Carbohydrate Content of Typical Foods
| Food Item | Total Carbohydrates | Sugar Content / Notes |
| 1 slice of white bread | 15 g | 1.5 g added sugar |
| 100 g of pasta | 25 g | 8% of total recommended daily intake |
| 100 g of rice | 28 g | 0.1 g sugar |
| 1 medium apple | 19 g | Includes fiber |
| 100 g of typical breakfast cereal | 68 g | 1 g added sugar |
| 1 12-ounce can of cola | 39 g | All sugar |
| 1 medium carrot | 6 g | Includes fiber |
Artificial Sweeteners vs. Natural Alternatives
Artificial sweeteners are not a great alternative to refined sugar. Overwhelming evidence indicates they contribute to obesity, hypertension, diabetes, cardiovascular and neurodegenerative diseases, metabolic syndrome, depression, chronic headaches, and cancer.
Better Natural Alternatives:
Natural sources of sugar add nutrients along with sweetness. Relatively low on the glycemic index compared to refined sugars, they are safe to use and promote wellness. Because of their nutritional value, they are more satisfying:
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Honey (raw and unpasteurized): An anti-inflammatory, antifungal, antibacterial superfood rich in nutrients and antioxidants.
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Maple syrup: Kills cancer cells; rich in minerals, anti-inflammatories, antioxidants, and unique phytochemicals beneficial to human health.
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Molasses: Rich in minerals, including calcium, iron, potassium, selenium, and magnesium.
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Fruit juice (real, no-sugar-added): High in natural sugars but contains plenty of vitamins and minerals.
