Brown, refined, demerara: is there a difference between the types of sugar?

When the sugar is the subject, many associate it directly with delicious, predominantly sweet recipes, such as cakes, cookies, pies and chocolates, for example. What many people don’t know is that it is more present in our lives than we imagine.

Hidden or obvious, just look at the composition of different industrialized products available on supermarket shelves and you will certainly find it on the list of ingredients. But even in savory snacks? Yes, even in that whole-wheat bread we buy every week thinking we are exempt from its consumption, among other products that hide it.

The integrative functional nutritionist Angelina Zapponi warns that the presence of sugar may be disguised on labels under names such as: inverted sugar, turbinado sugar, dextrose, dextrin, fructose, glucose, fruit juice concentrate, maltose, maltodextrin, oligosaccharides, sucrose, glucose-fructose syrup, corn syrup, among others.

According to the World Health Organization (WHO), A maximum of 10% of daily calories should come from sugar consumption. Considering a 2,000-calorie diet, this percentage is equivalent to 50 grams of sugar per day (about ten teaspoons).

This recommendation covers both sugars added by industry and by the population when cooking and consuming, as well as those naturally present in foods (for example, honey, fruit juice, among others). However, Brazilians consume around 50% more than what is suggested.

Is any sugar healthy?

Refined sugar has always been considered one of the biggest diet villains, causing panic in many people who decide to eliminate it from their daily lives in search of healthier habits. In their desperation to replace it in some way, many people end up falling into false illusions and traps regarding the consumption of other types of sugar on the market, believing that they are less caloric or healthier than the one recognized as “bad”.

Brown, demerara, coconut, organic and crystal sugar are the leading options for replacement. But is the replacement really effective?

Angelina highlights that sugar consumption should be monitored and moderated regardless of its type to maintain good health and avoid the risk of chronic diseases such as type 2 diabetes, heart disease and obesity.

“No sugar is healthy in the absolute sense . The key is moderation and balance. Sugar and sweeteners should be used sparingly within a balanced, nutrient-rich diet,” he emphasizes.

In terms of calories, Zapponi emphasizes that they all have the same energy value: approximately 4 calories per gram, some with more nutrients or a lower glycemic index, but with the same same amount of calories . It is important to emphasize, however, that the different characteristics cannot be analyzed separately, but rather within different contexts.

“There are real differences between types of sugar, and some may be more suitable than others in certain scenarios. Brown sugar, for example, is less processed and retains a greater amount of molasses, which gives it a slight mineral content compared to refined white sugar. However, this difference is small and does not make it a significant source of nutrients,” he warns.

The sports nutritionist Deborah Lestingi explains that the main differences between sugars appear in taste, color and nutritional composition:

“They are all sugars. What changes is the ‘sweetness’ power . The most refined sugar sweetens more easily, while crystal or demerara sugar takes longer because it is more difficult to dilute. The less refined versions have simply gone through fewer stages of refining, but that does not mean they have less sugar. The metabolism (path from consumption to absorption and storage) of all formats is the same,” he points out.

Sugars and their different characteristics

Angelina Zapponi highlights the characteristics of main sugars found on the market :

White sugar (refined): It is the most common type of sugar, widely used in culinary preparations and industrialized products. Derived mainly from sugar cane or beet. The process involves extracting the juice, followed by purification and crystallization. The crystals are then refined to remove impurities and color, resulting in white sugar.

Brown sugar: also derived from sugar cane or beets. Brown sugar is less processed than white sugar, retaining a greater amount of molasses, which gives it its brown color and more intense flavor.

Raw sugar: Similar to brown sugar, but with larger grains and less moisture. Produced from sugar cane. After the juice is extracted, the sugar is partially refined, retaining a portion of the molasses, which gives it its golden color and large grains.

Confectioner’s Sugar (Powdered Sugar): produced from refined white sugar, which is ground into a fine powder. Cornstarch is often added to its composition.

Crystal Sugar: with larger and more transparent grains than refined sugar, it has less intense processing. Also derived from sugar cane or beet. After extraction and purification of the juice, the sugar is crystallized into larger and more transparent grains than refined sugar, but it is not as refined as white sugar.

Coconut sugar: obtained from the sap of coconut palm flowers. The sap is collected, heated to evaporate the water, and then crystallized to form coconut sugar. It is less processed and has a low glycemic index compared to refined sugar. It has become the darling of “fit” recipes spread across the internet.

Organic sugar: produced from sugar cane or beet grown without the use of pesticides or chemical fertilizers. Processing is minimal, often retaining more nutrients and natural characteristics compared to conventional sugar.

Molasses: Although it is not granulated sugar, it is a natural sweetener often used as a sugar substitute. It is a byproduct of the refining of sugar cane or beet. Molasses is the dark, viscous liquid that remains after sugar crystallizes. It is rich in vitamins and minerals.

Honey: It is also a natural sweetener often used as a sugar substitute. It is produced by bees from flower nectar. Bees collect the nectar, transform it into honey through regurgitation and dehydration processes, and store it in honeycombs inside the hives.

The myths and truths about the different types of sugar:

• It is a myth that brown sugar is much healthier than white sugar. “Although brown sugar contains some minerals such as calcium, iron and potassium, the amount is too small to have a significant impact on health. Both have roughly the same amount of calories and effect on blood sugar levels,” Angelina points out.
• It is a myth that coconut sugar does not affect blood sugar levels. “Although coconut sugar has a lower glycemic index than white sugar, it still contains fructose and can raise blood sugar levels. It should be consumed in moderation, especially by diabetics.”
• It is a myth that organic sugar is healthier: “Organic sugar is produced without pesticides or chemical fertilizers, which may be better for the environment, but nutritionally it is very similar to regular sugar. It has the same calories and impact on blood sugar levels,” Angelina emphasizes.
• It is a myth that sugar is necessary for energy. “Although sugar provides a quick source of energy, the body can get energy from other more nutritious, slow-release carbohydrate sources, such as root vegetables, fruits and vegetables,” he points out.
• And truth that there are differences between sugars, with some being more suitable than others in certain contexts.
• And truth that brown sugar is less processed and retains a higher amount of molasses, which gives it a slight mineral content (such as calcium, iron, and potassium) compared to refined white sugar. However, this difference is small and does not make brown sugar a significant source of nutrients.
• And truth that there are sugars present in fruits and vegetables, but they are accompanied by fiber, vitamins and minerals, which help modulate the body’s response to sugar and provide additional benefits than the added ones.

Sweeteners and reducing sugar consumption

One of the solutions sought by people who want to reduce their sugar intake is the use of sweeteners. However, anyone who thinks that this means that this alternative is the healthiest is mistaken. Nutritionists warn that some of them can cause gastrointestinal discomfort, in addition to negatively influencing eating habits by keeping the desire for sweets. Therefore, moderation is also the key to including them in your routine.

“The main recommendation is to adapt your taste buds. Gradually reducing the amount of added sugar helps you feel less need for it in your daily life. . If you are going to use sweeteners, it is recommended to use natural sweeteners (erythritol, stevia, xylitol, thaumatin, etc.). These have a less residual flavor compared to artificial ones”, explains Deborah.

“The word healthy in nutrition refers to something that positively contributes to the overall well-being and efficient functioning of the body. This includes foods and beverages that provide essential nutrients, support genetic balance, and promote long-term health. The key is moderation and balance, both in sugar and sweetener,” concludes Angelina.

“The Bear”: discover the starred cuisines that shaped the protagonist