Which is Healthier: Brown Sugar vs White Sugar?

Confused! Which is better for you, brown sugar or white sugar? When opting for sweeteners, everyone wants to choose a healthy option. But did you know many specifications make both brown and white sugar different from each other in terms of taste, texture, health benefits, and nutritional value? White sugar, or refined sugar, is a common sweetener in many foods and beverages. While brown sugar is similar to white sugar, it undergoes less refining and retains some natural molasses content. Read this blog to understand the health benefits of brown and white sugar and find the best option between them. 

What is white sugar?

White sugar, or refined sugar, is a popular sweetener in many foods and beverages. The sugarcane juice is extracted, purified, and heated to form thick syrup called molasses that crystallizes after some point. This crystallized sugar is then further processed, and excess molasses is removed. After filtration and processing, the sugar crystals are dried, cooled, and packaged for distribution.

Nutritional Value in White Sugar

White sugar serves as a quick energy source due to its rapid metabolism in the body.  White sugar contains no essential nutrients, vitamins, or minerals. It is often referred to as providing “empty calories” because it contributes calories without adding nutritional value. One spoonful of granulated sugar contains the following nutritional value. 

• Calories: 15.4
• Fat: 0g
• Sodium: 0mg
• Carbohydrates: 4g
• Fiber: 0g
• Sugars: 4g
• Protein: 0g

Health Benefits of White Sugar

• Provides energy- White sugar is a carbohydrate that provides instant energy to the body. The body breaks down sugar. 
• Improves brain functioning- Since the brain is one of the most energy-demanding organs, white sugar, made up of glucose, works as a fuel for the brain. The energy content is high in sugar and helps fulfill its energy requirements. 
• Elevate Mood-  Psychology says that sugar makes a person happy. Sugar activates the pleasures of our brain and increases dopamine levels. This instantly lifts your mood. 
• Heal Wounds- White sugar can be used as a healing agent to treat wounds. It helps the formation of granules and the negative reproduction of bacteria.

Health Risks of White Sugar

With benefits, there are some health risks.

• Weight gain and obesity- Excessive sugar intake can increase weight rapidly and may cause obesity. High-sugar food can contribute to an imbalance in calorie intake.
• Type 2 diabetes- A high-sugar diet increases the risk of developing type 2 diabetes. It can resist insulin levels and the body’s ability to regulate blood sugar levels.

• Cardiovascular Issues- High sugar intake has been linked to an increased risk of heart disease. It can raise blood pressure, contribute to inflammation, and negatively impact lipid profiles. 
• Dental Problem- Excessive sugar causes tooth decay and cavities. Bacteria in the mouth feed on sugar and produce acid that erodes tooth enamel.
• Inflammation- Excessive sugar consumption may cause chronic inflammation in the body, which may cause various health conditions, including arthritis and inflammatory bowel diseases.
• Fatty Liver Disease- Overconsumption of sugar, especially fructose, may be the reason for non-alcoholic fatty liver disease (NAFLD).

What is Brown Sugar?

Brown sugar is also called Lal Shhakar, and the process of making brown sugar is similar to that of white sugar. It is made up of mixing refined sugar cane molasses.  Molasses is a thick, dark syrup, a rich source of nutrients like vitamins and minerals, and a by-product of sugar refining. 95% of refined sugar is mixed with 5% of molasses. This results in brown sugar, a moist, sandy texture with a caramel-like flavor, used in baking, toppings, and sauces. The sugarcane molasses gives the brown sugar its brown color and softness. 

Nutritional Value in Brown Sugar

Brown sugar is low in nutrients and high in calories and is used to enhance the flavor of various foods.

• 17 calories
• 0 grams of fat, cholesterol, and protein
• 1 milligram of sodium
• 5 grams of carbohydrates

Health Benefits of Brown Sugar

Let’s have a look at some of the best health benefits of brown sugar-

• Nutrient-rich- Brown sugar is rich in minerals like calcium, potassium, iron, and magnesium than white sugar because it retains some molasses during processing.
• Antioxidants- The molasses content in brown sugar contains antioxidants that help to neutralize free radicals in the body and offer protection against oxidative stress.
• Enhance flavor- Brown sugar contains a flavor and can add moisture to baked goods, making it a popular choice for baking recipes.
• Prevents Low Blood Sugar Levels- Brown sugar provides quick energy like any other sugar. It can raise blood glucose levels and helps to prevent low blood sugar (hypoglycemia). 
• Good for digestion: Brown sugar is also suitable for digestion, as molasses promotes a healthy digestive system and bowel movements.  

Health Risk of Brown Sugar

• Heart-related issues- A rich, sugary diet can increase your heart rate and make you uneasy. Brown sugar may cause irregular heartbeat, increased thirst, and fatigue-like symptoms.
• Increase blood sugar levels- Excessive intake of brown sugar may rapidly increase blood sugar levels and increase the risk of diabetes.
• Nutritional deficiencies- Brown sugar is a source of empty calories, and intake of excessive amounts of sugar may cause nutrient deficiencies. 

White Sugar Vs. Brown Sugar 

White sugar and brown sugar have similar calories. Brown sugar contains 380 calories per 100g, and white sugar contains 385 calories per 100g.  Brown sugar contains more calcium than white sugar, 83 mg per 100g and 1mg per 100 g. Moreover, brown sugar has a slightly high iron content. WHO advises to limit added sugar to 10% of their calories to avoid excess weight and reduce chronic diseases. Overeating sugar can cause serious health issues like excess body weight, type 2 diabetes, and heart disease.  

Even though brown sugar contains more minerals than white sugar, the amount of these minerals is low, and you won’t get any health benefits from it. Due to molasses in brown sugar, it retains some moisture and is suitable for baked desserts with a soft texture. 

However, if you plan to eliminate sugar, several healthy substitutes are available in the market. You can opt for coconut sugar, honey, maple syrup, and agave nectar, which are some good and healthy options. Another good option is shakkar, an unprocessed sugar rich in nutrients like zinc, iron, potassium, and magnesium. You can also use jaggery to sweeten up your desserts and beverages.

Takeaway

Health experts say that moderation is key while consuming brown or white sugar. Brown sugar may be better than white sugar for baking recipes and rich in flavor. While both sugars impact blood sugar levels, regardless of type, they can lead to weight gain, dental issues, and an increased risk of health problems. To support overall health, it’s crucial to prioritize a balanced diet rich in whole foods and limit added sugars. The key to good health is maintaining a balanced diet, limiting added sugars, and prioritizing whole foods rich in nutrients. In moderation, you can also choose natural sweeteners like honey, maple syrup, or agave nectar to reduce refined sugar intake. Always consult with healthcare professionals about your health conditions and needs.