By Jessica A. Schreck, RD CDN
Grocery stores have tremendously expanded the number of foods they carry. We, as consumers, are bombarded with so many food options, sweeteners being one example. Knowing the differences among various sweeteners can help you to make the right choice.
There are two types of sweeteners, nutritive and non-nutritive. The nutritive type provides calories, and can be found in table sugar, brown sugar, honey, agave nectar, high fructose corn syrup, molasses, turbinado sugar, maple syrup, and cane juice. Non-nutritive sweeteners are those with no calories, such as Sweet and Low, Splenda, Truvia, Equal, etc.
The common perception is that natural, plant based sweeteners such as agave nectar, honey, or molasses are more healthful than their white sugar counterparts. However, all sources of sugar are ultimately converted to glucose (the sugar in our blood) in a similar fashion. Research is not conclusive that one is better than the other. The most recent recommendation is to avoid all added sugars, regardless of the source.
One sweetener being extensively researched is high fructose corn syrup. Due to its ability to be cheaply manufactured and added to foods, it has been a most popular ingredient utilized by the food industry. The increased use of this additive coincides with the increase of obesity and diabetes. This leads healthcare professionals and researchers to ask whether these increases are related or just coincidential. At this time, there’s insufficient evidence to say that high-fructose corn syrup is less healthy than other types of sweeteners. If you are concerned about your health, the best approach is to limit all added sugars, regardless of source.
Jessica Schreck is a Registered Dietitian and Family Health Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at 631-727-7850 ext. 342 or at jas945@cornell.edu