Sugar and sugar substitutes are a hot topic. There are so many options out there! Which raises the questions: What is the best alternative to table sugar? Is plain old white sugar really that bad for me? Is it safe to consume _____ in place of table sugar?
The truth? All sweet stuff is not created equal. As much as Americans try to limit the sugar filled foods, we’re hopelessly addicted. And that means spending lots of money on sweeteners that aren’t table sugar but are just as bad for us.
This list isn’t exhaustive, but it’s a start. Here’s a breakdown of what you need to know about the most popular sweeteners on the market:
1. Table Sugar (also known as Sucrose)
Table sugar is 50% fructose and 50% glucose, it’s made of beet sugar or sugar cane. Let’s get a little science heavy and talk about the biochemistry of glucose vs. fructose. This is really important to help you understand the metabolism of sweeteners:
Glucose can be used in three ways: as fuel for your brain and red blood cells, stored as glycogen in your liver and muscles (to be used later) or it can be converted to fatty acids that are stored in fat. When you’re in a situation where you chronically have too much sugar, muscle and fat cells become resistant to the effects of insulin and take up less glucose. This is when your pancreas stops being able to meet your need for insulin and type 2 diabetes develops.
Fructose is processed differently. The liver removes fructose after being absorbed in the gut and then it is used to produce glucose, fatty acids or lactate. In contrast to glucose, fructose doesn’t stimulate insulin secretion. This is an issue because leptin, the hormone that controls satiety and feelings of hunger, is regulated by insulin that is released after a meal. The takeaway? Consuming fructose reduces circulating levels of leptin and insulin, which plays a role in weight gain and its associated metabolic sequelae.
That being said, it’s virtually impossible to eat too much fructose from fruit. With fruit you’re getting fiber, water and nutrients which take a while to metabolize; the fructose doesn’t hit your liver all at once when it comes from a fruit source.
2. Turbinado Sugar (also known as Sugar in the Raw)
I know a lot of people look at raw turbinado sugar as the safer alternative to her sister, white table sugar. That is a false assumption. Turbinado is pure sugar cane extract which makes it 50% fructose and 50% glucose, just like table sugar. It has the same effects on blood sugar mentioned above.
3. Maple Syrup
Maple syrup is approximately 2/3 sucrose (or table sugar). This means it will raise your blood sugar slower than table sugar but still raise it, none the less. Maple Syrup has some benefits, namely it has minerals like calcium, potassium, iron, zinc and manganese.
4. Stevia
Stevia comes from a plant and is super, super sweet. It’s 200-300 times sweeter than table sugar so you only needs a tiny bit to make whatever you’re eating/drinking sweet. Stevia bypasses normal absorption, it is metabolized in the gut and heads straight to the liver; this means it doesn’t affect blood sugar levels. There are some reports that stevia can cause an upset stomach and/or burden the kidneys because of the way it is excreted. Processed stevia can contain excipients, so look for a pure form that doesn’t contain bulking ingredients like: dextrose, FOS (fructooligosacharides), erythritol, xylitol, maltodextrine, lactose or combination of these ingredients.
5. Agave
Agave nectar is liquid sweetener derived from a plant, and is often touted as a low glycemic alternative to refined sugar. Agave has been known to contain between 70-90% fructose; to compare, high fructose corn syrup is only 55% fructose! High fructose consumption has been linked to lots of scary things, like fatty liver disease. Remember, fructose may prevent you from feeling “full” because it doesn’t stimulate insulin and leptin secretion or suppress ghrenlin production. These are all key hormones that play a role in hunger and food intake.
6. Sucralose (also known as Splenda)
Sucralose is 600 times sweeter than table sugar. Personally, I don’t use sucralose and would never recommend it. In fact, it’s at the top of my list of things that I won’t eat. A study published in 2008 found that 12 weeks of using Splenda resulted in a reduction in good gut bacteria, which other studies have found can be related to metabolic disorders. Cooking with sucralose at high temperatures was shown to produce toxic compounds. More importantly, artificial sweeteners like sucralose interact with receptors on the tongue, letting the body know you’ve eaten something sweet and preliminary research shows that this can cause a blood sugar-insulin roller coaster that certainly isn’t good for you.
7. Honey
Honey is quite possibly the most well-known alternative sweetener. It’s a mix of fructose and glucose: about 38% fructose to 31% glucose. It also has several vitamins and minerals, including B vitamins, amino acids, proteins, antioxidants, enzymes and micronutrients. Generally, the sugars in honey are sweeter that artificial sweeteners. Honey also has a mix of monosaccharides, disaccharides and trisaccharides which gives you fast and slow burning sugars.
8. Xylitol
Xylitol is a sweetener derived from corn cobs or birch trees; its claim to fame is that it has 1/3 calories of table sugar and is as sweet as sugar. Xylitol is deadly for dogs. If a dog ingests it, it can cause a sudden release of insulin and a potentially deadly drop in blood sugar. This means: vomiting, depression, loss of coordination, seizures, or coma; not to mention the possibility of fatal liver failure. To me, that’s really scary. Xylitol is used in oral care products because it prevents tooth decay. Your body naturally produces between 5-15 grams of xylitol daily, as a by product of metabolism. 80% of the xylitol you consume is metabolized in the liver, 10% in the kidneys and 10% is used as immediate energy.
9. Saccharin (also known as Sweet n’ Low)
300 times sweeter than sucrose and another huge no-no in my book. Research has shown the negative effect of saccharin in mice, specifically how it can affect the gut microbiome and create metabolic disorders. Anecdotally, we’ve seen it in humans too. Saccharin remains unchanged as passes through the body and is not metabolized but that doesn’t make it safe.
When it comes to the sweet stuff there are lots of options – choose the one that is right for you and your lifestyle. If I had to pick, it would be honey or stevia. Stevia doesn’t impact blood sugar at all and honey has less fructose/sucrose than table sugar. I also love the medicinal properties of honey. While the taste of stevia can be hard to adjust to at first, like anything, you’ll grow to appreciate it over time.
Remember that every sweetener affects your blood sugar in unique ways and moderation (or elimination) is key.
Your turn: What is your sweetener of choice? Have you ever given up sugar for any period of time? Is there a sweetener that I didn’t cover that you’d like to learn more about?
This was a fantastic read. I have been wondering about sugars lately too. I even jumped on the Agave bandwagon for a good while. I’m so glad I read an article that exposed it. Now-a-days I am trying to mostly sweeten with honey, I don’t like anything artificial and I don’t like the taste of Stevia. Thanks for this valuable information.
Ivanna recently posted…March Health and Fitness Goals and Being Consistent
I was on the Agave bandwagon for a while too, but the more I learn the better I get :) I’m glad this post was helpful. I agree about Stevia – the taste is definitely acquired!
Well sheesh, what a useful post! I needed to read this, and have been learning a lot about the hunger hormones lately. Knowledge is power, and I thank you for putting this together and linking it up! YAY. Really, sounds like it’s best to avoid most of it, and now I cringe at what some of my foods might have in them, like my cheap protein powder. Eeek. Luckily, I don’t have too big of a sweet tooth. I don’t sweeten my tea, I like my oatmeal w/o any sweetener at all. So, doing good. Thanks so much Pragati. Great stuff! PS…are these all your photos?! The first one…where did you get that watercolor font?! I love it.
Jessica Joy @The Fit Switch recently posted…MOVE NOURISH BELIEVE. A PHOTO ESSAY.
Thanks for stopping by Jessica! I’m so glad the post was helpful. Hidden sugar is another crazy topic and protein powders/bars are notorious for using crappy sweeteners. Do you use Whey or Plant based? I use a plant based protein with stevia and I can’t even taste the stevia, so it’s perfect. Love it! Yes! These are my photos :) The font is Gloss Drop – it’s my new favorite!
This is great information and something I always wonder about. Currently, I am trying to cut out as much sugar as I possibly can. I guess honey and sometimes maple syrup are my sweeteners of choice. I’ve heard a lot about Stevia but have never tried it. Thank you for all this information! Have a great week!
diane @runninrocker recently posted…Rockin’ the Move Nourish Believe Way
I like honey and maple syrup :) I’ve also cut out all sugars (minus my slip up with a smoothie I purchased yesterday). I use a protein powder sweetened with Stevia and I don’t mind it at all. I hope this post was helpful!
What a great post! Thanks for explaining Sugar and Sugar substitutes all in one post! Very informative and I learned a lot that I had not known before. Have a great week!
Sharon recently posted…How I will Move Nourish Believe This Week
Thanks, Sharon! I’m glad that my post was helpful. Thank you for stopping by :)
Ok that’s it! We are getting rid of the Splenda and buying the Stevia!!! I am a huge fan of honey and that is what I put in my tea each night :) Great article! Thanks!
Mary Beth Jackson recently posted…March= Move, Nourish & Believe :)
I love that idea! I’m positive you won’t regret it. I’m glad you found the post helpful.
More interesting information from the Doc in this one! Sadly, I used Sweet ‘n Lo and Splenda for MANY years in my coffee and tea, but have switched to Stevia. I haven’t noticed a change in my body or how I feel, but knowing the background makes me sure I made the right choice! Thanks!
Ashley @ A Lady Goes West recently posted…A fabulous housewarming party full of friends
I agree – definitely the right choice! I’m glad you enjoyed the post :)
Great post, my friend! Will be referring to this in the future, for sure.
Jess @hellotofit recently posted…Link Love #7 and getting dressed up
Thanks, Jess! I’m glad it was helpful :)
Thanks for such great info! Sugar is something I struggle with often. I’m better off when I go cold turkey and cut as much out as possible. Easier said than done sometimes.
Marcia recently posted…Standout Post-Race Treats
It’s definitely a hard one! My husband and I find it much easier to give it up all together. Having even a little bit sparks those sugar cravings.
Stevia is my and will forever be my GO – TO ! I have been using it for 13 years (almost daily) and will never give it up! Xylitol is another I can handle. Otherwise – nothing else! No sugar for me!
GiGi Eats recently posted…Food Babe? More Like Food Bitch
That is awesome! I think staying away from sugar is, ultimately, the best thing for all of us. It doesn’t do anything good for your body.
Great info Pragati! I don’t use sweeteners very often. When I do it’s honey or pure maple syrup. I think I’m the only person on the planet that does not like the taste of stevia.
jill conyers recently posted…A Glimpse of MOVE NOURISH BELIEVE
No, you’re not the only one! I think it’s hard to tolerate at times. I do think I can train myself to like it, but it wouldn’t be my first choice, either.
Thanks so much for this post! I think a tonnnn of people (myself included) get confused over all the different sugars/sugar substitutes/sweetener options, so this was super helpful! I mainly just use honey (or occasional maple syrup) because I never looked into the others enough to want to try using them, haha. :P Any thoughts on coconut sugar? I’ve seen that around too! :O
Farrah recently posted…Review: idrinksant + Antioxidant Protein Bomb (Smoothie)
I’m glad it was helpful! Coconut sugar is 70% to 79% sucrose plus 3% to 9% each of fructose and glucose. It has the same amount of calories as table sugar but doesn’t cause your blood sugar to spike as quickly. It also has trace amounts of vitamin C, potassium, phosphorous, magnesium, calcium, zinc, iron and copper.
WHOA. Just WHOA. To think I was using a ‘healthier’ alternative in thinking Sugar in the Raw was better for me! I have started to drink my coffee with no sugar in it – saving it for something else since I have a HUGE sweet tooth. This was eye opening for sure – I have to share this with the hubby since he likes poison…I mean Splenda…in his coffee ;)
YES! Get that Splenda out of the house! It can be hard to swallow the truth about sugar, but dropping it appears to be the best thing for all of us. The best and the hardest (damn you, Twistee Treat).
Honey is definitely my “go to” sweetener! Lately, I am finding that I am having a REALLY hard time to give up sugar. I used to find it easy, but ever since the holidays and then getting engaged I turn to sugar regularly. I totally think it is a mental thing, but I keep holding onto the sweets for comfort. Maybe it is because I tell myself I am a stress eater?! Haha.. I need to tell myself the opposite. Bri- you are NOT a stress eater! :)
Bri @ Simple Delights recently posted…MealEnders Review & Giveaway
I love honey – definitely one of my favorites. I’m sure once life settles down again it’ll be easy to get back to your routine. The weeks leading up to my wedding were totally crazy. I don’t even remember what my diet was like but I think it was a lot of take out or last minute runs to Publix for something quick and easy.
Fantastic post! I am going to share this with my clients because whenever I try to explain sweeteners I feel like I just confuse them more lol! This is wonderful!
Erin@BeetsPerMinute recently posted…What Not To Do When You’re Moving Overseas.
Thanks Erin! I’m glad it was helpful :)
I’m a 2x cancer survivor, so dropped the sugars (real and artificial ones) the second time around. On occasion, I will sprinkle a little stevia in something. If I crave something sweet I puree medjool dates and add them to homemade muffins/breads. I used to be obsessed with gummy candy and sugary treats, now I really don’t want them often. Thanks for sharing this wealth of knowledge in one easy to consume post.
Caryn recently posted…Health & Wellness News & Info Recap 3/23
Caryn, that’s awesome! I’m glad you enjoyed the post. I love medjool dates for sweetness with the added benefit of fiber.
great post. I love this, keep it up.
Very informative post. My favorite one!
Thank you! I’m glad you enjoyed it :)
A great read …but what about aspartame ?
How much honey can one have daily. Thanks Claudy.
if sugar is like almost instant death then maybe i should start smoking again. i was going to wait until i had a terminal illness though.
Sugar is definitely not instant death. Americans just tend to consume too much of it which can lead to decreased quality of life and illness over time.
Honestly, I don’t really know the difference between Sugar and Sugar substitutes. Thanks for your article. Very useful for me.