Sweeteners

Natural sweeteners are carbohydrates that are organic molecules composed of carbon, hydrogen, and oxygen, and are grouped by the number of sugar units they contain. They are understood by the amounts of glucose (the primary energy source in sugar and flour), fructose (fruit and honey), and galactose (found in dairy products), and chemically grouped as:

Monosaccharides are the simplest carbohydrates and cannot be broken down.

Disaccharides are two monosaccharide units joined by a glycosidic bond formed during condensation.

Oligosaccharides are made up of shorter chains of 3-10 monosaccharide units by glycosidic bonds.

Polysaccharides are multiple monosaccharides, typically found in plants.

The two types of sweeteners are:

Nutritive sweeteners provide calories and include sugar, honey, maple syrup, corn syrup, and molasses. They are metabolized by the body and can affect blood sugar levels.

Non-nutritive sweeteners are low or zero-calorie alternatives that are much sweeter than sugar. They include both artificial compounds, such as aspartame, and plant-derived options, such as stevia and monk fruit, which do not raise blood sugar levels.

Sweeteners are regulated for safety by the United States Food and Drug Administration (FDA), which evaluates them and sets an acceptable daily intake (ADI) for each.

Natural Sweeteners

Sucrose (saccharose) is made from sugar beets or cane and is composed of glucose and fructose.

Honey is a bee product made from flower nectar and is composed of fructose and glucose.

Maple Syrup is maple tree sap, and is about 90% sucrose and the remainder glucose and fructose.

Agave Nectar is made from the agave plant and has fructose and glucose.

Coconut sugar is made from coconut palm sap and contains fructose and glucose.

Date Palm Sugar (Jaggery) contains fructose and glucose, along with minerals and fiber.

Molasses is sucrose, glucose, and fructose, and its color comes from multiple reductions.

Allulose is a rare monosaccharide found in foods like figs, raisins, wheat, maple syrup, and molasses.

Monk fruit contains fructose and glucose, which are removed during processing, making it zero-calorie.

Stevia leaf extract contains steviol glycosides and is NOT a carbohydrate; it has zero calories.

Sugar Alcohols (polyols) are a type of carbohydrate found in processed products, including Erythritol, Hydrogenated starch hydrolysates, Isomalt, Lactitol, Mannitol, Maltitol, Sorbitol & Xylitol.

Artificial Sweeteners

Aspartame is phenylalanine, aspartic acid, and methanol broken down in the small intestine.

Acesulfame Potassium is often blended with other sweeteners because of its slightly bitter aftertaste.

Sucralose (Splenda) is an artificial sweetener derived from sugar (sucrose).

Neotame is a synthetic sweetener derived from aspartame and is 10,000 times sweeter than sucrose.

Advantame is derived from aspartame, which is 20,000 times sweeter than sugar and no off-flavors.

Saccharin (Sweet N’ Low) is 300–500% as sweet as sugar but has a bitter or metallic taste.

From an Ayurvedic perspective, the sweet taste supports the immune system and promotes stability and satisfaction. It is balancing for Vata and Pitta but can aggravate Kapha, leading to lethargy, weight gain, mucus, and diabetes. Ayurveda prefers natural sweeteners such as palm and date sugars, honey, and maple syrup, which are nutrient-rich, and avoids artificial sweeteners.