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
|
![]() |
Flavour Enhancement | Humectant (Ability to retain moisture) |
Better texture | Solubility | |
Lite’ pancake, carbonated beverages | √ | ![]() |
||||
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