A Guide to Sugars and Sweeteners
Sugar is both delicious and confusing. There are many different types of sugar and different names it can go by that can leave a person feeling confused and overwhelmed when trying to figure out what is best. Below is a breakdown of various sugars to hopefully bring some clarity.
Naturally Occurring Sugars
Agave
Largely made up of fructose and some glucose. Due to its high fructose profile, it is processed by your body differently as it does not raise your blood sugars directly, but rather it is processed in the liver and then converted to glucose. However, just because it does not raise blood sugars like other sugars do, does not mean it is necessarily healthier. Because it is processed in the liver, overconsumption of agave turns into fat, which becomes a burden to the liver.
Agave does provide antioxidant properties and minerals such as calcium, potassium, zinc, phosphorus, selenium, as well as vitamins such as vitamin C, vitamin E, vitamin A, folate, and other B vitamins. It also contains inulin, a natural, soluble dietary fiber. Inulin promotes beneficial gut bacteria and helps improve gut digestion where it is digested in the large intestine.
Agave = 63 calories per 1 tablespoon
Honey
Made up of slightly more fructose than glucose and is broken down in the small intestine and absorbed into the blood stream, raising blood sugar levels.
Honeys is known for the natural antioxidants it provides. Along with its overall antioxidant properties, studies have shown that there may be some benefit in regard to allergy relief, cough symptoms, wound healing, as well as possible brain boosting benefits. Honey also contains potassium, calcium, and zinc, and trace amounts of B vitamins (B2, B3, B6.) Honey is also sweeter than most sugars due to its fructose composition.
Raw vs pure honey: Raw honey is minimally processed from the hive and contains all of its pollen, enzymes, and antioxidants. Pure honey is usually pasteurized, which can minimize or destroy some of honeys naturally occurring nutrients. (Please note that children under 12 months honey should not be consumed due to risk of botulism.)
Honey= 64 calories per 1 tablespoon
Pure Maple Syrup
Made up of equal parts fructose and glucose, known as sucrose. When consumed it is broken down in the small intestines into fructose and glucose and then absorbed into the bloodstream, raising blood sugar levels. Pure maple syrup comes from the sap of primarily sugar maple trees
Pure maple syrup provides minerals such as manganese, zinc, calcium, and potassium which can play a role in immune and bone health. It also provides antioxidants, such as Quebecol, which is very unique to maple syrup. Research is being done to test for its anti-inflammatory effects, anti-cancer activity, and potential for liver protection by putting less demand on the liver than that of table sugar.
Maple syrup = 52 calories per 1 Tablespoon
Pure monk fruit sweetener
It is derived from the monk fruit plant, also known as luo han guo fruit, and it is a zero- calorie sugar substitute. Monk fruit itself has natural sugar as it is made up of fructose and glucose. When monk fruit is made into a sweetener, mogrosides, a naturally low-calorie, sweet compound, is extracted from the fruit and made into a zero-calorie sweetener.
It is known to be a diabetic friendly option as it does not spike blood sugar levels. However, it is important to read the labels before buying monk fruit as some products contain dextrose (sugar), or erythritol (sugar alcohol) which can cause GI upset. More research is being done concerning cardiovascular risks as well.
Additional Sugar Types
Table sugar
Derived from sugarcane or sugar beets, a natural disaccharide in nature as it is made up of equal parts glucose and fructose. This is also known as sucrose.
The plant goes through a process where the juices are extracted from it, boiled down, purified, crystalized, and refined. Molasses is naturally occurring in sugarcane and it is removed to give table sugar its white color. To get brown sugar, molasses is added to white sugar to give it its brown color.
Table sugar is mainly broken down in the small intestine and then absorbed into the blood stream, directly raising blood sugars. There are no health benefits to table sugar. In excess consumption it can lead to negative health outcomes of obesity, cardiovascular risk, fatty liver, diabetes, tooth decay.
Table sugar = 50 calories per 1 tablespoon
High Fructose Corn Syrup (HFCS)
HFCS is made from cornstarch, which is glucose, that is then broken down to make corn syrup. Enzymes are then added to turn some of the glucose into fructose.
So why is it so unhealthy? It is deemed to be more of a health risk due to its makeup being primarily fructose. As mentioned above, fructose is processed in the liver and in excess amounts is converted into fat that can lead to liver damage, cardiovascular risk, and obesity.
High fructose corn syrup is also known to be added to many processed foods like sodas, juices, baked goods, cereals, candies, canned fruits, granola bars, sauces and condiments.
HFCS= 57 calories per 1 tablespoon
Artificial Sweeteners
Artificial sweeteners, or sugar substitutes, are best known for not directly increasing blood sugar levels, making them popular for diabetics. They taste sweet, but do not contain actual sugar, making it a low calorie and zero-sugar item as additives to foods. Artificial sweeteners do not contain fiber, antioxidants, vitamins, or minerals.
They are not absorbed like sugar, but rather most pass through the gastrointestinal tract undigested and then excreted in our feces.
There is ongoing research about possible health effects from sugar additives such as weight gain, obesity, cardiovascular risk, and cancer, but there have been no conclusive studies. Studies are also being done regarding gut microbiome alterations from artificial sweeteners that can lead to inflammation in the gut, altered metabolism, and insulin resistance.
Common names are:
Aspartame (Equal, NutraSweet); made from amino acids aspartic acid and phenylalanine
Saccharin (Sweet'N Low)
Sucralose (Splenda)
Acesulfame Potassium (Ace-K) (Sweet One, Sunett)
Neotame (Newtame)
Advantame
Stevia; made from the leaves of the Stevia rebaudiana plant
Sugar Alcohols
Found in many “sugar-free” foods and other items such as gum, toothpaste, drinks, baked goods, chocolates, candies, mints, cough drops, and frosting.
Sugar alcohols are a type of carbohydrate that contain calories, and because of this, they can raise blood sugar levels. They do contain less calories and are absorbed more slowly than that of other sugars as mentioned above, therefore, having less of an impact on blood sugar levels.
They are partially absorbed in the small intestines and then make their way into the large intestine where they have potential to cause digestive issues such as gas, bloating, and diarrhea. The parts that are unabsorbed can Because sugar alcohols are not fully absorbed, they can ferment or draw in water in the large intestine.
Common names:
Xylitol
Erythritol
Sorbitol
Malitol
Mannitol
Isomalt
Lactitol
So how much is too much? (Note this is referring to added sugars, not natural sugars.)
Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day.
Women should consume no more than 6 teaspoons (25 grams or 100 calories) per day.
As an example, most 12 oz. sodas have around 42 grams of added sugar which is already over both the recommended daily sugar intake for men and women.
The Bottom Line
Overall, it is important to highlight that there is no one “better” or “worse” sugar. Each sugar explained above can have a benefit to the individualized person and their lifestyle and goals. With that being said, an excess of any type of sugar, whether it is naturally occurring in nature, table sugar, organic sugars, sugar substitutes, or sugar alcohols, can all have negative health outcomes in large quantities. Even honey, agave, and maple syrup, which provide some health benefits should not be overconsumed.
It is important to read labels and know how much sugar it is you are consuming. At the end of the day, sugar is sugar in your body and all types have its limitations.
