Different Types of Sugar and Sweeteners

There are so many different types of sugar and sweeteners. Whether if be natural or artificial. It’s hard to avoid eating something when you’re not sure what to avoid. Whenever you see saccharide it means sugar.

Monosaccharide- Simple sugar, most basic form of carbohydrates unable to be broken down any further

Disaccharide- Double sugar

Polysaccharide-known for storing energy as starch or glycogen. Some common dietary starches are rice, potatoes, wheat and corn.

I’ve created this list as something you can use as a resource while at home or out. The glycemic index is very important to everyone while the insulin response level tends to be more specific to those that have metabolic damage (diabetes). If your goal is weight loss it is best to avoid sugar or sweeteners that cause an insulin response because they can stall your weight loss. Although I’ve posted pictures of each type of sugar or sweetener I’ve only included links to the ones I’d recommend, their names are also highlighted in each section.

Sugar

ALLULOSE Sweetener - Zero Net Carb Keto Sugar - Natural Sugar Alternative - Low Calorie Sweetener - Made in the USA - Granular Powder - (16 oz.)

Monosaccharide

Simple sugar, glucose, fructose, (high fructose corn syrup) galactose, allulose

Allulose is a naturally occurring sugar that is absorbed by the small intestine but not metabolized by the body. This is a new sweetener on the market, it does not raise blood glucose or insulin. More information HERE

Glycemic Index

Glucose-100

Fructose-25

Galactose-25

Allulose-0

Insulin Response

Glucose- YES

Fructose- YES

Galactose- YES

Allulose- NO

Disaccharide

Table sugar, sucrose, maltose, lactose, dextrose -in the body turns into glucose and fructose

Glycemic Index

Sucrose-65

Maltose-105

Lactose-45

Dextrose-100

Insulin Response

Sucrose- YES

Maltose- YES

Lactose-YES

Dextrose-YES

Polysaccharide

Maltodextrin

Highly processed, easily digestible, made from corn, rice, potato starch or wheat. Used as a carbohydrate supplement. Often found in soft drinks and candy.

Glycemic Index

Maltodextrin-110

Insulin Response

Maltodextrin-YES

Modified Sugar

Brown Rice Syrup, Agave Syrup

Glycemic Index

Brown Rice Syrup-25

Agave Syrup-15

Insulin Response

Brown Rice Syrup-YES

Agave syrup-YES

Sugar fiber

Oligofructose, Inulin

Glycemic Index

Oligofructose-1

Inulin-1

Insulin Response

Oligofructose-YES

Inulin-YES

Natural Sugar

Fructooligosaccharide

Maple syrup, Honey, Sorghum Syrup, Coconut Sugar, Yacon Syrup, Cane Juice

Yacon Syrup is also thought to be a good prebiotic

Glycemic Index

Maple Syrup-54

Honey-50

Sorghum Syrup-50

Coconut Sugar-35

Yacon Syrup-1

Cane Juice-45

Insulin Response

Maple syrup-YES

Honey-YES

Sorghum Syrup-YES

Coconut Sugar-YES

Yacon Syrup-Likely not, but not a lot of studies are done

Cane Juice-YES

Artificial Sweeteners

Aspartame/Equal, Saccharin, Sucralose/Splenda, Acesulfame potassium/Ace K, Neotame/Nutrisweet and Equal, Cyclamate/Sweet N Low

These sweeteners are typically seen in soda, if you are buying soda unfortunately the best (of the worst) is aspartame. Sweetener in soda varies by country, so read your labels!

Glycemic Index

Aspartame-0

Saccharin-0

Sucralose-0

Acesulfame potassium-0

Neotame-0

Cyclamate-0

Insulin Response

Aspartame-NO

Saccharin-MAYBE

Sucralose-NO, but Splenda is cut with dextrose as a bulking agent which does affect insulin levels

Acesulfame Potassium-YES