Sweeteners: a periodic table

This table charts the wide variety of sweeteners available in the United States, either in bulk amounts or as additives in food. Not listed are super-sweet- tasting, zero-calorie proteins from several African fruits (monellin, brazzein and thaumatin), which have not been approved for use by the FDA. Also not included: banned or poisonous sweeteners, such as lead acetate, which ancient Romans made by cooking sour wine in lead pots.

Click on a sweetener group to expand the list

Cooked

1

Ms

Maple syrup

1 times as sweet as table sugar

Mostly sucrose; contains antioxidants, minerals and B vitamins

  • Has a small amount of calories
Good
  • Contains a small amount of nutrients
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

1.1

Sg

Sorghum syrup

1.1 times as sweet as table sugar

Mostly sucrose; contains antioxidants, minerals and B vitamins

  • Has a small amount of calories
Good
  • Contains a small amount of nutrients
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

0.8

Mo

Cane sugar molasses

0.8 times as sweet as table sugar

Mostly sucrose; contains antioxidants, minerals and B vitamins

  • Has a small amount of calories
Good
  • Contains a small amount of nutrients
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

Refined Sugar

1

Su

Sucrose, Table sugar

1 times as sweet as table sugar

Linked to kidney disease, gout and fatty liver disease

  • Has a small amount of calories
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

1.2

Hf

High fructose corn syrup

1.2 times as sweet as table sugar

Stabilizes processed foods; has been linked to mercury contamination

  • Has a small amount of calories
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

0.45

Tr

Trehalose

0.45 times as sweet as table sugar

Natural preservative for foods; fuels insect metabolism

  • Has a small amount of calories
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

1.7

Fr

Fructose, Agave nectar

1.7 times as sweet as table sugar

Boosts appetite; raises triglycerides and bad cholesterol

  • Has a small amount of calories
Good
  • Diabetic-friendly
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

1.2

In

Inverted sugar

1.2 times as sweet as table sugar

Sucrose split into glucose and fructose by an acid

  • Has a small amount of calories
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

0.3

Ga

Galactose

0.3 times as sweet as table sugar

Harmful to people unable to digest it

  • Has calories
Good
  • Diabetic-friendly
Bad
  • Causes tooth decay
  • Excess amounts can have a laxative effect

0.7

Gl

Glucose, corn syrup, Karo syrup

0.7 times as sweet as table sugar

Lowers appetite; quickly raises blood-sugar levels

  • Has a small amount of calories
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

0.5

Ma

Maltose, Brown rice syrup

0.5 times as sweet as table sugar

Syrup arsenic levels often higher than recommended

  • Has a small amount of calories
Good
  • Contains a small amount of nutrients
Bad
  • Causes tooth decay

0.2

Lc

Lactose, Milk sugar

0.2 times as sweet as table sugar

Glucose bonded to galactose; some adults cannot digest it

  • Has a small amount of calories
Bad
  • Causes tooth decay

0.9

Tg

Tagatose, Naturlose

0.9 times as sweet as table sugar

Lowers blood glucose levels in people with elevated blood sugar

  • Has calories
Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts
  • Prebiotic; promotes a healthy gut
Bad
  • Excess amounts can have a laxative effect

Synthetic Sugar

300

Sc

Saccharin, Sweet'n Low

300 times as sweet as table sugar

Once banned for causing bladder cancer in rats

  • Low glycemic, diabetic-friendly effects are uncertain or debated
Bad
  • Too much can lead to metabolic problems
  • Unstable in heat; not suitable for cooking
  • Has unpleasant aftertaste

500

Sr

Sucralose, Splenda

500 times as sweet as table sugar

Keeps crystalline form even in high heat; persists in environment

  • Low glycemic, diabetic-friendly effects are uncertain or debated
Bad
  • Too much can lead to metabolic problems

200

As

Aspartame, Equal

200 times as sweet as table sugar

Generates formaldehyde in the body; can increase waist size

  • Low glycemic, diabetic-friendly effects are uncertain or debated
Bad
  • Too much can lead to metabolic problems
  • Unstable in heat; not suitable for cooking

20,000

Ad

Advantame

20,000 times as sweet as table sugar

Derived from aspartame; effects on brain have not been thoroughly tested

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts

8,000

Ne

Neotame

8,000 times as sweet as table sugar

"Flawed safety studies," says Center for Science in the Public Interest

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts

200

Ac

Acesulfame potassium, Sunett

200 times as sweet as table sugar

CSPI: "Safety tests . . . were of mediocre quality."

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts

Partly Refined

1

Br

Brown sugar, Sugar in the raw

1 times as sweet as table sugar

Trace amounts of nutrients; mostly sucrose

  • Has a small amount of calories
Good
  • Contains nutrients
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

Raw

0.97

Hn

Honey

0.97 times as sweet as table sugar

Has antioxidants, but may contain pesticides; dangerous for infants

  • Has a small amount of calories
Good
  • Contains nutrients
  • Prebiotic; promotes a healthy gut
Bad
  • Too much can lead to metabolic problems
  • Causes tooth decay

0.5

Yc

Yacón syrup or powder

0.5 times as sweet as table sugar

High in fiber; daily intake might cause weight loss

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts
  • Contains a small amount of nutrients
  • Prebiotic; promotes a healthy gut
Bad
  • Excess amounts can have a laxative effect

300

St

Stevia leaf powder

300 times as sweet as table sugar

Not approved as a food additive, but can be bought as a supplement

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts
  • Prebiotic; promotes a healthy gut
Bad
  • Has unpleasant aftertaste

Less than 1

Lu

Lucuma powder

Less than 1 times as sweet as table sugar

Anti-inflammatory; sometimes processed with tree nuts/peanuts

  • Has calories
Good
  • Diabetic-friendly
  • Contains a small amount of nutrients

300

Mk

Monk fruit, Lo han

300 times as sweet as table sugar

Ancient Chinese sweetener; sometimes "cut" with dextrose

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts

Other Refined

50

Li

Glycyrrhizin, Licorice

50 times as sweet as table sugar

Treats hepatitis in Japan; in excess, might cause high blood pressure

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts
Bad
  • Has unpleasant aftertaste

480

Re

Rebaudioside, Truvia, SweetLeaf

480 times as sweet as table sugar

Not adequately tested, says one group

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts
  • Prebiotic; promotes a healthy gut
Bad
  • Has unpleasant aftertaste

Sugar alcohol

0.8

Ml

Maltitol, SweetPearl

0.8 times as sweet as table sugar

Has less of a cooling effect than other sugar alcohols

  • Has calories
Good
  • Diabetic-friendly
Bad
  • Excess amounts can have a laxative effect

0.4

Lt

Lactitol, NH4-Redox

0.4 times as sweet as table sugar

Derived from whey

  • Has calories
Good
  • Diabetic-friendly
Bad
  • Excess amounts can have a laxative effect

0.6

Gy

Glycerol, glycerin

0.6 times as sweet as table sugar

Keeps foods moist; high doses cause nausea and dizziness

  • Has calories
Good
  • Diabetic-friendly
Bad
  • Excess amounts can have a laxative effect

1

Xy

Xylitol, Xylosweet

1 times as sweet as table sugar

Good for teeth; as sweet as sugar

  • Has calories
Good
  • Diabetic-friendly
Bad
  • Excess amounts can have a laxative effect

0.6

Sb

Sorbitol

0.6 times as sweet as table sugar

Prolongs food shelf life; some people allergic; not for irritable bowels

  • Has calories
Good
  • Diabetic-friendly
Bad
  • Excess amounts can have a laxative effect

0.6

Mn

Mannitol

0.6 times as sweet as table sugar

Hard coating for pills; very large doses can damage kidneys, heart

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts
Bad
  • Excess amounts can have a laxative effect

0.7

Er

Erythritol, Zsweet

0.7 times as sweet as table sugar

Good for teeth; large doses cause nausea

Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts

Synthetic Sugar Alcohol

0.6

Is

Isomalt

0.6 times as sweet as table sugar

Used to make edible decorations

  • Has calories
Good
  • Low glycemic, diabetic-friendly if consumed in moderate amounts
Bad
  • Excess amounts can have a laxative effect

A recent study found that Saccharin, Sucralose and Aspartame can upset the balance of intestinal flora, causing glucose intolerance in mice and in some humans tested.

The structure of sweets

Sugars are ring-shaped molecules made of carbon, oxygen and hydrogen. Carbohydrates exist as simple sugars (one ring), double sugars (two linked rings) and starches (multiple linked rings). The body’s cells use the simple sugar glucose as a source of fuel.

Sucrose, or table sugar, left, is a double sugar of glucose bonded to fructose. Our bodies produce an enzyme that breaks that bond. High-fructose corn syrup is a liquid solution of unbonded glucose and fructose, with a higher percentage of the latter. Glucose supplies energy for brain and muscle cells. Fructose is converted by the liver into fat.

Sugar alcohols are almost as sweet as table sugar. Found naturally in small amounts in fruits, they can have a cooling effect in the mouth and don’t cause tooth decay, but in excess they can cause digestive distress.

Xylitol, below, synthesized from corncobs and birch trees, can help remineralize tooth enamel.

WARNING: Even in small amounts, xylitol, which is often found in chewing gum and candy, is poisonous to dogs.

Other sweeteners are derived from either natural sources or laboratory experiments. Although their safety is questioned by some researchers, the Food and Drug Administration regards them as safe.

Sucralose is made by removing three oxygen atoms from sucrose and substituting three chlorine atoms.

Sorting the sweetness

Sweetener in category. Marginal; small amounts. Has opposite effect. Some uncertainty; debatable.

Low in calories

We need calories to drive our metabolism, but too many calories can lead to trouble. People seeking to reduce calories from sweeteners might turn to some of these.

Low in calories: Yc Yacón syrup or powder; St Stevia leaf powder; Mk Monk fruit; Li Glycyrrhizin; Re Rebaudioside; Mn Mannitol; Er Erythritol; Sc Saccharin; Sr Sucralose; As Aspartame; Ad Advantame; Ne Neotame; Ac Acesulfame potassium; Is Isomalt;

Low in calories, but less so: Lu Lucuma powder; Tg Tagatose; Ml Maltitol; Lt Lactitol; Gy Glycerol; Xy Xylitol; Sb Sorbitol;

Safe for diabetics

There are more natural alternatives than artificial ones for diabetics and hyperglycemics who want to satisfy a sweet tooth without raising blood glucose levels.

Safe for diabetics: Yc Yacón syrup or powder; St Stevia leaf powder; Mk Monk fruit; Li Glycyrrhizin; Re Rebaudioside; Mn Mannitol; Er Erythritol; Ad Advantame; Ne Neotame; Ac Acesulfame potassium; Is Isomalt;

Safe for diabetics, but less so: Lu Lucuma powder; Tg Tagatose; Ml Maltitol; Lt Lactitol; Gy Glycerol; Xy Xylitol; Sb Sorbitol;

Debatable: Fr Fructose; Sc Saccharin; Sr Sucralose; As Aspartame;

Contains nutrients

Vitamins, minerals, enzymes and other healthful compounds are more likely to be found in raw or slightly processed sweeteners, all of which are derived from plants.

Contains nutrients: Hn Honey; Yc Yacón syrup or powder; Lu Lucuma powder; Ms Maple syrup; Sg Sorghum syrup; Mo Cane sugar molasses;

Contains a small amount of nutrients: Br Brown sugar;

Good for the gut

A healthy gut is good for the whole body, so a sweetener that promotes desirable intestinal bacteria can also alleviate some of the guilt associated with enjoying dessert.

Good for the gut: Hn Honey; Yc Yacón syrup or powder; St Stevia leaf powder; Re Rebaudioside; Tg Tagatose;

May taste bad

Some compounds can trick our tongues into firing sweet signals, but in high concentrations they can yield a bitter experience.

Tastes bad: St Stevia leaf powder; Li Glycyrrhizin; Re Rebaudioside; Sc Saccharin;

Disrupts metabolism

Consuming too much sugar can lead to obesity, heart disease, metabolic syndrome, diabetes and high blood pressure. Some artificial sweeteners might also mess with metabolism.

Disrupts metabolism: Hn Honey; Ms Maple syrup; Sg Sorghum syrup; Mo Cane sugar molasses; Br Brown sugar; Su Sucrose; Hf High fructose corn syrup; Fr Fructose; In Inverted sugar; Gl Glucose; Ma Maltose;

Debatable or uncertain: Sc Saccharin; Sr Sucralose; As Aspartame;

Promotes tooth decay

Most natural sugars fuel bacteria, which release acid that causes tooth decay. But some sweeteners are actually good for teeth.

Bad for teeth: Hn Honey; Ms Maple syrup; Sg Sorghum syrup; Mo Cane sugar molasses; Br Brown sugar; Su Sucrose; Hf High fructose corn syrup; Tr Trehalose; Fr Fructose; In Inverted sugar; Ga Galactose;

Good for teeth: Xy Xylitol; Er Erythritol;

Unstable in heat

The last thing a baker wants is for a recipe’s sweetener to break down into undesirable or dangerous substances while in the oven.

Unstable in heat: Sc Saccharin; As Aspartame;

Can upset digestion

Less-digestible sweeteners might be good for some bacteria in the gut, but too much of a good thing can lead to nausea or diarrhea.

Bad for digestion: Yc Yacón syrup or powder; Tg Tagatose; Ml Maltitol; Lt Lactitol; Gy Glycerol; Xy Xylitol; Sb Sorbitol; Mn Mannitol; Er Erythritol; Is Isomalt;

What they taste like

Panelists taste sweeteners baked in a cookie, dissolved in water and in powder form.

Yacón

Xylitol

Sugar

Tagatose

Stevia

Sucralose

SOURCES: Center for Science in the Public Interest; FDA; CDC; Ajinomoto; Life Sciences; Environmental Working Group; Mayo Clinic; Calorie Control Council; sugar.org; sugar-and- sweetener-guide.com; milkmatters.org; BMC Biology.