On nutrition facts labels, ingredients are listed in descending order by weight. The relative position of sugar -- by any of its names -- in an ingredients list identifies whether a product contains a lot of sugar or just a small amount. Products that list sugar sources near the top of the ingredient list or have several types of added sugar throughout the list have high added sugar content. You should avoid food and beverages where sugar is listed in the first 4 ingredients.

Common Names For Sugar

According to the U.S. Dept. of Health and Human Services, added sugars show up on food and drink labels under the following names: Anhydrous dextrose, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, corn syrup solids, crystal dextrose, evaporated cane juice, fructose sweetener, fruit juice concentrates, high-fructose corn syrup, honey, liquid fructose, malt syrup, maple syrup, molasses, pancake syrup, raw sugar, sugar, syrup and white sugar. Other types of sugar you might commonly see on ingredient lists are fructose, lactose and maltose. Fructose is sugar derived from fruit and vegetables; lactose is milk sugar; and maltose is sugar that comes from grain.

What's the Difference between Fructose, Glucose and Sucrose?

As so-called “healthy” sweeteners flood the market, we're left to wonder, which to choose? Is one really better than the other? 

Honestly, whether you’re talking about coconut sugar or honey or table sugar, these sweeteners are all sugar delivery mechanisms with minor differences. Some are sucrose, some are fructose, so they affect the body slightly differently.

 While there are better versions than others,  too much sugar in the form of sucrose, glucose, or fructose can lead to numerous health problems, so limit your intake regardless of what kind you are eating. 

Ideally, you should keep your sugar consumption  to 5-10% of your daily caloric intake.  That number  depends on your size, your goals, and your activity level. If you want to be moderately fit—say 15% body fat for a man, 23 to 25% for a woman, then you can eat a little more sugar. If you want a six pack  you’re going to need to keep at at 12-16%. Eat the sugar you enjoy in moderation—and eat it slowly and until you’re satisfied. 

Here is a list of Common Forms of Sugar from Best to Worst

         1. STEVIA

• Type: Natural substitute
  Pros: Sugar-free and non-caloric, made from the leaves of the stevia plant. “If you’re comparing caloric and non-caloric sweeteners, stevia comes out on top. It doesn’t raise blood sugar and it’s natural and beneficial in reasonable amounts. It’s bio-active, so it could have some anti-inflammatory compounds and can also help you cut calories. 
  Cons: There’s a minor aftertaste that can take getting used to and overusing it could cause you to develop more of a taste for sweet

  2. HONEY

  

• Type: An even blend of fructose and glucose
  Pros: Honey’s calling card is that it has anti-microbial and anti-bacterial properties, which is why it can also be used as a cough suppressant or sore throat soother. Manuka and other high-grade honeys often contain more beneficial properties—and overall honey is more of an actual food than sugar
  Cons: It’s high in calories and carbs.

   

  3. PURE MAPLE SYRUP

  

  Type: About 2/3 sucrose 
  

  Pros: Lower on the glycemic Index, (about a 56 compared to table sugar which is 65) which means that it impacts your blood sugar levels less drastically than table sugar. It also  Contains some important antioxidants and minerals like Zinc and Manganese.  The antioxidants in pure maple syrup reduce free radical damage that can cause inflammation and contribute to the formation of various chronic diseases. When possible, choose darker, grade B maple syrups since they contain more beneficial antioxidants that lighter syrups do. 

  Cons: It doesn't supply a very high level of important vitamins or minerals compared to other whole foods like vegetables, fruits, and quality proteins and fats. 

  4. COCONUT SUGAR

  

• Type: Mostly sucrose with some nutrients
  Pros: This one gets positive marks. It’s made from the sap of coconut trees and is less processed because the sap is extracted and then placed in heat to dry, leaving it with a more natural brownish color like raw sugar. It can also contain trace amounts of minerals like magnesium, potassium, and inulin, a prebiotic fiber.
  Cons: It’s still a high-calorie sweetener and causes advanced glycation end-products (AGEs), which gradually lead to a break down in your collagen.

  5. RAW CANE SUGAR

  

• Type: Sucrose
  Pros: Extracted from the sugarcane plant and not refined. Also called turbinado sugar, it may come in the form of cane juice, which is often used to sweeten non-dairy milks like almond, hemp, and cashew and in many healthier baking options. This raw form of sugar is somewhat less processed than table sugar. It still retains some of the molasses and moisture from the plant so technically you’re consuming less sugar and calories per serving, making it healthier
  Cons: That’s mostly irrelevant in the big picture. It’s not like you’re eating the actual plant.

  6. AGAVE

  

• Type: More fructose than glucose (it can be up to 90% fructose)
  Pros: Fans like the syrupy flavor. It mixes well with tequila, making it a mainstay in artisanal margaritas.

  Cons: It’s touted as having a lower glycemic index but this can be misleading. That may be beneficial if someone has diabetes, but not so much if you don’t

  7.  BROWN SUGAR

  

• Type: Sucrose
  Pros: Some of the molasses leftover from the refining process is added back into the sugar after processing, which provides a darker color and a minor amount of trace nutrients.
  Cons: Not enough nutrients remain to be of benefit.

  8. GRANULATED WHITE SUGAR

  

• Type: Sucrose
  Pros: Made from either sugar cane or sugar beets, it offers the mildest flavor, melts and blends easily into beverages, warm or cold, and is ideal for baking.
  Cons: Best known as table sugar and the most common, it is also the most chemically processed and refined of the bunch.

  9. SWEETENERS (ASPARTAME, SPLENDA)

  

• Type: Artificial substitute
  Pros: Sugar-free and non-caloric
  Cons: These sweeteners are chemical compounds and not real food. Splenda is sucralose (a sugar molecule mixed with chlorine molecules in a patented process). Maltodextrin, which is a corn product and can be genetically modified, is then added as a bulking agent. “Aspartame is on the EPA’s list of potential carcinogens. In animal models it’s linked to leukemia in very high doses. The danger of sweeteners is that they are 600% sweeter than sugar which inevitably makes you crave MORE sweet. This is definitely the worst of the bunch and should be avoided at all costs. 

 Well, there you have it! If you've ever wondered what sugars to avoid and which sugars are best, you should have a better understanding. At the end of the day, sugar is sugar and should be enjoyed in moderation. If you are looking for healthy meals with delicious swaps, my 4 week meal plan for winter is pretty amazing. I give you so many delicious options with plenty of good for you swaps that will make eating healthy a breeze. You can check it out here! 

 https://bodybyruth.com/products/4-week-carb-cycling-plan-for-winter

Here's to helping you love the body you live in!

xoxo Ruth