Disclaimer: The information provided is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or dietary concerns. Listen to your body and prioritize your health and well-being.
Types of Sugar
There are different types of sugar: lactose, fructose, added sugars (such as white sugar, corn syrup, high-fructose), and sweeteners (such as stevia, aspartame, xylitol, erythritol). Each type has different effects on the body.
If you consume dairy, you’re getting lactose. If you eat fruit, fructose is part of it. But if you eat processed foods, it’s likely that added sugar or sweeteners are used to make the product sweet. When it comes to maple syrup and honey, these are natural sweeteners, which many consider healthier options. They contain small amounts of vitamins, minerals, and antioxidants, giving them slight nutritional value compared to white sugar. For example, maple syrup is rich in zinc and manganese, while honey has antioxidants and mild antibacterial properties. However, both are calorie-dense and affect blood sugar levels similarly to other sugars, so they should be consumed in moderation.
It’s important to recognize that lactose and fructose contain nutrients that serve specific purposes for the body, whereas added sugars and sweeteners have limited nutritional value. Added sugars contribute calories, while sweeteners provide little to no calories.
Why Am I Mentioning This?
Often, there is fear around sugar. You don’t need to worry about natural sugars from dairy and fruits, as they contain essential nutrients. However, monitoring added sugars and sweeteners can be helpful, as they can sometimes cause digestive issues, like bloating, similar to how lactose can affect those who are lactose intolerant. Sweeteners like sugar alcohols (e.g., xylitol and erythritol) are often used to reduce calories but may cause bloating and digestive discomfort for some people.
Try to be mindful of how sugar and sweeteners affect your well-being and see if adjusting your intake makes you feel better.
Macros of Different Types of Sugar
Here’s a list of different types of sugar, with macros (carbohydrates, protein, fat) and micronutrients for one serving:
White Sugar
15g (1 serving):
Carbohydrates: 15g
Protein: 0g
Fat: 0g
Micronutrients: 0g
Brown Sugar (e.g., cane sugar)
15g (1 serving):
Carbohydrates: 15g
Protein: 0g
Fat: 0g
Micronutrients: 0g
Honey
15g (1 serving):
Carbohydrates: ~12g
Protein: 0.1g
Fat: 0g
Micronutrients: Contains small amounts of vitamins and minerals (e.g., B vitamins, vitamin C, iron)
Corn Syrup
15g (1 serving):
Carbohydrates: ~15g
Protein: 0g
Fat: 0g
Micronutrients: 0g
High-Fructose Corn Syrup
15g (1 serving):
Carbohydrates: ~15g
Protein: 0g
Fat: 0g
Micronutrients: 0g
Fructose
15g (1 serving):
Carbohydrates: ~15g
Protein: 0g
Fat: 0g
Micronutrients: 0g
Lactose
15g (1 serving):
Carbohydrates: ~15g
Protein: 0g
Fat: 0g
Micronutrients: 0g
Sweeteners
Stevia (for 15g of sugar equivalent):
Carbohydrates: 0g
Protein: 0g
Fat: 0g
Micronutrients: 0g
Aspartame (for 15g of sugar equivalent):
Carbohydrates: 0g
Protein: 0g
Fat: 0g
Micronutrients: 0g
Xylitol (for 15g of sugar equivalent):
Carbohydrates: ~12g
Protein: 0g
Fat: 0g
Micronutrients: Small amounts (e.g., B vitamins)
Erythritol (for 15g of sugar equivalent):
Carbohydrates: 0g
Protein: 0g
Fat: 0g
Micronutrients: 0g
Honey
15g (1 serving):
Carbohydrates: 12.7g
Protein: 0.0g
Fat: 0.0g
Minerals:
Calcium: 1.0 mg
Potassium: 10.6 mg
Iron: 0.1 mg
Maple Syrup
15g (1 serving):
Carbohydrates: 13.3g
Protein: 0.0g
Fat: 0.0g
Minerals:
Calcium: 8.0 mg
Potassium: 27.7 mg
Iron: 0.1 mg
Fructose (from fruits)
Apple (150g, 1 serving):
Macros:
Carbohydrates: ~20g (primarily fructose)
Protein: ~0.5g
Fat: ~0.3g
Micros:
Vitamin C: ~8 mg
Potassium: ~150 mg
Fiber: ~4.4g
Pear (180g, 1 serving):
Macros:
Carbohydrates: ~27g
Protein: ~0.6g
Fat: ~0.2g
Micros:
Vitamin C: ~7 mg
Potassium: ~206 mg
Fiber: ~5.5g
Banana (120g, 1 serving):
Macros:
Carbohydrates: ~27g
Protein: ~1.3g
Fat: ~0.3g
Micros:
Vitamin C: ~10 mg
Potassium: ~358 mg
Fiber: ~3.1g
Orange (130g, 1 serving):
Macros:
Carbohydrates: ~15.5g
Protein: ~1.2g
Fat: ~0.2g
Micros:
Vitamin C: ~70 mg
Potassium: ~237 mg
Fiber: ~3.1g
Grapes (150g, 1 serving):
Macros:
Carbohydrates: ~27g
Protein: ~0.6g
Fat: ~0.3g
Micros:
Vitamin C: ~4 mg
Potassium: ~288 mg
Fiber: ~1.5g
In Summary not all sugar is the same (e.g., sugar has varying nutrients). Personally, I use honey or maple syrup if I bake or want to add extra sweetness, and I occasionally use white sugar in some foods or date/banana purée. I avoid artificial sweeteners as they cause bloating and discomfort for me. I consume a lot of fruits and get sugar in the form of fructose, which works well for me. We’re all different, so what works for one may not work for another. Start by being curious about what you eat to learn how you can use food to feel better.
Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.
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