The Ubiquity of Sugar in Our Daily Diet
Sugar is a common ingredient in various food items and drinks we consume daily – from coffee, tea, baked goods like cakes and bread, to more. It is almost impossible to escape its presence in our diet. However, it is crucial to remember that sugar is the only food item that provides no nutritional value other than an abundance of calories. This is true for both white and brown sugar.
White Sugar
White sugar, derived from either sugar cane or sugar beet, undergoes multiple distillation processes. This series of treatments strip it off any potential nutritional value, leaving only its sweet taste. Consequently, white sugar contains no vitamins or minerals and contributes nothing to health except for calories. This is why it is often referred to as ’empty energy.’ Its high-calorie content and the lack of nutritional value make sugar one of the key culprits behind many health issues prevalent in the western world.
Brown Sugar
On the other hand, brown sugar, although slightly more natural due to lesser refining, is not much different. While it does contain an insignificant amount of vitamins and minerals, the health implications remain similar to white sugar. Consumption of brown sugar can lead to obesity and other health hazards. Therefore, a hot drink with brown sugar or a cake made with brown sugar does not classify as ‘healthy’.
Honey
Unlike sugar, honey has some health benefits. It contains antioxidants that can help fight the flu and other diseases. However, when it comes to calorie content, honey is on par with both white and brown sugar. Both honey and sugar contain 20 to 30 calories in a small teaspoon and 400 calories in 100 grams. Recent studies have shown that honey can help reduce muscle fatigue during physical activities. Despite these benefits, it contains a high amount of fructose that can lead to insulin resistance, abdominal fat accumulation, and worsening diabetes conditions if consumed in excess.
Date Honey
Date honey, a natural byproduct of cooking dates, is another natural sweetener. It is rich in minerals but has a high glycemic index, which implies a rapid increase in blood sugar levels after consumption.
Maple Syrup
Maple syrup, another natural sugar, contains sucrose like white sugar. However, it is a healthier alternative. The recommended type is 100% natural maple syrup, not the processed kind often used for pancakes, which contains flavorings, white sugar, and preservatives.
