This blog will describe whether brown sugar is healthy for you or the usually used white sugar.
These days, everyone wants to opt for a healthy option. Even if it is about the sweeteners they want to opt for a healthier option. Mostly there are these two types of sweeteners- the brown sugar and the white sugar. Both of these differ in their taste, texture, nutritional value and health benefits. White sugar is the refined sugar. White sugar is the most commonly used sweetener in many beverages and foods. A similar sweetener like white sugar is the brown sugar. The brown sugar goes through less rigorous refining processes. This renders them to retain more natural molasses content.
What is white sugar?
Both brown sugar and White sugar (refined sugar) are popular sweetener. These are used in varied types of beverages and foods. A thich syrup known as molasses is prepared using the extracted juice from sugarcane, this juicer is then purified, and heated to form this syrup. This syrup crystallizes after a certain point. The crystallized sugar syrup is then processed further. The further processing removes the excess molasses. After filtration and processing, these crystals of sugar get dried. After that, they are cooled, and packaged for distribution.
Nutritional Value in White Sugar
White sugar gets metabolised rapidly in the body which is why it serves as a quick energy source. There is n content of essential nutrients, minerals or vitamins present in white sugar. This is why it has been given another name, “empty calories” providing source. The name is given because it contributes to giving calories without adding any nutritional value to the food.
Nutritional value in one spoonful of granulated sugar-
- Fiber: 0g
- Fat: 0g
- Calories: 15.4
- Protein: 0g
- Sodium: 0mg
- Sugars: 4g
- Carbohydrates: 4g
Health Benefits of White Sugar
- Provides energy- instant energy source, carbohydrates are the main constituent of white sugar.
- Improves brain functioning- The most energy demanding organ of the body is the brain, therefore sugar that is made up of glucose works as a fuel for the brain. The energy requirements are fulfilled by the high sugar content present in sugar.
- Elevate Mood- sugar makes a person happy in psychology. Sugar elevates the levels of dopamine that elevates the pleasures of the brain, this boosts your mood instantly.
- Heal Wounds- White sugar can heal wounds and can be used as a healing agent. It helps the negative reproduction of bacteria and the production of granules.
Health Risks of White Sugar
With benefits, there are some health risks.
- Weight gain and obesity- Excessive sugar intake can contribute for developing an imbalance in calories intake which can increase weight rapidly. This eventually leads to obesity.
- Type 2 diabetes- The risk of developing diabetes type 2 can be attributed to a high-sugar diet. This situation can lead to insulin resistance and increase the body’s blood sugar level regulation ability.
- Cardiovascular Issues- The risk of heart disease is linked to high sugar intake. Blood pressure increase, inflammation, and negative lipid profile impacts can be viewed.
- Dental Problem- Abundant increase in sugar intake can causes tooth decay and cavities. Mouth bacteria feed on sugar and form acid which erodes enamel and cause cavities.
- Inflammation- Chronic inflammation can be caused by excessive sugar consumption, these may also cause varied health conditions, including inflammatory bowel disease, arthritis, etc.
- Fatty Liver Disease- Excess sugar consumption (especially fructose), may cause non-alcoholic fatty liver disease (NAFLD).
What is Brown Sugar?
Brown sugar and Lal Shhakar are different names the same constituent. The Brown sugar-making process is quite similar to that of white sugar. They are made by mixing refined sugar cane molasses. Molasses is a nutrient-rich source that is thick and dark syrup. It contains vitamins and minerals and is a by-product of sugar refining. 5% of molasses is added to 95% of refined sugar. This yields a moist, sandy-textured, caramel-like flavour sugar. It can be used in toppings, baking, and sauces.
Nutritional Value in Brown Sugar
- 0 grams of cholesterol, fat, and protein
- 17 calories
- 5 grams of carbohydrates
- 1 milligram of sodium
Health Benefits of Brown Sugar
- Nutrient Rich- Brown sugar contains minerals including potassium, calcium, magnesium and iron. It contains more nutritional white sugar because it retains some molasses during processing
- Antioxidants- The molasses content has antioxidants that neutralise free radicals in the body and give protection against oxidative stress.
- Enhance Flavour- Brown sugar has a natural flavour and provides moisture to baked goods.
- Prevents Low Blood Sugar Levels- Brown sugar provides quick energy that raises blood glucose levels. This helps prevent hypoglycemia.
- Good for Digestion- Brown sugar is good for digestion. Molasses promotes healthy bowel movements and digestion.
Health Risk of Brown Sugar
- Heart-related issues- A high-sugar diet can make you uneasy as it increases your heart rate. Brown sugar can induce arrhythmias, increased thirst, and symptoms like fatigue.
- Increase blood sugar levels- Excessive brown sugar intake may increase levels of blood sugar rapidly and increase diabetes risk.
- Nutritional deficiencies- Brown sugar is an empty calories source, and may cause nutrient deficiencies.
White Sugar Vs. Brown Sugar
Both contain similar calories. 100 g of brown sugar has 380 calories, and 100g of white sugar contains 385 calories. Brown sugar has more amount of calcium than white sugar, 83 mg per 100g in brown sugar and 1mg per 100 g in white sugar. Moreover, brown sugar iron content is slightly higher. WHO advises to reduce 10% of added sugar to avoid excess weight. This also reduces the risk of chronic diseases. Overconsuming sugar can lead to serious health issues including excess body weight, heart disease, and type 2 diabetes.
Even though brown sugar has more contents of minerals than white sugar, these amounts still stand low in providing any health benefits. Molasses present in brown sugar retain some content of moisture and texture to baked desserts.
However, there are various healthy substitutes including honey, coconut sugar, agave nectar and maple syrup. Shakkar is another good option and is unprocessed sugar. It contains zinc, potassium, iron, and magnesium. Jaggery canalso be used as a sweetener to sweeten up beverages and desserts.
Takeaway
Health experts never say to eliminate any component, they only promote moderation. Similar is true while consuming brown or white sugar. Both the sugars impact blood sugar levels. These all can lead to weight gain, cavities in teeth and increased health risk. Although, Brown sugar might be better for baking recipes and flour rich than white sugars. To benefit overall health, it is crucial to consume a balanced diet that contains whole foods and limited sugars. Moderation is the key to lead a healthy life. you can also choose natural sweeteners like honey, maple syrup, or agave nectar.
