Q & A

You have questions. We have answers.

Why do we crave sweetness?
People have evolved from the hunter-gatherers when sweetness indicated that a food was safe to eat. Sweetness was and still is a key taste marker to survival and good health. Sugars as carbohydrates are an important supply of energy to the body. This energy was essential to our survival in our not-so-distant, hunter-gatherer past. However, over the last 12,000 years our way of life has changed significantly. In contrast to our past, an abundance of calories is not essential, but the craving for sweet things remains.(1)

Is honey healthier than sugar or high fructose corn syrup?
No. All caloric (nutritive) sweeteners are carbohydrates that provide energy our bodies need. Honey does contain minor amounts of proteins, amino acids, vitamins and minerals, but all of these compounds together make up less than 0.5% of honey. You would have to consume vast quantities to gain any nutritional value. (2)

Are some sweeteners better for your teeth than others?
Yes. Polyols such as xylitol, sorbitol and erythritol do not contribute to dental caries (cavitites). Likewise, low-calorie sweeteners such as aspartame and saccharin do not contribute to tooth decay because they are used in such minute quantities. All caloric (nutritive) sweeteners, including sugar, honey and high fructose corn syrup, contain carbohydrates that “feed” bacteria in the mouth and can contribute to tooth decay. However, fructose is the least cariogenic of the nutritive sweeteners. Cavities occur when bacteria in dental plaque break down starches and sugars to form acids that can destroy tooth enamel. (3)

Are some caloric (nutritive) sweeteners more natural
than others?
No. All the major caloric (nutritive) sweeteners including sugar, honey and high fructose corn syrup require processing to make the final sweetener. All are considered natural food ingredients under the U.S. Food and Drug Administration’s definition of the term “natural.” Under FDA rules, “natural” means that “nothing artificial or synthetic (including all color additives regardless of source) has been included in, or has been added to, a food that would not normally be expected to be in the food.” (4)

Are all caloric (nutritive) sweeteners metabolized similarly?
Yes. The body digests caloric (nutritive) sweeteners by breaking them into smaller units, primarily glucose and fructose. These “simple” sugars are absorbed into the bloodstream, where they are transported to the cells of the body and are then converted into energy. Though the individual sugars are metabolized by different pathways, this is of little consequence since the body sees the same mix of sugars from caloric (nutritive) sweeteners, regardless of source. (2)

What benefits do nutritive sweeteners provide other than sweetness?

• They provide texture and enhance “mouthfeel.”
• They act as preservatives, protecting the flavor, aroma and color of the fruits used in jellies, jams and preserves.
• They help baked foods brown.
• They provide fermentable sugars that help bread rise.
• They help retain moisture, so high fiber products taste better and baked goods stay fresh.
• They contribute to the “bulk,” or volume, of ice cream, baked goods and preserves and jams.
• They reduce the harsh vinegar or acid bite in non-sweet foods, such as salad dressings, sauces and condiments.
• They improve flavor and texture and help preserve the natural color and structure of fruits used for canning and freezing.
• They help control freezing, melting and boiling points of products. (2)

Is sugar bad for your health?
The effect of sugar and other caloric (nutritive) sweeteners on health has been studied many times by many authoritative groups, culminating in approval of these food ingredients by the U.S. Food and Drug Administration (FDA) as safe for use as part of a healthy diet. Like any other food or food ingredient, sugar can be entirely safe when consumed in moderation as part of a balanced diet. Excessive consumption of sugar could lead to adverse health effects just as excessive or unbalanced consumption of many otherwise safe food ingredients could potentially be problematic for some individuals. (2)

How many calories does a teaspoon of
sugar have?
A teaspoon of sugar contains 16 calories. (2)

How does sugar compare to honey and high fructose corn syrup in terms of calories?
Honey and high fructose corn syrup have the same caloric density as sugar — 4 calories per gram. (2)

How does sugar affect the body?
Sugar contributes energy (calories) and provides building blocks for other molecules the body needs (e.g. proteins and fats).

Is there a difference between sugar produced from sugar beets or sugar cane?
No. Sugar — whether it's made from beet or cane — is 100% sucrose, a disaccharide of equal parts fructose and glucose. (9)

What are fruit juice concentrates?
In fruit juice concentrates the raw juice from the fruit has been purified through heat and enzyme processing and filtered to remove fiber, flavor components and impurities. The end product is almost identical (in calories, sugars and nutrients) to sugar, honey or high fructose corn syrup. The food industry uses fruit juice concentrates in jams, canned fruits, beverages and some baked goods to improve customer perception of product labels. They are metabolized no differently than other caloric (nutritive) sweeteners. (5)

Why did food and beverage manufacturers switch from sugar to high fructose corn syrup to sweeten products?
High fructose corn syrup has gained a prominent position in the U.S. food industry for many reasons: it is stable in acid systems (sucrose is not), providing sweetness and flavor stability lacking in sugar in similar circumstances; it inhibits microbial spoilage by reducing water activity and extends shelf life through superior moisture control; it helps canned foods taste fresher; and it is easy to transport and incorporate into recipes. While price may have been a factor in food manufacturers' choice in sweeteners more than 20 years ago, U.S. food manufacturers' continued use of HFCS is based on the benefits it provides rather than its price relative to sugar. (6)

Is high fructose corn syrup sweeter
than sugar?
No. High fructose corn syrup is not sweeter than sugar. When HFCS was created it was specifically formulated to provide sweetness equivalent to sucrose (table sugar). In order for food and beverage makers to use HFCS in place of sucrose, it was important that it provide the same level of sweetness as sucrose so that consumers would not perceive a difference in product sweetness and taste. (6)

Does high fructose corn syrup have a lot of fructose in it?
High fructose corn syrup got its name from the fact that it is high in fructose relative to corn syrup. However, HFCS has approximately the same amount of fructose as that found in sugar or honey. (6)

What’s the difference between fructose, corn syrup and high fructose corn syrup?
The terms fructose, corn syrup and high fructose corn syrup are sometimes incorrectly used interchangeably. They have widely different compositions and perform distinctly different functions in foods and beverages. Fructose is a simple sugar commonly found in sugar, fruits and honey. Corn syrup, which is entirely glucose-based, is used as a non-sweet thickener. High fructose corn syrup is a sweetener that's made of nearly equal portions of fructose and glucose. (6)

Will high fructose corn syrup or sugar make me obese?
No single food or ingredient is the sole cause of obesity, but rather too many calories and too little exercise is a primary cause. Both sugar and HFCS contain 4 calories per gram. (7)

Is high fructose corn syrup metabolized differently than other sweeteners?
No. The myth that high fructose corn syrup is metabolized differently than other caloric (nutritive) sweeteners is based on studies that looked at pure fructose, not the mixture of fructose and glucose found in HFCS. The most recent metabolic research published in the February 2007 edition of Nutrition found “no differences in the metabolic effects” of HFCS and sucrose on circulating levels of glucose, leptin, insulin and ghrelin in a study group of lean women. (8)

What types of low-calorie sweeteners are on the market?
The most common low-calorie sweeteners approved for use today are:

• acesulfame potassium (Ace-K)
• aspartame
• saccharin
• sucralose

What is the difference between the various low-calorie sweeteners?
Low-calorie sweeteners have varying levels of sweetness ranging from 180 times as sweet as sugar to 7,000 times as sweet as sugar. You can learn more from the Low-Calorie Sweeteners At a Glance page.

Why do low-calorie sweeteners have few calories?
Low-calorie sweeteners are generally several hundred to several thousand times sweeter than sugar. Because of their intense sweetening power, these sweeteners are used in very small amounts and thus add only a negligible amount of calories to foods and beverages. (3)

Are low-calorie sweeteners safe?
Low-calorie sweeteners are tested and regulated by federal authorities and various international organizations to ensure the safety of the foods and beverages that use them. (3)

What types of reduced-calorie sweeteners are on the market?
The most common reduced-calorie sweeteners include:

• sorbitol
• mannitol
• xylitol
• maltitol
• maltitol syrup
• lactitol
• erythritol
• isomalt
• hydrogenated starch hydrolysates

How do the calories in reduced-calorie sweeteners compare to caloric (nutritive) sweeteners?
Reduced-calorie sweeteners have calorie contents that range from 1.5 to 3 calories per gram compared to 4 calories per gram for sucrose or other sugars. (3)

What happens when you consume too much reduced-calorie sweetener?
Reduced-calorie sweeteners are slowly and incompletely absorbed from the small intestine into the blood. Some of the sweetener is not absorbed into the blood. This passes through the small intestine and is fermented by bacteria in the large intestine. Thus, over-consumption may produce abdominal gas and discomfort in some individuals. (3)

1. Leopold AC, Ardrey R. Toxic substances in plants and the food habits of early man. Science. 1972 May 5;176(34):512-4; O'Sullivan G. June 2006. Sweeteners: Where do we go from here? International Food Ingredients June/July 2006.

2. See generally Alexander RJ. 1998. Sweeteners: Nutritive. Eagan Press; National Honey Board. 2007. Honey: A Reference Guide to Nature's Sweetener; Coulston AM, Johnson RK. 2002. Sugar and sugars: Myths and realities. J Am Diet Assoc 102(3):351-353; International Food Information Council. November 2006. Carbohydrates and Sugars Backgrounder.

3. See generally O'Brien Nabors L, ed. 2001. Alternative Sweeteners. 3rd ed. New York: Marcel Dekker, Inc.; Calorie Control Council. 2007. Questions & Answers About Polyols; International Food Information Council. December 2006. Sugar Alcohols Fact Sheet; International Food Information Council. May 2006. Facts about Low-Calorie Sweeteners.

4. 58 Federal Register 2302, 2407 (Jan. 6, 1993).

5. See generally Nobigrot T, Chasalow FI, Lifshitz F. 1997. Carbohydrate absorption from one serving of fruit juice in young children: age and carbohydrate composition effects. J Am Coll Nutr 16:152-158; Chaplin M, Bucke C. 1990. Enzymes in the fruit juice, wine, brewing and distilling industries, in Enzyme Technology. Cambridge Univ. Press.

6. See generally Alexander RJ. 1998. Sweeteners: Nutritive. Eagan Press; Hanover LM, White JS. 1993. Manufacturing, composition and applications of fructose. Am J Clin Nutr 58(suppl 5):724S-732S; White JS. 1992. Fructose syrup: production, properties and applications, in FW Schenck & RE Hebeda, eds, Starch Hydrolysis Products - Worldwide Technology, Production, and Applications. VCH Publishers, Inc. 177-200.

7. Forshee RA, Storey ML, Allison DB, Glinsmann WH, Hein GL, Lineback DR, Miller SA, Nicklas TA, Weaver GA, White JS. 2007. A Critical Examination of the Evidence Relating High Fructose Corn Syrup and Weight Gain. Critical Reviews in Food Science and Nutrition. 47(6):561-582.

8. Melanson KJ, Zukley L, Lowndes J, Nguyen V, Angelopoulos TJ, Rippe JM. 2007. Effects of high-fructose corn syrup and sucrose consumption on circulating glucose, insulin, leptin, and ghrelin and on appetite in normal-weight women. Nutrition. 23(2):103-12.

9. The Sugar Association, Inc. November 2005. About Sugar.