Invert Sugar: Is It Good for Me?

A registered dietitian nutritionist explains its nutrition, how to make it, and special considerations

Medically reviewed by Melissa Nieves, LND

Invert sugar is a liquid sweetener and a common ingredient in food products. Invert sugar is produced when the molecules in sucrose separate. Sucrose is a disaccharide, a compound composed of two individual but attached molecules (glucose and fructose).

Baked goods, beverages, confectionery, and other packaged products contain invert sugar to improve texture and shelf stability.

Some research suggests differences in free glucose and fructose absorption contribute to certain health benefits. However, the health benefits do not outweigh the negatives associated with increasing added sugar intake.

The following article covers the uses of invert sugar, its nutrition, and health concerns.

What Is Invert Sugar?

Invert sugar results when the bonds between glucose and fructose break, creating a mix of free glucose and fructose.

Most invert sugar is commercially processed. Invert sugar is produced via a process called hydrolysis. This is when water and sucrose are heated to break the bonds between glucose and fructose. Enzymes such as invertase or acids like cream of tartar can be added to the sugar-water mixture to speed up hydrolysis.

Light moves differently in invert sugar than in table sugar. For example, if you look at a molecule of invert sugar molecule under a microscope, polarized light rotates to the left.

Separating and freeing the glucose and fructose molecules affects the absorption, taste, and use of invert sugar.

The body more readily absorbs invert sugar because of its free glucose and fructose. Unlike table sugar, the body does not need to separate the glucose and fructose molecules for absorption.

Fructose is sweeter than glucose. Freed fructose and glucose produce a sugar that is sweeter than sucrose. More specifically, invert sugar is 10% sweeter than the equivalent amount of sucrose.

Invert Sugar Nutrition

Invert sugar counts as an added sugar. Added sugars are sugars that are added to foods or beverages when they are processed or prepared. Invert sugar occurs naturally in some sweeteners, like honey and maple syrup. Still, those products are generally considered added sugars as well.

The U.S. Dietary Guidelines for Americans 2020-2025 recommend people 2 years of age and older consume less than 10% of their total daily calories from added sugar.

Children 2 years of age and younger should not eat foods or drink beverages with added sugar.

On a 2,000-calorie-per-day diet, 10% equals 200 calories or 50 grams (about 12 teaspoons) of added sugar. A 20-ounce bottle of Coca-Cola contains 65 grams of added sugar.

A high intake of added sugar (greater than 10% of daily calories) is associated with weight gain and an increased risk of developing type 2 diabetes and heart disease.

Nutrition Profile

One teaspoon of invert sugar has the following nutrition profile:

• Calories: 13

• Carbohydrates: 3 grams (g)

• Added sugar: 3 g

One teaspoon of granulated table sugar contains 16 calories, four grams of carbohydrates, and four grams of sugar.

Although slightly lower in calories, carbohydrates, and sugar content, invert sugar still provides energy as an added sugar (nutritive sweetener).

Invert Sugar Sweetness

Invert sugar is sweeter than simple syrup but less sweet than high fructose corn syrup.

Simple syrup uses a 1:1 ratio of sugar to water, whereas invert sugar has a 2:1 ratio.

Although invert sugar and high fructose corn syrup have similar sugar-to-water ratios, the latter’s additional enzymatic processing contributes more fructose than glucose molecules, creating a sweeter taste.

Suitability for Specific Diets

Though it has some advantages, invert sugar may not be for everyone. The following describes what people following specific dietary patterns need to know about invert sugar's potential impact on their health.

Low-Carbohydrate or Ketogenic Diets

Invert sugar is not considered a low-calorie alternative sweetener. However, because invert sugar is sweeter than table sugar, using it may result in less sugar for a desired sweetness level.

Still, invert sugar provides little benefit to a low carbohydrate or ketogenic diet. Despite its slightly lower energy and carbohydrate content, invert sugar contributes empty calories to foods.

Low-FODMAP Diet

In small quantities, invert sugar can be a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) choice suitable for individuals with irritable bowel syndrome (IBS). Although fructose can be a high-FODMAP ingredient, consuming glucose with fructose minimizes the effect of fructose on the digestive system.

However, eating more glucose-rich foods to prevent bowel distress with a high-fructose diet provides unnecessary added sugars.

Diabetes

Carbohydrates tend to raise blood sugar levels. People with diabetes typically need to be mindful of their carbohydrate intake, including added sugar. As a nutritive sweetener (meaning it provides energy as an added sugar), invert sugar affects blood glucose levels.

Because of the free glucose and fructose molecules, your body will absorb invert sugar faster than table sugar. Yet its nutrition profile is only marginally better than sucrose’s.

However, insufficient evidence exists to determine the effects of invert sugar on people with type 2, type 1, or other types of diabetes (e.g., gestational, etc.).

Invert Sugar: What the Research Says

Limited research exists on the specific effects of invert sugar on health.

Preliminary research in rats found regular consumption of invert sugar resulted in changes to carbohydrate metabolism and weight after 17 weeks.

Rats in the invert sugar group consumed 30% more calories than those on the normal diet despite eating less.

Moreover, the rats eating invert sugar gained 34% more weight than the control group, significantly increasing abdominal fat. Having more abdominal fat may increase the risk of cardiovascular (heart) disease.

In addition to weight gain, rats eating invert sugar had higher glucose (blood sugar) levels that lasted long after the end of a meal. These elevated blood sugar levels suggested insulin resistance was associated with weight gain and body composition changes.

Elevated blood glucose levels more than two hours after a meal can indicate impaired glucose metabolism and conditions such as diabetes mellitus.

Research in humans is necessary to understand if invert sugar confers any benefit to weight, insulin sensitivity, and blood sugar levels.

Invert Sugar's Culinary Benefits

Sugar balances sour, salty, and spicy tastes.

Sugar confers several good properties to cooking, including the following:

• Attracts water (to provide moisture)

• Raises the boiling temperature

• Lowers the freezing point

• Increases the thickness and stickiness of products (viscosity)

• Influences food texture

• Energy for fermentation

• Flavor and color

Many foods use invert sugar as a moisturizer (humectant) and sweetener. Humectants prevent products (namely baked goods) from drying out.

Depending on ingredient proportions, crystals form in sugar-containing foods with cooling. Crystallization affects food taste, texture, and shelf life. Invert sugar does not crystallize as quickly as sucrose or other glucose-dominant syrups.

How to Use Invert Sugar

Invert sugar contributes moisture and prevents the crystallization of sugars in food products. Baked goods, confectionery products, and beverages commonly contain invert sugar.

The following foods use invert sugar for sweetness and other cooking benefits:

• Ice cream

• Fondant

• Gelato

• Sorbet

• Hard and chewy candies

• Jams and jellies

• Canned fruits and juices

• Dressings

• Flavorings (syrups)

• Cakes

• Soft-baked cookies

• Fudge

Invert Sugar as an Ingredient

Products with “invert sugar” will list it in the ingredients section of a food label. However, you may see other sources of added sugar listed that also contain invert sugar.

Invert sugar listed on a food label may appear as:

• Honey: Bees naturally produce invert sugar. Bees break down sucrose in honey with the enzyme invertase in their saliva.

• Inverted maple syrup: Maple syrup naturally contains some invert sugar. However, inverted maple syrup contains more invert sugar than is typical. Maple-flavored candies contain inverted maple syrup.

• Inverted sugar syrup: Invert sugar is an ingredient in inverted sugar syrup, which is added to commercially prepared baked goods. Other uses include as a liquid sweetener for beverages. Products may contain 50% or 100% inverted sugar syrup.

Make Invert Sugar at Home

Making invert sugar at home is doable.

Using a 2:1 ratio, combine sugar and water in a pot. Add a quarter of a teaspoon of citric acid or cream of tartar to speed up the process of breaking up the sugar molecules. Stir to combine.

Heat your mixture over medium heat until it reaches a gentle boil. Stop stirring to prevent crystallization.

Reduce the heat to low and simmer for about 20 minutes, brushing any crystals from the pot's side with a spoon dipped in water.

Use a candy thermometer to check the temperature of the sugar. The mixture is done when the temperature reaches 234 to 236 degrees.

Remove from heat and let cool to room temperature.

Store invert sugar in an airtight container. Use invert sugar to sweeten baked goods, ice cream, candy, or beverages.

Safety Considerations and Potential Risks

Avoid invert sugar if you're allergic to it or its components. Seek immediate medical attention if you have a severe allergic reaction (itching, hives, shortness of breath).

The U.S. Food and Drug Administration (FDA) labels invert sugar as Generally Recognized as Safe (GRAS) for use in food products.

However, you should still moderate invert sugar consumption because of the health risks associated with added sugar.

Precautions

Too much added sugar can increase your risk of developing cavities (dental caries).

Bacteria in your mouth break down sugars, producing acid that can erode your teeth. Sugar in beverages, confectionery, honey, syrups, preserves, and other baked goods promotes tooth decay.

Consider limiting your added sugar to less than 10% of your daily intake to reduce your risk of dental caries.

Irritable Bowel Syndrome (IBS)

IBS is a group of symptoms that occur together. The most common IBS symptoms include abdominal pain, often related to bowel movements. It may cause changes such as constipation, diarrhea, or both. This depends on your type of IBS.

Your body typically absorbs fructose slowly. Some fructose remains in the small intestines for prolonged periods, attracting water and contributing to bloating and diarrhea. Fructose that enters your large intestine can cause bloating and gas from bacteria fermenting.

People with IBS will likely need to monitor their fructose intake. Consuming high fructose foods with glucose may minimize the digestive issues associated with fructose. However, eating additional glucose to stop the effects of fructose is not recommended because it will only increase your added sugar intake.

Diabetes

Diabetes is a condition that changes how the body regulates blood glucose (sugar) levels.

People with diabetes should be cautious of sugar intake, especially added sugar. Limiting invert sugar helps control blood glucose levels and reduces the risk of diabetes-related complications.

Hereditary Fructose Intolerance

A genetic mutation causes hereditary fructose intolerance. It’s a rare condition affecting 1 out of every 18,000 to 30,000 people. People with hereditary fructose intolerance should limit or avoid invert sugar.

Hereditary fructose intolerance is a genetic condition that prevents a person from digesting fructose. In people with hereditary fructose intolerance, consuming foods with fructose causes nausea, bloating, abdominal pain, vomiting, and low blood sugar (hypoglycemia).

Continuing to eat fructose despite this condition leads to liver and kidney damage.

Fructose Malabsorption

Dietary fructose malabsorption is a condition in which intestinal cells cannot absorb fructose, leading to constipation, diarrhea, gas, bloating, and stomach pain. Its cause is unknown. Limiting fructose intake generally helps this condition.

Interactions

Limited information exists on interactions between invert sugar and medications.

People using insulin to manage blood sugar should be cautious about invert sugar consumption. Eating foods with invert sugar may require changes to insulin dosing.

Summary

Invert sugar is a liquid sweetener comprised of glucose and fructose sugars.

Invert sugar is safe to consume and can be part of a healthy eating pattern. Keeping invert sugar to less than 10% of daily intake minimizes the risk of adverse health effects associated with added sugar.

Look for invert sugar on the labels of foods you consume—you may be surprised to see it listed on certain products.

Frequently Asked Questions

What is invert sugar?

Invert sugar is a liquid sweetener made by heating table sugar (sucrose) with water and an acid. Invert sugar differs from sucrose because it contains separate glucose and fructose molecules, creating a sugar that bends light differently.

What is inverted sugar syrup?

Inverted sugar syrup is a form of invert sugar but may contain different percentages of invert sugar depending on its desired use, sweetness, and thickness.

Is invert sugar healthy?

Invert sugar is considered an added sugar. The U.S. Dietary Guidelines for Americans recommends keeping added sugar to less than 10% of daily intake. Eating significant amounts of added sugar contributes to dental cavities and increases the risk of heart disease and type 2 diabetes.

Read the original article on Verywell Health.