Nutrition Articles

The Truth about ''Natural'' Sweeteners

Does Sugar by Any Other Name Still Taste as Sweet?

936SHARES
Here’s a chart of how these sweeteners compare with one another and with regular table sugar:

Sweetener Serving size Calories Carbs Other nutrients of note
White (table) sugar 2 tsp 33 8 g None*
Blackstrap molasses 2 tsp 32 8 g Manganese (18% DV), copper (14% DV), iron (13% DV), calcium (12% DV), potassium (10% DV), magnesium (7%DV), vitamin B6 (5% DV), selenium (4% DV)
Rapadura 2 tsp 30 8 g None*
Sucanat 2 tsp 30 8 g None*
Turbinado sugar 2 tsp 30 8 g None*
Evaporated cane juice 2 tsp 30 8 g Riboflavin (3% DV), potassium (1% DV), manganese (1% DV), copper (1% DV), iron (1% DV)
Agave nectar syrup 2 tsp 40 8 g None*
Brown rice syrup 2 tsp 40 10 g None*
Honey 2 tsp 43 11 g None*
Maple syrup 2 tsp 45 9 g Manganese (22% DV), zinc (4% DV)

*Less than 0.5% DV of any vitamins or minerals

SparkPeople's Licensed and Registered Dietitian, Becky Hand, notes that published recommendations say to limit added sugars from all sources to no more than 10%-15% of total calorie intake, which is 120 calories (7.5 tsp) of sugar for a 1,200-calorie diet. 

The bottom line is that sugar is sugar. Too much sugar—whether it’s marketed as “natural” or not—can harm your health.  Even sweeteners touted as natural or nutritious, like the ones discussed here, don’t typically add a significant source of vitamins or minerals to your diet. But in moderation, there’s nothing wrong with the sweetness that a little sugar adds to life. So if you’re going to eat it, eat the good stuff...just not too much of it. (Need help figuring out where hidden sugar may be lurking in your food? Check out this helpful resource from the USDA.)

This article has been reviewed and approved by licensed and registered dietitian, Becky Hand, and Tanya Jolliffe, a SparkPeople healthy eating expert.
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
‹ Previous Page   Page 3 of 3  
Got a story idea? Give us a shout!
936SHARES

About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

x Lose 10 Pounds by January 19! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.