What Type of Sugar is Best?

The role that refined sugar plays in our health is simple - It’s of zero valueto us nutritionally, there are countless alternatives many of which are considered healthy. Unfortunately, the problem with many of them is that they are just as bad as regular sugar..AGAVE SYRUPAgave is best recognised as the plant from which tequila is made by fermenting the sugars in it. Agave Syrup is largely considered a healthy alternative to sugar because it has a low glycaemic index (GI). So less of a blood sugar spike. However, regular sugar is typically 50% fructose but agave can be as high as 90% fructose. Although fructose won’t raise blood sugar levels in the short-term, it can contribute to insulin resistance causing major increases in long-term blood sugar, increasing risk of metabolic syndrome and type 2 diabetes. Eating large amounts of fructose can also have various other harmful effects including raising LDL cholesterol.Agave syrup should be avoided given it is significantly worse than regular sugar comparing gram for gram.BROWN SUGARBrown sugar is produced by taking refined white sugar and mixing in molasses. The molasses are not healthy, as they have absolutely zero nutrients for the body to benefit from. Molasses are about 50% sugar with an insignificant amountof minerals.Quite simply, brown sugar is regular sugar diluted with a less concentrated sugar. Therefore, brown sugar cannot be considered healthier than white sugar, even though some marketers would like us to believe so.COCONUT SUGARCoconut Sugar is derived from the sap of the coconut plant and simply produced by extracting the sugary fluid and allowing the water to evaporate. It naturally contains a small amount of fibre with also having a lower glycaemic index than regular sugar.With a smaller amount of fructose than typical white sugar, and the tiny amounts of fibre and nutrients, it could be argued that coconut Sugar is less unhealthy than regular sugar comparing gram for gram. Nonetheless, less unhealthy does not make it healthy.HONEYHoney is of course a real food that can still be obtained in its natural form. A typical batch of honey is 82% sugar by weight half of which is fructose, trace amounts of vitamins, minerals and various antioxidants. These antioxidants found more so in darker honeys than lighter onesare associated with improved health and lower risk of disease.With the wide ranging types of honey available, it’s glucose and fructose content vary greatly and its glycaemic index can range from low to high. Studies comparing honey and white sugar have noted that honey had slightly less harmful effects on metabolism.As a natural food, honey is most definitely less unhealthy than regular sugar and a superior choice over most other sugar alternatives. Importantly, it’s high fructose content does not allow it to be considered healthy and should not be consumed regularly.MAPLE SYRUPMaple syrup is made by evaporating the sugary sap from maple trees which leaves a thick syrup. Maple syrup is different from refined sugar as it benefits from a number of minerals and antioxidants.Given Maple Syrup contains often in excess of 70% sucrose, it’s mineral contents are effectively irrelevant. Comparing it against regular sugar gram for gram, an identical amount of maple syrup will cut the total sugar content by a third.STEVIAStevia is a green, leafy plant known for its strong, sweet flavour. Sweeter than regular sugar. Some suggest 1 teaspoon of Stevia extract powder can have a similar sweetening power as a whole cup of sugar.Studies have shown that taking stevioside (one of the sweet compounds in stevia) as a supplement can reduce bloodpressure.Stevioside appears to improve function of the hormone insulin, helping to lower blood sugar levels. This may be useful for people with type 2 diabetes.Stevia has also been shown to have anti-inflammatory, anti-cancer, diuretic and immunomodulatory effects. Although, it should be notedthat these studies require further investigation given many of the results are only found in animal trials.Stevia is the only sweetener that has health benefits not impacted by its sugary ingredients.100% natural with zero calories, Stevia is considered the healthiest of all sweeteners available.XYLITOLXylitol is a substance categorized as a sugar alcohol. Sugar alcohols have the ability to stimulate the sweet taste receptors on the tongue. Although Xylitol is found naturally in small amounts in many fruit and vegetables, it is largely processed from the Birch tree as a refined sweetener not benefiting from any vitamins and minerals.Xylitol contains no fructose and has insignificant effects on blood sugar and insulin. Therefore, none of the harmful effects of sugar apply to Xylitol.It is a common ingredient in sugar free chewing gums, mints and oral care products. Numerous studies suggest that Xylitol, either by replacing sugar or adding it can reduce cavities and tooth decay by as much as 85%. Xylitol has been seen to increase the production of collagen which may help to counteract the effects of ageing on the skin in addition to being protective against osteoporosis, leading to increased bone volume mineral content.Xylitol is an excellent alternative to regular sugar. It doesn’t spike blood sugar or insulin, starves the plaque-producing mouth bacteria and feeds the friendly microbes in the intestine.