Sugars 101 — Basics of How to Avoid Confusion on this Important Topic
It is easy to become confused by the various sugars and sweeteners. So here is a basic overview:
- Dextrose, fructose and glucose are all monosaccharides, known as simple sugars. The primary difference between them is how your body metabolizes them. Glucose and dextrose are essentially the same sugar. However, food manufacturers usually use the term “dextrose” in their ingredient list.
- The simple sugars can combine to form more complex sugars, like the disaccharide sucrose (table sugar), which is half glucose and half fructose.
- High fructose corn syrup (HFCS) is 55 percent fructose and 45 percent glucose.
- Ethanol (drinking alcohol) is not a sugar, although beer and wine contain residual sugars and starches, in addition to alcohol.
- Sugar alcohols like xylitol, glycerol, sorbitol, maltitol, mannitol, and erythritol are neither sugars nor alcohols but are becoming increasingly popular as sweeteners. They are incompletely absorbed from your small intestine, for the most part, so they provide fewer calories than sugar but often cause problems with bloating, diarrhea and flatulence.
- Sucralose (Splenda) is NOT a sugar, despite its sugar-like name and deceptive marketing slogan, “made from sugar.” It’s a chlorinated artificial sweetener in line with aspartame and saccharin, with detrimental health effects to match.
- Agave syrup, falsely advertised as “natural,” is typically HIGHLY processed and is usually 80 percent fructose. The end product does not even remotely resemble the original agave plant.
- Honey is about 53 percent fructose2, but is completely natural in its raw form and has many health benefits when used in moderation, including as many antioxidants as spinach.
- Stevia is a highly sweet herb derived from the leaf of the South American stevia plant, which is completely safe (in its natural form).
- Lo han (or luohanguo) is another natural sweetener, but derived from a fruit. the acutal name of the fruit is Siraitia grosvenorii.
THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. ALL OF THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.