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