Refined vs Unrefined Sugar
Refined sugar has empty calories, no nutritional value while unrefined sugar retains all of sugar’s natural nutrients like calcium, iron and magnesium. Raw, unrefined sugar actually has some nutrients and this is why foods like honey, brown rice syrup, maple sugar, cane juice, date sugar, fruit and molasses are better for you. In fact original sugar cane has 10-15% of sugar concentration and rest of it is water, fiber, enzyme, vitamin, and minerals. Refined sugar has 99.5% sucrose and 0.5% water.
The reason why refined, sugar is bad for us is in how we process and metabolize it vs unrefined sugar. The refined sugar is broken down immediately, causing insulin and blood sugar levels to skyrocket. It is digested quickly so you don’t feel full after you eat it regardless on how many calories you consumed. All this energy if not burnt it is stored as fat and might lead to obesity.
The opposite happens when you eat unrefined sugar from fruit, the fruit expands in the gut making you feel full. Furthermore it contains no nutrients, just calories with possible chemicals added to it during the refining process.
Is Brown Sugar Healthier Than White Sugar?
Brown sugar has some molasses retained (hence the brown color) so technically it is healthier than white sugar but the amount of nutrients is so small that in reality, the benefits are minute. Raw sugar which has nutrients to it has a similar color to refined, brown sugar but the two must not be confused.
HOWEVER, unrefined does not mean unprocessed.
Unrefined vs Unprocessed Sugar
Just because a sweetener is unrefined does not mean it is unprocessed. If it is in powder or liquid form, it is not a whole food; it has gone through some sort of process to get to that state and is highly concentrated. The fiber has been stripped away, which is responsible for making you feel full and helps your body slowly absorb sugar. Whole forms of sugar, such as fruit, are ideal because of the fiber content and lower calorie content, which will leave you feeling satisfied a lot faster. If you really want some cane sugar, chew on sugarcane!
If whole, unprocessed is not an option the healthiest next best alternative are unrefined sugars like maple syrup, honey, date sugar.
Our body needs sugar to function and that’s a fact. Avoiding all types of sugar will most likely lead to health problems. However, we should pay attention to what kind of sugar we intake and how much of it. My rule is, everything in moderation!
7 Varieties of Sugar to Know
- Cane Sugar
Unlike granulated sugar, which comes from sugarcane or sugar beets, cane sugar is produced solely from sugarcane and is minimally processed. It also has a slightly larger grain, darker color, and higher price tag. Use cane sugar the same way you would granulated sugar.
- Demerara Sugar
Demerara sugar is a variety of raw cane sugar that is minimally refined. It has large grains with an amber color and a natural, subtle molasses flavor. Use it to sweeten coffee or tea, or as a topping on baked goods, like muffins, scones, cookies, and cakes.
- Turbinado Sugar
Turbinado is another type of minimally refined raw cane sugar. This sugar variety has large, medium-brown crystals, and is often mistaken for standard brown sugar because of its color, although it’s not the same thing. Turbinado sugar has a delicate caramel flavor and is commonly used to sweeten beverages and can also be used in baking.
- Muscovado Sugar
Also referred to as Barbados sugar, muscovado sugar is a variety of unrefined cane sugar in which the molasses isn’t removed. It comes in dark and light varieties, and has a sticky, wet, sandy texture with a rich, complex flavor. While muscovado sugar can be used as a substitute for brown sugar, its flavor is much stronger. It’s especially wonderful in barbecue sauce, marinades, and savory dishes.
- Granulated Sugar
Granulated sugar is a highly refined, multi-purpose sugar. It’s also sometimes called refined, table, or white sugar. When people talk about “sugar,” this is usually what they’re talking about.
Granulated sugar is made from sugarcane and sugar beets. It’s also the most common type of sugar used in baking and cooking.
- Light Brown Sugar
Light brown sugar is refined white sugar with a small amount of molasses added in. It has a wet, sandy texture — although less sticky than muscovado sugar — and a delicate caramel flavor. Use it for making any baked goods, as well as in savory dishes.
- Dark Brown Sugar
Like its lighter counterpart, dark brown sugar is refined white sugar with molasses added in. It contains more molasses than light brown sugar, which gives it a stronger, more intense flavor. Light and dark brown sugar can be used interchangeably.