24 Types of sugars and sweeteners damaging your health

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Not all types of sugars and sweeteners on the nutrition facts labels are classified as ‘Sugar’. This can mislead some individuals into consuming more sugar than they actually think. Sugar is an important part of our diet but, not all sugars are created equal. From table sugar to corn syrup to the natural sugars found in fruits, there are many different types of sweeteners that have varying effects on our health.

In this blog post, we’ll explore some of the most common types of sugars and sweeteners like glucose, fructose, lactose, and sucrose. We’ll learn about where they come from, their chemical structures, how our bodies metabolize them, and their health impacts. We’ll also touch on some of the sweeteners food manufacturers have created like high-fructose corn syrup and the pros and cons associated with their consumption.

Understanding the differences between natural sugars and added sugars, and even how certain natural sugars compare to others, allows us to make informed decisions about the foods we eat.

Here’s a list of various types of sugars and sweeteners along with brief explanations:

Natural types of sugars and sweeteners

Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose)

1. Sucrose:
   • Description: Commonly known as table sugar, sucrose is a disaccharide composed of glucose and fructose. It is found naturally in many fruits and vegetables, but is also extracted from sugar cane and sugar beets to make refined white table sugar. Sucrose appears as small, colorless or white crystals with an intensely sweet taste. This is the most common types of sugars and sweeteners on the list available in stores for purchase.
   • In the human body, sucrose is easily digested and broken down into its individual monosaccharides in the small intestine so it can be absorbed into the bloodstream. It is a carbohydrate that provides 4 calories per gram. Once absorbed, sucrose spikes blood glucose levels quickly leading to a fast release of insulin. Overconsumption has been linked to increasing risks for obesity, diabetes, cardiovascular disease, and other health issues – especially when combined with a diet high in fat and processed foods and low in fiber and nutrients.
2. Glucose:
   • Description: A simple sugar that serves as a primary source of energy in the body and is found in various foods. .As the most abundant free sugar in the body, glucose helps break down fatty acids, amino acids, and lactose. It supports the biological functions of red blood cells and the brain which depend solely on glucose for energy. An excessive or insufficient amount of glucose in the bloodstream can lead to diabetes and hypoglycemia respectively. Proper glucose metabolism is key for maintaining normal blood sugar levels.
3. Fructose:
   • Description: Fructose is a type of simple sugar that is found naturally in many fruits, honey, and some vegetables. It is a monosaccharide, which means it is a single sugar molecule that cannot be broken down further by the body during digestion. A natural sugar found in fruits, honey, and some vegetables; often used as a sweetener. Fructose is one of the healthiest types of sugars and sweeteners on the list when consumed through fresh fruits and vegetables.
4. Agave Nectar:
   • Description: Agave nectar is primarily composed of fructose and glucose, with a higher concentration of fructose (between 70-90%) than regular table sugar. It also contains small amounts of other sugars like sucrose and inulin (a type of fiber). Agave nectar is sweeter than regular sugar, with a sweetness level ranging from 1.4 to 1.6 times sweeter than sucrose, depending on the fructose concentration.
   • There has been some debate and controversy surrounding the potential health effects of agave nectar, particularly due to its high fructose content. Excessive consumption of fructose has been linked to potential health risks like obesity, fatty liver disease, and insulin resistance.
5. Honey:
   • Description: Honey is one of the best natural types of sugars and sweeteners with many nutritional content. This natural sweetener is produced by bees using nectar collected from flowers. Honey is primarily composed of glucose and fructose, along with water and other minor substances like amino acids, vitamins, minerals, and antioxidants. In comparison to the many different types of sugars and sweeteners on the list, honey is considered the healthiest option.
6. Lactose:
   • Description: A disaccharide sugar present in milk; consists of glucose and galactose. In humans, the ability to fully digest lactose depends on having sufficient levels of the lactase enzyme to properly break it down. Individuals with lactase deficiency cannot effectively separate lactose into glucose and galactose in the small intestine, resulting in gastrointestinal issues and limiting their dairy intake. Even those who tolerate standard cow’s milk typically see declining lactase production as they age. Some alternatives include lactose-free milk, nut-based milks, yogurt which contains lactase enzymes, and lactase enzyme tablets which can aid digestion.
7. Maltose:
   • Description: Maltose is formed during the breakdown of starch by enzymes, a process known as malting. It is a product of the partial hydrolysis of starch, which is a polysaccharide found in grains, potatoes, and other plant-based foods.. Formed by the breakdown of starch; found in malted foods and beverages.
8. Galactose:
   • Description:  Galactose is an isomer of glucose, meaning it has the same chemical formula (C6H12O6) but a different structural arrangement of atoms. Galactose is an isomer of glucose, meaning it has the same chemical formula (C6H12O6) but a different structural arrangement of atoms
   • Sources: Galactose is primarily obtained from the digestion of lactose, which is the sugar found in milk and dairy products. Lactose is a disaccharide composed of one molecule of galactose and one molecule of glucose. It is also found in small amounts in certain fruits, such as bananas, tomatoes, and persimmons.
9. Raw Sugar:
   • Description: Raw sugar is one of the healthiest types of sugars and sweeteners on this list due to the fact it  is minimally processed, retaining more of the natural molasses and nutrients found in sugarcane juice. It is typically light brown in color and has a coarser texture than refined white sugar. Raw sugar is often used as a sweetener in beverages and baking. It is considered to be less processed than white sugar and may contain slightly more nutrients, such as iron, calcium, and potassium

Chemically processed types of sugars and sweeteners

1. High Fructose Corn Syrup (HFCS):
   • Description: HFCS is one of the most popular types of sugars and sweeteners produced by converting corn starch into glucose syrup, which is then further processed using enzymes to increase the fructose content. HFCS typically contains either 42% or 55% fructose, with the remaining sugars being glucose and other simple sugars. This gives it a similar sugar profile and sweetness to regular sucrose (table sugar).
   • Health concerns: There has been much debate and controversy surrounding the potential health effects of HFCS. Some studies have linked high consumption of HFCS to obesity, type 2 diabetes, and other metabolic issues, although the evidence is not conclusive.
2. Molasses:
   • Description: Molasses is produced during the refinement of sugarcane or sugar beets. As the sugarcane or beets are processed to extract sucrose (table sugar), a thick, dark syrup is left behind – this is molasses. Molasses is primarily composed of sucrose, glucose, and fructose, but it also contains some vitamins and minerals like iron, calcium, magnesium, and potassium.
3. Maple Syrup:
   • Description:Maple syrup is a natural sweetener made from the sap of sugar maple trees. It is produced by tapping the trees and collecting the sap, which is then boiled down to evaporate the water and concentrate the sugars. The result is a sweet, viscous liquid with a rich, caramel-like flavor.Maple syrup is commonly used as a topping for pancakes, waffles, and French toast, but it can also be used in baking, cooking, and as a sweetener for various dishes.
4. Coconut Sugar:
   • Description:Coconut sugar, also known as coconut palm sugar or coco sugar, is a natural sweetener made from the sap of coconut palm trees. It is produced by collecting the sap from the flower buds of the coconut palm and then evaporating the moisture to form granules. Coconut sugar has a caramel-like flavor and can be used as a substitute for white or brown sugar in cooking and baking.Coconut sugar is often touted as a healthier alternative to regular sugar because it contains some nutrients, including iron, zinc, calcium, and potassium. It also has a lower glycemic index (GI) than regular sugar, meaning it does not cause a rapid spike in blood sugar levels. This is one of the most uncommon types of sugars and sweeteners on the list to find in shops and supermarkets.
5. Brown Sugar:
   • Description: Brown sugar is a type of sugar that is typically brown in color and has a moist texture. It is made by mixing white sugar with molasses, which gives it its characteristic color and flavor. Brown sugar is commonly used in baking and cooking to add sweetness and moisture to dishes. It has a slightly caramel-like flavor due to the presence of molasses. Browne sugar can be confused with raw sugar at times due to their identical appearance.
6. Powdered Sugar (Confectioner’s Sugar):
   • Description: Finely ground white sugar mixed with a small amount of cornstarch; used for dusting desserts.
7. Date Sugar:
   • Description: Date sugar primarily consists of fructose and glucose, the same sugars found in regular granulated sugar. However, it also contains small amounts of fiber, minerals, and antioxidants from the dates themselves. Date sugar has a lower glycemic index than regular sugar, meaning it may not cause as rapid a spike in blood sugar levels. Dates may be one of the most expensive types of sugars and sweeteners on the list, since the trees take a while to produce.
8. Barley Malt Syrup:
   • Description:  Barley malt syrup has a distinct, rich, and slightly nutty flavor that is often described as having notes of caramel or molasses. It imparts a deep, malty taste to baked goods and other foods. While barley malt syrup does provide sweetness, it is not as sweet as table sugar or other concentrated sweeteners. Its sweetness is often described as having a complex, malty profile rather than a purely sweet taste.
9. Rice Syrup:
   • Description: Rice syrup is primarily composed of maltose and glucose, making it a complex carbohydrate. It also contains small amounts of amino acids and trace minerals from the rice. Rice syrup is less sweet than regular table sugar (sucrose), with a sweetness level of about half to two-thirds that of sucrose. It has a distinct, mild, and slightly nutty flavor. Rice syrup is commonly used as a sweetener in various foods, such as baked goods, cereals, granolas, energy bars, and sauces. It is also used as a binding agent and can help retain moisture in baked products.
10. Corn Sugar (Dextrose):
    • Description: A simple sugar derived from corn; commonly used in food and beverage production.
11. Treacle:
    • Description: Treacle is produced during the refinement of sugar cane or sugar beets. It is the syrupy residue left after the majority of the sucrose (table sugar) has been extracted. Treacle is primarily composed of sucrose, glucose, and fructose, along with various other compounds like minerals, vitamins, and antioxidants that contribute to its distinct flavor and color. Treacle is commonly used in baking, particularly in traditional British recipes like gingerbread, treacle tarts, and sticky toffee pudding. It can also be used as a sweetener in sauces, marinades, and beverages.
12. Sorghum Syrup:
    • Description: Extracted from the juice of sorghum plants; has a sweet, molasses-like flavor.
13. Golden Syrup:
    • Description: A light amber-colored syrup with a unique toffee-like flavor; commonly used in British cooking.
14. Invert Sugar:
    • Description: A mixture of glucose and fructose formed by hydrolyzing sucrose; used in confectionery.
15. Blackstrap Molasses:
    • Description: The darkest and most concentrated molasses; rich in minerals and vitamins. In comparison to other types of sugars and sweeteners on the list, Blackstrap Molasses is one of the healthiest option due to its nutrient content. However the taste isn’t very pleasant.

Conclusion on the different types of sugars and sweeteners

Among the many different types of sugars and sweeteners not all sugars are made equal. From naturally occurring sugars like fructose in fruit to added sugars like sucrose in candy, the distinctions in chemical structure, source, processing, and metabolism can have notable impacts on our health. Be sure to visit our blog on the top 21 foods very high in sugars to avoid

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Understanding these different types of sugars and sweeteners allows us to make more informed choices when buying foods or sweetening your tea or drinks. When possible, choose whole, minimally processed sources of glucose like fruits, vegetables, whole grains, beans, peas and lentils which offer nutritional benefits without spiking blood sugar. Limit added sugars, especially in their concentrated forms.

Additionally, explore alternatives like stevia and monk fruit which provide sweetness without calories or metabolic effects. If using traditional sugars, do so sparingly by following recommended guidelines. For an additional list of sugar alternatives, visit the Boston University website for more information.

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