A guide to choosing the best sugars, syrups, and sweeteners for you
A guide to choosing the best sugars, syrups, and sweeteners for you
ZERO CALORIE SWEETENERS
< 5 cal per serving
0 to100 cal per cup
Low carb. Low GI. 0 Sugar.
REDUCED CALORIE SWEETENERS
Two groups:
(1) Sugar Blends
(2) Low-Digestible Sweeteners
SUGAR BLENDS
25 - 75% fewer calories than the sugar or syrup they replace.
Contain sugars or maltodextrin.
Often suggested to be measured in cups for baking/cooking.
Not calorie free. Not sugar free.
Low to medium GI.
LOW-DIGESTIBLE SWEETENERS
25 to 90% fewer calories than table sugar.
Often less sweet than table sugar.
Offer digestive benefits and adverse effects.
Sugar-Free. Zero to low GI.
SUGARS
aka Caloric Sweeteners
Obtained from: (1) plant saps (2) starch (3) fruits or milk.
Solids (crystalized): > 90% sugars and ~15 cal per tsp.
Liquids (syrups, nectars): > 50% sugars and ~20 cal per tsp.
Glycemic index: Low to high