There\u2019s really nothing beneficial about added sugar \u2014 besides the temporary pleasure of your taste buds. But most of us eat way more of it than we should.<\/p>\n
The American Heart Association recommends no more<\/a> than six teaspoons (around 25 grams) of added sugar per day for women and nine per day (around 36 grams) for men.<\/strong> But the average American consumes<\/a> 94 grams every day or over 74 pounds per year.<\/strong><\/p>\n So, what about sugar alternatives?<\/p>\n Sugar substitutes attract consumers because they\u2019re labeled as being naturally derived, calorie-free, or simply because they\u2019re not sugar.<\/p>\n But then, what are different types of alternative sweeteners made of? What are the pros and cons of each? And are certain ones better for you than others?<\/p>\n First, it helps to understand what sugar is and the different types of sugar you may come across. For the chemistry buffs, here\u2019s a quick bit of context<\/a>: Sugars are also known as simple carbohydrates<\/a>.<\/strong> This means they\u2019re digested quickly, releasing sugars rapidly into your bloodstream.<\/p>\n The main types of added sugars you\u2019ll come across are divided into two categories: monosaccharides and disaccharides.<\/p>\n Monosaccharides include:<\/b><\/p>\n Disaccharides include:<\/b><\/p>\n Added sugars like the ones above are found in many processed foods \u2014 including some that are advertised as healthy, such as cereals, granola bars, crackers, and juices. But as you probably know by now, heavily processed foods<\/a> are not doing any favors for your health. And added refined sugar is not a health food.<\/p>\n Yet, despite its health effects, refined sugar is rampant in our food system. And it can be easy to miss on ingredient labels when there are at least 61 different names for sugar<\/a> \u2014\u00a0 ranging from cane juice to anhydrous dextrose.<\/p>\n Refined sugar isn\u2019t necessary to include in your diet. It doesn\u2019t contain vitamins, minerals, healthy fats, or protein, nor does it have any additional nutritional benefit to the body.<\/p>\n It would do your health no harm (and probably a lot of good, actually) if you never consumed a gram of refined sugar.<\/b><\/p>\n Well, for one, it tastes good.<\/p>\n Most of us prefer sweet foods over bitter ones because, in the course of evolution, the human brain learned that sweet things provide a healthy source of rapid energy. When our ancestors scavenged for berries, sour meant \u201cnot yet ripe,\u201d and bitter often meant \u201cpoisonous.\u201d<\/p>\n But sweet not only tasted pleasurable, it also provided a burst of glucose that led our brains to increase the output of dopamine \u2014 a neurotransmitter that makes us feel good. As a result, our brains learned to prefer foods with this taste profile in order to activate our dopamine receptors.<\/p>\n Excess refined sugar hacks our brain\u2019s reward system.<\/strong> And repeated activation of this pathway allows a sort of tolerance to develop. Not only does our need for dopamine increase, but it affects leptin levels<\/a> as well. Leptin is a hormone that tells us when we\u2019re full. But with higher dopamine levels, leptin release is suppressed<\/a>, causing us to overeat.<\/strong><\/p>\n Instead of sugar being a rare treat as it once was to our ancestors, our modern food system has stuck sugar in practically everything. Many people are driven, even subconsciously, by a desire or craving for sugar, as a side effect of the brain\u2019s desire to feel good with repeated behaviors.<\/p>\n Because of these effects, some researchers have even determined that sugar is actually addictive and affects the brain in a similar way as drug or alcohol addictions<\/a>.<\/strong><\/p>\n So if table sugars are addictive and associated with harmful health effects, what about all the other sweeteners and sugar substitutes? Are these sweet foods better or worse for you?<\/p>\n High-fructose corn syrup (HFCS) is derived from corn starch and used in many processed foods, like baked goods, candy, soda, juices, and commercial bread. Despite its name, the most common form of HFCS consists of either 42% or 55% fructose and the rest glucose \u2014 a similar combination as table sugar.<\/strong><\/p>\n Pros:<\/b> It’s cheap in the US (thanks to government subsidies) and more shelf-stable<\/a> than sucrose when added to foods.<\/p>\n Cons:<\/b> Even though we know the percentage of fructose to glucose in HFCS, it\u2019s impossible to know exactly how much of each is found in the HFCS that ends up in food and beverages.<\/p>\n Also, most<\/a> of the corn used to make HFCS is genetically modified<\/a>.<\/strong><\/p>\n There\u2019s also a consensus among researchers that the consumption of HFCS contributes to a number of health issues. When compared to sucrose, high-fructose corn syrup was found to cause an increased CRP level<\/a>, a biomarker for inflammation. Associations have also been made between HFCS and metabolic syndrome<\/a>, obesity<\/a>, and insulin resistance<\/a> leading to type 2 diabetes and nonalcoholic fatty liver disease.<\/p>\n Made by heating brown rice and breaking down the starches with enzymes, this sugar substitute is often considered a \u201chealthier\u201d alternative to high-fructose corn syrup. But is it? Many organic and natural foods may contain brown rice syrup, including toddler formula, snacks, and granola bars. It\u2019s also used frequently in Chinese cooking.<\/p>\n Pros: <\/b>Brown rice syrup contains glucose, not fructose. The advantage of this is that glucose appears to have a less damaging effect<\/a> on your liver than fructose.<\/p>\n Cons: <\/b>Because it\u2019s essentially glucose, rice syrup has a very high <\/strong>glycemic index of 98<\/strong><\/a> \u2014 higher than any other type of sugar (table sugar is 60\u201370). Brown rice syrup is also prone to arsenic contamination<\/a>.<\/p>\n Agave nectar is often touted as a natural, healthy sugar alternative derived from the agave plant. Interestingly, tequila is made<\/a> by fermenting the blue agave plant. Agave is sometimes offered as an alternative sweetener at coffee shops like Starbucks.<\/p>\n Pros:<\/b> Agave has a very low glycemic index score<\/strong>, meaning it doesn\u2019t spike blood sugar nearly as much as table sugar. It also has prebiotic potential in the form of fructans, as well as bioactive compounds like flavonoids and some micronutrients \u2014 although amounts vary<\/a>.<\/p>\n Cons:<\/b> Agave has a low GI score because it can contain nearly 90% fructose, which, as we\u2019ve discussed, could lead to weight gain, NAFLD, and elevated blood triglyceride levels. It\u2019s also 1.5 times sweeter tasting than table sugar<\/a> and contains more calories and total grams of sugar.<\/strong><\/p>\n You\u2019re probably familiar with these sweeteners as the pink, blue, or yellow packets you find on restaurant tables. You\u2019ll also find these types of sugar in diet drinks, zero-calorie sodas, and sugar-free or \u201clight\u201d foods.<\/p>\n These sugar substitutes are considered no-calorie sweeteners because they are not metabolized and turned into energy in the body \u2014 hence they have no caloric value.<\/p>\n No-calorie sweeteners are synthetic, made in a lab, and are hundreds to thousands of times sweeter <\/a>tasting than table sugar.<\/strong> Six artificial sweeteners have FDA approval<\/a> for use as food (and beverage) additives: saccharin, acesulfame potassium, aspartame, neotame, sucralose, and advantame. Popular artificial sweetener brands you may have seen include Equal, Nutrasweet, Splenda, and Sweet\u2019N Low.<\/p>\n Pros: <\/b>Because they\u2019re sugar-free, these sweeteners don\u2019t raise blood glucose levels<\/a> and are considered suitable for people with diabetes.<\/p>\n Cons: <\/b>There is strong evidence that artificial sweeteners<\/strong> may lead to a higher risk of cardiovascular disease<\/b>. In a 2014 study conducted<\/a> by researchers at the University of Iowa, 60,000 women were tracked over 10 years. The researchers found that women who drank two or more diet drinks per day had a 30% higher risk of a cardiovascular disease<\/a> event, and were 50% more likely to die from the disease.<\/p>\n And, as counterintuitive as it may seem, studies tell us that people who drink diet sodas are actually more likely to <\/b>gain weight<\/b><\/a>. In one study<\/a>, participants who started out at a normal weight and drank 21 diet sodas per week were twice as likely to be overweight or obese eight years later as their non-diet-soda-drinking peers. Some researchers believe<\/a> this is because the no-calorie sweeteners in diet sodas trick the brain into expecting a \u201csugar hit.\u201d When the sugar doesn\u2019t come, the brain is stimulated to crave food, thus contributing to overeating and weight gain.<\/p>\n Erythritol is a no-calorie sweetener and sugar alcohol used in chewing gum, beverages, desserts, and other foods. Some erythritol is created naturally in the body. But commercial production happens by fermenting yeast<\/a> or other fungi.<\/p>\n Pros:<\/b> Similar to artificial no-calorie sweeteners, erythritol won\u2019t spike your blood sugar after eating. Erythritol is about 60\u201380% of the sweetness of pure sugar.<\/strong> It\u2019s also generally free of the gastrointestinal effects<\/a> of other sugar alcohols. And, similarly to xylitol, it may be beneficial for dental health<\/a>.<\/p>\n Cons: <\/b>Studies on health benefits and effects are still lacking<\/a>. However, in 2023, research<\/a> emerged linking erythritol and cardiovascular disease risk. Studies showed that the use of the sweetener was associated with major cardiovascular events like heart attack and stroke and may increase the risk of thrombosis (blood clots) in the heart.<\/p>\n Erythritol production is also a complicated and energy-intensive process<\/a>.<\/p>\n Xylitol is a sugar alcohol often used as a low-calorie sweetener for gums, mints, candy, and even some toothpaste. It\u2019s similar in sweetness to sucrose<\/a>.<\/p>\n Pros:<\/b> Xylitol has a very low GI (around<\/a> 7, compared to 60\u201370 of table sugar). It can prevent<\/b><\/a> tooth decay, <\/b>reduce infections<\/b><\/a>, and potentially <\/b>benefit gut health<\/b><\/a>. Other health benefits<\/a> may include immunity, blood sugar control, and osteoporosis prevention.<\/p>\n Cons:\u00a0<\/b>Like erythritol, xylitol has also been linked to<\/a> an increased risk of heart attack, stroke, and even death when consumed in high amounts.<\/p>\n Additionally, sugar alcohols pull water into your intestine and, when consumed in excess, can act as a laxative, causing<\/a> diarrhea, bloating, and gas. Also, some xylitol is made from sugarcane or corn<\/a>, the latter of which could be genetically modified. To be safe, look for non-GMO or organic labeling, or xylitol that\u2019s made from birch.<\/p>\n Important: Xylitol is <\/b>toxic<\/b><\/a> to dogs, with potentially serious, even life-threatening, results.<\/b> Dogs that ingest even small amounts of xylitol (often from gum, candy, and toothpaste) are at risk of developing hypoglycemia and acute liver failure. Per the FDA, \u201cIf you think your dog has eaten xylitol, take him to your vet or an emergency animal hospital immediately;\u201d <\/i>see symptoms of xylitol poisoning in dogs from the FDA here<\/a>. Read this article from PetMD.com<\/a> for more info. (Xylitol does not appear to be toxic<\/a> in cats.)<\/p>\n Brown sugar is just<\/strong> white cane sugar with some molasses<\/b> remaining in it or added back after processing<\/strong> (white sugar has had all of its molasses removed through the refining process). Yep, it\u2019s that simple!<\/p>\n And the difference between light and dark brown sugar? The amount of molasses they contain. Molasses is also what makes brown sugar softer and moister than conventional table sugar. Turbinado sugar and evaporated cane juice are essentially less processed versions of brown sugar.<\/p>\n Pros: <\/b>Because of the molasses, brown sugar offers more nutrients than white sugar, including small amounts of calcium, potassium, and magnesium.<\/p>\n Cons:<\/b> The nutrients in brown sugar aren\u2019t enough to write home about. One ounce contains<\/a> 0.2 mg of iron, whereas the RDA of iron for the average person is at least 8 mg per day. It also has almost all the negatives associated with white table sugar.<\/p>\n Barley malt is an unrefined sweetener that\u2019s made from sprouted barley. It has a similar flavor to molasses and usually comes in syrup or extract form. It\u2019s primarily made of maltose, with some glucose and sucrose and a small amount of fructose.<\/p>\n Pros: <\/b>Barley malt isn\u2019t as sweet as many other sweeteners. It\u2019s about 30\u201350% the sweetness of white sugar. It also contains<\/a> a small number of antioxidants, protein, and potassium.<\/p>\n Cons: <\/b>Since it\u2019s high in maltose, barley malt can contribute to rapid blood sugar spikes. Also, barley contains gluten, making barley malt inappropriate for people with celiac disease or gluten sensitivity. Because it\u2019s less sweet, more may be used to achieve a level of sweetness equivalent to regular sugar. However, barley malt contains more calories than white sugar \u2014 about 60 per tablespoon.<\/strong><\/p>\n Best known as a pancake topper, maple syrup is a thick, dark sweetener made by boiling down maple tree sap. When the sap comes out of the tree it\u2019s only about 1\u20134% sugar. But after it\u2019s boiled down into a syrup, it\u2019s about 33% water and 67% sugar<\/a>.<\/strong><\/p>\n Pros: <\/b>Maple syrup contains<\/a> over 20 antioxidants and nutrients such as zinc, manganese, calcium<\/a>, and potassium. A handful of studies<\/a> have also suggested potential breast and colon cancer-fighting properties in maple syrup polyphenols<\/strong>. Maple syrup also has a slightly lower GI score than table sugar.<\/p>\n In terms of sustainability, maple trees can produce<\/a> sap for over 100 years if tended to well. Collecting maple sap is a traditional practice among many Indigenous tribes in North America. And many Indigenous-owned maple syrup companies<\/a> are emerging in Canada using both traditional and contemporary techniques.<\/p>\n Cons: <\/b>Maple syrup is still high in sugar, mostly made up of sucrose<\/a>, and supplies 50 grams of sugar<\/a> in just \u00bc cup.<\/p>\n Not surprisingly, coconut sugar comes from the coconut palm tree. It\u2019s sometimes called palm sugar and looks similar to brown sugar, though it feels a little bit drier and has smaller granules. It\u2019s also similar to Indian jaggery<\/a>, although that type of sugar can also be made from sugarcane.<\/p>\n Pros: <\/b>Coconut sugar doesn\u2019t go through as much processing as other more refined granular sugars, so it does retain many nutrients<\/a>. It contains a fiber called <\/b>inulin<\/b><\/a>, which may help stabilize blood sugar and is necessary for <\/b>short-chain fatty acid<\/b><\/a> production<\/b>.<\/p>\n Palm trees also don\u2019t need to be cut down to produce<\/a> this sugar. They can produce sap for 20 years without using a lot of natural resources.<\/p>\n Cons:<\/b> Coconut sugar still contains a lot of sugar. Its nutritional profile consists<\/a> of around 70\u201380% sucrose.<\/p>\n Stevia is derived from the leaves of the Stevia rebaudiana<\/i> bush, native to South America. Stevia leaves have been used by Indigenous peoples in Paraguay and Brazil to sweeten beverages<\/a>, include in medicines, or chew on like gum. These days, commercial stevia is processed into a white powder or can be found in liquid drops. It\u2019s frequently added to some sodas and sports drinks.<\/p>\n Pros: <\/b>Farmers in South America have been producing stevia sustainably for decades. Researchers in the European Union have found<\/a> stevia has only about 5\u201310% of the environmental impact of sugar beets or cane sugar.<\/strong> Some stevia brands are also Non-GMO Project Verified<\/a> or organic.<\/p>\n Stevia may also have disease-preventing potential. A 2017 study in the Journal of Medicinal Food<\/i> suggests<\/a> that it could prevent metabolic syndrome and related conditions. It may also help lower high blood pressure<\/a>.<\/p>\n Cons: <\/b>Stevia can alter<\/a> your microbiome and impact microbial balance, potentially in unfavorable<\/a> ways.<\/strong> More research on this topic is needed, but recent studies indicate cause for possible concern.<\/p>\n In addition, stevia can possibly lower blood pressure too <\/i>much. And it may interact<\/a> with certain medications. It\u2019s also 200 times sweeter tasting than sugar<\/b><\/a>. Although it is a zero-calorie sweetener, it may still cause a delayed spike in blood sugar and contribute to weight gain<\/a>.<\/p>\n There are also a number of GMO stevia products<\/a> in the works in addition to Cargill\u2019s preexisting Eversweet<\/a>.<\/p>\n Honey is a fascinating substance, made by hardworking honeybees. The bees make honey from the nectar they get as they fly from flower to flower. Honey is used to sweeten and flavor many packaged foods. And it\u2019s also popular for home use in things like tea<\/a> or baking.<\/p>\n Pros:<\/b> Honey contains flavonoid<\/a> antioxidants. It also offers<\/a> some copper, manganese, and B vitamins. Honey also has antimicrobial<\/a> properties, which is why it\u2019s often recommended as a home remedy<\/a> for coughs and colds.<\/strong> Some people believe locally sourced raw honey can alleviate<\/a> certain allergy symptoms, too, though the research is mixed<\/a>.<\/p>\n Cons: <\/b>Honey is still high in sugar content, and its antioxidant and nutritional values depend<\/a> on the type of flowers the bees use as their nectar source. There are also debated ethical<\/a> concerns around eating honey, especially when it comes from industrialized bee farms \u2014 for instance, concerns around what bees are fed, how the queen is treated, and the role of these farms in colony collapse disorder<\/a>.<\/p>\n Honey should never be given to children under one year old due to its potential for harboring bacteria that cause botulism<\/a>.<\/p>\n Why Sourcing Matters: <\/b>Finding purely<\/a> organic, mass-produced honey is nearly impossible. But many small-scale local beekeepers contribute to pollination and a healthier ecosystem.<\/strong><\/p>\n Raw honey typically undergoes minimal processing, mainly straining, ensuring that it preserves most of its naturally occurring nutrients and antioxidants. On the other hand, conventional honey is often subjected to various processing steps that can eliminate valuable nutrients such as pollen and decrease its antioxidant content.<\/p>\n Ever tried to pour molasses out of its bottle? Dark, thick, and slow-moving, molasses is made by boiling down sugarcane. After the sucrose is crystallized, the remaining liquid is preserved as a syrup. Molasses and treacle are sometimes used interchangeably and are both by-products of the sugar industry. But molasses is obtained by a longer boiling time<\/a>. Similarly, golden syrup is obtained by an even shorter boiling time than either molasses or treacle, but is also inverted<\/a> with the use of citric acid. These types of sugarcane syrups are used to flavor things like commercial bread, gingerbread cookies, desserts, candy, sauces, and marinades.<\/p>\n Pros: <\/b>Molasses, particularly blackstrap, contains antioxidants<\/a> and several nutrients<\/a>, including iron, magnesium, potassium, and calcium.<\/strong> It\u2019s sometimes suggested as a treatment for iron deficiency anemia<\/a>.<\/p>\n Cons:<\/b> Molasses, treacle, and golden syrup are all still relatively high in sugar. They also have fewer consumer uses due to their distinct taste \u2014 which is great for gingerbread cookies and certain confectionaries, but not for a wide range of foods and beverages.<\/p>\n Allulose is a relatively new sweetener that\u2019s a derivative of fructose and occurs naturally in different types of fruit. However, it\u2019s known as a \u201crare sugar<\/a>\u201d because it occurs much less frequently than other types of sugar in nature. As a sugar alternative, it\u2019s artificially created from fructose.<\/p>\n Pros: <\/b>Allulose\u2019s main claim to fame is that it does not act like sugar in the body. It leaves the body very quickly, without impact on blood sugar, and is very low in calories. It\u2019s also not fermented in the gut, so it doesn\u2019t cause digestive upset like many no-calorie sweeteners do. Unlike many other types of sugar or sugar alternatives, allulose also doesn\u2019t cause cavities<\/a>.<\/strong><\/p>\nBreaking It Down: Types of Sugar<\/h2>\n
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The Problem with Sugar for Your Health<\/h2>\n
![\"San](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-458675041.jpg\")
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So Why Do We Eat Sugar?<\/h2>\n
The Pros and Cons of 19 Sugar Alternatives<\/h2>\n
![\"Different](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-627932182.jpg\")
The Worst Sugar Substitutes<\/h3>\n
#1 \u2014\u00a0High-Fructose Corn Syrup<\/h4>\n
#2 \u2014\u00a0Brown Rice Syrup<\/h4>\n
![\"Rice](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-497495773.jpg\")
#3 \u2014\u00a0Agave Nectar<\/h4>\n
#4 \u2014 No-Calorie or Artificial Sweeteners<\/h4>\n
![\"A](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-520625407.jpg\")
The \u201cLess Worse\u201d Sweeteners<\/h3>\n
#5 \u2014 Erythritol<\/h4>\n
#6 \u2014 Xylitol<\/h4>\n
![\"Xylitol](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-882690842.jpg\")
#7 \u2014 Brown Sugar<\/h4>\n
#8 \u2014 Barley Malt<\/h4>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/3593358865_d0092ce609_c.jpg\")
#9 \u2014 Maple Syrup<\/h4>\n
#10 \u2014 Coconut Sugar<\/h4>\n
![\"organic](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-893430888.jpg\")
#11 \u2014 Stevia<\/h4>\n
Better Sugar Alternatives<\/h3>\n
#12 \u2014 Honey<\/h4>\n
![\"Pot](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-183354852.jpg\")
#13 \u2014\u00a0Molasses, Treacle, and Golden Syrup<\/h4>\n
#14 \u2014 Allulose<\/h4>\n
![\"Glass](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1310567570.jpg\")