The average American consumes 150 lbs of sugar a year! There are many options to sweeten food, often seems like too many. Glucose, fructose, sucrose, maltodextrin, corn syrup, etc. Not to mention all the artificial sweeteners that can cause problems. Sugar is added to processed foods so that you may not notice it.
For that and other reasons, you want to ideally only eat desserts you make!
What kinds of sugar should I use (and avoid)?

Chronic elevated blood sugar not only indicates diabetes tendency, it is also a factor for many, if not all, degenerative diseases, such as, autoimmune diseases, hyperthyroid/hypothyroid condition, arteriosclerosis, obesity, arthritis etc.

One description of sugars is the ‘glycemic index’ (GI), which is a comparison to the sugar glucose. Glycemic Index measures blood sugar level increase from carbohydrate consumption. A lower glycemic response usually equates to a lower insulin demand and may improve long-term blood glucose control and blood lipids, therefore reduce the risk of many degenerative diseases.

However, even if the glycemic index of refined sugars can be low, medium or high, each of them provides about four calories per gram, and none of them constitute a significant source of important nutrients. This information should help indulge your sweet tooth with some better alternatives to white refined sugar.

Most sugars are refined. Although some are marketed as being more natural and healthful, sugar in these forms is not found naturally. A glycemic index of 55 or below is low and is considered a more healthful choice, while a GI of 70 or above should generally be avoided. Medium-GI foods, with a GI between 56 and 69, can be consumed in moderation.

Our goal is to find a natural sugar which has a low glycemic index but is packed with nutrients. I will list them from the most harmful to the most healthful choices.

Avoid

Maltodextrin

Maltodextrin is a sweetener that you probably don’t have in your cupboards, but that is commonly added in many processed foods. Avoid foods with this ingredient in the ingredient list because of its very high glycemic index of 150.

Dextrose or Glucose

Pure glucose is used as a reference when testing the glycemic index value of most foods. Glucose has a very high glycemic index, ranked at 100. Many processed foods contain dextrose as part of their ingredients.

High Fructose Corn Syrup

Corn syrup has a GI value of 75, which falls in the high GI category. The glycemic index of high-fructose corn syrup hasn’t been evaluated and may vary, depending on its proportion of fructose to glucose, which varies with the type of high-fructose corn syrup used. Clinically, I found many patients are highly sensitive to it.

Table Sugar

The regular sugar found in most people’s kitchens is called sucrose. The GI of table sugar is 60, on average, which makes it a medium-GI sugar. However, it’s ultra refined process makes it totally void of nutrient and the body has to use much reserves to process it.

Moderate Consumption

Fructose

Fructose is the natural sugar found in fruits. It can be extracted and is also sold as a white powder, similar to table sugar. It has a sweeter taste, so smaller amounts can be used, and it has a low-GI value between 12 and 23.

Coconut Palm Sugar

Coconut palm sugar is made from the sap of the coconut palm tree, which is boiled and then processed into small granules. This sugar has a low GI value of 35.

Cane Juice/Sugar

Sugar cane juice has a GI of 43, and evaporated cane juice has a GI of 55, which are both considered low GI values. These sweeteners are less refined than most sugar and often marketed as healthy sugars but still have to undergo a few processes to be produced. Like all sugars, they should be consumed in moderation.

Brown Rice Syrup

Brown rice syrup is produced from rice, as its name suggests. It has a low GI value of 25.

Raw Agave Syrup

Agave syrup, also called agave nectar, is produced from a plant called blue agave cactus. Because of its high fructose content, agave syrup has a low glycemic index value, ran ging between 10 and 19. It is 1.5 times sweeter than table sugar and does not spike insulin, however it still makes its way in the blood stream to triglycerides.

Recommendations

Stevia

Native to Paraguay, it is a small green plant bearing leaves that have a taste that can be 30 times sweeter than sugar. The human body does not metabolize the sweet glycosides (they pass right through the normal elimination channels), the body obtains no calories from Stevia. Processed forms of pure Stevia can be 70-400 times sweeter than sugar. Whether these products are called Stevia, Stevioside, Rebaudioside, Stevia Extract, or Stevia Concentrate, if they are in their pure unadulterated form they do not adversely affect blood glucose levels and may be used freely by both diabetics and hypoglycemics. For people with blood sugar, blood pressure or weight problems Stevia is the most desirable sweetener.

However, in all of its current forms Stevia has a taste unique to itself. Along with its sweetness there is also a bitter component. If you happen to like it, it will work great for you.

Note: I personally also use date sugar and maple syrup because of their rich favors and high nutrient content even though their glycemic index is at the mid range. Try to find the most raw and non processed form, otherwise the nutrient content will be much lower.

Date Sugar
Date sugar is not really sugar but is dried dates, chopped up into small pieces, then ground. It’s considered a natural and non-processed wholesome food with high fiber, vitamins, and minerals. While it can substitute an equal amount of granulated or brown sugar, it doesn’t dissolve in liquids, doesn’t melt, and can clump, making it impractical for some types of baking. Nutritionally, it is superior to sugar.

Xylitol

Xylitol is the commercial name for a naturally occurring sugar called xylose commonly derived from corncobs and birch trees. It is much like many other sugars, but with a significant difference – the xylose molecule contains only 5 carbon atoms rather than the 6 present in most other sugars. This molecular difference is the key to xylitol’s beneficial qualities both as a food source and as a bacterial inhibitor in both medical and dental use.

Xylitol has no Aftertaste. It has 40% fewer calories then table sugar. Xylitol is an ideal alternative sweetener in foods prepared for weight loss or for anyone concerned about the overuse of sugar in their diet.