By Glicky Eisikovits

 

Sugar is a complex topic. We crave it, but too much of it isn‘t great for us. We all like some goodies, and sugar is a carbohydrate our bodies need for energy. It occurs naturally in foods like fruit and dairy products, and it’s also added to many foods. A moderate intake of refined sugar, about 10 percent of daily energy intake, can be part of a healthy diet. However, consuming high amounts can lead to empty calories and health issues like obesity, diabetes, and tooth decay. With so many types of sugar available, including granulated cane sugar, brown sugar, organic cane sugar, coconut sugar, honey, maple syrup, stevia, xylitol, and monk fruit sweetener, each with its unique flavor and uses, understanding the benefits can help us make informed choices for baking, cooking, and sweetening.

Before exploring sugar options, let‘s start with the basics: The glycemic index (GI) measures how quickly a food or ingredient raises blood sugar levels. Foods with a higher GI cause a more rapid increase in blood sugar, while lower GI foods have a slower impact. Understanding the GI helps guide food choices, especially for managing blood sugar levels. With this foundation, we can better compare and choose between different sugar options.

Fructose is a simple sugar found naturally in honey, agave syrup, high-fructose corn syrup, and rice syrup. It‘s also added to many processed foods. Consuming excessive fructose, especially from added sources, can be detrimental to one’s health, contributing to weight gain, insulin resistance, and increased risk of chronic diseases like diabetes and heart disease, due to its potential to disrupt metabolism and liver function, potentially leading to conditions like fatty liver disease.

 

Corn syrup

We all love peanut chews, but high-fructose corn syrup has a high glycemic index (GI) of 73 and is very high in fructose. Consuming high amounts of corn syrup is concerning due to potential health issues. It‘s commonly found in processed foods and linked to an increased risk of weight gain, diabetes, heart disease, and high blood pressure.

 

Granulated cane sugar

Granulated cane sugar is a refined, highly processed sugar derived from sugarcane. It’s commonly used in baking, cooking, and sweetening beverages. With 16 calories per teaspoon, it’s easy to consume much more, leading to accumulated calories and a significant impact on blood sugar levels due to its high glycemic index of 65. Consuming it in moderation is essential. Additionally, excessive consumption can contribute to tooth decay, and it provides no nutritional value, offering only empty calories.

 

Organic granulated sugar

Organic granulated sugar has the same glycemic index and calorie count as regular sugar. The key difference is that it’s grown without synthetic pesticides or fertilizers, meaning fewer chemicals are used. However, it’s still highly processed, just like conventional granulated cane sugar, offering no nutritional benefits. Opting for minimally processed, nutrient-rich sweeteners might be a better choice, providing more nutritional value and potentially fewer drawbacks.

 

Brown sugar

Brown sugar is made by mixing refined sugar with molasses, which gives it a distinct color and flavor. It‘s ideal for soft, chewy baked goods and deeper flavors. With 17 calories per teaspoon and a glycemic index of 64, brown sugar should be consumed in moderation due to its impact on blood sugar.

 

Sucralose

Sucralose, also known as Splenda, is a popular artificial sweetener that‘s 600 times sweeter than sugar. It‘s calorie-free and doesn‘t raise blood sugar levels, making it suitable for low-carb and diabetic-friendly products. However, some research suggests potential side effects, including digestive issues, gut health impacts, bloating, gas, abdominal pain, and migraines. If you‘re a diabetic, Stevia and monk fruit are much better options—consult with your doctor.

 

Honey

Honey is a natural sweetener with a glycemic index of 58 and 21 calories per teaspoon. It‘s rich with antioxidants and minerals and has anti-inflammatory properties that support gut health, wound healing, and immune function. Honey can soothe sore throats and coughs and is great for moist baking. However, it‘s high in fructose. Despite being less processed and having more nutritional value than white sugar, honey should still be consumed in moderation due to its sugar content.

 

Maple syrup

Maple syrup is made from boiled-down sap from maple trees. It‘s a natural sweetener with a glycemic index of around 54, containing 64 calories per teaspoon. It’s rich in antioxidants and nutrients like manganese and potassium. Compared to refined white sugar, maple syrup is less processed and offers nutritional benefits and a richer flavor profile. It‘s great for pancakes, waffles, oatmeal, and baking. Consume in moderation due to its sugar content.

 

Coconut sugar

Coconut sugar is a natural sweetener derived from coconut sap, with a low to moderate glycemic index of 35–54 and a caramel-like flavor. It contains some minerals, although in limited amounts that may not have a significant nutritional impact. While coconut sugar has a lower glycemic impact compared to refined sugars, it‘s still high in calories (about 20 per teaspoon) and contains fructose and glucose, which can contribute to calorie intake and blood sugar spikes. Its reputation as a healthier alternative may be overstated, so moderation is key.

 

Dates

Dates are one of the shivas haminim, and they’re a superfood. Dates have a low to moderate GI (42–55), offering health benefits like fiber, antioxidants, and essential minerals. The fiber in dates also helps slow down the digestion of natural fructose, contributing to their relatively stable GI. They support heart health, digestion, bone health, and gut health. Due to natural fructose content, moderation is key, especially for those with diabetes or those managing sugar intake. Dates can be a healthy addition to a balanced diet.

 

Xylitol

Xylitol is a sugar substitute commonly used in sugar-free products like candy, baked goods, and gum. Chewing gum with xylitol is particularly great for oral health, helping prevent tooth decay and cavities and stimulating saliva production. It has a low glycemic index (GI) of 7 and almost no calories. However, consuming large amounts of xylitol can cause digestive issues like gas and bloating.

 

Monk fruit

Monk fruit sweetener is my favorite choice for those looking for a natural, zero-calorie sweetener with a GI of 0. Derived from a type of melon, it’s 150–200 times sweeter than sugar. Often blended with erythritol to balance the sweetness, monk fruit sweetener doesn’t raise blood sugar levels, making it ideal for low-carb, keto, and diabetic-friendly products. When blended with erythritol, it can be used in a 1:1 ratio with sugar. It‘s one of the healthiest sugar substitutes. You can find it in your grocery store or at affordable prices at Costco.

 

Stevia

Stevia leaf sugar is a natural sweetener derived from the stevia rebaudiana plant. It’s one of the healthiest sugar substitutes available. Stevia is a popular sugar substitute due to its zero-calorie content and sweetness that’s 200–300 times greater than sugar. Stevia leaf sugar is often used by those managing their sugar intake or following low-carb diets. It’s also great for diabetics, as it doesn‘t raise blood sugar levels. However, some people find it has a distinct aftertaste.

 

Did you know

Fruits contain fructose, but it’s not something to worry about. Whole fruits package fructose with fiber, water, and antioxidants, slowing down sugar absorption and delivering valuable nutrients. Enjoy your fruits—your body will thank you!

 

Reading labels is key: Being aware of sugar content in foods can help you make informed choices and reduce your overall sugar intake.

Combining dates with nuts can help lower the glycemic index (GI) of dates. The healthy fats and fiber in nuts can slow down the digestion and absorption of the natural sugars in dates, leading to a more gradual increase in blood sugar levels. This can help reduce the overall GI of the snack, making it a more balanced and sustained energy source. It‘s also a great healthy snack option for satisfying sugar cravings, providing a natural sweetness from the dates paired with the crunch and nutrition of nuts.

 

 

Date Ball Treats Recipe

Ingredients:

12 Medjool dates, pitted

6 oz. mixed roasted nuts

2 tablespoons cocoa powder

Splash of vanilla extract

6 oz. natural peanut butter

¼ cup water, plus more as needed

1 cup shredded coconut, for coating

 

Directions:

In a food processor fitted with S-blade, blend dates, nuts, cocoa, and vanilla until pasty.

Add peanut butter and blend until combined.

Gradually add water, adding more as needed, until a soft, cookie dough-like consistency forms.

Roll into small balls.

Coat with shredded coconut.

Freeze and enjoy.