- White sugar. Both beet and sugar cane are obtained from a refining process. Heat and chemical treatments take place here that partially destroy the nutrients and add food additives (E220 – sulfur dioxide or E150 – ammonia caramel). One tablespoon of white sugar has 16 calories and contains 99.9% pure sucrose.
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- Brown sugar. The color is given by molasses, which is added in a percentage that varies between 3.5% and 7%. Molasses intake is the only difference between white and brown sugar. Unfortunately, this molasses contains tiny amounts of calcium, magnesium, potassium and iron, so this product is not much better than the first. One tablespoon of brown sugar has 17 calories and 97% sucrose.
- Raw, uncrystallized sugar is the least harmful option, as it contains 85% sucrose, but a significant intake of B vitamins and minerals (calcium, magnesium, phosphorus, iron, sodium, zinc). A teaspoon of raw sugar has only 11 calories.
What natural substitutes we have
Alina Stoica, nutritionist
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According to the nutritionist, sugar substitutes can be classified according to their origin – natural (honey, fruit syrups) or synthetic – and caloric value: calorific (fructose, sorbitol, xylitol, aspartame) or non-calorogenic (saccharin, cyclamate …). We recommend the healthy options below.
- Honey is the only natural sweetener that contains natural fructose, vitamins, antioxidants. Be careful it has a lot of calories.
- Stevia extract is the sweetest food, its sweetening power being 300 times greater than that of sugar. It has a low glycemic index.
- Agave syrup. It is four times sweeter than sugar. Contains vitamins B, C, D and E, calcium, iron, magnesium, phosphorus, selenium, potassium and chromium. With a low glycemic index, it can also be used by people with diabetes or pancreatic disorders.
- Tapioca syrup is obtained from the root of the cassava plant, following an enzymatic process on the starch. “It is immediately absorbed into the blood, and carbohydrates are digested in a few hours. This syrup can also be used by children older than 8 months “, says Alina Stoica.
- Maple syrup contains 66% sucrose. Depending on the color, the date of harvest of the sap and the taste, the maple syrup is of several kinds, differentiated by color and aroma. Darker, strong-tasting syrups are used for cooking.
- Dried fruits contain vitamins and minerals and are another sweetening solution. You can choose between figs, dates, apricots, raisins, plums and blueberries.
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