Comparing Sweeteners
There are so many sweetener options available on the market today. This chart is meant to serve as a beginner introduction to allow you to see the basic differences between several options. Texas A&M encourages you to continue to research what is best for your body and your health, as every individual is different and has different needs. There are a few other ways to add sweetness and moisture to your dishes which are not included in this chart, such as pureed bananas, dates, pureed pumpkin, applesauce.
| Type of Sugar | Pros | Cons |
| White Sugar | Affordable, provides a good texture when added to cooking, a pleasant sweetness, and familiar | Harsher on blood sugar, can be inflammatory to the body causing digestive issues, can be addictive |
| Brown Sugar | Has more moisture than white sugar, retains more minerals than white sugar (though still low amount), richer flavor than white sugar | Some processing concerns (some brown sugar is just white sugar with molasses added), high in calories, poor for dental health, can cause digestive issues like white sugar |
| Coconut Sugar | Lower glycemic index than white sugar, produced more naturally than other sugar methods, nutrient content will be better than white sugar, more sustainable | More expensive, can be harder to find, coconut sugar contains fructose which can cause metabolic issues |
| Turbinado Sugar | Not as processed as white sugar, will retain some natural color and flavor, retains slightly higher minerals than white sugar, coarser texture which can be desirable for some recipes | More expensive than white sugar, higher calorie impact, similar impact on dental health and digestive issues if over consumed |
| Stevia (Truvia) | Zero calories, low glycemic impact, derived from a plant making this a more natural option, sweeter than sugar, won’t contribute to tooth decay | While natural, it may be processed unnaturally or had additives, can be found to have bitter aftertaste, can cause digestive issues, some people are sensitive to this & it will not provide the same texture as normal sugar |
| Monk Fruit | Zero calories, low glycemic impact, no aftertaste, provides sweeter taste than white sugar, has natural origins | Can be more expensive, harder to find, natural sweetener but some processors will include additives, does not provide the same texture as white sugar, could be individual allergies |
| Agave | Natural sweetener, low glycemic index, vegan and plant based, liquid form which makes it easy to incorporate into recipes, sweeter than sugar | High fructose content, high calorie, processing may reduce its nutritional value, although natural and low glycemic index–it still has an impact on blood sugar and it can be marketed as diabetic friendly though not always the case |
| Honey | Natural sweetener, variety in flavoring, antimicrobial properties, energy boost due to its natural sugar, nutritional benefits (contains some vitamins, minerals and antioxidants) | High sugar content, high in calories, not vegan, not safe for infants under a year, some processing will have honey contaminated with pesticides |
| Splenda (Sucralose) | Zero calories, no effect on blood sugar, long shelf life, it tastes similar to sugar | Can cause digestive issues such as gas, bloating, diarrhea, some lingering skepticism over long -term effects of artificial sweeteners, potential for misuse, negative environmental impact |
| Sweet n Low (Aspartame) | Zero calories, no effect on blood sugar, long shelf life, versatile, tastes similar to sugar | Phenylalanine sensitivity for some people, aftertaste complaints, negative environmental impact, misuse and overconsumption, skepticism over long-term effects of artificial sweetener |
- Glycemic index (GI) – how harsh a food will spike your blood sugar
- Food with a higher GI will spike your blood sugar faster
- Food with low GI will be more gradual and is better for you
- Turbinado sugar is also referred to as raw sugar or refined cane sugar