Complete Guide to 20 different sugars and Sweeteners: what is the healthiest?
Sugar. It’s the word that sends shivers down the spine of health-conscious individuals and the secret ingredient that makes desserts so delightful. But with so many different types of sweeteners out there, navigating the world of sweetness can be a challenge. I explored over 20 of the most common sugars and sweeteners, unveiling their pros, cons and analyzing their purity, naturalness and affect on blood sugar.
Why I rise this topic? First, excessive sugar consumption can contribute to various health problems, including weight gain, diabetes, stroke, teeth problems, certain cancers, cognitive decline, depression, anxiety, heart disease and many more. So it’s crucial to consume sugar in moderation, and avoid sugary foods on an empty stomach, as this can cause blood sugar spikes.
But still, I was left with the question which sugar or sweetener is the healthiest and can you even ask this kind of question; also which sugar contains the least chemicals and causes the least sugar spikes.
Which sugar or sweetener spikes blood sugar the most and which is considered to be the worst for the health?
Fructose is generally considered one of the worst for health and blood sugar levels among the common sugars. While it enters the bloodstream directly like glucose, the liver needs to process it further. This can lead to delayed spikes in blood sugar and potentially increased production of glucose, impacting long-term blood sugar control.
PS. This does not mean that fruit is bad for you. It’s true that fructose can be harmful when consumed in excess, but rather in processed foods and drinks. The fructose found in fruits is accompanied by fiber, vitamins, and minerals. This combination helps slow down the absorption of fructose and provides other essential nutrients.
High fructose corn syrup, a common sweetener, has raised concerns due to its potential negative impact on liver health and insulin resistance.
Artificial sweeteners, despite being calorie-free, have been associated with altered gut bacteria and potential metabolic changes.
And still, while not as harmful as fructose or HFCS, excessive consumption of table sugar can contribute to weight gain, blood sugar spikes, and many other health issues.
It’s important to note that the overall impact of sugar on blood sugar levels also depends on factors like the amount consumed, individual metabolism and the presence of other nutrients in the food.
So this question “which sugar spikes the blood sugar the most” is not even a 100% correct question – the answer is “it depends”.
20 Different sugars and sweeteners
So let´s dig in and look at 20 different well-known sugars and sweeteners.
Natural Sugars
1. Sucrose (white table sugar)
The classic white sugar, sucrose is refined from sugar cane or sugar beets. It’s readily available, familiar in taste, and versatile in baking. However, it provides just calories and no essential nutrients and some chemicals are used while making sucrose. Although it is said that the chemicals will not stay in the sugar, you can take this fact into account while choosing your favourite sugar.
White sugar is almost entirely sucrose (around 99.95%), which is then broken down by the body into roughly equal parts fructose and glucose.
2. Brown sugar (dark vs light brown sugars)
Made by adding molasses back to white sugar, giving it a richer taste and moist texture. It clumps easily, has slightly more minerals, is with deeper flavor and adds moisture to baked goods.
The main difference between dark brown sugar vs light brown sugar comes down to the amount of molasses they contain. Light brown sugar contains a around 3.5% of molasses which results in a lighter brown color, a subtler caramel taste, and a slightly drier texture. Dark brown sugar boasts a around 6.5% molasses content. This translates to a darker brown color, a more pronounced caramel flavor, and a moister texture due to the added syrup. So which is the healthiest brown sugar? From the health perspercitve there is not much difference between these two. Both light and dark brown sugar are the same in terms of nutritional value.
Brown sugar typically contains around 88% sucrose, with the remaining 12% being a mix of fructose and glucose in varying proportions.
3. Raw Cane Sugar
Raw cane sugar is processed with fewer chemicals than white sugar and golden sugar, retaining a golden color and some molasses. It has a caramel-like taste and larger crystals. It dissolves slower than white sugar, may have a slightly gritty texture.
Raw cane sugar is very similar to refined white sugar, consisting almost entirely of sucrose (around 96-98%) with trace amounts of fructose and glucose making up the remainder.
4. Golden Sugar
Similar to raw cane sugar but a bit more refined, with a slightly lighter color and milder taste. Golden sugar might involve limited amounts of clarifying agents like lime or phosphoric acid to remove impurities during initial processing. It has subtle caramel flavor, dissolves more easily than raw cane sugar and offers minimal nutritional benefit compared to white sugar.
Golden sugar typically contains around 50% sucrose, with the remaining half being a split between fructose and glucose (around 25% each).
5. Palm Sugar
This sugar seemed more interesting to me, so I discovered it a bit more.
Palm sugar is derieved from palm trees and is generally considered less refined than white sugar or brown sugar, but it doesn’t necessarily mean it’s completely free of chemicals.
Palm sugar is traditionally made by boiling down the sap of palm trees. This process is simpler compared to the extensive refining of white sugar. Potentially some natural clarifying agents like lime juice or local clays might be used in some traditional methods. Unlike commercially produced white or brown sugar, the use of any specific chemicals in palm sugar production is not as heavily regulated or standardized. So it is difficult to say definitively if all palm sugar uses no chemicals, but the traditional methods generally involve minimal intervention.
It has a toffee-like flavor and can be dark or light brown. The downside is that is less common and usally more expensive and is potential for environmental concerns due to unsustainable harvesting practices.
Palm sugar consists of 70-80% sucrose, approximately 3-5% glucose and 3-5% fructose.
Palm sugar may contain small amounts of minerals, but however, similar to coconut sugar, the quantities are very low and wouldn’t be a significant source of these minerals in your diet.
Unlike granulated sugar, palm sugar caramelizes at a lower temperature. This can lead to uneven browning in baked goods and might require adjusting baking times or temperatures in recipes.
6. Coconut sugar
Coconut sugar is a natural sweetener derived from the sap of coconut palm flowers. It has a caramel-like taste and a slightly brown color.
The production of coconut sugar typically involves minimal to no chemicals. The production process relies on heat and natural evaporation, without the need for added chemicals.
Coconut sugar contains up to 79% sucrose and 1-2% fructose and sucrose each. Coconut sugar also contains minimal amounts of minerals like potassium, iron, magnesium, and zinc, along with some amino acids and antioxidants. However, the quantities are very small.
What about baking with coconut sugar? Coconut sugar is about 20% less sweet than granulated sugar. You might need to use slightly more to achieve the desired sweetness in your recipe. It caramelizes at a lower temperature than granulated sugar, potentially leading to uneven browning in baked goods. You might need to adjust baking times or temperatures. Also – coconut sugar has a slightly gritty texture due to the presence of inulin fiber. This might not be ideal for all baking applications where a smooth texture is desired.
7. Fructose (fruit sugar)
Naturally present in fruits and some vegetables, fructose offers sweetness with a lower glycemic index than sucrose. Yet, concentrated fructose, like high-fructose corn syrup, can contribute to health problems.
Fructose consumption can stimulate the liver to produce more glucose, which can indirectly contribute to higher blood sugar levels in the long run. While fructose might not cause an immediate blood sugar spike like glucose, its impact on the liver and potential for increased glucose production is a concern.
8. Honey
A natural sweetener produced by bees, honey boasts a unique flavor and potential health benefits due to its antioxidants. However, it’s still a form of sugar and should be consumed in moderation.
Honey does contain some vitamins and minerals that other refined sugars, like table sugar, lack. However, the amounts are generally quite small and shouldn’t be the primary reason to choose honey.
Honey typically contains around 38% fructose and 31% glucose.
9. Maple Syrup
Made by boiling down maple tree sap, maple syrup offers a distinctive taste and antioxidants. Darker grades of maple syrup, like Grade B, may have slightly higher mineral content compared to lighter grades. Maple syrup production generally involves minimal to no chemicals.
Maple syrup primarily contains sucrose (the same sugar found in table sugar). This can range from 50% to 75% of its total weight. Fructose content typically falls within the range of 0.5% to 5% and glucose similar range as fructose.
10. Agave syrup
Agave nectar, also known as agave syrup, is a sweetener derived from the sap of agave plants. It’s often touted as a healthier alternative to sugar due to its high fructose content and lower glycemic index. However, recent research suggests the fructose might be metabolized differently in the body, potentially negating some of the initial health claims. Despite its sweetness, agave syrup remains a concentrated source of sugar, so moderation is key.
Agave syrup contains approximately 80% fructose and 20% glucose. This high fructose content is a key factor in why it has been criticized as a healthier alternative to sugar, as excessive fructose consumption can lead to health issues.
11. Date Syrup
Date syrup, a thick and sticky sweetener, is made by pressing and boiling down dates. This natural syrup retains the rich flavor and some of the nutrients present in the fruit. Unlike refined sugar, date syrup boasts a hint of caramel and a deep fruity taste. While the exact methods may vary, date syrup production typically relies on heat and evaporation, avoiding the use of chemicals for a more natural product. However, it’s still a concentrated source of sugar, so moderation is key even with this minimally processed sweetener.
Fructose and glucose – these simple sugars are the main components of date syrup, typically comprising 40-50% each of its total weight.
12. Monk fruit (sweetener)
Monk fruit sweetener is a natural, calorie-free sweetener derived from the monk fruit.
It’s incredibly sweet, typically 100-250 times sweeter than table sugar, so you only need a tiny amount for the same level of sweetness. Due to its intense sweetness, it’s often used in its pure extract form or blended with other sweeteners for easier measuring and better taste profile. Monk fruit sweetener itself contains almost no sucrose or fructose.
Monk fruit sweetener is derived from a fruit and generally considered safe for most people in moderate amounts. Studies haven’t shown any significant side effects at recommended intake levels, but still the monk fruit sweetener is a relatively new ingredient in the grand scheme of things.
Some people find monk fruit sweetener to have a slightly bitter or metallic aftertaste. Due to its intense sweetness and potential aftertaste, monk fruit sweetener isn’t always ideal for baking. It might alter the taste and texture of baked goods compared to using sugar.
Monk fruit is often mixed with other sugars, like erytitol to lessen the sweetness and characteristic taste.
13. Stevia (Sweetener)
14. Yacon Syrup
Yacon syrup is a natural sweetener high in fructooligosaccharides (FOS), a type of prebiotic fiber. This gives it a lower glycemic index than sugar, meaning it causes a slower rise in blood sugar. It contains 15-20% of fructose and 15-20% of glucose.
While minimally processed and containing some minerals, it’s still high in sugar overall. Yacon syrup’s taste is slightly sweet with a caramel-like undertone, but its unique properties make it less suitable for baking due to potential inconsistencies in browning and texture. The production process typically involves boiling down the yacon root juice, avoiding harsh chemicals for a more natural product. However, moderation is key due to the high sugar content.
Natural sweetners (Sugar Alcohols)
15. Sorbitol
Found in some fruits and used as a sugar substitute, sorbitol offers sweetness with fewer calories than sugar. However, excessive consumption can cause digestive discomfort like bloating and gas.
Sorbitol is generally considered safe when consumed in moderate amounts.
16. Xylitol
A sugar alcohol derived from fruits and vegetables, xylitol promotes dental health and has a lower glycemic index than sugar. However, it can be toxic to dogs, so be cautious if you have furry friends.
Xylitol is generally considered safe when consumed in moderate amounts found in foods. It can cause digestive issues like diarrhea or gas if consumed excessively. However, recent studies suggest potential links between high xylitol levels and increased risk of heart problems, requiring further research.
17. Erythritol
Erythritol is a sugar alcohol sweetener with a sweet taste similar to sugar. It’s derived from fruits and fermented foods. A major advantage is its low calorie count and minimal impact on blood sugar levels, making it suitable for people with diabetes. Additionally, erythritol doesn’t contribute to tooth decay. However, some individuals may experience digestive discomfort like bloating or diarrhea when consuming excessive amounts.
Erythritol’s safety is currently a topic of debate. While it has been generally considered safe and is approved by the FDA, recent studies have raised concerns about its potential link to increased risk of heart attack and stroke. It’s important to note that more research is needed to confirm these findings.
Erythritol is often mixed with other sweeteners to get better properties overall. For example, you can find erythritol and stervia together and also erythritol and monk fruit mix.
Artificial Sweeteners
18. Aspartame
One of the most common artificial sweeteners, aspartame is intensely sweet and calorie-free. However, some studies raise concerns about its potential impact on gut health and headaches in sensitive individuals.
19. Sucralose (Splenda)
Derived from sugar, sucralose is heat-stable, making it suitable for baking. While calorie-free and not raising blood sugar, some research suggests it may alter gut bacteria.
20. Saccharin
The oldest artificial sweetener, saccharin is calorie-free with a lingering aftertaste. Safety concerns led to restrictions on its use in some countries, although it’s generally considered safe in moderation.
Takeaway 1: what sugar is the healthiest?
While some sugar are a bit better than others, consuming large amounts of any sweetener can contribute to weight gain and unhealthy eating habits. Sugars, even natural ones, cause blood sugar spikes when eaten on an empty stomach. So again – rather the initial question “which one is the healthiest” is not even right.
But still, if you want to choose the most natural which means the least processed and chemical free sugar, then your options may be organic date, maple or yacon syrup, organic honey and monk fruit. If ethically produced, then coconut sugar and sometimes palm sugar too (depends on the producer).
Takeaway 2: most healthy natural sweetener?
Determining the safest sweetener is complex due to ongoing research and individual tolerances. While no sweetener is entirely without potential side effects, some appear to be more widely accepted.
Stevia and monk fruit, derived from plants, are generally considered safer than the other natural sweeteners. Additionally, they are devoid of artificial additives and have been used for centuries without reported adverse effects. While individual tolerances may vary, these sweeteners offer a promising option for those seeking natural alternatives to sugar.
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