Protein & Nutrition Blog – Marmels

Glycemic index panels and scale: coconut sugar 54, pure maple syrup 54 and cane sugar 65, against a low cutoff of 55

Protein & Nutrition Blog – Marmels

Coconut Sugar vs Maple Syrup: Which Sweetener Is Better?

by Mo Mandegar, PhD on Oct 04 2026
Two jars, one amber and one granular, both sold as the gentler sweetener. Coconut sugar sits near 35 on the glycemic index, maple syrup near 54 and cane sugar about 65, but only maple syrup supplies a measurable share of manganese and riboflavin. Here is how they compare, and how to choose.
Bar chart of calories per gram: cane sugar 4.0, coconut sugar 3.8, xylitol 2.4, maltitol 2.1, allulose 0.4 and erythritol 0.2

Protein & Nutrition Blog – Marmels

What Is Allulose? The Sugar That Doesn't Count as Sugar

by Mo Mandegar, PhD on Sep 22 2026
Some "zero sugar" labels refuse to add up: 15 grams of carbohydrate, 0 grams of sugar, and a sugar sitting in the ingredient list. Allulose is usually the reason. It is a rare sugar the body absorbs but barely uses, counted at 0.4 calories per gram instead of 4.0, and allowed off the sugar line entirely. Here is how it works, and the dose where it stops being comfortable.
Bar chart of total sugar in a 60 g bar: Marmels 62 percent cacao 12 g, 70 to 85 percent dark 15 g, 60 to 69 percent 22 g, 45 to 59 percent 29 g and milk chocolate 31 g

Protein & Nutrition Blog – Marmels

How Much Sugar Is in Dark Chocolate?

by Mo Mandegar, PhD on Aug 20 2026
Two bars on the same shelf both say "dark chocolate." One is 47% cacao and one is 72%, and the first holds roughly twice the sugar. The percentage on the front of the wrapper is a sugar ceiling in disguise: 70-85% cacao averages about 24 grams of sugar per 100 grams, while 45-59% averages 49. Here is the full breakdown by tier, what those grams mean against a daily budget, and the three things the percentage will not tell you.
Bar chart of added sugar in grams per day: average U.S. adult 71 g, FDA Daily Value 50 g, heart association ceiling 36 g for men and 25 g for women

Protein & Nutrition Blog – Marmels

Other Names for Sugar on Food Labels: How to Spot Them

by Mo Mandegar, PhD on Aug 11 2026
Oats first, then cane sugar, brown rice syrup, honey, and apple juice concentrate scattered through the next ten positions. No single sweetener sits near the top, but together they may outweigh everything else in the bar. Sugar goes by more than 60 names on ingredient labels, and nearly all of them fall into five recognizable families. Here is how to read them, and what the Added Sugars line does and does not catch.
Bar chart of glycemic index by chocolate type: table sugar 65, milk chocolate 45, white chocolate 44 and 70 percent dark chocolate 23, with a low-GI cutoff at 55

Protein & Nutrition Blog – Marmels

Does Dark Chocolate Raise Blood Sugar?

by Mo Mandegar, PhD on Jul 30 2026
Yes, chocolate affects blood sugar, but not all chocolate behaves the same. A 70% dark bar has a glycemic index near 23 and a glycemic load of just 3 to 4 per ounce, while milk chocolate and table sugar climb much higher. Here is why cacao percentage is the dial that matters, and how fat, fiber, and protein change the whole equation.
Bar chart of the glycemic index of sweeteners: refined table sugar 65, honey 58, maple syrup 54, coconut sugar 35 and monk fruit extract 0

Protein & Nutrition Blog – Marmels

What Is the Healthiest Sugar Substitute? A Clear Guide

by Mo Mandegar, PhD on Jul 27 2026
The baking aisle is crowded with sugar swaps promising to be the healthy choice, but only three things really separate them: blood-sugar impact, calories, and nutrients. Coconut sugar lands around a glycemic index of 35 versus roughly 65 for table sugar, while monk fruit adds no sugar at all. Here is how the common substitutes actually compare, and how to pick the right one.
Bar chart of glycemic index by sweetener: coconut sugar 35, maple syrup 54, honey 58 and white cane sugar 65, with a low-GI line at 55

Protein & Nutrition Blog – Marmels

Is Coconut Sugar Better Than Honey? A Sweetener Guide

by Mo Mandegar, PhD on Jun 23 2026
Coconut sugar and honey both feel healthier than the white packet, but they win on different measures. Coconut sugar has a lower glycemic index (GI), reported at 35 versus about 58 for honey, plus far less fructose; honey brings more antioxidants. Both are still added sugars at roughly 4 calories per gram. Here is how they actually compare, and how to choose.
Bar chart of the dose in grams at which digestive symptoms typically begin: sorbitol 10, isomalt, mannitol and maltitol 20, xylitol 30 and erythritol 50

Protein & Nutrition Blog – Marmels

Are Sugar Alcohols Bad for You? What the Research Shows

by Mo Mandegar, PhD on Jun 16 2026
Sugar alcohols built a category on the promise of zero-calorie sweetness with no metabolic cost. Most cause gastrointestinal (GI) issues at modest doses, and 2023 to 2024 research has linked erythritol and xylitol to elevated cardiovascular risk. Here is what the science actually says.
Bar chart of protein plus fiber per snack: Greek yogurt with berries 20 g, Marmels Protein Chocolate 16 g, apple with nut butter 14 g, fruit gummies 0 g

Protein & Nutrition Blog – Marmels

Snacks That Won't Spike Your Blood Sugar: What Works

by Mo Mandegar, PhD on Jun 02 2026
That mid-afternoon cookie hits fast and fades faster, leaving you hungrier than before. The reason isn't sugar alone. It's what the snack is missing. Pairing carbohydrate with protein, fat, or fiber can soften the blood sugar rise by 20 to 40 percent, turning a spike into a gentle curve. Here are the snacks that do it well, ranked by buffer.

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