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Our goal is to provide information so you can make informed choices, understand and compare sweeteners that are commonly found in grocery stores and in your home. Sweeteners can impact your health and nutrition goals. Some sweeteners can support your health while others simply offer sweetness and are linked to chronic disease. Sweeteners can be separated into two categories: • Natural sugars: Sugars found in • Added sugars: Sugars and syrups whole foods such as lactose from added to foods during processing milk and fructose in fruit or preparation
CALORIES PER NATURAL, ARTIFICIAL EFFECT ON HEALTH SWEETENER TEASPOON SWEETNESS OR REFINED BLOOD SUGAR QUALITIES OR SERVING
Natural Sugars: WHITE MILK PLAIN YOGURT BANANA Less processing so retains larger amounts of vitamins & minerals SUGAR BEETS
Lactose 16 Increases May cause blood sugar tooth decay 1/5 as sweet Natural as sugar
May cause tooth decay Galactose 16 Increases 1/5 as sweet Natural blood sugar Laxative in as sugar excess intake
Derived from Monk Fruit 0 No increase to a whole food blood sugar with nutrients Same sweetness Natural and fiber as sugar
May cause tooth decay Fructose Increases 16 blood sugar Excess intake linked Nearly 2 times as Natural to Chronic disease sweet as sugar CALORIES PER NATURAL, ARTIFICIAL EFFECT ON HEALTH SWEETENER TEASPOON SWEETNESS OR REFINED BLOOD SUGAR QUALITIES OR SERVING
FRUIT DRINKS PASTRIES Refined Natural Sugars/Added Sugars MAPLE SYRUP REGULAR SODA
Brown Rice 16 Increases May cause Syrup blood sugar tooth decay 1/2 as sweet Refined as sugar
Linked to chronic Granulated 16 Increases disease, including Table Sugar blood sugar metabolic changes Same sweetness Refined May cause tooth decay as sugar
Honey, Contains vitamins Maple Syrup, 16 Increases and minerals Natural but often refined; blood sugar Same sweetness Molasses Raw sources exist May cause tooth decay as sugar
Contains vitamins and minerals Linked to chronic Brown Sugar Increases 16 blood sugar disease, including Refined Same sweetness metabolic changes as sugar May cause tooth decay
Linked to chronic disease including High Fructose Increases metabolic Corn Syrup 16 blood sugar Just a little Refined or Natural disturbance sweeter than May cause tooth decay sugar
Contains vitamins and minerals Linked to chronic Agave Nectar, Increases disease, including Fructose 16 Nearly 2 times Refined blood sugar metabolic as sweet disturbance as sugar May cause tooth decay
May contain trace Refined nutrients, including Stevia Leaf 0 May increase antioxidants and Truvia™ Refined blood sugar minerals 200-300 times Prebiotic sweeter than sugar CALORIES PER NATURAL, ARTIFICIAL EFFECT ON HEALTH SWEETENER TEASPOON SWEETNESS OR REFINED BLOOD SUGAR QUALITIES OR SERVING
Non-Nutritive Sweeteners DIET SODA BREATH MINTS SUGAR-FREE FOODS PROTEIN DRINKS
Aspartame Equal™ Linked to chronic ™ May increase disease including NutraSweet 0 Acesulfame blood sugar metabolic disturbance 200 times sweeter Potassium Artificial than sugar Sweet One™
Linked to chronic Saccharin May increase ™ disease including Sweet n’ Low 0 blood sugar metabolic Artificial disturbance 300 times sweeter than sugar
Linked to chronic Sucralose May increase disease including ™ Splenda 0 blood sugar metabolic disturbance 500 times sweeter Artificial than sugar
CALORIES PER NATURAL, ARTIFICIAL EFFECT ON HEALTH SWEETENER TEASPOON SWEETNESS OR REFINED BLOOD SUGAR QUALITIES OR SERVING
CHEWING GUM JELLY Added Sugar Alcohols HARD CANDIES JAM
Food additive with Erythritol, fewer GI effects 1/2 to almost Mannitol, 0-3 No increase to blood sugar Laxative in as sweet Sorbitol as sugar Natural and Artificial excess intake
Acts like a soluble fiber in the body Xylitol 12 No increase to blood sugar Laxative in Same sweetness Natural and Artificial excess intake as sugar High intake of added sugar may lead to cavities and risk of chronic disease. The American Heart Association suggests no more than 24 grams of added sugar for women and children and no more than 36 grams for men. The acceptable intake for artificial sweeteners is evolving. Please talk with your provider or registered dietitian about your personal healthcare needs.
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