Best and worst natural sweeteners

In response to the growing evidence on the detrimental effects of sugar on our health, people have turned to other alternatives which even claim to be beneficial. But... is it true? Is there really a difference between plain sugar, raw honey, organic agave or maple syrup? 

Continue reading to know all there is to natural sweeteners.

If we had to point out a single factor for the large numbers of people suffering from all kinds of chronic and degenerative diseases, it would be sugar. It has been related to aging, high triglycerides and low HDL "good" cholesterol, diabetes, stroke, heart attack, kidney failure, tooth decay, non-alcoholic fatty liver disease, metabolic dysfunction, cancer, depression, erectile dysfunction, and many others.

Photo: prevention.com

It is no surprise that these illnesses have become so common if we take into account that the average American triples or even quadruples the amount of sugar our liver can process without significant damage. 

Now the media present us with all sorts of ''healthy'' alternatives to the ''monster'' that is sugar. However, to really know if these options are better, first we need to understand why sugar is so bad in the first place. 

The guilty party is thought to be fructose, a simple sugar part of the sucrose (table sugar) molecule. If you want to know more about the hazards of fructose watch this webinar by the leading authority in the field: Dr. Robert Lustig, a pediatric endocrinologist at the University of California, San Francisco. (Side note: although fruits contain fructose, they do not have ANY detrimental effect on your health, quite the opposite.)

Photo: iquitsugar.com

I am sorry to say that natural sweeteners, raw honey, agave, brown sugar, etc., are sucrose just like sugar, and are therefore metabolized the same way. Your body does not make a distinction and the effects are mostly the same.

Take notice of the word 'mostly' because, even if al sweeteners share nearly all harmful effects, there are some differences. For instance, in the glycemic index (GI) which is how much a food spikes your blood sugar after ingestion. The lower the GI, the better as a high insulin spike is strongly associated with diabetes and obesity. Some sweeteners even contain antioxidant and antibacterial properties.

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Continue reading to know the reality about 11 common natural sweeteners ordered from worst to best: 

The worst place goes for...

Agave

Agave is usually marketed as a safe and natural alternative for health-conscious people. Nothing could be further from the truth.

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In spite of its low GI (20), its fructose content is alarmingly high, ranging from 70 to 90%, while table sugar ''only'' has about 50%!! Given its low GI, you will not get a spike in blood sugar levels immediately, you will develop insulin resistance instead of the high fructose content, which is much worse. And that is not to mention the mineral depletion, hardening of the arteries, hypertension, liver inflammation, cardiovascular disease and obesity, all consequences of such high amounts of fructose.

Furthermore, its saponin contents are downright dangerous, especially for pregnant women. These saponins are toxic steroid derivatives that can disrupt red blood cells, causing diarrhea, vomiting and miscarriages.

On top of that, the process by which the agave root is converted into nectar is remarkably similar to the way corn starch is transformed into high fructose corn syrup.They are both highly chemical processes that use genetically modified enzymes, caustic acids, filtration chemicals and clarifiers. As you see it is all ''100% natural''.

Raw Cane Sugar

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This is just sugar marketed as a healthy alternative. The composition is exactly the same as plain sugar, it does not matter if it is ''raw'' or ''organic''. Your body will not tell the difference and its detrimental effects are the same.

Yes, raw cane sugar is still better given the fact that it contains more antioxidants (see last table). Still, it is like choosing between having a finger cut or being punched in the eye, none of them are desirable.

Brown sugar

Again, not much different from plain sugar. This is because it IS refined white sugar with some molasses (see them below in the post) added back to it. It is a bit better than white sugar because some of its nutrients have been added back, but still they are in minuscule amounts. At least it contains much more antioxidants than white sugar (see last table).

Coconut sugar

Photo: usesofcoconut

It is obtained by extracting and naturally dehydrating the sap of the coconut tree, therefore it is a minimally processed food.

It contains some nutrients like inulin (a prebiotic fiber), iron, calcium, zinc and potassium, short chain fatty acids, antioxidants and polyphenols.

Its GI is low (54), much more than that of sugar (60). However, it still contains a lot of fructose, which makes up the 35-45% of it.

Better than sugar? Yes.  A health food? Definitely not.

Brown rice syrup

This sweetener comes from exposing cooked rice starch to some enzymes that break it down into smaller sugars and then filtering the impurities. The resulting sugars are glucose molecules or chains of glucose, which also raise your blood sugar levels. In fact, its high GI (98) is one of the its major drawbacks as it is even higher than that of sugar.

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Another disadvantage of brown rice syrup is its arsenic content. Arsenic is a chemical that we eat in trace amounts daily. However, it can be a potential carcinogen in its inorganic form. A 2012 study found out that baby formula with brown rice syrup had 20 times more arsenic that the ones without it.
Although the FDA states that such low levels of arsenic are not harmful, its long-term effects are unknown. We should also bear in mind that the FDA defends the safety of high fructose corn syrup and soybean oil.

Yet another downside is its lacking in nutrients, so it is basically empty calories.

It does have a key advantage: it contains no fructose. As mentioned before, fructose is one the major issues with sugar because of the way it is metabolized. Fructose can only be processed by the liver, which turns it into fat and stores it, or delivers it to the blood rising your triglycerides. Both options result in all kinds of illnesses. On the other hand, all your cells can use glucose so it does not impair your health in such manner. (Side note: although fruits contain fructose, they do not have ANY detrimental effect on your health, quite the opposite.)

Maple syrup

It is a very natural sweetener obtained by boiling the sap of maple trees, which is collected by drilling a hole in the tree, and the filtering the impurities.

Photo: purecanadamaple.com

Photo: vtmapleproducts.com

There are different types of syrup depending on when the sap is harvested. The darker syrups are Grade B and they are collected later in the season. Grade A syrups are lighter, they do not contain as many minerals, vitamins and antioxidants, their flavor is not as strong and they are often more expensive.

Among its benefits, we find that it contains some minerals, especially manganese and zinc, but also calcium, iron, phosphorus, magnesium and potassium, and some B-vitamins.

It has a slightly lower GI (54) than sugar (65) the blood spike you get after eating it will be a bit smaller.

It also contains over 24 antioxidants, which are known to reduce oxidative damage, aging and disease by neutralizing free radicals. Maple syrup is still loaded with sugar and should only be consumed in moderation, but at least you will get an antioxidant load akin to eating a serving of nuts or berries.

Photo: organicfacts.net

Honey

Honey bees collect nectar from flowers, chew on it, digest the complex carbohydrates converting them into sugars, and regurgitate the resulting paste into honeycombs. Thus, the nutritional properties of the honey depend on the flowers the bees extracted the nectar from. It normally contains iron, vitamin and calcium, while sugar has absolutely no nutritional value.

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Several studies have shown the benefits of consuming honey:

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A 2009 trial revealed that feeding honey to diabetics for 8 weeks decreases their weight, triglycerides and total cholesterol while increasing their HDL ''good'' cholesterol. Nevertheless, it also raised a marker of blood glucose levels so diabetics should be cautious.

A 2004 study in healthy, diabetic, and hyperlipidemic subjects showed that honey does not spike blood sugar as much as dextrose (glucose molecule) or sucrose (a glucose bound to a fructose molecule). They also found out that honey reduced C-Reactive Protein (CRP), which indicates inflammation, and Homocysteine, which is related to disease. Moreover, it decreased LDL ''bad'' cholesterol and triglycerides while raising HDL ''good'' cholesterol.

It also increases the serum antioxidant capacity of humans, which is the ability to neutralize free radicals, and, in rats, it leads to significantly lower oxidative stress, triglycerides and fat gain than sugar or fructose.

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Due to its anti-bacterial and anti-fungal properties, it is effective as a natural antiseptic (prevents the growth of bacteria) so it can be used to treat pimples. Its topical applications also include speeding the healing of wounds. It deodorizes wounds, contains antimicrobial properties and stimulates wound tissue. A 1992 study concluded that ''Honey is thus an ideal topical wound dressing agent in surgical infections, burns and wound infections.''

A 2003 randomized, double blind, placebo controlled study showed that honey even decreases pain after tonsillectomy, reducing the analgesic requirements.

The GI ranges from 58 to 87, also depending on the source. Make sure you buy raw wildflower honey as it will have the lowest GI and the highest nutritional and antioxidant properties.

Bare in mind that 82% of honey is sugar and 40% fructose, which, as we have discussed, are not beneficial at all.

The best options are...

Blackstrap molasses

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This is the second best substitutes for sugar, which offers benefits without damaging your health and is even used as a health supplement. It is a by-product of the refining process of white sugar. The former is a thick syrup that contains all the nutritious value of the sugar cane:

• essential minerals including iron, calcium, zinc, copper, selenium, magnesium, manganese, potassium, copper, phosphorous, cobalt, sodium and especially chromium.
• B vitamins including niacin, pyridoxine, thiamine and riboflavin
• antioxidant capacity
• Lower GI than white sugar

Photo: organicfacts.net

Date sugar

Photo: nuts.com

This is the healthiest natural sweetener as a 2009 study that looked at the 12 most popular sweeteners revealed (see last table).

It is basically powdered dried dates so it retains all the nutrients and properties of the whole fruit, including fiber, magnesium, potassium and calcium.

Its GI remains unknown, but it should be close to that of dates which is lower than that of sugar.

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Phillips, KM.; Carslen, MH.; and Blomhoff, R. "Total Antioxidant Content of Alternatives to Refined Sugar." American Dietetic Association. Elsevier Inc., 2009.

References and recommended reading

Abou-Zaid, M.M.; Nozzolillo, C.; Tonon, A.; Coppens, M.D.; and Lombardo, D.A. "High-performance Liquid Chromatography Characterization and Identification of Antioxidant Polyphenols in Maple Syrup." Canadian Forest Service Publications. Government of Canada, Natural Resources Canada, Canadian Forest Service, 2008. Web. 2 Jan. 2016.

Al-Waili, NS. "Natural Honey Lowers Plasma Glucose, C-reactive Protein, Homocysteine, and Blood Lipids in Healthy, Diabetic, and Hyperlipidemic Subjects: Comparison with Dextrose and Sucrose." National Center for Biotechnology Information. U.S. National Library of Medicine, 2004. Web. 2 Jan. 2016.

"Artificial Sweeteners and Other Sugar Substitutes." Nutrition and Healthy Eating. MAYO CLINIC, 20 Aug. 2015. Web. 31 Dec. 2015.

Bahrami, Mohsen, Asal Ataie-Jafari, Saeed Hosseini, Mohammad-Hossein Forouzanfar, Mazaher Rahmani, and Mohammad Pajouhi. "Effects of Natural Honey Consumption in Diabetic Patients: An 8-week Randomized Clinical Trial." International Journal of Food Sciences and Nutrition CIJF Int. J. of Food Sc. & Nutrition 60.7 (2009): 1-9. Taylor & Francis. Web. 2 Jan. 2016.

Boroumand, Peyman, Mohammad Mahdi Zamani, Masoumeh Saeedi, Omid Rouhbakhshfar, Seyed Reza Hosseini Motlagh, and Fatemeh Aarabi Moghaddam. "Post Tonsillectomy Pain: Can Honey Reduce the Analgesic Requirements?" Anesth Pain Anesthesiology and Pain Medicine 3.1 (2013): 198-202. National Center for Biotechnology Information. U.S. National Library of Medicine. Web. 2 Jan. 2016.

Eckelkamp, Stephanie. "The Ultimate Ranking Of The 9 Most Popular Natural Sweeteners." Prevention. 21 Feb. 2015. Web. 31 Dec. 2015.

Efem, S. E. E., and C. I. Iwara. "The Antimicrobial Spectrum of Honey and Its Clinical Significance." Infection 20.4 (1992): 227-29. Springer Link. Web. 2 Jan. 2016.

Fallon Morell, Sally, and Nagel, Rami. "Agave Nectar: Worse Than We Thought." The Weston A. Price Foundation. 1 May 2009. Web. 31 Dec. 2015.

Gheldof, Nele, Xiao-Hong Wang, and Nicki J. Engeseth. "Buckwheat Honey Increases Serum Antioxidant Capacity in Humans." J. Agric. Food Chem. Journal of Agricultural and Food Chemistry (2003): 1500-505. ACS Publications. American Chemical Society. Web. 2 Jan. 2016.

Gheldof, N; Wang, XH; and Engeseth, NJ. "Identification and Quantification of Antioxidant Components of Honeys from Various Floral Sources." National Center for Biotechnology Information. U.S. National Library of Medicine, 9 Oct. 2002. Web. 2 Jan. 2016.

Gunnars, Kris. "10 Disturbing Reasons Why Sugar Is Bad For You." Authority Nutrition. 30 July 2015. Web. 31 Dec. 2015.

Gunnars, Kris. "6 Healthy Sugars That Can Harm You." Authority Nutrition. 2 Dec. 2015. Web. 31 Dec. 2015.

Gunnars, Kris. "Brown Rice Syrup: Good or Bad?" Authority Nutrition. 1 July 2015. Web. 2 Jan. 2016.

"Health Benefits of Molasses." Organic Facts. Organic Information Services Pvt Ltd., 19 Jan. 2013. Web. 31 Dec. 2015.

Heid, Markham. "You Asked: What's the Healthiest Sweetener?" Time. 24 Dec. 2014. Web. 31 Dec. 2015.

Holtcamp, Wendee. "Suspect Sweetener: Arsenic Detected in Organic Brown Rice Syrup." Environmental Health Perspectives. National Institute of Environmental Health Sciences, 1 May 2012. Web. 2 Jan. 2016.

Jull AB, Rodgers A, Walker N. "Honey as a Topical Treatment for Wounds." National Center for Biotechnology Information. U.S. National Library of Medicine, 8 Oct. 2008. Web. 2 Jan. 2016.

Kam, Katherine. "Sugar Health Effects: Is Refined Sugar Bad For You?" WebMD. 29 Aug. 2011. Web. 31 Dec. 2015.

Nemoseck TM, Carmody EG, Furchner-Evanson A, Gleason M, Li A, Potter H, Rezende LM, Lane KJ, Kern M. "Honey Promotes Lower Weight Gain, Adiposity, and Triglycerides than Sucrose in Rats." National Center for Biotechnology Information. U.S. National Library of Medicine, 2011. Web. 2 Jan. 2016.

Phillips, Katherine M.; Carslen, Monica H.; and Blomhoff, Rune. "Total Antioxidant Content of Alternatives to Refined Sugar." American Dietetic Association. Elsevier Inc., 2009. Web. 2 Jan. 2016.

Pope, Sarah. "Natural Sweeteners Video by Sarah Pope." The Weston A. Price Foundation. 29 July 2011. Web. 31 Dec. 2015.

Ravensthorpe, Michael. "The Health Benefits of Blackstrap Molasses." NaturalNews. 6 Nov. 2013. Web. 31 Dec. 2015.

"Questions & Answers: Arsenic in Rice and Rice Products." U.S. Food and Drug Administration. 11 Feb. 2015. Web. 2 Jan. 2016.