Sugar has been in the news a bit more than usual lately. In large part, because some scandals in the food industry have been unearthed regarding the validity of some “research” done years ago. This purported research done at Harvard downplayed the negatives effects of sugar on health. It turns out, the studies were funded by the sugar industry and the results were invalid. As we now know, sugar can cause inflammation, a depressed immune system, expedited aging, abdominal obesity, insulin resistance, elevated triglycerides and blood pressure. To top it all off, it is a very addictive substance that keeps people coming back for more. Many sugar sources are empty calories as well, so the more of these foods that are eaten, the more likely a person is to miss out on nutrient dense foods that contribute to health and improved nutrient status
Do all types of sugar sources promote these effects? Are there better sugars to use to satisfy a sweet tooth? Let’s take a look at the sugar options and find out.
High fructose corn syrup: This is one of the worst. It is found in many processed foods. After this sordid reputation was established, the industry fought for a name change and now it can be found under the pseudonym “fructose.” This highly processed sugar is 55% fructose which has been shown to cause obesity and fatty liver. Not an ok choice in my book.
Agave: This mildly flavored syrup from the “tequila cactus” used to be considered a great option for people with diabetes. It has a low glycemic index and seemed to be well tolerated. It turns out that the low glycemic index is due to the very high fructose content, which can actually bring one closer to said diagnosis. Not a good option.
Sugar in the Raw/Turbinado- Slightly (and I mean, slightly) less processed than white sugar, sugar is the raw is basically just unbleached sugar. This one may have trace minerals still attached, but not in any quantifiable quantity. Treat like sugar
Rapidura: This sugar is made from dehydrated cane juice. It has a nutrient profile somewhere in between turbinado and molasses as it contains both components. Great option for sweetening special occasion sweets as it actually has measurable amounts of magnesium, potassium, chromium, calcium, iron, manganese, B6 and selenium. Plus, it’s minimally processed and has a milder flavor than molasses.
Coconut sugar: In the past couple of years, this sugar has been gaining momentum as an alternative sweetener to cane sugar. It is purported to have a slightly lower glycemic index than sugar, most likely due to the small amount of inulin fiber it contains. This option is also not completely empty when it comes to nutrient density. It contains iron, zinc, calcium and potassium, some short chain fatty acids and some antioxidants. A few redeeming qualities.
Honey- Raw honey has a few medicinal purposes such as reducing sore throats, improving seasonal allergies and providing some immune system support. There is some evidence that switching sugar out for honey can also improve triglyceride levels and reduce obesity.
Molasses: Competing for the highest nutrient density of the sugars, molasses is a good alternative to more processed sugar options. The nutrient profile looks a lot like rapidura, with slightly higher concentrations. When compared to broccoli, however, it is still a nutrient poor food choice. For occasional sweetness though, this is a top pick.
Dates: Not the kind you go on, but the kind you can eat! These small fruits are an exceptional source of sugar. Not only are they rife with soluble fiber that can help relieve constipation; they are also decent sources of minerals such as iron, magnesium, manganese, potassium and selenium. Dates can be blended into smoothies or sorbets for sweetness or ground into small pieces in a food processer to use in baked goods.
Bottom line is sugar from any of these sources can cause deleterious health effects if eaten regularly. A few of the above options contain some nutrients so will not deplete nutrient stores to the same extent. As always, the best place to get your sugar is from nature’s candy-fruit!