Sugar List




The Good: Zero Fructose Sweet Things






Glucose-based sweeteners:

  • Corn Syrup (check the label: make high fructose corn syrup is not listed)
  • Malt, known by brewers as Dry Malt Extract (DME) & liquid Malt Extract (LME)
  • Dextrose Monohydrate, AKA glucose, dextrose, corn sugar, grape sugar
  • Dextrose Anhydrous: expensive to buy, can be derived from Dextrose Monohydrate, may be useful in highly water-sensitive recipes.
  • Trehalose: I didn't even know it existed. Helpful in making candy, and also comes with a surprising list of potential health benefits. Expensive, though, and can be laxative if consumed in high enough quantity. Interesting stuff, read more on Wikipedia.

The Bad: Avoid these in "ready to eat" foods:








Just say NO!
  • High Fructose Corn Syrup 50% fructose average, but it varies, and can be considerably higher. Be wary, it is not the same as table sugar. If you disagree, read this.
  • All artificial sweeteners. 
    • They all hit that super-high sweet note on our taste buds, same as fructose, and makes us less sensitive to the more subtle natural sweetness of food. 
    • Benefits are inconclusive. Artificial sweeteners affect blood sugar control, and may actually be contributing to diabetes et al. Do some google research. Drinking diet soda didn't lead to a thinner, healthier "me", while reduced fructose, zero artificial sweeteners, and increased fiber has.
Fructose carriers to avoid, listed from most to least:
  • Agave  is extremely bad!!! 70-90% fructose
  • Honey has a 55% fructose to glucose ratio
  • Grape juice 50% or more
  • Sugar, aka sucrose, 50% fructose
  • Molasses 50% fructose; has concentrated brown sugar taste, useful in small amounts as flavoring.
  • Turbinado Sugar 50% fructose; a large-crystal amber sucrose with a touch of molasses.
  • Maple Syrup 50% fructose. Darker varieties have more flavor.

The Ugly: Use with care in Dex+ recipes for flavor and/or a touch of "high" sweetness.



Fructose carriers:
  • Honey has a 55% fructose to glucose ratio
  • Sugar, aka sucrose, 50% fructose
  • Molasses 50% fructose; has concentrated brown sugar taste, useful in small amounts as flavoring.
  • Turbinado Sugar 50% fructose; a large-crystal amber sucrose with a touch of molasses.
  • Maple Syrup 50% fructose; has a lovely maple flavor; darker syrup has stronger flavor.



 

Uncertain, Maybe ok in small amounts.





I don't use these.

  • sugar alcohols technically aren't "sugar"; "acceptable" in moderation but do not consume in excess, can cause weight gain.
  • Stevia: From what I can tell, it's not actually bad to eat. It has the "high" sweet plus a significant bitter note. Usually when I want to add sweet, I don't want to add bitter. If eaten regularly, it will likely skew the taste buds the same way artificial sweeteners do. I may use this for making soda syrups, because adding a bitter touch might be good. Choose between extracted or whole leaf.
    • Extract: Stevia in the Raw is my choice, because the filler they use is dextrose. Another good choice would be Liquid ExtractThis stuff is a powder that has nothing added to it at all, but would be easier to over-sweeten with. 
    • Whole leaf: I tried to go all-natural with powdered stevia leaf, and found it to be pretty wild tasting, like eating super-sweet grass clippings; not sure what I'd put it in. I'll pass on getting a plant and pulling off leaves.

For more info:

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