Quick Overview of Natural
and Artificial Sweeteners
This article provides information on natural and artificial sweeteners. Welcome to Shebang, your free information site.
Disclaimer: Note that the following article has been written by a freelance writer to strictly provide
product information. In no way is the writer or this web-site attempting to prescribe or advise you the reader
on what you should be taking into your body. Always research any product you are interested in, on your
own. And check with your Health Care Professional before ingesting any of these sweeteners.Particularly if
you are on medication, are pregnant or have a disease.
Glycemic Index
The glycemic index is a list of certain foods and their impact on blood sugar and insulin levels.
You may find this index a valuable tool for losing weight. And it may help those who suffer
from diabetes, and cardiovascular disease.
Definition of Natural
Relating to nature and life like.
Definition of Artificial
Made by or altered by humans to imitate nature.
White Sugar (Table Sugar)
White sugar comes from sugar cane or sugar beets. Some companies filter their sugar with bone char,
so it may not be suitable for avid vegetarians. Both sources are mostly pure sucrose. It is available in
granular form or very fine powder known as Icing sugar or Confectioner’s sugar. For convenience you
can also obtain sugar cubes.
Caloric content is as follows:
1 teaspoon equals 15 calories
1 tablespoon equals 45 calories
1 cup equals 770 calories
1 cube (1 and ½ teaspoons) equals 25 calories
1 tablespoon of Confectioner’s sugar equals 48 calories
Rating on the Glycemic Index is 64.
Consuming too much sugar may contribute to dental cavities, diabetes, heart disease,
high blood pressure, Candida Albicans and weight gain.
Brown Sugar
Brown sugar may be white sugar that has had molasses added to it. This controls the amount of molasses
that is used in relationship to the sugar and also keeps the expense down. White refined sugar from beets
is usually used with the molasses from the sugar cane as it has a better flavor. Light brown sugar has 3.5%
molasses added, whereas dark brown sugar has 6.5% molasses added. Brown sugar is naturally soft due to
the moisture from the molasses. If it hardens, a slice of apple put into the container with the brown sugar
will soften it again. Caloric content is usually lower than that of white sugar due to the moisture content in
brown sugar from the molasses. Also natural, raw brown sugar may be made with the residual molasses
that is left in the sugar after the first crystallization process. There is more mineral content in raw brown
sugar because there is more molasses. Some raw brown sugars are called Turbinado, Demerara,
and Muscovada.
Included in the list of sugars are:
Sucanat, Rapadura, Caster or Castor sugar, Palm sugar, and Panocha sugar.
Molasses
Molasses is made from the extracted juice of the sugar cane or from beet sugar. Generally the juice from the
sugar cane is used as molasses as it has a better taste than that of beet sugar. There are three grades,
the first grade or the first boiling and extraction is mild and is known as Barbados. It also has the highest
sugar content. The second grade is known as Dark and the second boiling and extraction has a slight bitter
taste. And the third grade is known as Blackstrap molasses and it contains trace amounts of vitamins, some
minerals, such as calcium, magnesium, potassium and iron.
Caloric content is as follows:
1 tablespoon equals 58 calories
1 cup equals 977 calories
Blackstrap molasses on the glycemic index is 55
Molasses can be used as a substitute for equal amounts
of dark corn syrup, or maple syrup.
Corn Syrup Dark and Light
Corn syrup is made from corn starch and glucose. It is used as a thickener, and
sweetener, it helps retain moisture and keeps foods fresh. It is a cheaper alternative
used to make and produce foods in large quantities.
Dark Corn Syrup has had molasses, caramel color, salt, and a preservative called
Sodium Benzoate added to it. It has a stronger and sweeter taste.
Light Corn Syrup is seasoned with vanilla and salt. It is clear and has a moderate taste.
High Fructose Corn Syrup has gone through enzymatic processing to convert a part ,
of its glucose into fructose. It is less expensive for companies to use. There is an
ongoing dispute between critics and producers of High Fructose Corn Syrup, as to
hether it is more harmful or comparable to table sugar.
Caloric Content is as follows:
1 Tablespoon equals 60 calories
High Fructose Corn Syrup on the Glycemic Index is 62
Coconut Palm Sugar
Coconut palm sugar is made from the sweet sap that drips from the cut flower buds of the green coconut
tree - coco nucifera. Nectar is collected, boiled and granulated. It has a high nutrient content, and tastes
lightly of butterscotch and caramel. It is a low carb sugar substitute that is sold in granule form, blocks
or liquid. It reportedly scores low on the glycemic index, but there is a lot of information on the internet
disputing this. The problem lies in that coconut palm sugar consist mainly of sucrose, and table sugar also
consists mainly of sucrose. Table sugar registers at 64 on the GI, so how can coconut palm sugar register 35
on the same GI? Apparently the answer is…that it is unrefined and still has a considerable amount of
enzymes and amino acids. These substances reportedly buffer the absorption rate into the blood, making
its Glycemic Index lower than that of table sugar. Coconut palm sugar has a low melt temperature and a
high burn temperature. You are able to substitute coconut palm sugar 1:1 ratio for table sugar.
Maple Syrup
Maple syrup is derived from the sugar maple, red maple, or black maple tree. It is concentrated by heating
and evaporating the water. Sucrose is the main sugar in maple syrup, along with small amounts of fructose
and glucose. Maple syrup is graded according to density and translucency. The natural occurring
Malic Acid makes the syrup slightly acidic. Potassium, calcium, zinc and manganese make up the mineral
content. This sweetener also has trace amounts of amino acids. The caloric content is 50 calories per
tablespoon. And it registers 54 on the Glycemic Index. Imitation Maple Syrup is made most often with high
fructose corn syrup and fenugreek seed. This spice has high amounts of Sotolon which can be made into a
maple flavor. Maple syrup ratio to sugar will be 1/¼ cups maple syrup to 1 cup sugar. Also reduce liquid in
your recipe and lower baking temperature.
Sweet Sorghum Syrup
Sorghum syrup is often called molasses, but it isn’t a true molasses. It is a clear, dark, sweet, and mild tasting
thick syrup. It grows on a stalk similar to corn, but with no silk tassels or ears. The syrup is processed from this
stalk and can be a substitute for corn syrup, molasses, honey or maple syrup. Sweet Sorghum syrup’s calorie count
is 61 calories per tablespoon.
Honey
Honey is probably the one sweetener that everyone is familiar with and that it is made from the nectar of flowers
collected by bees. It is gathered from either man made hives or collected in the wild from a bee colony. Honey is
comprised mostly of fructose/glucose and it contains some sucrose and other sugars. And it also contains water.
Bees store the honey in wax honeycombs as a food source for the bee colony. They are encouraged to overproduce
honey by man in order that some of the food source can be taken without harming the hive. Unpasteurized raw
honey can contain a bacterium called Clostridium Botulinum which is dangerous to babies under the age of one year.
This bacterium can cause illness or even death. Caloric count for honey is 60 calories per tablespoon. And raw
honey registers 30 on the Glycemic index. The ratio of honey to sugar is ¾ cup of honey
to 1 cup of sugar.
Agave Syrup
Agave syrup is a natural sweetener extracted from the core of the blue agave plant. It is composed mainly of
fructose, so it has a low rating on the gycemic index. Agave plants are succulents and are related to the Aloe
plant. They grow in Mexico, South Western US and in South America. It is quick dissolving and does not
crystallize like honey. The amber colored syrup is sweet and mild tasting. Agave syrup is 25% sweeter than
sugar so here is the ratio for its use:
1/3 cup of agave syrup to 1 cup of sugar. Reduce liquid in recipe by 30%
and reduce cooking temperature by 25% and bake longer.
The caloric count of agave syrup is 60 calories per tablespoon.
Glycemic count for agave ranges anywhere from 27 to 39 depending on your source of information. And also depending
on your source of information you will find that there are critics of its health benefits, and there are proponents of its
health benefits. So “they” say that small amounts of agave syrup are okay, but just like any other high calorie
sweetener, it provides too many calories and too much fructose.
Stevia
Stevia is a natural sweetener grown in South America and has been used for centuries there. And it has been used
for decades in Japan. This sweetener is 200 - 300 times sweeter than sugar, so only tiny bits will be used to sweeten
your food. Stevia can be substituted in any recipe where you would usually use sugar. It appears that Stevia has
little or no side effects. It is a low, sugar and low carbohydrate alternative. It is not absorbed into the digestive tract,
so it is classified as having zero calories. And rates on the Glycemic Index at less than 1. Stevia has negligible effect
on the blood sugar, and may be a good alternative for people suffering from Candida Albicans, diabetics, and those
who want to restrict carbohydrates. It does not cause insulin to spike thus eliminating sweet cravings.
This alternative can be found in liquid form or powder. And the powder is either green of white. Stevia contains
calcium, phosphorus, sodium, magnesium, zinc, rutin, vitamin A&C, and protein. Another plus is that it has a long shelf
life and it can be used to cook with. Follow the guidelines on the container on how much to use when substituting
for sugar or any other sweetener. Don’t be tempted to use more than it specifies, as it is very concentrated, you couldl have
a culinary disasteron your hands. It is better to use only tiny increments and taste as you go to get the desired sweetness.
Sucralose or Splenda
Sucralose is an artificial sweetener that is lower in calories than sugar. It is available in granular form and tablets.
In the US a product can be legally labeled “zero calories” if the product contains less than 5 calories.
The caloric content of sucralose is, 3.31 calories per gram. Splenda contains only small amounts of sucralose,
which the body hardly metabolizes. Most of its calories come from dextrose or a highly volumized substance
called maltodextrin. It does not promote tooth decay. Can be used in a 1:1 ratio when substituting it for sugar.
Aspartame and Saccharin
These are artificial sweeteners. Your body actually digests these sweeteners. Aspartame is the main ingredient
in Equal and NutriSweet. It is reported that Aspartame may cause formaldehyde build up in the brain of users.
Formaldehyde is a pickling agent and preservative. Saccharine can have some adverse effects, but to a lesser
degree than Aspartane. Because these two chemicals can cause problems, it is advised by experts to use them
sparingly. Studies show that the human body considers chemical sweeteners to be toxic. Be careful when
ingesting these sweeteners and watch for your reaction to them.
Brown Rice Syrup
Brown rice syrup is formulated from a whole food, by culturing brown rice or brown rice flour with enzymes.
This sweetener is metabolized by the body very slowly, it acts in a time released fashion, so that it is used as an
immediate energy source and not stored as fat. Brown rice syrup consists of 3% glucose that is absorbed
immediately into the bloodstream. Also, it contains 45 % Maltose which is taken into bloodstream over an hour
and a half. And rounding it off with 52% Maltotriose which takes about 2-3 hours to digest. It appears to be a
better alternative to curb the insulin spike of your blood sugar. It has a mild, buttery, caramel flavor. Brown rice
syrup registers 25 on the Glycemic index. Calorie content is 75 calories per tablespoon and 170 calories per
¼ cup. Substitute 1 and 1/3 cups brown rice syrup for 1 cup of sugar. Baked goods will tend to be crispy.
Diabetics should consult their physician before considering Brown rice syrup.
Xylitol
Xylitol is a common sweetener found in sugar-free foodstuffs. It is produced from birch tree pulp or also from the
fibrous parts of plants. It is one of the group of sugar/poly alcohol sweeteners.The others being Manitol, Maltitol,
and Sorbitol. Over consumption of any of these can cause abdominal discomfort such as bloating, flatulence and
diarrhea. Xylitol is said to be safe for diabetics (check with your doctor) and is dental friendly. It is slowly absorbed
and metabolized. If taken in moderation it is unlikely to cause a problem. It apparently tastes and looks like sugar.
And can be substituted for sugar at the ratio of 1:1. Xylitol has 40% less calories than white sugar and 75% less
carbohydrates than sugar. It is also found in common products like toothpaste, mouthwash, gum, mints, and candy.
Barley Malt Syrup
Barley grain is sprouted, dried, then cooked slowly to make a sweet, dark, syrup called Barley
Malt Syrup. It is about ½ the sweetness of white sugar and has a molasses like taste.
It is considered a complex sugar, so it metabolized slowly. The calorie content is 60 calories
per tablespoon. And it rates at 42 on the Glycemic Index.
Date Sugar
Dates are dried, and then ground into a powder to make Date Sugar. This sugar is high in fiber,
vitamins, and minerals. It has a heavy dark taste that would bake well with dark heavy ingredients,
probably not as well with lighter ingredients. The ratio for substitution with white sugar is 1:1
Note that it does not dissolve in liquids.
Summary of Sugars
Glucose - made by the body through digestion of carbohydrates.
Sucrose - table sugar.
Fructose - fruit sugar.
Maltose - produced from grains such as barley.
High Fructose Corn Syrup - processed from the starch of corn.
This article has been written and submitted
by Hope Brayman a freelance writer.
Feel free to click the +1 button if you found this helpful.
