7 Healthiest Types of Sugar, Ranked

Sugar is naturally found in fruits, vegetables and dairy products. It is also added to desserts and other foods to improve flavor. Added sugars have been linked to weight gain, type 2 diabetes and heart disease when consumed in excess.

Although all added sugars are limited, natural options such as honey, date sugar and coconut sugar offer more nutrients and benefits than refined table sugar.

Coconut sugar is a popular sweetener made from the coconut sap. It has roughly the same calories and carbohydrates as table sugar, but it is less transformed. With less treatment, coconut sugar keeps antioxidants and traces of minerals such as iron, calcium and zinc.

Coconut sugar also has a lower glycemic index (GI) than table sugar. GI measures the speed with which a food increases blood sugar. Higher values ​​suggest a faster increase in blood sugar.

Coconut sugar has a GI of 35, while table sugar has a 65 GI. This means that coconut sugar has a lower impact on blood sugar than table sugar.

Two teaspoons (8 grams) of coconut sugar provide:

• Calories: 30
• Total big: 0 grams (g)
• Carbohydrates: 8 g
• Total suggests: 7 g

Honey is a natural sweetener that has long been used for medicinal purposes. Brut honey is less transformed, so it provides a little more nutrients than more transformed versions. It has small amounts of minerals such as calcium, potassium, magnesium and phosphorus, as well as antioxidants that can promote heart health.

Raw honey also has a low GI of 55, so it does not increase blood sugar as quickly as table sugar. Research suggests that honey also has prebiotic properties that support intestinal health.

A tablespoon (21 grams) of honey provides:

• Calories: 63.8
• Total big: 0 g
• Carbohydrates: 17.3 g
• Total suggests: 17.2 g

Maple syrup comes from the sap of maple. Pure maple syrup undergoes little or no treatment, which means that it retains many nutrients, including manganese, calcium, potassium and zinc. Maple syrup is also rich in beneficial plant compounds like Quebecol, which has anti-inflammatory properties.

Maple syrup has a GI of 54, which means that it increases blood sugar more slowly than ordinary table sugar.

A tablespoon (20 grams) of maple syrup provides:

• Calories: 52
• Total big: 0 g
• Carbohydrates: 13.4 g
• Total suggests: 12.1 g

Date sugar is made from dried and crushed dates. It provides antioxidants as well as small amounts of fiber, potassium, iron and vitamins B. Date sugar has a GI lower than that of the sugar table, which makes it a potentially better choice for people with diabetes.

Two teaspoons (8 grams) of date sugar provides:

• Calories: 30
• Total big: 0 g
• Carbohydrates: 7 g
• Total suggests: 6 g
• Fiber: 1 g

The Jaggery is a natural sweetener made by boiling sugar cane or palm sap. As it is not refined, it retains traces of minerals, such as calcium, potassium, magnesium and iron, as well as antioxidants.

A tablespoon (15 grams) from Jaggery provides:

• Calories: 60
• Total big: 0 g
• Carbohydrates: 14 g
• Total suggests: 13 g

Turbinado sugar is made from the first sugar cane pressing and is less refined than white sugar. He retains part of his molasses, giving the sugar a light brown color and a subtle caramel flavor.

Turbinado sugar also contains small amounts of minerals such as calcium and potassium, but not enough to have a significant impact on your diet.

Two teaspoons (15 grams) of Turbinado provide:

• Calories: 36.8
• Total fat: 0 g
• Carbohydrates: 9.18 g
• Total suggests: 9.12 g

Agave syrup is another popular sugar based on the agave plant sap. It has a weak GI, ranging from 10 to 27, which means that it is less likely to climb your blood sugar than many other types of sugar.

Research shows that the compounds of agave, called Agavins, have prebiotic properties that promote the growth of beneficial intestinal bacteria.

Agave also contains antioxidant compounds called saponins, which can help reduce inflammation and support immune function.

About 80% of the sugar in the agave is fructose, which contributes to its low GI. However, excess of fructose has been linked to liver problems. In addition, many types of agave sweeteners on the market are refined and very processed, which may not make them healthier than ordinary sugar. So it’s always a good idea to be aware of your consumption.

A tablespoon (22 grams) of agave syrup provides:

• Calories: 60
• Total big: 0 g
• Carbohydrates: 16 g
• Total suggests: 16 g

Natural sugars are in whole foods such as fruits, vegetables and dairy products. These foods also provide fibers, antioxidants and other nutrients that support overall health.

The added sugars are all sugars – both refined and natural – which are added to food or drinks during transformation or preparation.

Even if honey, maple syrup and coconut sugar are less processed and contain small amounts of nutrients, once they are used to softening another food, they count like added sugar. Examples include:

• Notify honey in tea
• Adding maple syrup to oat flour
• Adding agave syrup to smoothies
• Use coconut sugar to sweeten pastries

According to the American Heart Association, added sugars should represent less than 6% of your daily calories, or more than 30 grams on a diet of 2000 calories.

When you choose the best sugar for your health needs, here are some items to keep in mind:

• Treatment: Refined sugars, such as table sugar, are stripped of nutrients during treatment. Fewer processed sugars, such as coconut sugar, maple syrup and raw honey, retain small amounts of minerals and healthy plant compounds.
• Kitchen needs: Coconut sugar can often be used as a substitute 1: 1 of white sugar in cooking and drinks. The date sugar works better in bakery products such as muffins or cookies because it does not dissolve well in liquids. Liquid sweeteners, such as maple syrup or honey, dissolve easily in liquids but may require revenue adjustments to take into account additional humidity.
• Portions size: The diets rich in added sugars have been linked to diabetes, heart disease and obesity. Even less processed “healthier” sugars are still counting for your daily added sugar intake and should be used in moderation.