I get asked this question a lot. There are many different sugar and sugar alternatives to use these days so I understand why this can be confusing. Below is a list of some of the worst and best sugars and when and where to use them. Factors like glycemic index and its affect on blood sugar and insulin as well as amount of fructose are taken into account when dividing the good from the bad. Something to keep in mind is that sugar, weather good or bad, if over consumed and can have a poor effect on the body in a number of ways including diabetes, weight gain, obesity, hormone imbalance, fatigue, brain fog and so much more. The key is moderation! It is recommended to consume no more than 6 teaspoons a day. That’s not a lot! Most American’s consume an average of 15 to 19 teaspoons of sugar a day!
Reading food labels and avoiding packaged food are some of the best ways to stay clear of added sugar. Things like condiments and “Health Bars” are culprits to hidden sugars. I am a huge advocate for packing and cooking your own food for consumption. It puts you in the drivers seat to optimal health.
The Bad ….
White table sugar, High Fructose Syrup, and ALL artificial sweeteners including aspartame (Equal, NatraSweet), Saccharine (Sweet N Low), and Sucralose (Splenda). These sugars should be avoided at all costs. They cause system wide inflammation, spike and crash blood sugar levels, and mess with insulin. Don’t be fooled by zero calorie sweeteners, they cause more harm on the body and eventually lead to increased fat storage.
Brown Sugar: This sugar is basically white sugar with molasses added back in at the final stages of processing. Brown sugar is high in glucose and fructose and contains pesticides so its best to stay clear of this sugar as well.
The Not So Great:
Agave: This sweetener is still on the chopping block on weather it’s good or bad, but from what I have seen in research it’s not the best. Although it has a low glycemic index (around 20-22), it has high fructose content, even higher than high fructose syrup. Fructose is not as easily absorbed and is being linked to insulin sensitivity as well as gut and liver problems. A little bit of agave can go a long way, so if you do use it, less is more!
The Good:
The list below is comprised of the best sweeteners that have a lower glycemic index as well as provide other nutrient and health benefits. When choosing a sugar or sweetener these are the ones to choose from. Although they are on the good list, over consumption can still stress the body. Use mindfully and in moderation.
Raw Honey: Not just any honey, but RAW honey. Honey has a GI of 35- 50 and a ton of health benefits. Honey contains antioxidants, minerals and vitamins, has antimicrobial properties, and aids in digestion. There are so many uses for honey between skin care, burn care, and with food. I usually use honey on hot cereals and with smoothies.
Pure Maple Syrup: Pure Grade A Maple Syrup is another sweetener that contains antioxidants and small amounts of minerals. Maple Syrup has a GI of 50-55, with a low fructose percentage of 35 percent. When buying maple syrup checking the label and making sure that it is one single ingredient. I use Maple Syrup for everything including granola, baked goods, and dressings.
Coconut Palm Sugar: When coconut palm sugar came to my local market I was very excited. Coconut sugar can be replaced 1:1 for regular sugar. The taste is perfect and I use it with all of my baking when white or brown sugar is called for. Coconut palm sugar has a GI of 35 and a low fructose percentage compared to regular sugar. Coconut palm sugar is made from the sap of the coconut palm.
Stevia: This plant sweetener is derived from the South American stevia plant. This sweetener has no calories and affects blood glucose very minimally with a GI of 0. When buying stevia make sure its pure organic stevia with no additives. A little bit goes a LONG way with this sweetener.
Black Strap Molasses: This sugar extract is a thick tar like texture that has a GI of 55 and is great to use with healthy baking. Black strap molasses contains a bunch of vitamins and minerals including iron, calcium, magnesium, and potassium. It’s also known for some health benefits including dermatitis, joint pain, constipation, regulating menstrual flow and more.
Ditch the stuff on the bad list, and make room for the ones on the good side. Always use in moderation, as well as use what’s best for your body. Introducing these sugars one at a time into your diet to see how your body reacts is a great way to find what sugar is the best for you.
Hope this helped. Leave comments below if you have any questions.