Brown sugar is simply barely decrease energy than white sugar and might trigger your blood sugar to rise as effectively.
It’s time to demystify the assumption that brown sugar is a more healthy different to white sugar. Brown sugar comprises some minerals and vitamins, however these usually are not within the quantities that they’ll considerably contribute to your diet. Moreover, brown sugar can also be excessive in energy, like refined sugar, and might increase blood sugar ranges as effectively. There are a lot of brown sugar substitutes which might be more healthy and fewer fattening.
Well being Photographs bought in contact with nutritionist Veena V to grasp the disadvantages of consuming brown sugar and what it is best to substitute it with.
What’s brown sugar?
Brown sugar is a sucrose sugar product. It will get its distinct brown color as a result of presence of molasses. βMolasses additionally lends to the distinct flavour other than color and makes it moist. The method of creating it includes including the molasses into the refined white sugar to provide it the distinct traits,β says Veena.
Among the many many sorts and types of brown sugar, the 2 foremost are:
β’ Sticky brown sugar: It comprises a heavier focus of molasses that make it denser and sticker
β’ Free-flowing brown sugar: This consists of finely granulated sugars that don’t stick collectively and due to this fact βcirculateβ like white sugar
What’s the dietary worth of brown sugar?
The dietary worth of brown sugar can differ barely primarily based on elements relying on the additive of the molasses content material. βNonetheless, brown sugar offers about 15 energy per teaspoon and comprises small quantities of minerals like calcium, potassium, iron, and magnesium,β says Veena.
Dietary worth of brown sugar per 100g, in line with the Nationwide Nutrient Database for Normal Reference Launch 25 is:
β’ Vitality β 377 kcal
β’ Carbohydrates β 97.33 g
β’ Sugars β 96.21 g
β’ Dietary fibre β 0 g
β’ Fats β 0 g
β’ Protein β 0 g
β’ Water β 1.77 g
β’ Thiamine (Vit. B1) β 0.008 mg
β’ Riboflavin (Vit. B2) β 0.007 mg
β’ Niacin (Vit. B3) β 0.082 mg
β’ Vitamin B6 β 0.026 mg
β’ Folate (Vit. B9) β 1 microgram (ΞΌg)
β’ Calcium β 85 mg
β’ Iron β 1.91 mg
β’ Magnesium β 29 mg
β’ Phosphorus β 22 mg
β’ Potassium β 346 mg
β’ Sodium β 39 mg
β’ Zinc β 0.18 mg
No sugar weight loss program: What to eat and what to keep away from
Is brown sugar unhealthy?
Brown sugar, like every other kind of sugar, could be unhealthy if consumed in extra. Listed below are some the explanation why it may be thought-about unhealthy:
1. Brown sugar is excessive on energy
Brown sugar is calorie-dense, offering empty energy with little to no dietary worth. The calorie content material is simply barely decrease than white sugar. One teaspoon of white sugar is 16.3 energy, and that of brown sugar is 15 energy.
2. Could increase blood sugar ranges
Brown sugar is a supply of carbohydrates, which might trigger spikes in blood sugar ranges when consumed in massive quantities. This may be significantly problematic for people with diabetes or these liable to creating diabetes.
3. Brown sugar could contribute to tooth decay
Like different sugars, brown sugar can promote tooth decay when consumed often. Micro organism within the mouth feed on sugar, producing acids that may erode tooth enamel and result in cavities.
4. Could enhance danger of persistent ailments
Extreme consumption of sugar, together with brown sugar, has been linked to an elevated danger of persistent ailments similar to coronary heart illness, kind 2 diabetes, and sure kinds of most cancers.
I changed sugar with khand in my tea for a month, and right hereβs the way it felt
6 substitutes of brown sugar
There are a number of substitutes for brown sugar that could be thought-about more healthy choices:
1. Coconut sugar
Coconut sugar is constituted of the sap of coconut palm timber. It comprises small quantities of vitamins like iron, zinc, calcium, and potassium, in addition to antioxidants. It has a decrease glycemic index in comparison with brown sugar, which means it could have much less of an affect on blood sugar ranges.
2. Maple syrup
Maple syrup is derived from the sap of maple timber. It comprises minerals like calcium, potassium, and manganese, in addition to antioxidants. Whereas it’s nonetheless a supply of sugar, it has a decrease glycemic index than brown sugar and can be utilized carefully as a pure sweetener.
3. Honey
Honey is a pure sweetener produced by bees from flower nectar. It has small quantities of nutritional vitamins, antioxidants and minerals. Whereas it’s nonetheless a type of sugar and needs to be consumed carefully, it could provide some well being advantages in comparison with brown sugar.
4. Stevia
Stevia is a calorie-free sweetener derived from the leaves of the Stevia rebaudiana plant. It doesn’t increase blood sugar ranges and is appropriate for people trying to scale back their sugar consumption or handle diabetes.
5. Monk fruit sweetener
Monk fruit sweetener is derived from the extract of monk fruit, a small inexperienced gourd native to southern China. It’s calorie-free and doesn’t increase blood sugar ranges, making it an appropriate different for these looking for to scale back their sugar consumption.
6. Date sugar
Date sugar is constituted of dried, floor dates and retains a few of the vitamins present in entire dates, together with fiber, potassium, and antioxidants. It has a decrease glycemic index in comparison with brown sugar and can be utilized as a pure sweetener in baking and cooking.
Every of those substitutes offers sweetness with various ranges of affect on blood sugar ranges and extra dietary advantages, making them probably more healthy choices in comparison with brown sugar when utilized in moderation.
