A guide to choosing the best sugars, syrups, and sweeteners for you
A guide to choosing the best sugars, syrups, and sweeteners for you

YOUR SWEETENER BUYING GUIDE
By Adriane Campos
If you're finding it hard to
SORT THE SWEETENER AISLE

Start here by choosing a
group of sweeteners, based on the
calories
they provide:
ZERO CALORIE SWEETENERS
< 5 cal per serving
0 to100 cal per cup
Low carb. Low GI. 0 Sugar.
REDUCED CALORIE SWEETENERS
Two groups:
(1) Sugar Blends
(2) Low-Digestible Sweeteners
SUGAR BLENDS
25 - 75% fewer calories than the sugar or syrup they replace.
Contain sugars or maltodextrin.
Often suggested to be measured in cups for baking/cooking.
Not calorie free. Not sugar free.
Low to medium GI.
LOW-DIGESTIBLE SWEETENERS
25 to 90% fewer calories than table sugar.
Often less sweet than table sugar.
Offer digestive benefits and adverse effects.
Sugar-Free. Zero to low GI.
SUGARS
aka Caloric Sweeteners
Obtained from: (1) plant saps (2) starch (3) fruits or milk.
Solids (crystalized): > 90% sugars and ~15 cal per tsp.
Liquids (syrups, nectars): > 50% sugars and ~20 cal per tsp.
Glycemic index: Low to high