Everything you need to know about different types of sugar!

What are sugars?

In the carbohydrate family, sugars are categorized into two main types:

1. Simple carbohydrates or sugars: These consist of one or two molecules and are rapidly absorbed and converted into energy by the body.
2. Complex carbohydrates or starch: Made up of multiple simple sugars bonded together, these are absorbed more slowly.

Sugars can occur naturally in foods, such as fructose or glucose in fruits and vegetables, or they can be added to foods, either by manufacturers in processed products or by consumers during food preparation. The most common added sugar is sucrose, often referred to as table sugar, which serves as the standard for measuring the sweetness of various sugars and sweeteners.

What are the different types of sugar?

Granulated white sugar

Granulated white sugar is the most commonly used sugar and is typically derived from sugarcane in warmer climates like Florida, Louisiana, and Texas. This sugar undergoes a refining process to remove impurities, resulting in a highly pure form of sucrose (99.9%).

Granulated sugar provides approximately 387 kcal per 100 grams. Its neutral flavor and fine texture make it a staple in American kitchens for baking, sweetening beverages, and general cooking.

Brown sugar

In the US, brown sugar generally refers to refined white sugar that has had molasses added back to it. This process gives the sugar a moist texture and a richer, more complex flavor, which is particularly popular in baking cookies, cakes, and sauces.

Brown sugar contains slightly more minerals than white sugar due to the molasses, but these amounts are minimal. The caloric content is similar to that of granulated sugar, at about 380 kcal per 100 grams.

Turbinado sugar

Turbinado sugar, often labelled as “raw sugar,” is a partially refined sugar that retains some molasses. This gives it a light brown color and a mild, caramel-like flavor. Turbinado sugar is commonly used as a topping for baked goods or as a sweetener in beverages like coffee and tea.

While it contains slightly more minerals than white sugar, these differences are not significant enough to impact its nutritional value.

Sugars from other sources

Alternative sugars such as coconut sugar and maple sugar are becoming increasingly popular in the US due to their unique flavors and potential health benefits.

• Coconut sugar: Made from the sap of coconut palms, this unrefined sugar retains more nutrients than refined white sugar, including small amounts of potassium, iron, and other minerals. It has a lower glycemic index than white sugar, making it a preferred choice for those seeking a more natural sweetener.
• Maple sugar: Maple sugar is produced from the sap of sugar maple trees, predominantly found in the northeastern United States and Canada. It has a distinct flavor and contains small amounts of minerals like potassium, calcium, and manganese. Maple sugar is a popular choice for those looking for a natural alternative to refined sugars.

What about sweeteners?

Sweeteners are sugar substitutes that offer the sweetness of sugar with little to no calories. They are particularly beneficial for individuals with diabetes who need to manage their blood sugar levels carefully. While some people might experience minor digestive issues with certain sweeteners, there are no major health risks associated with their use.

In the United States, sweeteners are thoroughly evaluated and approved by the Food and Drug Administration (FDA) before they reach the market. Despite their popularity, recent research has indicated that sweeteners may not provide significant benefits for weight control or improving blood sugar management in diabetics. Although they can help reduce sugar intake, it's important to use them as part of a comprehensive approach to health that includes a balanced diet and regular physical activity.

Sugar and nutrition

While unrefined sugars may offer a more interesting nutritional profile, it is crucial to remember that excessive sugar consumption, regardless of its source, can lead to adverse health effects. These include issues with dental health, cardiovascular disease, type 2 diabetes, and weight gain.

The World Health Organization recommends that free sugars should not exceed 10% of total daily energy intake, which is roughly 50 grams of sugar for a 2000-calorie diet.

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