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Dietary Sugar and
Alternative Sweeteners

Janice R. Herman, Ph.D., R.D./L.D., Nutrition Education Specialist

Sugars

Dietary carbohydrates include sugars, complex carbohydrates or starch, and fiber. During digestion all carbohydrates except fiber break down into simple sugars.

Sugars and starches occur naturally in many foods that also supply other nutrients, including milk, fruits, vegetables, breads, cereals, and grains. Sugars also are added to foods during processing and preparation or when they are eaten. The body cannot tell the difference between naturally occurring and added sugars because they are chemically the same.

Different Types of Sugars

Many different types of sugar are found commercially and in food products, including:

• Sucrose, or Table Sugar, from sugar cane or sugar beets consists of two simple sugars, glucose and fructose. It is about 99.9 percent pure and sold in either granulated or powdered form.
• Raw Sugar consists of coarse, granulated crystals formed from the evaporation of sugar cane juice. Raw sugar contains impurities and cannot be sold in grocery stores due to FDA regulations.
• Brown Sugar consists of sugar crystals contained in a molasses syrup with natural flavor and color. Some refiners make brown sugar by adding syrup to refined white sugar. It is 91 to 96 % sucrose.
• Turbinado Sugar is raw sugar that goes through a refining process to remove impurities and most of the molasses. It is edible if processed under proper conditions; however, some samples in the past contained trace contaminants.
• Invert Sugar is a mixture of glucose and fructose. Invert sugar is formed by splitting sucrose in a process called inversion. This sugar prevents crystallization of cane sugar in candy making.
• Confectioner's Sugar, or Powdered Sugar, consists of finely ground sucrose crystals mixed with a small amount of corn starch.
• Honey is an invert sugar formed by an enzyme from nectar gathered by bees. Honey contains fructose, glucose, maltose, and sucrose. Honey contains only trace amounts of vitamins and minerals. One would have to eat large quantities before any nutritional benefit would be received.
• High Fructose Corn Syrup (HFCS) is a sweetener made from corn starch. The amounts of fructose vary with the manufacturer. An enzyme-linked process increases the fructose content, thus making HFCS sweeter than regular corn syrup.
• Corn Syrups, produced by the action of enzymes and/or acids on corn starch, are the result of splitting starch. Three major producers'producers'contain 42%, 55%, and 90% fructose. Dextrose comprises most of the remainder.
• Levulose, or Fructose, is a commercial sugar much sweeter than sucrose. Its sweetness actually depends on its physical form and how it's used in cooking. Fructose, known as a fruit sugar, occurs naturally in many fruits.
• Dextrose, or Glucose, is also known as corn sugar. It's commercially made from starch by the action of heat and acids, or enzymes. It is sold blended with regular sugar.
• Lactose, or milk sugar, is made from whey and skim milk for commercial purposes. It occurs in the milk of mammals. The pharmaceutical industry is a primary user of prepared lactose.
• Sorbitol, Mannitol, Malitol, and Xylitol are sugar alcohols or polyols. They occur naturally in fruits and are produced commercially from such sources as dextrose. Xylitol is a sugar alcohol made from a part of birch trees. Sorbitol, mannitol, and malitol are about half as sweet as sucrose. Xylitol has a sweetness equal to sucrose.

Is One Type of Sugar Better for You Than Another?

The bottom line is "sugar is sugar." Brown sugar is sucrose, just like white sugar. Brown sugar may have had less processing than white, although this does not affect the nutritional value, or it may be white sugar to which molasses has been added to change the color and flavor. Raw sugar is also sucrose, just like white sugar. Raw sugar is just less refined than white sugar, but again this does not offer any nutritional value. Sugar in any form is not a good source of vitamins or minerals. Honey offers no special health benefits. Honey contains two simple sugars, glucose and fructose, which are the same two simple sugars that combined make sucrose or table sugar. The body uses them the same way, no matter what the source. These sugars have the same caloric and nutritional value. The largest difference is in the price and distinctive flavors. If you enjoy the flavors, these sugars are probably worth the extra expense.

Chemical Structure of Sugars

Our bodies can only absorb monosaccharides or single sugars, which are the smallest sugar units. Most sugars found naturally in foods or added to foods are disaccharides, or double sugars. During digestion disaccharides are broken down by digestive enzymes into the individual monosaccharides which can be absorbed by the body. Starches or complex carbohydrates are polysaccharides, which contain hundreds of single sugars. It usually takes longer for the body to break down complex carbohydrates into the monosaccharides or single sugars for absorption; however, they will be broken down.

Glucose
Fructose
Galactose

Maltose = Glucose + Glucose
Sucrose = Glucose + Fructose
Lactose = Glucose + Galactose

Functions Of Sugar

Sugar, syrups, and other sweeteners have several roles in our diets. For example, they give foods sweetness. Sugars also play an important role in food preparation. Besides improving the flavor of foods, they add texture and color to baked goods. Sugar also helps to thicken, firm, or preserve foods such as puddings, jams, and jellies.

The main function of sugars (and all carbohydrates) in the body is to provide energy. Energy does, indeed, "keep us going." It is necessary for good health, growth, and proper body function and activity. Foods in the major Food Guide Pyramid food groups that contain natural sugars supply energy and also provide important vitamins, minerals, protein, and fiber. Sugar by itself and foods at the top of the Food Guide Pyramid which supply calories and large amounts of sugar but few nutrients are sometimes called empty calorie foods. This means that they add calories to your diet but do not provide the added bonus of other nutrients.

Sugars and Health

[Karl Note:  This is very misleading information about sugar!]

Sugar does not cause hyperactivity or diabetes. Foods concentrated in sugars provide calories but few nutrients. The most common type of diabetes occurs in overweight adults. Avoiding sugars alone will not correct overweight. To lose weight, you must reduce the total amount of calories from the foods you eat and increase your level of physical activity. Without proper hygiene, sugars can promote tooth decay.

Foods located at the top of the Food Guide Pyramid which contain a lot of sugar contain a lot of calories but few or no nutrients. Because maintaining a nutritious diet and a healthy weight is very important, sugars should be used in moderation by most people and sparingly by people with lower calorie needs. The Dietary Guidelines for Americans recommends choosing a diet moderate in sugar. Some sugars are found naturally in foods from the major Food Guide Pyramid food groups, such as fruits, vegetables, and milk products. However, these foods are also high in complex carbohydrates and provide key nutrients, including protein and essential vitamins and minerals. These foods should not be avoided because they contain natural sugars.

Both sugars and starches can promote tooth decay. The more often you eat foods that contain sugars and starches and the longer these foods are in your mouth before you brush your teeth, the greater the risk for tooth decay. Thus, frequent eating of foods high in sugars and starches as between-meal snacks may be more harmful to your teeth than eating them at meals and then brushing.

Sugar in Modified Diets

Diabetes mellitus is a disease in which the person does not have enough insulin or does not use the insulin they produce properly. Without insulin, glucose cannot enter the body cells to be used for energy and builds up in the blood. Sugar does not cause diabetes, but diabetics may have to modify their intake of sugar. A diabetic diet is very individualized. A physician or registered dietitian will be able to develop a diabetic diet that is right for you.

Hypoglycemia is a term meaning low blood sugar. It can be a symptom of various diseases. Hypoglycemia can be easily misdiagnosed. Most of us have low blood sugar at certain times, for example, when we awake in the morning. However, a nutritious breakfast supplies the energy needed to bring the blood sugar level back to normal. People who have hypoglycemia may produce too much insulin in response to high blood glucose. This results in low blood sugar levels. As a result, people with hypoglycemia may have to modify their intake of sugars. A physician or registered dietitian will be able to develop a hypoglycemic diet that is right for you.

Sugar on the Food Label

Sugars that are added to foods are listed in the foods ingredient list. If one of the terms meaning sugar is listed first, second, or third, sugar is one of the main ingredients. The "ose" ending of words indicates that the substance is a sugar, but not all sugars end in these letters. The number of grams of sugar per serving is listed on the Nutrition Facts Panel of foods under Total Carbohydrates.

Labeling Terms Used to Describe the Sugar Content of Foods

The following terms are used on food labels to describe the sugar content of foods:

Healthy Choices for Lowering Sugar Through the Food Guide Pyramid

• Many commercial bakery items are high in sugar. Look at the Nutrition Facts Panel to compare the sugar content of bakery items.
• Ready-to-eat cereals vary in sugar content. Read the Nutrition Facts Panel to compare the sugar content of cereals. The grams of sugar per serving includes both sugar added by the manufacturer and naturally occurring sugar in fruits such as raisins and dates.
• Add fresh fruit or raisins to plain ready-to-eat breakfast cereals instead of sugar.
• Use yeast breads instead of sweets for the holidays. There are a variety to choose from and they use less sugar than traditional holiday treats.
• Gradually decrease sugar in recipes by one-quarter to one-third the amount called for in baked items until you obtain an acceptable product. Bring out the sweetness with vanilla, lemon, or almond extract.
• Use fresh fruit toppings or unsweetened applesauce for pancakes, waffles, and French toast instead of syrup or honey.

• Fruits canned in light syrup or natural juices have less sugar than fruits canned in heavy syrup.
• Use fruits instead of sugar to sweeten other foods such as breads, cereals, desserts, and main dishes.

• Try making your own breading and coating mixes for meat and poultry. Some commercially prepared ones contain more than 50 percent sugar.
• Grind your own peanut butter (many grocery stores now have machines for this) or look for peanut butter without added sugar.

• Choose artificially sweetened yogurts.
• There are many artificially sweetened frozen dairy desserts, including artificially sweetened ice creams, frozen yogurts, and ice milks.

• If you are trying to lower the sugar in your diet, the answer is not to cut out all foods such as milk, fruits, and vegetables that naturally contain sugar. The body needs nutrients found in these foods. The better place to start cutting sugar from the diet is from foods that contain large amounts of added sugar but are not sources of other nutrients.
• Ingredient labels provide information on sugar content. Sugar goes by a number of names, so look for the following terms on the ingredient list: sugar, sucrose, powdered sugar, maple sugar, brown sugar, glucose, dextrose, corn syrup, fructose, levulose, high fructose corn syrup, honey, milk sugar, lactose, or maltose.

• Substitute 1/2 fruit juice and 1/2 club soda for soft drinks, punches, and other drinks.
• Try unsweetened tea with a twist of lemon, lime, or a sprig of fresh mint.
• Try water, mineral water, or club soda with a slice of fresh lime or lemon.
• Reduce consumption of soft drinks containing sugar. Instead, choose fruit juices, unsweetened iced tea, buttermilk, and low-fat milk.
• Try unsweetened coffee with a stick of cinnamon or an orange slice.

• Substitute popcorn, raw vegetables, and fresh fruits for sweet snacks. Make these healthful foods easy to find and eat. Prepare them ahead of time and store in the refrigerator. Store in an air-tight plastic container labeled "snack foods."
• Make your own dips, since commercially prepared ones often contain sugar. Then use raw vegetables as dippers in place of snack crackers, which often contain sugar.

• Try making your own salad dressing. Many commercial dressings, both bottled and packaged mixes, contain a large amount of sugar.
• Try cardamon, coriander, basil, nutmeg, cinnamon, and ginger for a light, sweet taste.
• Read labels on bottled sauces and packaged seasoning mixes. You can easily make a similar version at home without the added sugar.

Sugar Substitutes

Sugar substitutes are used in many foods. Most sugar substitutes do not provide significant calories; however, foods containing sugar substitutes may not always be lower in calories than similar products that contain sugars. Unless you reduce the total calories you eat, the use of sugar substitutes will not help with weight loss.

• Sucralose. This is the newest approved sugar substitute and is made from a process that begins with sugar. It is about 600 times sweeter than sugar. Sucralose is extremely stable and does not break down in cooking.
• Acesulfame-K is 200 times sweeter than sugar. Acesulfame K is stable at normal temperatures and does not break down in cooking. (Common brand name is Sunette.)
• Aspartame. This approved sweetener is 200 times sweeter than sugar. It contains the two amino acids, phenylalanine and aspartic acid. It is an excellent sweetener with no aftertaste. Aspartame cannot be used in baking, because it breaks down with heat. Persons with PKU (phenylketonuria) should avoid its use. (Common brand names are Nutra-Sweet and Equal).
• Saccharin. Used around the world since the turn of the century, it is 200 times sweeter than sugar. It is very stable in foods, but it imparts a bitter aftertaste.

References

Sugars consumption and health: summary of a critical review of the literature. Nutr Updates, 2-5, 1995.

Black, R.M., Sucrose in health and nutrition: facts and myths. Food Technology, 130-133, 1993.

International Food Information Council, Intense sweeteners: effect on appetite and weight management. IFCI Review, 1991.

U.S. Department of Agriculture, Sugar and Other Sweetener Outlook and Situation Report. Economic Research Service, Washington, D.C., 1990.

The Sugar Association, About Sugar A User's Guide, Washington, D.C., 1990.

National Research Council, Diet and Health: Implications For Reducing Chronic Disease Risk, National Academy Press, Washington, D.C., 1989.

U.S. Department of HHS, The Surgeon General's Report On Nutrition and Health, DHHS(PHS), Publication No. 88-50211, U.S. Government Printing Office, Washington, D.C., 1988.

Family and Consumer Information
P*E*A*R*L (Publications Database)
Oklahoma Cooperative Extension Service
Division of Agricultural Sciences and Natural Resources
Oklahoma State University

This publication was originally published 5-99. This page was created 7-99.

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