A Comprehensive Comparison of Sweeteners

PLEASE, DON'T PASS THE SUGAR SUGAR HOW MUCH SUGAR IS OKAY TO EAT? Recommended Sugar Intake Per Day Moderately active woman-6 tsps SUGAR SUGAR SUGAR SUGAR SUGAR Moderately active man-9 tsps SUBAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR Average American Intake Per Day SUBAR SUBAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUBAR SUGAR SUGAR wvons Average American has-22 tsps SUBAR SUBAR SUGAR SUGAR SUBAR SUGAR SUBAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SUGAR SURAR SUGAR SUGAR SUGAR SUGAR SUGAR SUBAR SUGAR Average teenager has-34 tsps SUGAR SUGAR SUGAR SUGAR NOT SO SWEET UNHEALTHY SWEETENERS SPLENDA AGAVE NECTER ASPARTAME AGAVE SUCRALOSE 70-80% Found in diet pop and low-calorie/sugar foods Consists of fructose Better known as Splenda Contains more fructose than high fructose corn syrup Processed using chlorine Conflicting evidence regarding its safety 30–40% Fructose is ideal in agave When mixed with food color, it is toxic to brain cells Can't be broken down at wastewater treatment plants Drinking diet soda may increase risk of diabetes and metabolic syndrome Tests found sucralose in surface water released downstream from treatment discharge sites Formaldehyde is a byproduct of aspartame breakdown May put the food chain at risk by changing organisms' feeding habits and interfering with photosynthesis HEALTHIER ALTERNATIVES LIQUID SWEETENER ALTERNATIVES $7 for 12 fl. oz. Low on the glycemic index Ideal for those with blood sugar conditions 1:1 ratio in place of corn syrup Helps maintain the body's alkaline state COCONUT NECTAR Contains 17 amino acids, minerals, vitamin C, and some B vitamins COCONUT NECTAR CORN SYRUP May prevent inflammatory diseases such as cancer, Alzheimer's, and osteoporosis $25 for 32 fl. oz. Works as an antioxidant 1:1 ratio in place of granulated sugar Mn Contains essential nutrients like zinc and manganese 30 nanese REAL Zn Zinc MAPLE SUGAR SYRUP MAFLE SYRUP * Reduce the amount of liquid the recipe calls for by 1/2 cup $7 for 12 fl. oz. Good source of potassium, iron, and magnesium 1:1 ratio in place of granulated sugar 19 26 12 DATE SYRUP Fe Mg Magneseum Potassium Iron %D SUGAR $19 for 11.5 fl. oz. May promote weight loss Supports good digestion and regulates blood sugar 1:1 ratio in place of granulated sugar In the colon, cleanses and feeds beneficial bacteria YACON SYRUP Helps lower cholesterol, cravings, diabetes, and metabolic syndrome SUGAR SYRUP * Heating above 158°F can destroy beneficial properties; eat raw $5 for 15 fl. oz. Contains minerals and nutrients stripped from sugar cane Fe 12 High in copper, iron, calcium, and magnesium Mg Calcium 13:1 ratio in place of granulated sugar 34 Trace levels of potassium, vitamin B6, and selenium Se Selenium MOLASSES Better alternative than sugar cane for diabetics SUGAR Reduce the amount of liquid the recipe calls for by 5 Tbsp Strong flavor, use in moderation * More acidic than sugar, add 1/2 tsp. baking soda for each cup of molasses $6 for 22 fl. oz. Many varieties available, raw honey is the most nutritious Contains 18 amino acids, as well as trace amounts of antibacterial properties, probiotics, vitamins, and minerals cup +1 tablespoon honey in place of 1 cup sugar HONEY May improve sleep and relieve allergies HONEY SUGAR * Reduce other liquid ingredients by 2 Tbsp $5 for 21 fl. oz. Contains a few trace minerals, including magnesium and zinc 30 Zinc 1:1 ratio in place of corn syrup Should not be first choice for a liquid sweetener BROWN RICE SYRUP Is a complex carb so it is lower on the glycemic index BROWN SYRUP CORN SYRUP GRANULATED SWEETENER ALTERNATIVES Sugar Cane Natural $7 for 2 Ibs. Sucanant is an abbreviation for Sugar Cane Natural SUCANAT Made from whole cane sugar 1:1 ratio in place of granulated sugar 20 Ca "alcium Contains iron, calcium, potassium, B vitamins, and chromium 26 Potas Fe SUCANAT Iron SUGAR * Mild molasses flavor May be slightly less sweet Made from the sap of the coconut plant $5 for 1 lb. Contains iron, zinc, calcium, potassium, antioxidants, short chain fatty acids, polyphenols, and 16 amino acids 1:1 ratio in place of granulated sugar Zn COCONUT Zinc retassium SUGAR Lower than white sugar on the glycemic index COCONUT SUGAR SUGAR * Has a caramel/molasses-like flavor * May be slightly less sweet $8 for |oz. Made from dates that have been dehydrated and ground Ranked #1 healthiest sweetener by its antioxidant content DATE 1:1 ratio in place of granulated sugar Contains trace amounts of calcium, iron, magnesium, phosphorus, zinc, iron, copper, SUGAR 12 26 Mg manganese, selenium, and fiber DATE SUGAR ror Magneseum SUGAR * Mildly moist with a caramel-like flavor Very sweet, consider using 2/3 the amount called for in a substitution Byproduct of sugar cane processing $12 for 1 Ib. BROWN SUGAR 5 times more minerals than brown sugar and 50 times more than white sugar SUGAR 1:1 ratio in place of granulated sugar Helps aid with anemia, asthma, joint pains, menstrual cramps, acne, and digestion SUGAR JAGGERY JAGGERY Available in granulated and crystal form Crystals dissolve in hot beverages, melted nuts, or cereal A sugar alcohol that is made from plants $6 for 1 lb. Good sugar substitute for diabetics 1:1 ratio in place of granulated sugar Has 40 percent fewer calories than sugar SUGAR XYLITOL May prevent cavities and ear infections; improve bone density, and slows the growth of candida XYLITOL SUGAR * NOTE: Xylitol is very harmful to dogs * Check packaging for non-GMO; often made from corn the world's largest GMO crop Instead of cutting out sweets, consider making the switch to a healthier alternative. Use this guide to find a nutritious substitute to refined sugar while still giving you that sweet taste you love. BROUGHT TO YOU BY: IN PARTNERSHIP WITH: HEALTH PERCH GHERGICH&Co. SOURCES: alternet.org epicdental.com rodalenews.com stevia.net thegreenforks.com DIET POP DIET POP 8 \E E E E