A guide for understanding product label ingredients
"Not one study has ever demonstrated that artificial sweeteners actually help diabetics control their blood sugar or that they help dieters shed excess pounds."
... Jane Brody, Science and Medical Writer for The New York Times.
High sweetness ratings can indicate that less of the product can be used for sweetness, which decreases calories relative to sugar.
As testing methods and conclusions vary, not all information will agree among all sources.
* Sweetness rating is relative to sucrose (table sugar) which is assigned the value of 1.0.
Ratings from different sources vary. Ratings listed may be low averages.
** Promotes tooth decay
C Carcinogen
<C> Suspected Carcinogen
Other name(s): NutraSweet
Found in: Cold cereals, gelatins, puddings, imitation fruit drinks, soft drinks and Equal
Derived from: 2 Amino acids
Calories per tsp: 1
Sweetness rating*: 180
PKU sensitivity. Also nausea, headaches, rashes, seizures.
Other name(s): Milk chocolate, Baking chocolate, Bittersweet chocolate
Found in: Candies, pastries, desserts
Derived from: Cocoa beans
Calories per tsp: 25
Sweetness rating*: n/a
Milk chocolate is 43% Sugar, Bittersweet is 40% sugar. Contains caffeine and other stimulants.
Other name(s): Corn Sugar, Corn Sweetener Corn Syrup solids
Found in: Candy, toppings, snack foods, imitation fruit drinks, icecream, pet foods, non-dairy creamers.
Derived from: Cornstarch treated by acids or enzymes.
Calories per tsp: 19
Sweetness rating*: n/a
**Raises blood sugar level.
Other name(s): HFCS
Found in: Liquid sweeteners, soft drinks
Derived from: Cornstarch treated by enzymes to increase fructose by 42-90%.
Calories per tsp: n/a
Sweetness rating*: 1.8
**High % of fructose has little affect on blood sugar level.
Other name(s): Dextrin, Blood sugar, Corn sugar
Found in: Widely used in food processing – caramel confections, wine, canned foods, intravenous solutions.
Derived from: Cornstarch treated by heat, acid or enzymes.
Calories per tsp: n/a
Sweetness rating*: 0.7
**All carbohydrates are converted to glucose in the body. Raised blood sugar rapidly.
Other name(s): Fruit sugar, Levulose
Found in: Naturally occurs in fruits and honey, also commercially produced
Derived from: Commercially produced by highly refining cornstarch & sugar beets.
Calories per tsp: n/a
Sweetness rating*: 1.7
**Has little effect on blood sugar level. Large amounts can cause intestinal disturbances.
Other name(s): Licorice flavoring
Found in: Licorice flavor in beverages, chewing gum, candy and desserts
Derived from: Roots of licorice shrub of S. Europe and Central Asis.
Calories per tsp: n/a
Sweetness rating*: 50
May raise blood pressure.
Other name(s): Raw Honey, Comb honey, Creamed honey.
Found in: Honey, as such, also in processed foods where sweet flavor is desired.
Derived from: Bees produce from a wide variety of flower nectars
Calories per tsp: 20+
Sweetness rating*: 0.75
** Not safe for infants. High calorie content. Processing diminishes true nutrients.
Other name(s): Sucrose
Found in: Baked goods, candy, soft drinks, alcohol & tobacco products.
Derived from: Sucrose that has been converted by acid to glucose and fructose.
Calories per tsp: n/a
Sweetness rating*: 1.0
Other name(s): Milk Sugar
Found in: Breakfast pastry, whipped topping, pharmaceuticals
Derived from: Milk
Calories per tsp: n/a
Sweetness rating*: 0.3
**Lactose sensitivities exist
Other name(s): Malt sugar, Malt syrup
Found in: Malt flavored foods. Used in the manufacture of alcolholic beverages.
Derived from: Barley
Calories per tsp: n/a
Sweetness rating*: 0.4
**Starch of grain converted to sugar. Trace nutrients.
Other name(s): Dietetic sweetener
Found in: Breath fresheners, anti-acid tablets, cold & cough tablets, whitish powder on chewing gum
Derived from: Naturally occurs in pineapple, olives, asparagus and carrots. Also commercially produced.
Calories per tsp: n/a
Sweetness rating*: 0.5
A sugar alcohol poorly absorbed in body. May cause intestinal disturbances.
Other name(s): Maple sugar (crystallized)
Found in: Table syrup, maple-flavored confections.
Derived from: Maple tree sap. However, "maple-flavored" syrups are not maple syrup
Calories per tsp: 17
Sweetness rating*: n/a
** "Untreated" on label means anti-bacteria agent (formaldehyde) has not been used at tap site.
Other name(s): Black Strap Unsulphured molasses, Light & dark Molasses
Found in: Baked goods
Derived from: Refined sugar cane or sugar beets
Calories per tsp: 14-17
Sweetness rating*: 1.8
**Contains nutrients-calcium, phosphorus, sodium, potassium & B vitamins, High in Iron
Other name(s): n/a
Found in: SugarTwin, Sweet10, Sweet-n-Low
Derived from: Petroleum
Calories per tsp: 1
Sweetness rating*: 500
<C> FDA warnings exist. Leaves bitter taste.
Other name(s): n/a
Found in: Diet and diabetic foods, chewing gum
Derived from: Naturally occurs in fruit. Commercially produced from glucose.
Calories per tsp: n/a
Sweetness rating*: 0.6
Little effect on blood sugar level. May cause intestinal disturbances.
Other name(s): n/a
Found in: Canned product as sweetener used to make desserts
Derived from: Water content of milk is reduced by ½ and sugar is added.
Calories per tsp: 20
Sweetness rating*: n/a
Other name(s): n/a
Found in: Syrup used on pancakes and in breads and other baked goods.
Derived from: Sweet sorghum plant
Calories per tsp: 18
Sweetness rating*: n/a
**Raised blood sugar level. Has some calcium, iron, phosophorus and riboflavin.
Other name(s): n/a
Found in: Sugarless gum, dietetic goods
Derived from: Plant parts—oat hulls, birch wood chips, corn cobs
Calories per tsp: n/a
Sweetness rating*: 0.8
<C> A sugar alcohol slowly absorbed in body. Under review by FDA. May cause intestinal disturbances.
Note: Table sugar contains 16 calories per teaspoon