Types of Sweeteners

Globally, sugar and sweetener consumption has risen by 20% per person.*17

Starting small by choosing a healthier alternative of sweeteners will make a huge difference to your health.

 

 

 

 

 

5.1 Choosing Carbohydrate/ Natural Sweetener


Table 5.1
Glycaemic Index (GI) for Carbohydrate Sweeteners.

Carbohydrate sweetener	Glycaemic Index (GI)	Relative Sweetness compared to Sucrose = 100	Percentage of sugar components
Glucose/Dextrose*13,14	96	67	100% Glucose
Maltose*13	105		50% Glucose + 50% Glucose
Sucrose/ Table sugar*14,20	65	100	100% Sucrose (50% Glucose + 50% Fructose)
Lactose*13	46		50% Glucose + 50% Galactose
Honey*13	55		28%-46% Fructose + Glucose
Maple Syrup*19	54		60% Sucrose Trace Glucose + Fructose
High Fructose Corn Syrup (HCFS-55)*14,21	63	99	55% Fructose + 42% Glucose
Agave Nectar*13	11		90% Fuctose + 10% Glucose
Fructose*4,14,19	19-23	≈120 – 180	100% Fructose

Note that -
1. High fructose corn syrup (HCFS-55) and Fructose are two different types of sweeteners.
2. The sweetness level of fructose varies according to temperature due to its’ unique natural properties.
3. Fun fact: Fructose is sweeter in cold conditions

 

 

 

5.2 Benefits of an Alternative Natural Sweetener; Crystalline Fructose

American Diabetes Association (ADA) 2014 nutrition therapy recommendations*6
Fructose is natural and the sweetest of all natural sweeteners.
It is known as fruit sugar because it can be naturally found in fruits and honey

Benefits of Fine Foods® Crystalline Fructose

•  Tastes just like natural sugar

•  Sweeter: encourages less calories

•  Low in glycaemic index (GI≈19), ideal for blood sugar control

•  Tastes good in beverages, cooking and baking

•  Reduces dental caries

 

Evidence: Consumption of fructose vs. other carbohydrate sugar in diabetics improves glycaemic control without affecting insulin.*3,6
•  Consumption of 55 - 120/day carbohydrate sugar for 4 - 14 weeks

•  Fructose ≈ 0.53% HbA1c

•  Note: Most oral anti-diabetic drugs 0.5%-1% HbA1c18

 

 

Table 5.2
Example of Applications of Crystalline Fructose*14

	sweetness sugar added	Calories	Flavour Enhancement	Humectant (Ability to retain moisture)	Better texture	Solubility
Lite’ pancake, carbonated beverages	√	1/3
Breakfast cereal	√		√
Yogurt, chocolate milk		√	√
Baked goods			√	√	√
Sports drinks	√		√			√
Confectionary				√	√
Health products	√	√

 

 

 

5.3 All About Sugar Alcohol & Non-Nutritive Sweetener

 

Note: Sugar alcohol & Non-nutritive sweeteners may contain carbohydrate; dextrose, maltodextrin or lactose. Diabetics should be cautious and include these calories in their carbohydrate limits as insulin is required for the metabolism.

Food products/sweeteners that have 5 or fewer calories per serving are permitted to be labelled as containing "0" calories.

 

 

Table 5.3
Glycaemic Index (GI) for Sugar Alcohol Sweeteners.*1,5,17

Sugar Alcohol	Glycaemic Index (GI)	kcal/g	Relative Sweetness compared to Sucrose = 100	aADI (mg/kg BW/day)
Sorbitol*2,11	9	2.6	54 – 70	50g; Excess consumption may have a laxative effect
Mannitol*2	0	1.6	70	20g; Excess consumption may have a  laxative effect
Xylitol*2	13	2.4	100	Not specified. Excess consumption may have a  laxative effect
Erythritol*5	0	0.2	60 – 80	0.5g; Excess consumption may have a  laxative effect

 

 

Table 5.4     
 7 Non-nutritive Sweetener “Generally Recognized as Safe” (GRAS) approved by the Food and Drug Association (FDA)*1,7

Non-nutritive Sweetener	Glycaemic Index (GI)	kcal/g	Relative Sweetness compared to Sucrose = 100	aADI (mg/kg BW/day)
Acesulfame-K*7,9 may contain Lactose	0	0	200	15
Aspartame*16 may contain dextrose with maltodextrin or lactose	0	4	160 – 220	15
Luo Han Guo Extract*6,7	0	2	150 – 300	N/A
Neotame*10,15	0	0	7 000 – 13 000	2
Saccharin*7	0	0	300	5
Stevia*7 may contain lactose	0	0	250	4
Sucralose*12	0	0	600	5

Carbohydrate; Dextrose, maltodextrin or lactose added to decrease the intense artificial sweetness and as a bulking agent.
amg/kg BW/day = milligram/kilogram body weight/day