sugars
and sweeteners
From sugars to corn syrup to sugar substitutes, here’s a guide to everything you need to know about this
sweet subject.
Sugar: What is it?
Types of Sugar
Sugar is a carbohydrate—and the body relies on
carbohydrates as its main source of energy. There
are two types of carbohydrates: complex carbohydrates
and simple sugars. Sugars may occur in foods naturally
or as an added ingredient. Naturally occurring sugars can
be found in foods such as fruits, vegetables, 100 percent
juices and dairy. Added sugars—sometimes referred to as
refined sugar—can be found in foods that are processed,
such as candies, cookies, sodas, donuts and cakes. To
fuel a healthy lifestyle, limit your consumption of added
sugars, and choose more foods that contain natural
sugars, such as fruit, lowfat dairy and vegetables.
White Granulated Sugar is usually made from sugar
cane or sugar beets. It’s the most common form of
sugar and comes in a variety of textures.
Understanding Listings on Labels
The Nutrition Facts Panel can be confusing because it
does not distinguish between naturally occurring sugars
in foods and added sugars. To determine if a processed
food has added sugars of any type, you’ll need to read
the ingredient statement on the label.
Sugar comes in many forms and is known by many
names, including table sugar, brown sugar, molasses,
honey, beet sugar, cane sugar, confectioner’s sugar,
powdered sugar, raw sugar, maple syrup, high-fructose
corn syrup, sucrose, fructose, dextrose, glucose, lactose,
levulose and maltose.
Calories and Carbohydrates in Sweeteners
Although the various sweeteners are used in different ways,
the calorie and carbohydrate counts are closely related.
Sweeteners (1 Tbsp.)
Calories Carbohydrates
Brown sugar
51
14g
Corn syrup, dark
57
15.5g
Corn syrup, light
62
17g
Granulated sugar
48
13g
Honey
64
17g
Powdered sugar
31
8g
• Coarse sugar, sometimes called “decorating”
sugar, is used for embellishing baked goods.
• Table sugar is for table use, cooking and baking.
• Superfine sugar dissolves more quickly and is used
for drinks and meringues.
Powdered Sugar (confectioner’s sugar) is granulated
sugar ground to a fine powder with 3 percent
cornstarch added to prevent clumping. The more Xs
the label has, the more finely ground the sugar is.
•Use it for making uncooked frostings such as
buttercream, or for sweetening whipped cream.
•Sprinkle it over cookies, cakes and brownies.
Brown Sugar is granulated sugar combined with
molasses, which makes it softer and moister than
white sugar.
• L ight brown sugar has a delicate molasses flavor
that works well for cookies, muffins, glazes and
butterscotch.
•
Dark brown sugar has more molasses than light
brown sugar, which gives it a more intense molasses
flavor in baked beans and gingerbread.
Raw Sugar is an unrefined to partially refined sugar
with a natural brown color. The crystals are larger and
don’t clump as easily as commercial brown sugar.
•Use for sweetening beverages, or sprinkle over
baked goods before placing in oven.
•Not recommended for baking because the crystals
don’t dissolve.
Corn Syrup
This is thick, sweet syrup made from cornstarch.
•Often used for producing ice cream, pancake or
waffle syrup, candy, frosting, jam and jelly.
• Not as sweet as regular sugar.
•Prevents moisture loss and increases the shelf life
of some products.
Types of Corn Syrup
Light Corn Syrup is thick and clear because it’s
processed to remove all color and cloudiness.
Dark Corn Syrup has added caramel coloring and
flavoring, which gives it a stronger flavor than light
corn syrup.
High-Fructose Corn Syrup (HFCS)
HFCS is not generally a sweetener you can purchase;
it is used in food manufacturing. HFCS begins as
regular corn syrup; an additional enzyme process
converts some of the glucose to fructose, which is
much sweeter than glucose.
•Often used by food manufacturers because it is as
sweet as table sugar but does not crystallize as
easily, and is less expensive than sugar.
•Used extensively in products ranging from soft
drinks and other sweetened beverages to jams,
jellies, canned fruits, ready-to-eat cereals, pastries
and other foods.
(cont’d. on back)
SUGAR AND
SWEETENERS
DEFINED
We’re all somewhat familiar with sugar and other
sweeteners. But because they come in so many
forms, from white granulated table sugar to dark corn
syrup, understanding their labels and usage can be a
bit of a mystery. What type makes a great meringue?
And what works best for baked beans or frostings?
More importantly, why do we actually need sugar
in our diets—and what is the difference between
naturally occurring sugars and added sugars in
processed foods? When and why should we use
low-calorie sweeteners, and how do they differ
from one another?
Molasses
Sugar Substitutes
Molasses is produced during the refining of sugar.
Unsulphured molasses is processed without sulphur
and has a lighter color and more intense sugar cane
flavor than sulphured molasses. Molasses can be light
or dark—the lighter the molasses, the sweeter it is.
Molasses gives color and flavor to brown sugar.
Low-calorie sweeteners provide the sweet taste
people enjoy, but without the carbohydrates and
calories of sugar products. Virtually calorie-free,
these sugar substitutes do not raise blood sugar
levels.
•
Light molasses is often used as a pancake or
waffle syrup or as a sweetener for hot cereal.
•
Dark molasses has a more intense flavor than
light molasses and is often used in baked beans,
gingerbread and shoofly pie.
Acesulfame Potassium (also known as acesulfame-K
and Sweet One®) is about 200 times sweeter than
sugar. It dissolves readily and can substitute for table
sugar in hot and cold beverages.
•Heat stability allows for use in cooking and baking.
•For best results when baking, substitute half
the total amount of sugar with the equivalent
sweetener amount.
Aspartame (usually known as Equal® or NutraSweet®)
is about 200 times sweeter than sugar and is often
used to sweeten beverages.
•High temperatures can decrease the sweetness of
aspartame. If cooking aspartame, it’s best to use
recipes specifically designed for its use.
Honey
Honey is a thick, sweet liquid made by bees from
flower nectar. Its flavor, color and often its name
come from the kind of flower nectar used. Hundreds
of different types of honey are produced throughout
the world.
•Popular varieties include clover, orange blossom,
lavender, wildflower and buckwheat.
•Used as a sweetener for beverages such as tea, as
a spread for bread, in baked goods and desserts,
and for glazing vegetables or meat.
Saccharin (usually known as Sweet ’N Low®) is one of
the oldest low-calorie sweeteners. It’s at least 300 times
sweeter than sugar and can be used in hot and cold
foods.
•For baking, replace only part of the sugar with
saccharin.
•Use the equivalent amount suggested on the package
for the amount of sugar.
Sucralose (usually known as Splenda®) is derived from
sugar, but is about 600 times sweeter than sugar and has
no calories. It’s highly stable, maintaining its sweetness in
a variety of temperatures and storage conditions.
•Used in many foods and as a table sweetener.
•In the granular form, use to replace sugar in recipes
where sugar is only needed for sweetening, rather
than in baked recipes that require sugar for structure.
Sugar Alcohols
Despite the name, sugar alcohols do not contain alcohol.
Also known as isomalt, maltitol, mannitol, sorbitol and
xylitol, they are often used in sugar-free candies, chewing
gums and desserts.
•Contain half the calories of sugar and do not raise
blood sugar as much as the same amount of other
carbohydrates.
•For some people, especially children, excessive sugar
alcohol use can cause gas and bloating.
Stevia (sugarleaf or sweetleaf) is a natural, calorie-free
sweetener. Stevia leaf extract is up to 400 times sweeter
than sugar. A key ingredient in Truvia®.
•Use half as much stevia baking blend as you would
sugar.
Agave Nectar
Agave nectar (also called agave syrup) is most often
made from the Blue Agave plant. Sap from the core
of the plant is extracted, filtered and heated at a low
temperature, which breaks down the carbohydrates
into sugars.
•Lighter varieties of agave nectar are more mild or
neutral in flavor. Use lighter agave nectar as you
would honey in many recipes.
•Darker agave nectars are less filtered for a stronger
flavor. Use darker agave nectar in recipes calling
for maple syrup.
We welcome your comments. Please contact us at
1-800-ShopRite (1-800-746-7748), or visit us on the
Web at shoprite.com.
Please consult your physician or healthcare provider with any health-related concerns, including
changing your diet or starting an exercise routine. The information in this brochure should not
replace your doctor’s advice or care.
©2013 Wakefern Food Corporation. Printed on paper containing 30% post-consumer waste.
WK23417
03/13