golden syrup
Sweeteners
Is golden syrup high in nitrites?
Is golden syrup high or low in nitrites? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why nitrites food checker matters
Nitrites are preservatives commonly used in cured meats. Some people are sensitive to them, experiencing headaches, flushing, or other symptoms after consumption.
- Choose uncured or 'no nitrates/nitrites added' meat products
- Note that 'natural' nitrites from celery powder act the same way
- Fresh meat is nitrite-free
- Bacon, hot dogs, and deli meats are common sources
- Vegetables like celery and beets contain natural nitrates
Sensitivities
What golden syrup contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where golden syrup fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about golden syrup
Golden syrup, the amber tin in every British baking cupboard, is cane sugar that has been partially inverted. During refining an acid step splits part of the sucrose into free glucose and free fructose, which is what stops the syrup crystallising and gives it the buttery caramel flavour it is bought for. That single chemical step is why it grades differently from the sugar it came from. Cane sugar is A for excess fructose, because its fructose is locked to glucose in a one-to-one sucrose molecule and the two travel across the gut wall together. Inversion unlocks part of that, leaving free fructose that has to cross on GLUT5 by itself. Golden syrup therefore grades C for excess fructose, C for total FODMAPs and C for SIBO fermentability: borderline and dose dependent, easy enough by the teaspoon over porridge and considerably less easy in a tray of flapjacks or a treacle tart. Away from sugar chemistry it is quiet, grading A for gluten, histamine and histamine liberation, salicylates, oxalates, sulfites, nickel, glutamates, lactose and dairy protein.
Watch for
- Partial inversion is the whole story.Free fructose from split sucrose puts golden syrup at C for excess fructose, where the uninverted cane sugar it is made from grades A
- C for total FODMAPs and C for SIBO fermentability, which is awkward given that golden syrup is used almost exclusively in sticky baking where nobody stops at a teaspoon
- Do not confuse it with black treacle or molasses.Those grade D for FODMAPs, D for sulfites and C for salicylates, so they are a different and broader risk than the one on this page
- Gluten free by composition at A, even though it usually turns up bound into wheat flour in flapjacks, gingerbread and tarts
- Refined sugar all the same: D for anti-inflammatory eating and D against DASH and Mediterranean patterns
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Nitrites Guide
Everything you need to know about nitrites sensitivity and smart food choices.
Nitrites are preservatives commonly used in cured meats. Some people are sensitive to them, experiencing headaches, flushing, or other symptoms after consumption.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Nitrites sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in nitrites and may trigger symptoms:
View full list
If you're sensitive to Nitrites, consider these strategies:
- 1Choose uncured or 'no nitrates/nitrites added' meat products
- 2Note that 'natural' nitrites from celery powder act the same way
- 3Fresh meat is nitrite-free
- 4Bacon, hot dogs, and deli meats are common sources
- 5Vegetables like celery and beets contain natural nitrates
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is golden syrup high in Nitrites?
Nitrites: low signal for most people.
Can I still eat golden syrup if I'm sensitive to Nitrites?
Usually fine in normal portions.
What else should I check?
Check AIP, Specific Carbohydrate, and Paleo next for a fuller picture.