By Patterson Clark and Lazaro Gamio, Published: March 2, 2015
Too much sugar can be detrimental to health, rotting teeth, building fat, damaging blood vessels and stressing out the system that regulates blood sugar. Some people turn to artificial sweeteners, but those are under increasing suspicion of creating metabolic problems, such as diabetes and obesity. Natural alternative sweeteners exist, but even they have pitfalls if consumed in excess. Read related article.
Sweeteners: a periodic table
This table charts the wide variety of sweeteners available in the United States, either in bulk amounts or as additives in food. Not listed are super-sweet- tasting, zero-calorie proteins from several African fruits (monellin, brazzein and thaumatin), which have not been approved for use by the FDA. Also not included: banned or poisonous sweeteners, such as lead acetate, which ancient Romans made by cooking sour wine in lead pots.
COOKED
1
Ms
Maple syrup
Mostly sucrose; contains antioxidants, minerals and B vitamins
1.1
Sg
Sorghum syrup
Mostly sucrose; contains antioxidants, minerals and B vitamins
0.8
Mo
Cane sugar molasses
Mostly sucrose; contains antioxidants, minerals and B vitamins
REFINED SUGAR
1
Su
Sucrose, Table sugar
Linked to kidney disease, gout and fatty liver disease
1.2
Hf
High fructose corn syrup
Stabilizes processed foods; has been linked to mercury contamination
0.45
Tr
Trehalose
Natural preservative for foods; fuels insect metabolism
1.7
Fr
Fructose, Agave nectar
Boosts appetite; raises triglycerides and bad cholesterol
1.2
In
Inverted sugar
Sucrose split into glucose and fructose by an acid
Syrup arsenic levels often higher than recommended
0.2
Lc
Lactose, Milk sugar
Glucose bonded to galactose; some adults cannot digest it
0.9
Tg
Tagatose, Naturlose
Lowers blood glucose levels in people with elevated blood sugar
SYNTHETIC SUGAR
300
Sc
Saccharin, Sweet'n Low
Once banned for causing bladder cancer in rats
500
Sr
Sucralose, Splenda
Keeps crystalline form even in high heat; persists in environment
200
As
Aspartame, Equal
Generates formaldehyde in the body; can increase waist size
20,000
Ad
Advantame
Derived from aspartame; effects on brain have not been thoroughly tested
8,000
Ne
Neotame
"Flawed safety studies," says Center for Science in the Public Interest
200
Ac
Acesulfame potassium, Sunett
CSPI: "Safety tests . . . were of mediocre quality."
PARTLY REFINED
1
Br
Brown sugar, Sugar in the raw
Trace amounts of nutrients; mostly sucrose
RAW
0.97
Hn
Honey
Has antioxidants, but may contain pesticides; dangerous for infants
0.5
Yc
Yacón syrup or powder
High in fiber; daily intake might cause weight loss
300
St
Stevia leaf powder
Not approved as a food additive, but can be bought as a supplement
Less than 1
Lu
Lucuma powder
Anti-inflammatory; sometimes processed with tree nuts/peanuts
300
Mk
Monk fruit, Lo han
Ancient Chinese sweetener; sometimes "cut" with dextrose
OTHER REFINED
50
Li
Glycyrrhizin, Licorice
Treats hepatitis in Japan; in excess, might cause high blood pressure
480
Re
Rebaudioside, Truvia, SweetLeaf
Not adequately tested, says one group
SUGAR ALCOHOL
0.8
Ml
Maltitol, SweetPearl
Has less of a cooling effect than other sugar alcohols
0.4
Lt
Lactitol, NH4-Redox
Derived from whey
0.6
Gy
Glycerol, glycerin
Keeps foods moist; high doses cause nausea and dizziness
1
Xy
Xylitol, Xylosweet
Good for teeth; as sweet as sugar
0.6
Sb
Sorbitol
Prolongs food shelf life; some people allergic; not for irritable bowels
0.6
Mn
Mannitol
Hard coating for pills; very large doses can damage kidneys, heart
0.7
Er
Erythritol, Zsweet
Good for teeth; large doses cause nausea
SYNTHETIC SUGAR ALCOHOL
0.6
Is
Isomalt
Used to make edible decorations
A recent study found that Saccharin, Sucralose and Aspartame can upset the balance of intestinal flora, causing glucose intolerance in mice and in some humans tested.
The structure of sweets
Sugars are ring-shaped molecules made of carbon, oxygen and hydrogen. Carbohydrates exist as simple sugars (one ring), double sugars (two linked rings) and starches (multiple linked rings). The body’s cells use the simple sugar glucose as a source of fuel.
Sucrose, or table sugar, left, is a double sugar of glucose bonded to fructose. Our bodies produce an enzyme that breaks that bond. High-fructose corn syrup is a liquid solution of unbonded glucose and fructose, with a higher percentage of the latter. Glucose supplies energy for brain and muscle cells. Fructose is converted by the liver into fat.
Sugar alcohols are almost as sweet as table sugar. Found naturally in small amounts in fruits, they can have a cooling effect in the mouth and don’t cause tooth decay, but in excess they can cause digestive distress.
Xylitol, below, synthesized from corncobs and birch trees, can help remineralize tooth enamel.
WARNING: Even in small amounts, xylitol, which is often found in chewing gum and candy, is poisonous to dogs.
Other sweeteners are derived from either natural sources or laboratory experiments. Although their safety is questioned by some researchers, the Food and Drug Administration regards them as safe.
Sucralose is made by removing three oxygen atoms from sucrose and substituting three chlorine atoms.
Sorting the sweetness
Sweetener in category. Marginal; small amounts. Has opposite effect. Some uncertainty; debatable.
Low in calories
We need calories to drive our metabolism, but too many calories can lead to trouble. People seeking to reduce calories from sweeteners might turn to some of these.
Safe for diabetics
There are more natural alternatives than artificial ones for diabetics and hyperglycemics who want to satisfy a sweet tooth without raising blood glucose levels.
Contains nutrients
Vitamins, minerals, enzymes and other healthful compounds are more likely to be found in raw or slightly processed sweeteners, all of which are derived from plants.
Good for the gut
A healthy gut is good for the whole body, so a sweetener that promotes desirable intestinal bacteria can also alleviate some of the guilt associated with enjoying dessert.
May taste bad
Some compounds can trick our tongues into firing sweet signals, but in high concentrations they can yield a bitter experience.
Disrupts metabolism
Consuming too much sugar can lead to obesity, heart disease, metabolic syndrome, diabetes and high blood pressure. Some artificial sweeteners might also mess with metabolism.
Promotes tooth decay
Most natural sugars fuel bacteria, which release acid that causes tooth decay. But some sweeteners are actually good for teeth.
Unstable in heat
The last thing a baker wants is for a recipe’s sweetener to break down into undesirable or dangerous substances while in the oven.
Can upset digestion
Less-digestible sweeteners might be good for some bacteria in the gut, but too much of a good thing can lead to nausea or diarrhea.
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