Misconceptions about brown and white sugar are common. Although produced from the same sources, brown sugar is often touted as a natural and healthy alternative to white sugar. So understanding their differences and health effects is especially important if you have diabetes.
Similar nutrient profile
Because brown and white sugar are produced from the sugar beet or the sugar cane plant, they are almost nutritionally identical. Brown sugar is generally produced by adding molasses to refined white sugar , which gives it a darker color and provides a small amount of vitamins and minerals. Gram for gram, brown sugar is slightly lower in calories and carbohydrates than white sugar.
Brown sugar contains more calcium, iron, and potassium , although the amounts of these nutrients found in a serving such as a tablespoon are almost negligible. As such, these differences are very small and unlikely to affect health.
Both brown and white sugar increase blood sugar levels
Brown and white sugar are mainly made up of sucrose. On the glycemic index (GI), which measures how certain foods increase blood sugar levels on a scale of 0 to 100, sucrose has a score of 65. This means that both brown and white sugar increase levels. of blood sugar as well as other foods like potato chips, sweet potatoes, and popcorn. Maintaining healthy blood sugar levels is incredibly important for people with diabetes. Moderating your intake of foods rich in carbohydrates and sugar can help control blood sugar and minimize the long-term risk of diabetes complications.
Which one should you choose?
If you have diabetes, brown sugar is no healthier than white sugar. Keep in mind that any type of added sugar should be limited as part of a healthy and complete diet. Consuming too much sugar is linked to an increased risk of heart disease, type 2 diabetes, obesity, and liver problems. Some research suggests that excess sugar also influences insulin sensitivity – your body’s ability to respond to insulin. This hormone regulates your blood sugar levels. Impaired insulin sensitivity reduces your ability to efficiently transport sugar from your bloodstream to your cells.
Therefore, people with diabetes must be especially careful with their sugar intake. Experts suggest limiting added sugars to less than 6 teaspoons (25 grams or 100 calories) per day for women and less than 9 teaspoons (37.5 grams or 150 calories) per day for men.
If you have diabetes, cutting back as much as possible can help you better control your blood sugar levels while improving your overall health. To develop a proper diet plan, consult a health professional or nutritionist.
Moderate your intake of added sugar
Despite slight differences in taste, brown and white sugar have a very similar nutrient profile and a similar effect on blood sugar levels. Therefore, brown sugar does not provide any benefit to people with diabetes. All people, but especially those with this condition, should moderate their consumption to enjoy optimal health and control their blood sugar levels.
