Unsure of Sugar? Let’s Review Some Competitors

Listen, sometimes we just need something sweet. And, I’m not talking 90% dark chocolate because we’re just “so healthy” type of sweet. I’m talking actually sweet. The problem is we’re not always looking to have something that’s full of traditional table sugar. But also, maybe we don’t want aspartame. And is sorbitol better? Or, maple syrup? You can see how it can get complex quickly.

From sugar to non-nutritive sweeteners to sugar alcohols, the options for adding a little bit of sweetness to a dish or a dessert are pretty robust. And with any great amount of options comes… difficulty choosing. Especially because there’s not necessarily only one right answer. So, let’s review. 

Table Sugar

Table sugar, also known as sucrose, is made when glucose and fructose are linked. Sucrose is naturally occurring in plants and can be extracted to create table sugar which adds sweetness to food, but it can also be used to adjust texture or preserve certain foods. Sucrose offers about 4 calories per gram. 

It’s nearly impossible to avoid sucrose because of its natural presence in many foods, but it’s also often added to foods to increase the sweetness or improve the taste. This will appear on labels as ‘Added Sugars’. These are not naturally occurring and are instead added to a food.

Image Credit: Food & Drug Administration

The American Heart Association recommends <25g of added sugar for women and <36g of added sugar for men each day. For some perspective, one standard soda can contain a full day’s worth of added sugar. And, excessive intake of added sugar can increase risks for chronic conditions like obesity, diabetes and heart disease. 

Natural Sweeteners

When it comes to natural sweeteners honey, molasses and maple syrup are common selections but there is also agave nectar, date sugar and more. While these options may have some benefits that table sugar does not, they’re often metabolized similarly. Ultimately, they all pose different benefits and drawbacks, but is any single option the best? Not necessarily. Some of it depends on what’s the most important to you. Let’s dig into a few of the contenders.

Honey 

While still made primarily of sugar, honey also offers vitamins, minerals and antioxidants. In fact, honey is still sometimes used in medicinal wound healing because of its anti-inflammatory and anti-bacterial properties. And, honey offers a different taste profile than pure table sugar which can make it a tastier option for certain foods and drinks. 

Maple Syrup

Pure maple syrup, we’re not looking at you Mrs. Butterworth, offers health benefits like phytochemicals and antioxidants which are missing from pure sugar. Both of these can help with immune function and be anti-inflammatory. Plus, maple syrup has a lower glycemic index than sugar which means it will elevate your blood sugar less.

Agave Nectar

While technically more of a syrup, agave nectar is produced from the agave plant and contains more fructose than traditional sugar. But, the plot twist is that agave nectar is actually more calorie dense than traditional table sugar. Proponents of agave nectar argue that because it is sweeter than sugar you can use less of it which is true in theory but might not be in actuality. Agave nectar also has a lower glycemic index than sugar which will reduce the potential blood sugar spike as a result of consuming it.

Non-Nutritive Sweeteners

Non-nutritive sweeteners are sugar substitutes that contribute a ton of sweetness for basically no calories. In fact, they’re often thousands of times sweeter than true sugar which allows for them to be used in such small quantities making them “calorie-free”. 

Stevia

Sometimes called “nature’s zero-calorie sweetener”, stevia is a plant-based sugar alternative that has zero-calories because it can be used in such small quantities. Stevia has many pros including the fact that it can be found in many forms like liquid, granule and powder. It’s also unlikely to raise blood sugar in the same way traditional sugar would. But it’s not cheap and some people think it takes like licorice which I guess could be good if you’re into that sort of thing?

Aspartame 

One of the most common artificial sweeteners, aspartame is a chemically produced compound used in many diet drinks. It’s been around since the 1980s, but recently there have been more concerns that it is carcinogenic to humans though the evidence is limited. The current acceptable daily intake is 40 mg/kg/day which means that a person weighing 70 kg (154 lbs) would have to consume at least 9–14 cans of diet soda per day. While aspartame does help to reduce total calorie and sugar intake, there are still concerns for its overall safety and, of course, its aftertaste. 

Saccharin

Saccharin was one of the first widely-used non-nutritive sweeteners and became increasingly popular during World War I when the U.S. faced sugar shortages. Saccharin has had a bumpy history because it was found to cause bladder cancer within rats. Initially, this was also a concern for humans but later studies showed that humans metabolize saccharin differently making it safe for consumption (within reason). Like all non-nutritive sweeteners, saccharin helps to reduce calorie and sugar intake which thereby reduces weight gain or tooth decay. But, some people find that their GI system doesn’t handle it well and that there’s a metallic aftertaste to it. 

Sucralose 

Discovered in the 1970s, Sucralose is about 600x sweeter than sugar and is the base for the sweetener Splenda. Sucralose has been found to help reduce calorie consumption and limit blood sugar spikes, but it’s also been found to create harmful substances when heated, like in baked goods. While Sucralose is likely fine in moderation, long-term, expansive studies are lacking.

Sugar Alcohols

A bit of a confusing name, sugar alcohols are not sugar nor are they alcohol. Sugar alcohols can be derived from fruits and vegetables, but oftentimes they’re synthetically made. Unlike non-nutritive sweeteners, sugar alcohols do have calories but they’re chemically reduced. You’ll often see them in “sugar-free” gum or candy, and in low-carb or keto versions of different foods. Some examples of sugar alcohols include sorbitol, xylitol, mannitol and erythritol.

When used as a swap for sugar, they’re able to provide a calorie reduction of about ½ - ⅔. Like most sugar substitutes their biggest benefit is that they help to reduce the calories and sugar of food and beverages. Plus, they don’t lead to tooth decay. But, there are no pros without some cons. Sugar alcohols commonly lead to bloating and diarrhea when eaten in excessive amounts. 

So, now what?

There’s no one-size-fits-all approach to nutrition nor is there a single perfect answer when it comes to sugar or sweeteners. When given the opportunity to choose, natural options provide more benefits and lower risks than synthetic compounds. But, we live in a world full of processed goods so all you can read labels, stayed informed and do your best. 

This article is for informational purposes only and it not intended to be used in place of professional advice, medical treatment, or professional care. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind.