Dietitian Explains Which Sweeteners Are the Healthiest—and Why Brown Sugar Isn’t Looking at Common Sweeteners Differently
A dietitian ranked commonly used sweeteners based on their nutritional value, revealing that brown sugar scored just 3/10, challenging the belief that it is a healthier alternative to white sugar.
A registered dietitian ranked some of the most popular sweeteners and debunked popular myths about which are the healthiest. The expert’s assessment has ignited online discussion, especially its surprisingly low 3-out-of-10 rating for brown sugar, implying that it provides little nutritional benefit over regular white sugar.
Brown Sugar Is Not As Healthy As Many People Think
The colour and slightly less processed appearance of brown sugar leads many people to believe it is a healthier option. However, the dietitian noted that brown sugar is simply white sugar with a small amount of molasses added back in. It does contain trace minerals, but in such small amounts that they can’t have any real health benefits. It almost contains the same number of calories, and has a similar effect on blood sugar levels.
Not all things natural are better
The expert also rated other sweeteners like honey, maple syrup, coconut sugar, stevia and artificial sweeteners. Natural options such as honey and maple syrup do contain small amounts of antioxidants and minerals, but they’re still added sugars and should be consumed in moderation. Sweeteners like stevia scored better because they give you sweetness without a big impact on blood sugar or calories.
Look at your overall diet — not just your sugar choices
The dietitian also stressed that no sweetener should be considered a ‘health food’ People should try to reduce the total amount of added sugars they eat and not substitute one type of sugar for another, he said. A good balanced diet with lots of fruits, vegetables, whole grains and lean proteins will do so much more for your long term health than just switching brown sugar for white sugar.
The Final Word
These rankings serve as a reminder that marketing claims and popular trends can sometimes be misleading. Some sweeteners offer a few nutritional benefits, but moderation is key. But health experts advise reading nutrition labels closely and making choices based on your overall dietary habits, rather than assuming a product is healthier simply because it is labelled "natural" or "organic."
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