Sweeteners: nutritive and non-nutritive

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Natural vs. artificial

Natural sweeteners are sugar substitutes that may appear “healthier” than sugar, like fruit juice, honey, molasses and maple syrup. Some can be highly processed and refined as in fruit nectars which are considered less healthful than the whole foods from which they are derived. Artificial sweeteners are synthetic sugar substitutes, but may also be derived from natural substances like herbs. They are usually many times sweeter than natural sugar.

Note: Use of brand names in this document should not be considered endorsement for any of these products.

Nutritive sweeteners

These sweeteners provide Calories in the form of sugars. Some sugars are found naturally in whole foods like fruits, vegetables and milk. Sugars found in whole foods are accompanied by vitamins, minerals, fiber and phytonutrients (like antioxidants).

Sugars added to foods during preparation, for example, high fructose corn syrup or agave nectar, are highly refined and processed. Added sugars add flavor and texture to processed foods, and can extend shelf life but they possess no nutritional value other than Calories.

The following sweeteners provide Calories and/or fiber:

Agave

This sugar derives from the blue agave plant, the same used to make tequila. It is composed of mostly fructose (90%) and some glucose making it a close cousin to high fructose corn syrup. It is 1½ times sweeter than sugar so although it is higher in Calories per teaspoon (20 vs sucrose’s 17) you can use less to achieve the same sweetness.

Allulose

Allulose is a naturally-occurring sugar found in raisins, figs, wheat, maple syrup and molasses. It provides 70% of the sweetness of sugar but with 10% of the calories. It does not raise blood sugars or promote tooth decay. Allulose can also be artificially manufactured. It is relatively new on the market and there is limited research on health effects.

Barley malt syrup

Barley malt syrup is derived from sprouted, roasted and dried barley grains. It is largely unrefined and has a texture similar to molasses. Like molasses, it has a strong flavor described as “malty.” It has half the sweetness of sugar and is sometimes added to bagels for its unique flavor.

Beet sugar

Derived from the sugar beet, these plants are bred for commercial sugar production and grown in temperate zones, not to be confused with sugarcane which is a tropical plant. The sugar beet roots contain a high concentration of sucrose, and represent 55% of the sugar production in the US.

Brown rice syrup

This syrup, also called rice malt, is derived from brown rice which is cooked with sprouted barley (barley malt) and evaporated until it reaches the desired consistency.

It has a long shelf life and is usually used as a sweetener in drinks, like rice milk. Its glycemic index is higher than table sugar but about the same as glucose. In some cases, it can contain impurities like arsenic. It is not recommended for use in infant formulas or foods for children.

Chicory

The roots of the chicory plant can be consumed as vegetables or roasted to make a coffee-like beverage. They contain a soluble fiber called inulin which helps to regulate blood sugars and may improve insulin sensitivity. Sugar made from chicory root is about half as sweet as sucrose and has a very low glycemic index as compared to table sugar at about 43. Inulin powder from chicory is sometimes sold as a sugar substitute and since inulin is a fiber, this form of the sweetener has no Calories.

Coconut sugar

Produced from the sap of the flowers of the coconut palm, this sugar is similar in look and taste to brown sugar with a hint of caramel. It is made mostly of sucrose with small amounts of glucose and fructose. It has a low glycemic index of 35 and is a good choice for those with diabetes. It provides magnesium, iron, potassium and zinc in addition to several B vitamins and can be substituted 1:1 for sugar in most recipes. One tsp = 15 Cal.

Corn syrup

This syrup is made from the starch of corn and is usually 100% glucose. Not as sweet as sucrose, one of its major uses is in commercially prepared foods as a thickener. It has moisture-retaining properties and also helps to maintain freshness and inhibit crystallization in cooking and making freezer jam. One tsp = 20 Cal.

Date sugar

Ground dates are a natural, whole food sweetener. They contain concentrated sweetness plus antioxidants and fiber. This sugar may not dissolve completely in recipes so it works well for coarse foods like artisan breads, cookies or granola bars.

Dextrose

Chemically identical to glucose, it is commonly used for medical purposes such as in IVs or parenteral nutrition products.

Fructose

Also known as levulose and fruit sugar, it is found in fruits, honey and root vegetables. Fructose from foods results in minimal rises in blood sugars and is the optimal way to consume fructose. But commercially-produced fructose is derived from cane sugar, sugar beets and maize. It makes up about half the sugar in sucrose or high fructose corn syrup (HFCS). *See HFCS below. One tsp = 15 Cal.

Galactose

Found in milk and other dairy products, galactose is about 65% as sweet as sucrose. When paired with glucose, galactose forms the sugar, lactose.

Glucose

The primary source of fuel for the body, it is the only sugar used by brain cells. For this reason, the body converts other sugars and carbohydrates to glucose. It is found in nearly all plant foods including algae. Glucose makes up half the sugar in sucrose and high fructose corn syrup. It is also known as dextrose and blood sugar. One tsp = 16 Cal.

High fructose corn syrup

High Fructose Corn Syrup (HFCS), sometimes also called Glucose Fructose Syrup (GFS), is a mixture of water with glucose (45%) and fructose (55%) produced from corn.

Since it is sweeter and more soluble than other sugars and inexpensive to produce, it is added to many commercial products including soft drinks, fruit drinks, breads, lunch meats, soups and condiments.

Excessive consumption of HFCS is associated with insulin resistance, high cholesterol and metabolic syndrome. It is not recommended for those with diabetes or active heart disease. One tsp = 18 Cal.

Invert and drivert sugars

Invert sugar is equal parts of glucose and fructose found naturally in fruits and honey and produced artificially for the food industry. It is an “inversion” of sucrose achieved by treating it with acids. Invert sugar tends to be sweeter than sucrose and retains moisture, favored by bakers.

Drivert sugar is a super fine sugar, with no corn starch added, similar to confectioners. It contains 8% invert sugar and holds moisture without grittiness. It works well for frostings, fondants and candy centers

Honey

Honey is the mixture of sugars formed from nectar by an enzyme, invertase, found in the body of bees. It is composed of fructose and glucose, the same two sugars as in sucrose, and therefore has the same sweetness as granulated sugar, but with a lower glycemic index (55 compared to sugar’s 65). Honey is super saturated and contains more sugar than can normally be dissolved in water.

Sometimes dormant endospores of Clostridium botulinum are contained in honey which can make it dangerous, even deadly, to infants. Honey inhibits fermentation but if exposed to moist air, can still begin to ferment. Store in tightly sealed glass containers. One tsp = 21 Cal.

Lactose

Known as milk sugar, this is derived from galactose and glucose. Since it is less sweet and soluble than other sugars, it is rarely added directly to foods. Exceptions would include commercial baby formulas, baked products and stout beer. Some people lose the ability to digest lactose and become lactose intolerant. This sweetener is not recommended for infants less than 1 year of age.

Maltose

Composed of two glucose molecules, maltose is sometimes referred to as malt sugar. It is found in molasses and is used in fermentation. It can be found in beverages, mostly beer, and in foods such as cereal, pasta, potatoes and many processed products.

Maple syrup

Genuine maple syrup is made from the sap of maple trees which store the starch in their trunks and roots before winter then convert it to a sugar sap in the spring. Holes are bored into tree trunks to extract the sap which is then heated to evaporate the water. Syrups are graded as A or B with B having a darker color and richer flavor.

Maple syrup provides nutrients including potassium, zinc and amino acids as well as sweetness. Maple sugar is two times sweeter than table sugar and has 15 times more calcium than honey. One tsp = 17 Cal.

Note: “Maple flavored syrup” does not contain the healthy potassium, zinc and amino acids since imitation maple syrup is made from corn syrup with added artificial maple flavorings and caramel colorants. It also contains preservatives and sulfites which may trigger allergic responses or headaches in sensitive individuals.

Molasses

A thick, viscous product derived from the third boiling of cane syrup, blackstrap molasses contains 20% of the daily value for calcium, magnesium, potassium and iron and is known for its robust flavor. It is the principal ingredient of rum and stout or Porter beers and in the production of citric acid. It is often used as a darkening agent or colorizer in refined enriched grains. Molasses can also be made from sugar beets. One tsp = 15 Cal.

Muscovado sugar

This is an unrefined sugar made from sugar cane that looks like brown crystals, similar to brown sugar, but much darker brown since it is higher in molasses. It retains many minerals including calcium, magnesium, potassium and iron. It is also called Barbados sugar or “moist sugar” and may make some recipes too wet. Barbados natives use it as a sweetener for coffee or beverages. One tsp = 11 Cal.

Raw sugar

Also known as turbinado sugar, this cane sugar product is similar in appearance to brown sugar, but paler and with a higher moisture content, making it useful for baked goods. It is raw since it has undergone minimal refining other than to remove impurities.

Some believe it is a healthier alternative to table sugar since it is less refined, however, the nutritional components are equivalent. One tsp = 17 Cal.

Sucanat

This is a less-processed version of cane sugar, which also retains a molasses flavor. It can be substituted for brown sugar.

Sugar (sucrose)

Sucrose is made of equal parts of glucose and fructose and is known as table sugar. It is found naturally in fruits and vegetables, but mostly derived from sugar cane (80%) or sugar beets (20%). It is dissolved and purified using phosphoric acid and dried to prevent clumping.

It comes in many forms including coarse, granulated, superfine, powdered and brown. It is used as a sweetener in baked products and is important to the structure of many foods including biscuits and cookies, candy, ice cream and sorbet. It is a key component in the browning of baked goods and the preservation of foods. One tsp = 17 Cal.

Note: One 12 oz. regular soft drink contains 9-12 teaspoons of sugar.

Susta^TM

Considered a natural sweetener, this product contains prebiotics in the form of soluble fiber, and probiotics (beneficial bacteria). The combination helps support the immune system. It does contain Calories. One tsp = 2½ Cal.

Swerve

A zero-Calorie sugar replacement, this fermented sweetener is made from fruits and starchy vegetables. The process creates a sugar alcohol, erythritol, and gosaccharides, a type of indigestible fiber. Citrus flavors are added. It is used in baking since it measures cup for cup to sugar. It has 60-89% the sweetness of sugar and less than 1 Calorie per gram. Unlike other sweeteners, it browns and caramelizes during cooking.

Zùsto^®

This sugar substitute is composed of non-digestible fibers from chicory and rice combined with sugar alcohols (erythritol), isomalt and sucralose. It is used in baking and candy making. It contains ¼ the calories of sugar and has a lower glycemic index.

This sweetener, currently used in Europe and Asia, is available online in the US. A randomized control trial published in 2018 found Zùsto to be safe. Long-term study data are not available.

Sugar alcohols

Sorbitol, mannitol, xylitol, isomalt, lactitol, maltitol, erythritol

Also called polyols, sugar alcohols are carbohydrates that occur naturally in some fruits and vegetables, but can also be manufactured. Often labeled as “sugar-free” or “reduced-sugar,” they are neither sugars nor alcohols. Because they are poorly absorbed, they contribute fewer calories. They are often used in products for weight control.

Most sugar alcohols are less sweet and are often in combined with highly sweet artificial sweeteners. Since sugar alcohols produce a lower glycemic response, they may be useful for those with diabetes. Sugar alcohols xylitol and sorbitol can add a “cooling” sensation to products such as toothpaste and chewing gum. They also do not contribute to tooth decay.

Sugar alcohols are generally not used in home food preparation but are found in processed foods and other products like chocolate, candy, frozen desserts, chewing gum, toothpaste and baked goods. They do not brown or caramelize when heated. One tsp ranges from 0 to 4 Cal.

Note: Xylitol is toxic to dogs.

Plant or fruit-based sweeteners

The FDA has approved 3 types of plant and fruit-based sweeteners.

Stevia

Also known as Steviol glycoside, Rebaudioside A, Stevioside, Rebaudioside D or steviol glycoside mixtures using brands Truvia^®, PureVia^®, Enliten^®

This sweetener is derived from the leaves of the Stevia rebaudiana plant, herbs native to South America. It is 200-400 times sweeter than sugar and may have a licorice-like aftertaste. It is often found in foods specific for managing diabetes since it has zero Calories, does not raise blood sugars and may improve glucose tolerance.

Truvia^® or PureVia^® are not equivalent to stevia since they are mainly sugar alcohols derived from corn with a small amount of the stevia extract Rebaudioside A (Reb A) along with additional unidentified natural flavors. Since these products are mostly sugar alcohols, they are approved by the FDA.

Stevia leaves (Stevia rebaudiana) have been used as herbs for centuries. The leaves have phytonutrients similar to those of mint and basil with the advantage that the stevia leaves have a sweetness that can be used in foods and drinks. The leaves can have up to 4 times the sweetness of sugar and also contain healthful compounds like tannins and flavonoids, antioxidants that fight disease. However, extracts made from the Stevia leaves do not contain these healthful compounds.

People who are allergic to ragweed or related plants may be sensitive to stevia, as stevia is in the same plant family as these plants.

Note: Stevia leaf and crude stevia extracts are dietary supplements and are not categorized as sweeteners. Since supplements are not regulated by the FDA, these do not require the GRAS designation.

Monk fruit extract (Luo Han Guo)

Brands: Nectresse^®, MonkFruit in the Raw^®, PureLo^®

Monk fruit, Siraitia grosvenorii Swingle (SGFE), is a small green melon native to southern China. The sweetener is derived from the dried fruit and is 100-250 times sweeter than table sugar. Monk fruit sweeteners are heat stable and safe to use in baked goods.

Whereas some sweeteners can contribute to gas, bloating or allergic reactions, there are no known side effects from consuming monk fruit sweeteners. Because it is new to the market, there are no long-term studies. However, monk fruit has been used in Traditional Chinese Medicine for decades. There are no Calories in monk fruit sweetener.

Monk fruit sweetener may have a bitter aftertaste. Some brands combine monk fruit extract with other sugars such as dextrose or sugar alcohols in order to mask the bitterness while also reducing sweetness.

Thaumatin

This sweetener is derived from the West African Katemfe fruit, Thaumatococcus danielli. It is a protein extracted from the seeds of the fruit that has a sweetness 2,000-3,000 times that of table sugar.

Because it is a protein, it has a minimal impact on blood sugars, an advantage for those with diabetes. One disadvantage is that it may be more likely to trigger allergic reactions in sensitive individuals.

Besides sweetening, thaumatin is often used as a flavor-enhancer. It has a notable licorice-like aftertaste. It is stable and water-soluble, and is often used in wine and other fermented beverages, jams, ice cream, baked good and breakfast cereals.

However, this sweetener is unstable under acidic conditions such as many home preservation techniques.

Note: The FDA has determined safety of these non-nutritive sweeteners based on the Acceptable Daily Intake (ADI). This is a measure of how much a particular substance can be safely consumed over a lifetime. It is usually expressed in milligrams per kilogram of body weight per day.

Exposure is considered safe if daily intake is less than the ADI. Some experts do not recommend the use of non-nutritive sweeteners for pregnant or lactating women.

Non-nutritive food additives and sweeteners

The FDA has approved the use of these 6 non-nutritive sweeteners below. These provide zero or very low Calories since the molecules are large and are partially indigestible. These are considered artificial sweeteners.

Aspartame

Brands: Equal^®, Nutrasweet^®, Sugar Twin^®

This sweetener is 200 times sweeter than sugar so that consumers can use a small amount to provide the same sweetness. It is often found in beverages, dairy products, canned fruits, desserts, confections, sauces and salad dressings. One tsp = 2 Cal.

Aspartame breaks down if heated so it is not a good choice for baking or preserving but can be added to foods after cooked and cooled. It does not contribute to dental decay and can be used by those with diabetes.

Note: Those with the disease PKU (Phenylketonuria) should not consume aspartame because it contains the amino acid phenylalanine which cannot be metabolized by those with PKU.

Acesulfame potassium, Acesulfame K, Ace-K

Brands: Sweet One^® and Sunett^®

This sweetener is 200 times sweeter than sucrose (table sugar). It tends to have a slight aftertaste and is often combined with other sugars to reduce the bitterness. It is heat stable and can be used in cooking and baking, even under acidic conditions used in food preservation.

It is often used in commercial products to extend shelf life including products like carbonated drinks, protein shakes and chewable or liquid medications. It is not approved for use in meat or poultry. Since it does not contribute to blood sugars, it is considered acceptable for diabetic diets.

Advantame

Brand: Newtame®

Advantame is a non-caloric food additive that is produced from aspartame and vanilla. It is approximately 20,000 times sweeter than table sugar and is approved as a sweetener and flavor-enhancer in foods except for meat and poultry.

It is heat stable and can be used in baking or cooking at high temperatures. It is often used in gum, flavored drinks, milk products, jams/jellies, frosting products and frozen desserts. Because it is so sweet, only a small amount is used in these foods.

Neotame

Manufactured by the Nutrasweet company, but labeled as Newtame^®

Composed of the same ingredients as Aspartame, it is 40 times sweeter and 7,000-13,000 times sweeter than table sugar. It is heat stable and does not contribute to raising blood sugars.

It is approved as a flavor-enhancer in foods except for use in meat and poultry. It can be found in frozen desserts, gum, candy, baked goods and beverages.

Saccharin

Brands: Sweet ’N Low^®, Sweet and Low^®, Sweet Twin^®, Necta Sweet^®

Discovered more than 100 years ago, this is the oldest of the artificial sweeteners and has limited FDA approval for use in beverages and tabletop products. It also has strict stipulations for maximum allowable amounts.

Saccharin has no calories and ranges in sweetness from 200 to 700 times sweeter than sugar depending on the form (calcium saccharin or acid saccharin).

It is used in beverages, fruit drinks and other processed foods.

Sucralose

Brand: Splenda^®

This food additive sweetener is 600 times sweeter than table sugar and is the most heat stable of all the artificial sweeteners. It can be used in cooking and baking without flavor loss and is generally used for baked goods, gum, beverages, gelatin and frozen dairy desserts.

Although sucralose is Calorie-free, Splenda has added sugars (dextrose and maltodextrin) which increase Calories to 3.36 Calories per gram. One tsp = 2 Cal. (one packet of Splenda contains the equivalent of 2 tsp.

For more information

For more information, please visit USDA: Nutritive and Non-nutritive Sweetener Resources.

For lists of the names of added sugars found on food labels. visit Added Sugars.

Related articles

• Low Sugar Jam & Jellies/Fruit Spreads
• Low Salt Pickles
• Preserving for Special Diets

References:

• Cleveland Clinic
• Food and Drug Administration
• Food and Nutrition Information Center
• Neotame
• Sweet 'n Low
• Sucralose
• Sweet One
• Swerve
• Zùsto
• Pen, JJ, et al. Zusto: A new sweetening agent with low glycemic index. Clin Nutr ESPEN 2018. Feb:23:103-106.