Sugar in All Forms
Caloric Sweeteners
Sugar/Sucrose (refined table sugar) – A disaccharide comprised of glucose and fructose, a
natural carbohydrate that is derived from sugarcane or sugar beets. Sugar is used in prepared
foods such as cookies, cakes and it is added to some foods and beverages (when you add it to
coffee or tea). Other disaccharides include maltose from malted grain, and lactose from milk.
A study published in 2007 by the Public Library of Science showed that lab rats became more
addicted to sugar than cocaine!
Dextrose – A simple carbohydrate made from corn, found in processed foods and corn syrup,
raises blood sugar very quickly, found in Sweet n’ Low®, and Equal® Packets.
Glucose/Glucose Syrup – A monosaccharide, glucose is the body's main source of energy and is
found in fruit such as pasta, whole grain bread, legumes and a range of vegetables. Also known
as confectioner's glucose, glucose is a syrup made from the hydrolysis of starch. Glucose is a
simple sugar that raises blood glucose levels quickly, which increases insulin secretion, and also
can cause fatty liver disease. Corn is commonly used as the source of the starch in the US, in
which case the syrup is called "corn syrup," but glucose syrup is also made from potatoes and
wheat (gluten).
Crystalline Fructose – A monosaccharide (a single, simple sugar unit), dried, ground, and of high
purity. Estimated to be approximately 20 times sweeter than table sugar. Often used as a
substitute for high fructose corn syrup and table sugar in beverages and yogurts.
Fructose – A Fruit sugar that is a simple ketonic monosaccharide found in many plants. It is one
of the three dietary monosaccharides, along with glucose and galactose that are absorbed
directly into the bloodstream during digestion. Does not require insulin to be metabolized or
processed but may raise triglycerides. Found in honey, tree and vine fruits, flowers, berries,
and most root vegetables. Limited or moderate consumption only for diabetics or prediabetics.
High Fructose Corn Syrup/Corn Sugar – 55% fructose, 45% glucose, typically made from
genetically modified corn, found in cereals, processed foods, baked goods, and soft drinks.
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Contains more fructose than table sugar, may increase weight gain and contribute to leaky
gut, often contains mercury, and has been shown to increase risk of diabetes, fatty liver,
heart disease, high blood pressure, and cancer.
Honey – Produced from the sugary secretions of plants or insects. Gets its sweetness from the
monosaccharides fructose and glucose, and has about the same relative sweetness as
granulated sugar. Popular sugar substitute for the Paleo diet. Must be used minimally by
diabetics or those with pre-diabetes.
Maltodextrin – A starch made from either corn, rice, potato, barley or wheat (due to its
processing, this is gluten free), found in Equal® Packets and Equal® Spoonful.
Trehalose – Trehalose occurs naturally in small amounts in mushrooms, honey, lobsters,
shrimps, certain seaweeds (algae), wine, beer, bread and other foods produced by using baker’s
or brewer’s yeast. It is also used as a food additive and is artificially produced from corn starch.
Some people may experience gastric upset, especially those with IBS (Irritable Bowel
Syndrome).
Stevia – Plant based, green leaf stevia is preferred, avoid if allergic to Ragweed, found in
Truvia® Packets and Truvia® Spoonful, BUT only 1% of Stevia is in the product!
Artificial Sweeteners
Saccharin – Found in Sweet n’ Low® and Sweet Twin. Saccharin is an artificial sweetener with
essentially no food energy that is about 300–400 times as sweet as sucrose or table sugar, but
has a bitter or metallic aftertaste, especially at high concentrations. Used as a common
sweetener for drinks, candies, cookies, medicines, and toothpaste. In 1977, the FDA made an
attempt to ban saccharin, since studies showed that the substance caused cancer in rats. The
attempted ban was unsuccessful due to public opposition that was encouraged by industry
advertisements, and instead the following label was mandated: "Use of this product may be
hazardous to your health.
Aspartame – Found in Equal® Packets, Equal® Spoonful, Equal® Tablets. According to a recent
study published in the American Journal of Industrial Medicine, “A re-evaluation of the current
position of the international regulatory agencies must be considered an urgent matter of public
health.” This recommendation is due to the study’s findings that aspartame has carcinogenic
effects. May impair memory and increase oxidative stress in the brain. Studies have shown it
to be dangerous for women who consume artificial sweeteners during pregnancy or while
breastfeeding. It appears that aspartame, in particular, can predispose babies to metabolic
syndrome disorders, and obesity, later in life. (9)
Acesulfame-K – Found in Equal® Packets, Equal® Spoonful, Equal® Tablets, ACE K, Sunette,
Equal Spoonful, Sweet One, Sweet ‘n Safe.
Sucralose/Splenda – Chlorinated, not recognized by the body as a carbohydrate, found in
Splenda®. Can contribute to an addiction for overly sweet foods and drinks. In 2014, the
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Center for Science in the Public Interest placed Splenda in its “caution” category, pending a
review of a medical study that found it could be linked to leukemia in mice.
Neotame – Neotame is an artificial sweetener made by NutraSweet that is between 7,000 and
13,000 times sweeter than sucrose (table sugar). May cause weight gain due to the amino
acids phenylalanine and aspartic acid that make up approximately 90 percent of Neotame (and
Aspartame). Both of these have been shown to increase the release of insulin and leptin, which
are closely involved in satiety and fat storage.
Sugar Alcohols / Polyols
Sorbitol – Many fruits contain sorbitol, yet it is also produced in the laboratory, where it's
derived from glucose commonly used to sweeten medications, including compounded
medications like syrups and lozenges made at your local pharmacy. In large doses, it can have a
laxative affect. Also found in candy, gum, and mouthwash.
Mannitol – Carbohydrate made from fructose and hydrogen, used as an emulsifier, thickening
and anti-caking agent, found in chewing gum, frozen fish, pre-cooked pasta, infant formula,
medicinal syrups, medications and some vitamins.
Xylitol – “Sugar alcohol” or a “polyol,” it’s a natural sweetener found in berries, fruits,
vegetables, and mushrooms, as well as the bark of birch trees. Xylitol is as sweet as regular
sugar. Often found in chewing gum and toothpaste. May cause gastric upset. Toxic to dogs!
Erythritol – Main ingredient in Truvia® Packets and Truvia® Spoonful, often man-made from
GMO cornstarch).
D-Tagatose – A natural monosaccharide which is used as a low-calorie sugar substitute in food,
beverages and pharmaceutical products. Can be found in dairy products, and is very similar in
texture to sucrose and is 92% as sweet, but with only 38% of the calories.
Isomalt (Palatinat) – A mixture of two sugar alcohols; gluco-mannitol and gluco-sorbitol. It is
artificially produced from sucrose. May cause diarrhea if consumed in excess. NOT Generally
Recognized As Safe (GRAS) by the US Food and Drug Administration (FDA), but the U.S. food
manufacturers may use it since the FDA has accepted petition seeking this approval!
Lacititol – Lactitol is a poorly digestible carbohydrate, namely a sugar alcohol composed of
galactose and sorbitol; it is produced by hydrogenation of lactose, which is derived from whey.
Maltitol – About 90% as sweet as sugar and is used as a low-calorie sweetener, humectant,
thickening agent and texturizer in candies, chocolates, baked goods, ice creams, chewing gums
and pan-coated tablets. Produced using wheat (may not be gluten free), tapioca or corn and
has a low glycemic index, yet may cause digestive issues, including diarrhea.
Hydrogenated Starch Hydroslsates – The end product of hydrogenation of vegetable starches
(usually corn syrup). Found in syrups, low calorie candies and beverages. Approximately up to
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90% of the sweetness found in sugar and is usually combined with other artificial sweeteners
such at sorbitol or mannitol. May be genetically modified (GMO) wheat (gluten), or corn.
Excess usage may cause gastrointestinal problems.
Glycerol/Glycerine, Glycerin – A simple polyol compound, it is a colorless,
odorless, viscous liquid that is sweet-tasting and non-toxic. Food-grade glycerin may be added
as a humectant (wetting agent), thickener, solvent or sweetener to dairy products (cream),
canned goods, confections, fondant, processed fruits, jams, energy bars and other foods. The
source of glycerin (animal or vegetable oil, corn syrup, petroleum) used in a food product is
usually not revealed on the food labels.
Polydextrose – A synthetic polymer of glucose, that is a food ingredient classified as
soluble fiber by the U.S. Food and Drug Administration (FDA) as well as Health Canada, as of
April 2013. It is frequently used to increase the non-dietary fiber content of food, to replace
sugar, and to reduce calories and fat content.
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