Oct 17, 2023
Wellness
As sweet as sugar
When trying to reduce sugar intake, many of us may switch to a sweetener that we feel is better for our health. This may be sweeteners that are perceived as more natural, such as honey, agave, or coconut sugar, or perhaps a 0-calorie sweetener like Stevia or Splenda®.
Comparing the sugar content of common replacements
While some of these substitutes may offer other health benefits, they may not always be a better choice. For example, honey is higher in antioxidants than white sugar, but actually provides more sugar per teaspoon than white sugar. To see the comparison of sugar per teaspoon in some common replacements for sugar, you can reference the table below.
| Sweetener | Sugar per 1 teaspoon | Calories per 1 teaspoon |
|---|---|---|
|
White sugar |
4 grams | 15 calories |
| Sugar in the Raw® | 4 grams | 15 calories |
| Coconut sugar | 4 grams | 15 calories |
| Maple syrup | 4 grams | 17 calories |
| Agave nectar | 5 grams | 20 calories |
| Honey | 6 grams | 21 calories |
Artificial sweeteners and their benefits and drawbacks
Artificial sweeteners are created in a lab and are typically much sweeter than sugar; in fact, most are 200 to 700 times sweeter than table sugar. Some examples include Aspartame (Equal®), Saccharin (Sweet 'N Low), and Sucralose (Splenda®). They do not contain calories, but they also do not contain other beneficial nutrients such as antioxidants, vitamins, fiber or minerals.
Traditionally, these sweeteners have been recommended to those who are trying to manage their blood sugar levels or work on weight management. Studies do show these are safe for human consumption if the acceptable daily intake limit is not exceeded; however, some individuals may experience adverse symptoms when consuming these such as a bad aftertaste, headaches, or increased food cravings.
Natural zero-calorie sweeteners and their safety
Natural zero-calorie sweeteners have also gained popularity in recent years. Like artificial sweeteners, they do not contain calories, but instead of being created in a lab, natural zero-calorie sweeteners are derived from natural sources. Research on these sweeteners is limited, as they are newer, but based on the research we do have, the FDA says that these are “generally regarded as safe.”
When choosing which sweetener is right for you, it is best to speak with your doctor or registered dietitian to help you decide. They can evaluate your lifestyle, diet and medical conditions to help you choose your best option.
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