Heal Yourself At Home
GSE Natural / Minimally Processed Sweeteners

Natural sweeteners

Good sweetener choices

(but still use in moderation since too much sugar can be detrimental to your health)

✔  Dehydrated/Evaporated natural sugar cane juice

✔  Table sugar 

✔  Raw Honey -“Natural Antibiotic”

✔  Maple syrup

✔  Date sugar

✔  Blackstrap Molasses

✔  Malt sugar

Natural Source / Low calorie Sweeteners

✔    Stevia (a non-nutritive sweetener (NNS))

✔    Luo Han Guo (a non-nutritive sweetener (NNS))

✔    Xylitol (low glycemic sugar alcohol sweetener)

✔    Erythritol (low glycemic sugar alcohol sweetener)


Highly-refined sweeteners - Not good choices

✔   High fructose corn syrup (HFCS) / Corn syrup

✔  Agave syrup/nectar - despite its advertising, this typically highly-processed “newcomer” sweetener is anything but “natural” and is usually about 80% fructose.

How many grams in sweeteners?

Even good, natural high carb sweeteners should be consumed sparingly - be “ball-park” aware of your intake of carbohydrate grams to avoid blood sugar roller coaster rides and eventual INSULIN resistance.

(Figures in parentheses gives carbohydrate grams per teaspoon. Regular white sugar (99% sucrose)has 5g carbohydrate/tsp; Fructose has 8g/tsp.)

✔   RAW (unfiltered) Honey (6g) - ~ 53 % fructose, but used in moderation in its raw form has many health benefits.

Raw Honey -“Natural Antibiotic”

✔   Grade B Maple Syrup (6g)

✔  Dextrose (glucose) (3.2 g) -has an advantage over sucrose (50% glucose/50% fructose) by avoiding fructose and its detrimental effects on health

Dehydrated (i.e. dried) Sugar Cane Juice - Rapidura® (4g), Sucanat® (4g) (contraction of sugar cane natural) - retain the minerals and balance of sucrose, fructose and glucose in the whole sugar cane; impart brown color and flavor. However, being 5-10 times the cost compared to white sugar they are probably not worth the minimal extra nutrients.

✔  Evaporated Sugar Cane Juice -E.g. Muscovado Sugar (4g)-retains only a few of the sugar cane's minerals; not that much different to white sugar

✔   Date Sugar (2.5g)

Blackstrap Molasses (unsulfered) (6g)

Cocoa (Dark Chocolate, unsweetened) (6g)

For enlightenment: Regular hot chocolate cocoa with whole milk contains 30g of carbs!

✔  Sugar alcohols (neither sugar or alcohols) - E.g. Stevia (0g), Xylitol (4g), glycerol, sorbitol, maltitol, mannitol, and erythritol are neither sugars nor alcohols. These popular sweeteners are not well absorbed from thesmall intestine,so provide fewer calories than sugar. Can cause some bloating, diarrhea and flatulence when consumed to excess.

Luo Han Guo (0g)

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