 and for this reason it has been used, in small amounts by diabetics.
However, concerns have recently been raised about the health consequences of large quantities of this sugar in the diet, particularly in refined form. Cheap forms derived from corn starch are used extensively in the food industry in the USA and elsewhere. With a low glycemic index and sweeter than sugar, so less can be used. It is not as harmful to teeth as ordinary sugar and has a very good flavor. It is a natural substance and is safe to consume in moderate amounts. However consumption of fructose in fruit and vegetables does not appear to be a problem, and this is no surprise as it has been always been part of the human diet.
The problem is the refined form, such as what is found in processed foods, and the quantity consumed. Although it has a low glycemic index, it is digested in a different way to other sugars. Unlike glucose it is metabolized by the liver and excessive amount can put a strain on this organ. It has also been linked to an increase in LDL (bad cholesterol) raised blood pressure, obesity and raised levels of uric acid in the body. It has also been linked to gout and heart disease.
Fruit sweetener: Made from grape juice concentrate blended with rice syrup, this sweetener is about 80 percent as sweet as white sugar. It is sold in both granular and liquid form.
Galactose: Galactose is a simple sugar. It is one of three monosaccharides found in nature, the other two being Glucose and Fructose. It forms the building block for the important sugar Lactose which is found in milk. Lactose is a disaccharide made up of one molecule of glucose and one molecule of galactose linked by a bond called a glycosidic linkage.
It is found in in small quantities in milk (apart from its presence in lactose) and is synthesized by the body. Also found in peas. It is very important in the production of lactose for mothers who are breastfeeding. But the body is able to produce it from glucose, so it is not essential in the diet. It is not really useful as a sweetener, as it is only one third as sweet as sugar. However it has a low glycemic index similar to Fructose, but none of the problems associated with that sugar. Thus it can be considered safe in moderate quantities for diabetics. It would likely be useful as an addition to sports drinks etc.
Galactose has a low glycemic index. It is a simple sugar but it must be converted into glucose before it can provide energy in the bloodstream, therefore, it has a more gradual effect on blood sugar level. Unlike Fructose it is safe.
Glucose: Glucose (also called dextrose) is a simple sugar (monosaccharides) that is found in fruit and vegetables. It is about 75% as sweet as ordinary sugar. It is important in human biology as it is the main fuel used by the body. It has a very high glycemic index (100) and raises blood sugar quickly if ingested. It does not appear to have the same problems associated with fructose and in fact it seems to have the effect of reducing appetite and calorie intake. Foods that are high in carbohydrates such as bread, potatoes and rice contain plenty of glucose. These exist as starch which is made up of long chains of glucose molecules bound together as complex carbohydrates. These are broken down during digestion, but this takes time to do, and allows for a more steady rise in sugar levels in the bloodstream. Complex carbohydrates, particularly whole grains, brown rice and potatoes etc are a good source of energy.
Glycerol: Glycerol is an unusual sugar alcohol (polyol). It is also called Glycerin or Glycerine. It occurs in nature and in the body. It has a mildly sweet taste. Glycerol has 4 calories per gram, the highest of any sugar alcohol. It has only 40% of the sweetness of sugar, so it has no special application as part of a calorie controlled diet. It does, however, have a very low glycemic index and is safe to use for diabetics. It is not usually used for it’s properties as a sweetener, but as a humectant, it keeps food moist and is one of the best available.
It has a multitude of medicinal applications and is sometimes used during surgery. Can be used as a laxative. It is an ingredient in lotions and hand creams.
Glycerol has no particular advantage as a sweetener. However it is a common food additive for its ability to add texture and bulk. It can assist in creating a chewy feel and in the retention of moisture. It is harmless to teeth and suitable for diabetics. It has a very low glycemic index (Only 3 – sugar is 65) and this makes it suitable as part of a diabetic diet. Like all sugar alcohols it is not metabolized by bacteria in the mouth and so it does not contribute to tooth decay. It has been found to help reduce fluid loss during extreme exercise, and may be of benefit to athletes and cyclists in this regard, particularly if taken with water just before the workout.
Golden Syrup: Golden syrup or light treacle is a thick amber-coloured form of inverted sugar syrup made in the process of refining sugar cane or sugar beet juice into sugar, or by treatment of a sugar solution with acid. It is used in a variety of baking recipes and desserts. It has an appearance similar to honey and is often used as a substitute where honey is unavailable or prohibitively expensive.
It is not to be confused with amber corn syrup or amber refined sugar. Regular molasses, or dark treacle, has both a richer colour and a strong, distinctive flavour.
Formulated by the chemists Charles Eastick and his brother John Joseph Eastick at the Abram Lyle & Sons (now part of Tate & Lyle) refinery in Plaistow, London, Lyle’s Golden Syrup was first canned and sold in 1885.[1] In 2006 it was recognised by Guinness World Records as having the world’s oldest branding and packaging.
High Fructose Corn Syrup: This is also know as also known as glucose-fructose, isoglucose and glucose-fructose syrup, it is a sweetener made from corn starch. As in the production of conventional corn syrup, the starch is broken down into glucose by enzymes. To make HFCS, the corn syrup is further processed by glucose isomerase to convert some of its glucose into fructose. HFCS was first marketed in the early 1970s by the Clinton Corn Processing Company, together with the Japanese Agency of Industrial Science and Technology, where the enzyme was discovered in 1965.[3]:5
As a sweetener, HFCS is often compared to granulated sugar, but manufacturing advantages of HFCS over sugar include that it is easier to handle and more cost-effective.[4] “HFCS 42” and “HFCS 55” refer to 42% and 55% fructose composition respectively, the rest being glucose and water.[5] HFCS 42 is mainly used for processed foods and breakfast cereals, whereas HFCS 55 is used mostly for production of soft drinks.[5]
The United States Food and Drug Administration states that HFCS is a safe ingredient for food and beverage manufacturing. However, studies have shown HFCS and sugar have been shown to drive inflammation, which is associated with an increased risk of obesity, diabetes, heart disease, and cancer. In addition to inflammation, excess fructose may increase harmful substances called advanced glycation end products (AGEs), which may harm your cells
Honey: Our attraction to honey goes back to antiquity. In fact, references to honey can be traced back to 9,000 years ago in the form of cave paintings. Honey was so prized that the ancient Romans used it instead of gold to pay their taxes. Honey is the thick, sweet liquid made by bees from flower nectar. The honey’s color and flavor come from the source of the nectar. There are hundreds of different honeys and, in general, the darker the honey, the stronger the flavor. In addition to the standard liquid honey, it comes in a few other forms:
In comb honey, the liquid honey is sold still in the chewy, edible comb.
Chunk-style honey has bits of chewy honeycomb included in the jar along with the honey.
Whipped honey is honey that has been processed by controlled crystallization to give it a thick, smooth, spreadable consistency. It is sometimes called honey butter or creamed honey.
Though some preliminary studies show that honey does contain antioxidants, most people don’t eat large enough amounts of honey to reap any of the benefits. A tablespoon of honey is not a significant source of anything, except calories. This flavorful sweetener comes with one important caveat: Honey should never be fed to infants under the age of 12 months. Because their digestive systems are immature, babies less than 1 year of age are susceptible to infant botulism, an illness that can originate from spores in honey that have no effect on older children or adults.
Inverted sugar syrup: This is also called invert syrup, or invert sugar is an edible mixture of two simple sugars—glucose and fructose—that is made by heating sucrose (table sugar) with water.[1] It is thought to be sweeter than table sugar,[2] and foods that contain it retain moisture better and crystallize less easily. Bakers, who call it invert syrup, may use it more than other sweeteners.[3]
Though inverted sugar syrup can be made by heating table sugar in water alone, the reaction can be sped up by adding lemon juice, cream of tartar or other catalysts often without changing the flavor noticeably.
The mixture of the two simple sugars is formed by a process of hydrolysis of sucrose. This mixture has the opposite direction of optical rotation as the original sugar, which is why it is called an invert sugar.
Isomalt: Isomalt is an artificial sugar alcohol (polyol) that is synthesized from succrose. It has a good flavor with little after taste. It has 2.1 calories per gram, 53% of sugar but it has only 50% of the sweetness. So it is not useful as part of a calorie controlled diet, sugar is better. It does, however, have a very low glycemic index and is consequently suitable for diabetics. Isomalt is much more resistant to crystallization and more malleable than sugar and this makes it ideal for confectioners and sugar artists. Top chefs and professionals can create impressive cake decorations and garnishes. It is usually sold as sticks that can be melted down before use.
Isomalt has a very low glycemic index (Only 2 – sugar is 65) and this makes it useful as part of a diabetic diet. Like all sugar alcohols it is not metabolized by bacteria in the mouth and so it does not contribute to tooth decay. It has an excellent taste and has an appearance and texture very similar to sugar. It is heat stable and pH stable and is suitable for cooking and for processed foods. It does not absorb water and so it does not become ‘sticky’. This makes it excellent as a coating for hard sweets and candies.
Jaggery (palm sugar, gur): Made from the reduced sap of either the sugar palm or the palmyra palm, this sugar is dark brown and crumbly. The two most common forms of jaggery are the solid cake form of which the reduced sap is traditionally dried in coconut shells, and a soft type with a spreadable texture. Sometimes the syrup is smoked, giving the jaggery a black color and smoky flavor. It is generally found in East Indian markets and is available in both granular and liquid form.
Lactitol: Lactitol is an artificial sugar alcohol (polyol) that was discovered in the 1920s and is produced from lactose derived from whey (milk byproduct of the manufacture of cheese). Lactitol has a good flavor with no after taste and it has 2 calories per gram, 50% of sugar but it has only 40% of the sweetness. So, on it’s own, it is of no special use as part of a calorie controlled diet, sugar is better. It does, however, have a very low glycemic index and is consequently suitable for diabetics. It also has other unique properties which make it suitable as a replacement for sugar is certain applications.
Lactitol is used in much the way as other sugar alcohols such as Xylitol or Sorbitol. In the food industry it is valuable as an ingredient in ice cream, biscuits, chocolate and chewing gum and candy. It is easy to work with, dissolves at a low temperature, and provides bulk in conjunction with high intensity sweeteners like sucralose. It is not hygroscopic, it does not absorb moisture, so it is useful for keeping biscuits and cookies fresh and crisp.
It has a very low glycemic index (Only 3 – sugar is 65) and this makes it suitable as part of a diabetic diet. Like all sugar alcohols it is not metabolized by bacteria in the mouth and so it does not contribute to tooth decay. It has an excellent taste and has an appearance and texture very similar to sugar. It is heat stable and pH stable and is suitable for cooking and for processed foods. . It also has been shown to have probiotic qualities. Taken in moderation it supports the growth of bacteria in the colon which are beneficial to health.
Lactose: Lactose (milk sugar) is a disaccharide, similar to Sucrose (ordinary sugar). It is made up of two simple sugars – Glucose and Galactose bound together by a glycosidic linkage. Sucrose is similar but has Fructose instead of Galactose in the mix. It is only 15% as sweet as ordinary sugar, but has a glycemic index of 45, close to sugar (65), so diabetics need to be aware of the amount they are ingesting.
Lactose is added to pills in the pharmaceutical industry and is used as an ingredient in the coating and filler of many drugs. It is added to infant formulas. It is used in various processed foods including dried vegetables and chocolate and it can be used in baking to produce a brown crust like ordinary sugar, but without the sweetness. It is commonly used as an illicit cutting agent with drugs such as heroin and cocaine. It is available in powdered form like ordinary sugar, but is not use as a table top sweetener because it is simply not sweet enough.
Dairy products and meat normally contain only protein and fat – no carbohydrate at all. Lactose is an exception to this rule and it is found in all milk. It is nature’s way of providing energy to young who are still dependent on their mother. However many adults have a certain intolerance to this sugar. Lactose has a fairly high glycemic index so diabetics should be aware of the quantities present in food. Lactose Intolerance is very common among adults, particularly among certain cultures. The enzyme lactase is required for it’s digestion. This enzyme is present in all infants but can rapidly fall off after a few years. This causes the milk sugar to pass on into the intestine where it can lead to the formation of gas.
Luo Han Gluo: This is also known as Siraitia grosvenorii or monkfruit. It is a herbaceous perennial vine of the gourd family, Cucurbitaceae, native to southern China and northern Thailand. The plant is cultivated for its fruit, whose extract is nearly 300 times sweeter than sugar and has been used in China as a low-calorie sweetener for cooling drinks and in traditional Chinese medicine.
The scientific species name honors Gilbert Hovey Grosvenor, who, as president of the National Geographic Society, helped to fund an expedition in the 1930s to find the living plant in China where it was being cultivated.
Malt syrup (malt extract): This natural sweetener is made from a mash of evaporated ground corn and sprouted barley. It has an earthy flavor and is less sweet than honey.
Maple syrup: In Colonial America, Native Americans taught the early settlers how to tap the sugar-maple tree for its sap and how to boil the sap down to evaporate the water and produce the thick, sweet syrup the Indians called “sweetwater.” Because the processing of maple syrup is time consuming and labor intensive, it is rather expensive. Maple syrup is available graded according to color and flavor. Fancy or Grade AA is light amber and mild in flavor. Grade A, which comes in both medium and dark amber, is mellow with a delicate maple flavor. Grade B is dark and full-bodied with deep maple flavor, and Grade C is very dark with a molasses-like flavor. There are also maple syrup-like products called pancake syrups, which are corn syrups mixed with varying amounts of real maple syrup. Some pancake syrups have no maple syrup at all, and are flavored with artificial maple extract.
Maple honey is maple syrup that’s been boiled until it achieves the consistency of honey. Maple cream (maple butter) is boiled longer still and is thick and spreadable.
- Molasses: When granulated sugar is extracted from sugarcane, the remaining brownish-black liquid is called molasses. The type of molasses depends on what part of the sugar-refining process produces it,
- Light molasses comes from the first boiling of the sugar syrup in the sugar-making process.
- Dark molasses is the by-product of the second boiling of the sugar syrup.
Blackstrap molasses, the strongest and most bitter of the three, comes from the third boiling. The British call molasses treacle.
Molasses also comes in either sulfured or unsulfured. Unsulfured molasses, made from the juice of sun-ripened sugarcane, is the lightest and most delicately flavored. Sulfured molasses is made from green, immature sugarcane that’s been treated with sulfur during the sugar extracting process. It has a stronger flavor than unsulfured molasses.
Malitol: Maltitol is a sugar alcohol (also called a polyol) with very similar properties to sugar but less calories. Like other sugar alcohols (xylitol, mannitol etc) it has a slightly laxative effect and it is not recommended to consume more than 50 gm per day. It occurs in nature, chicory leaves contain a small amount, and as such it is sometime described as a natural sweetener. Nevertheless, everything commercially available, is artificially produced from cereal crops. It has a higher glycemic index than most other sugar alcohols and so is not as useful for diabetics though still safe if consumed in moderation.
Malitol is very often uses in processed foods as a sugar substitute. For example ‘sugar free’ chocolate is often sweetened with Maltitol. This can be somewhat misleading as it is still a fairly high glycemic and high calorie sweetener. It is used in medicine, as an ingredient in moisturizers, and it helps keep processed foods moist. It is less hygroscopic than sugar, meaning it absorbs less moisture from the atmosphere. This makes it useful as a coating in hard candies and chewing gums with hard coatings.
It has fewer calories than sugar. (68% for the same sweetness) It has a good taste, and lower glycemic index than sugar. This makes it somewhat suitable as part of a diabetic diet. Like all sugar alcohols it is not metabolized by bacteria in the mouth and so it does not contribute to tooth decay. In fact it has been shown, like xylitol, to have a beneficial effect on dental hygiene, reducing plaque and caries.
Maltose: Maltose, also called malt sugar, is a disaccharide. It is found in germinating malt. It is made up of two glucose molecules bound together. It is only about 30% as sweet as ordinary sugar, but it has a very high glycemic index of 105 making it unsuitable for diabetics.
Maltose, also called malt sugar, is a disaccharide. It is found in germinating malt. It is made up of two glucose molecules bound together. It is only about 30% as sweet as ordinary sugar, but it has a very high glycemic index of 105 making it unsuitable for diabetics.
It is not an important sugar and is not really useful as a sweetener, but it is the main carbohydrate found in beer, serving as food for the yeast to produce alcohol.
Mannitol: Mannitol is a sugar alcohol (polyol). It has a good flavor with little or no after taste. It has 1.6 calories per gram, 40% the value of sugar but it has only 50% of the sweetness. So it is not really useful as part of a calorie controlled diet, as it has 80% the calories of sugar for the same sweetness. It does, however, have a very low glycemic index (It is only 2, sugar is 65) and consequently it is very suitable for diabetics.
It is nonhygroscopic, meaning it does not absorb moisture from the atmosphere. This makes it very suitable as a hard coating for candy, and gives it certain desirable qualities in chocolate flavor coatings. Like other sugar alcohols it has a laxative effect, and in fact is used for this purpose in certain medicines, especially for children. It is not recommended to consume more than 20 gm per day. Mannitol is not used as a sweetener on it’s own, but it has considerable uses in the pharmaceutical industry as a drug in it’s own right, and as a coating for pills and tablets. It has very beneficial applications in medicine and is also used in the food industry.
It has a very low glycemic index and this makes it suitable as part of a diabetic diet. Like all sugar alcohols it is not metabolized by bacteria in the mouth and so it does not contribute to tooth decay. It also helps the appearance, shelf life and texture of food products in the absence of sugar. It has a long list of medical applications including: treatment for head trauma, renal failure and cystic fibrosis; as a laxative for children and as a coating and binder for pills and tablets.
Monellin: This a sweet protein, was discovered in 1969 in the fruit of the West African shrub known as serendipity berry (Dioscoreophyllum cumminsii); it was first reported as a carbohydrate.[2] The protein was named in 1972 after the Monell Chemical Senses Center in Philadelphia, U.S.A., where it was isolated and characterized.
Monk fruit extract (Monk Fruit in the Raw and others). Also known as luo han guoand derived from an Asian fruit, this sugar substitute comes from ingredients that originate in nature, but it is still processed to some degree and contains no actual fruit. Rather, its intense sweetness (about 150 to 200 times sweeter than sugar) is due to mogroside compounds extracted from the fruit. Monk fruit extract is heat-stable, so it can be used in cooking and baking. At least one manufacturer recommends substituting half the sugar in a recipe with the sweetening equivalence of the monk fruit sweetener. It’s considered GRAS (generally recognized as safe) by the FDA, but CSPI recommends caution “because it has been poorly tested in animals.”
Muscovado (Barbados) sugar: This “raw” cane sugar is similar to brown sugar, but with a richer, more complex flavor. It comes both light and dark.
Pentadin: This is a sweet-tasting protein, was discovered and isolated in 1989, in the fruit of Oubli (Pentadiplandra brazzeana Baillon), a climbing shrub growing in some tropical countries of Africa.[1]
The fruit has been consumed by the apes and the natives for a long time. The berries of the plant were incredibly sweet African locals call them “j’oublie” (French for “I forget”) because their taste helps nursing infants forget their mothers’ milk.[2]
Pentadin, with brazzein discovered in 1994, are the 2 sweet-tasting proteins discovered in this African fruit.[3]
Pentadin molecular weight estimated to be 12kDa.[1] It is reported to be 500 times sweeter than sucrose on a weight basis, with its sweetness having a slow onset and decline similar to monellin and thaumatin. However, pentadin’s sweetness profile is closer to monellin than to thaumatin.
Piloncillo (panela, panocha): Raw sugarcane is crushed to extract the juice, then boiled to evaporate the liquid. It is poured into cone-shaped molds and sold in cone shapes in Hispanic markets.
Raw sugar: True raw, unrefined sugar is not allowed to be sold in the United States because of the presence of dirt, insect fragments, and other unknown particles. Sugar sold as “raw” in this country has actually gone through at least 50 percent of the refining steps. Examples of “raw” sugar are Demerara, Muscovado, and Turbinado.
Refiners Syrup: Refiners Syrup, or Partially Inverted Refiners Syrup is a pleasant tasting thick syrup with a rich unique flavor. It is a by product of the refining of cane sugar. It is excellent for cooking and for certain recipes. It should not be confused with corn syrup which is usually produced with enzymes.
Rice syrup: This thick amber syrup is made from a combination of sprouted barley and cooked brown rice that is fermented to convert the starches to sugar.
Sorghum molasses (sorghum syrup): The juice from stalks of sorghum (a cereal grass) is boiled down to produce this thick, mild-flavored syrup, which is similar to light molasses.
Rock sugar (Chinese rock sugar): This lightly caramelized cane sugar is amber in color and not quite as sweet as regular granulated sugar. It is used in many Chinese dishes.
Saccharine: Saccharin, which was discovered accidentally in 1879, is 200 to 700 times sweeter than table sugar and is heat-stable. In the 1970s, animal studies linked very high doses of saccharin to bladder cancer, prompting a warning label. However, the label was removed in 2000 after scientists found that rats and humans process the substance differently, while observational studies failed to find clear evidence of risk in people. The FDA declared saccharin safe in 2001, though CSPI still recommends avoiding it. Some people may have a genetic propensity to taste saccharin as bitter. Saccharine is sold under the name Sweet ‘N Low and Sweet Twin.
Sorbitol: This occurs naturally in some fruits and berries. It is not quite as sweet as regular sugar. Sorbitol is a sugar alcohol (polyol). It has a good flavour with little after taste.
In addition to being used as an artificial sweetener, sorbitol is used as a thickener and stabilizer in candy and numerous food products. It has 2.6 calories per gram, 65% of sugar but it has only 55% of the sweetness. So it is not suitable as part of a calorie controlled diet, sugar is in fact better. However, it does have a low glycemic index and is consequently suitable for diabetics. It is a natural product found in many fruits including apples and pears and the human body produces it as part of normal metabolism. It has been used as a sugar substitute for diabetics since the 1930s and for the general population since the 1970s.
Sorbitol is often used in the production of sugar free confectionery because it adds bulk and stiffness in the absence of sugar. It also prolongs the life of certain products and helps regulate moisture content. It has a laxative effect, and in fact is used for this purpose in certain medicines, however, it is not recommended to consume more than 20 gm per day.
Sorghum Syrup:
Stevia: Stevia has become a widely used calorie-free sweetener. An herbal extract from a member of the chrysanthemum family, Stevia is made by steeping the leaves of the Stevia plant (Stevia rebaudiana), a shrub native to South America, to extract the sweet compounds, called steviol glycosides, which are 250 to 300 times sweeter than table sugar. Marketers tout stevia as a “natural” alternative to artificial sweeteners, but because the leaves must be highly processed to isolate the compounds in the packets of sweetener, it’s as artificial as other sugar substitutes. The FDA considers various purified stevia-derived extracts to be GRAS (generally recognized as safe), as does CSPI—but not crude extracts or whole-leaf stevia (which can be sold only as a dietary supplement, not explicitly as a sweetener. Stevia is sold under the brand names Truvia, Pure Via, and others.
Sucanat: Juice from organically grown sugarcane is turned into granular sugar by a process that does not involve any chemical additives. It is light brown and has a mild molasses taste.
Sucralose: Approved in 2003 as a general-purpose sweetener, it is about 600 times sweeter than table sugar and heat-stable. It is produced by altering sugar molecules so that they pass through the body largely undigested and thus without calories. Sucralose can be used anywhere you would use regular sugar and is found in a wide variety of foods. Previously promoted as being “natural,” it’s actually a synthetic compound made through a complex chemical process. Despite recent research calling its safety into question, the FDA and other authorities stand behind their approval. Sucralose is sold under the brand name Splenda.
Sucrose: White refined sugar comes primarily from sugarcane though also from sugar beets. It is highly refined, free-flowing sugar and the type most Americans think of as sugar. In addition to the typical granulated sugar, it comes in a number of other granulations, from coarse to fine.
- Coarse sugar is large crystals of granulated sugar, used for decorating baked goods.
- Superfine sugar is finer than granulated sugar and dissolves instantly. It is therefore often used in drinks and may be referred to as bar sugar. In England it is known as castor sugar.
- Confectioners’ sugar (10X sugar, icing sugar) is granulated sugar that has been crushed to a very fine powder. It often has a small amount of cornstarch added to prevent clumping. This is used in baking and to make frostings. Also known as: white refined granulated sugar, table sugar.
Thaumatin: This is also known as talin, a low-calorie sweetener and flavor modifier. The protein is often used primarily for its flavor-modifying properties and not exclusively as a sweetener.[3]
The thaumatins were first found as a mixture of proteins isolated from the katemfe fruit (Thaumatococcus daniellii Bennett) (marantaceae) of west Africa. Some proteins in the thaumatin family of sweeteners are roughly 2000 times more potent than sugar. Although very sweet, thaumatin’s taste is markedly different from sugar’s. The sweetness of thaumatin builds very slowly. Perception lasts a long time, leaving a liquorice-like aftertaste at high usage levels. Thaumatin is highly water-soluble, stable to heating, and stable under acidic conditions.
Trehalose: Trehalose is a very interesting sugar, it is a disaccharide made up of two molecules of glucose. It occurs in some seeds and fungi though it is not common in plants. Mushrooms contain up to 10–25 % by dry weight.
Interestingly, it is the main fuel used by insects in flight. Because their wings beat so fast and in order to enable them to produce sudden bursts of power nature has chosen this sugar for their blood. It is estimated that insects can use it twice as efficiently as Glucose. It protects organisms from extremes of weather, such as freezing and drying out. The Resurrection Plant can withstand months without water because it contains abundant amounts of this sugar which protects the cells against damage in the difficult conditions.
Trehalose has a multitude of uses and applications other than as sweetner. It is an antioxidant, it acts as a natural preservative, it keeps food moist and helps preserve texture and flavour. In nature it has amazing qualities which seem to prevent damage to cells from drying out or freezing. These properties can have advantages in the production of cosmetics, pharmaceuticals and foodstuffs. It has an important application as a constituent in solutions for the protection of organs during transplant operations. It is useful as a component of frozen foods and ration packs etc. It is temperature stable and can be used in cooking.
It has been shown to inhibit the degradation of carbohydrates, proteins, and fatty acids in foods. Thus it can act as a safe preservative. In addition it has been found to inhibit the development of bacteria that cause body odor, so it may find use as a cosmetic.
Eye drops containing this sugar have proved useful in the treatment of dry eye syndrome. Additionally, it may even help to mitigate against insulin resistance and become a useful tool against the onset of diabetes. It has a hypoinsulinemic effect, the exact opposite of fructose. A 2010 trial showed significant improvement in triglyceride levels and insulin response in mice.
Turbinado sugar: Raw cane sugar crystals, derived from the first pressing of sugarcane, are steam-cleaned, but not bleached, to produce a blond, delicate, molasses-flavored sugar that is similar to Demerara, but with smaller crystals.
Xylitol: Xylitol is probably the best known sugar alcohol (polyol). It looks and tastes like sugar but has lower calories and a much smaller glycemic index. It is a natural product and the human body produces it (about 5 to 15gm per day) as part of normal metabolism, as do many animals and plants. It was discovered in 1890 by Hermann Emil Fischer, a distinguished German chemist. It occurs in small quantities in some fruit and vegetables, including strawberries and raspberries. The highest natural concentration being in the bark of birch trees.
It has been used as a sweetener for over 50 years and has been proven to have some beneficial and medicinal effects (e.g., reduced tooth decay). However, as with everything else, excessive consumption can cause problems, though none serious.
It has fewer calories than sugar. (62% for the same sweetness) It has an excellent taste, comparable to sugar, and very little aftertaste. It has a very low glycemic index (Only 10 – sugar is 65) and this makes it suitable as part of a diabetic diet. Like all sugar alcohols it is not metabolized by bacteria in the mouth and so it does not contribute to tooth decay.
Glycemic Index
As we have stated earlier, most processed foods have some sort of sugar/sweetener added for any number of reasons, and various forms of sugar or carbohydrates that convert to sugar. Here is a table of Glycemic Indexes for the more common foods.
Here is more complete explanation of the glycemic index. The glycemic index (GI) is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food.[2] The GI of a specific food depends primarily on the quantity and type of carbohydrate it contains; but also is affected by the amount of entrapment of the carbohydrate molecules within the food, the fat and protein content of the food, the amount of organic acids (or their salts) in the food, and whether it is cooked and, if so, how it is cooked. GI tables are available that list many types of foods with their GIs.[3] A food is considered to have a low GI if it is 55 or less; high GI if 70 or more; and mid-range GI if 56 to 69.
The term was introduced in 1981 by David J. Jenkins and co-workers.[4] It is useful for quantifying the relative rapidity with which the body breaks down carbohydrates.[3] It takes into account only the available carbohydrate (total carbohydrate minus fiber) in a food. Glycemic index does not predict an individual’s glycemic response to a food, but can be used as a tool to assess the insulin response burden of a food, averaged across a studied population. Individual responses vary greatly.[5]
The glycemic index is usually applied in the context of the quantity of the food and the amount of carbohydrate in the food that is actually consumed. A related measure, the glycemic load (GL),[6] factors this in by multiplying the glycemic index of the food in question by the carbohydrate content of the actual serving.
Lastly, and of particular not for those that are diabetic or pre-diabetic; a practical limitation of the glycemic index is that it does not measure insulin production due to rises in blood sugar. As a result, two foods could have the same glycemic index, but produce different amounts of insulin. Likewise, two foods could have the same glycemic load, but cause different insulin responses. Furthermore, both the glycemic index and glycemic load measurements are defined by the carbohydrate content of food. For example, when eating steak, which has no carbohydrate content but provides a high protein intake, up to 50% of that protein can be converted to glucose when there is little to no carbohydrate consumed with it.[7] But because it contains no carbohydrate itself, steak cannot have a glycemic index. For some food comparisons, the “insulin index” may be more useful.
| Food | Glycemic Index | Serving Size (Grams) | Glycemic Load per Serving |
| Banana cake, made with sugar | 47 | 60 | 14 |
| Banana cake, made without sugar | 55 | 60 | 12 |
| Sponge cake, plain | 46 | 63 | 17 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | 111 | 24 |
| Apple pie | 44 | 60 | 13 |
| Waffles, Aunt Jemima (Quaker Oats) | 76 | 35 | 10 |
| Bagel, white, frozen | 72 | 70 | 25 |
| Baguette, white, plain | 95 | 30 | 15 |
| Coarse barley bread, 75-80% kernels, average | 34 | 30 | 7 |
| Hamburger bun | 61 | 30 | 9 |
| Kaiser roll | 73 | 30 | 12 |
| Pumpernickel bread | 56 | 30 | 7 |
| 50% cracked wheat kernel bread | 58 | 30 | 12 |
| White wheat flour bread | 71 | 30 | 10 |
| Wonder™ bread, average | 73 | 30 | 10 |
| Whole wheat bread, average | 71 | 30 | 9 |
| 100% Whole Grain™ bread (Natural Ovens) | 51 | 30 | 7 |
| Pita bread, white | 68 | 30 | 10 |
| Corn tortilla | 52 | 50 | 12 |
| Wheat tortilla | 30 | 50 | 8 |
| Beverages | |||
| Coca Cola®, average | 63 | 250ml | 16 |
| Fanta®, orange soft drink | 68 | 250ml | 23 |
| Lucozade®, original (sparkling glucose drink) | 95±10 | 250ml | 40 |
| Apple juice, unsweetened, average | 44 | 250ml | 30 |
| Cranberry juice cocktail (Ocean Spray®) | 68 | 250ml | 24 |
| Gatorade | 78 | 250ml | 12 |
| Orange juice, unsweetened | 50 | 250ml | 12 |
| Tomato juice, canned | 38 | 250ml | 4 |
| BREAKFAST CEREALS AND RELATED PRODUCTS | |||
| All-Bran™, average | 55 | 30 | 12 |
| Coco Pops™, average | 77 | 30 | 20 |
| Cornflakes™, average | 93 | 30 | 23 |
| Cream of Wheat™ (Nabisco) | 66 | 250 | 17 |
| Cream of Wheat™, Instant (Nabisco) | 74 | 250 | 22 |
| Grapenuts™, average | 75 | 30 | 16 |
| Muesli, average | 66 | 30 | 16 |
| Oatmeal, average | 55 | 250 | 13 |
| Instant oatmeal, average | 83 | 250 | 30 |
| Puffed wheat, average | 80 | 30 | 17 |
| Raisin Bran™ (Kellogg’s) | 61 | 30 | 12 |
| Special K™ (Kellogg’s) | 69 | 30 | 14 |
| GRAINS | |||
| Pearled barley, average | 28 | 150 | 12 |
| Sweet corn on the cob, average | 60 | 150 | 20 |
| Couscous, average | 65 | 150 | 9 |
| Quinoa | 53 | 150 | 13 |
| White rice, average | 89 | 150 | 43 |
| Quick cooking white basmati | 67 | 150 | 28 |
| Brown rice, average | 50 | 150 | 16 |
| Converted, white rice (Uncle Ben’s®) | 38 | 150 | 14 |
| Whole wheat kernels, average | 30 | 50 | 11 |
| Bulgur, average | 48 | 150 | 12 |
| COOKIES AND CRACKERS | |||
| Graham crackers | 74 | 25 | 14 |
| Vanilla wafers | 77 | 25 | 14 |
| Shortbread | 64 | 25 | 10 |
| Rice cakes, average | 82 | 25 | 17 |
| Rye crisps, average | 64 | 25 | 11 |
| Soda crackers | 74 | 25 | 12 |
| DAIRY PRODUCTS AND ALTERNATIVES | |||
| Ice cream, regular | 57 | 50 | 6 |
| Milk, full fat | 41 | 250ml | 5 |
| Milk, skim | 32 | 250ml | 4 |
| Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
| FRUITS | |||
| Apple | 39 | 120 | 6 |
| Banana, ripe | 62 | 120 | 16 |
| Dates, dried | 42 | 60 | 18 |
| Grapefruit | 25 | 120 | 3 |
| Grapes, average | 59 | 120 | 11 |
| Orange, average | 40 | 120 | 4 |
| Peach, average | 42 | 120 | 5 |
| Peach, canned in light syrup | 40 | 120 | 5 |
| Pear, average | 38 | 120 | 4 |
| Pear, canned in pear juice | 43 | 120 | 5 |
| Prunes, pitted | 29 | 60 | 10 |
| Raisins | 64 | 60 | 28 |
| Watermelon | 72 | 120 | 4 |
| BEANS AND NUTS | |||
| Baked beans, average | 40 | 150 | 6 |
| Blackeye peas, average | 33 | 150 | 10 |
| Black beans | 30 | 150 | 7 |
| Chickpeas, average | 10 | 150 | 3 |
| Chickpeas, canned in brine | 38 | 150 | 9 |
| Navy beans, average | 31 | 150 | 9 |
| Kidney beans, average | 29 | 150 | 7 |
| Lentils, average | 29 | 150 | 5 |
| Soy beans, average | 15 | 150 | 1 |
| Cashews, salted | 27 | 50 | 3 |
| Peanuts, average | 7 | 50 | 0 |
| PASTA and NOODLES | |||
| Fettucini, average | 32 | 180 | 15 |
| Macaroni, average | 47 | 180 | 23 |
| Macaroni and Cheese (Kraft) | 64 | 180 | 32 |
| Spaghetti, white, boiled, average | 46 | 180 | 22 |
| Spaghetti, wholemeal, boiled, average | 42 | 180 | 17 |
| SNACK FOODS | |||
| Corn chips, plain, salted, average | 42 | 50 | 11 |
| Fruit Roll-Ups® | 99 | 30 | 24 |
| M & M’s®, peanut | 33 | 30 | 6 |
| Microwave popcorn, plain, average | 55 | 20 | 6 |
| Potato chips, average | 51 | 50 | 12 |
| Pretzels, oven-baked | 83 | 30 | 16 |
| Snickers Bar® | 51 | 60 | 18 |
| VEGETABLES | |||
| Green peas, average | 51 | 80 | 4 |
| Carrots, average | 35 | 80 | 2 |
| Parsnips | 52 | 80 | 4 |
| Baked russet potato, average | 111 | 150 | 33 |
| Boiled white potato, average | 82 | 150 | 21 |
| Instant mashed potato, average | 87 | 150 | 17 |
| Sweet potato, average | 70 | 150 | 22 |
| Yam, average | 54 | 150 | 20 |
| MISCELLANEOUS | |||
| Hummus (chickpea salad dip) | 6 | 30 | 0 |
| Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | 100 | 7 |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | 100 | 22 |
| Pizza, Super Supreme (Pizza Hut) | 36 | 100 | 9 |
| Honey, average | 61 | 25 | 12 |
Conclusion
Sugars and sweeteners have their place in our diet, but that place needs to be carefully managed with full awareness of the pros and cons. Sugar and other inflammatory foods serve as the primary reason for so many of the top diseases that greatly reduce both our healthspan and our lifespan.
Fabulous Resources:
https://www.berkeleywellness.com/healthy-eating/food/article/types-sugar-and-sweeteners
https://thatsugarmovement.com/
http://www.sugar-and-sweetener-guide.com/raw-sweeteners.html