In terms of their effect on health, there is no difference between white and brown sugar. Sugar substitutes should not be consumed indiscriminately either.
Myth: Brown sugar is healthier than white sugar.
Raw sugar, obtained from either sugar cane or sugar beet, undergoes several processes to be transformed into white, refined sugar. Regardless of its source, raw sugar contains impurities, including a viscous, dark-coloured substance called molasses. The refining process begins by treating the crystals with a syrup to remove the molasses. The crystals are then centrifuged, dissolved in water, and filtered to remove impurities. After filtration, the syrup is clarified using chemical compounds and then concentrated by boiling. Finally, cooling causes the sugar to crystallise. It is then centrifuged and dried to produce the refined white sugar we know.
Differences between white and brown sugar
To start with, the fact that brown sugar undergoes fewer refining processes and retains some molasses, giving it a more unprocessed appearance, does not make it any healthier than white sugar. While it is true that brown sugar contains trace amounts of nutrients such as iron, calcium, and magnesium, these quantities are so small that they offer no significant health benefits. For example, one teaspoon of brown sugar provides just 0.02 mg of iron, whereas nutritionists recommend 8 mg for men and 18 mg for women per day.
Brown sugar has a distinctive taste due to the presence of molasses. It contains between 5% and 10% molasses, and darker varieties have a higher molasses content. The caloric difference between white and brown sugar is negligible: white sugar contains 407 calories per 100 g, whereas brown sugar contains 406 calories per 100 g. White sugar is 99.9% sucrose, whereas brown sugar is 97% sucrose, 2% water, and 1% other substances.
Myths about sugar
One common myth is that sugar is the main cause of tooth decay. While it does contribute to tooth decay by feeding the acid-producing bacteria in the mouth, it is not the only factor. In fact, the body does not distinguish between different types of carbohydrates in terms of their contribution to tooth decay. The key is to effectively remove food and sugar particles from the teeth through regular brushing and flossing, and to limit the frequency with which sweet foods and drinks are consumed.
Another myth is that sugar-free foods, which are often consumed by people with diabetes or those who are trying to lose weight, are always healthy. The truth is that these foods, although they do not contain sugar, may contain large amounts of sodium and fat. Nutritionists recommend eating foods that are as minimally processed as possible, consuming low amounts of sugar, and choosing fruit and vegetables (in the case of patients with diabetes).
Another misconception is that fruits, which contain sugars, are unhealthy. While fruits are indeed sources of natural sugars, these are metabolised differently by the body than refined sugar. The main benefits of fruit are not only the sugars they contain, but also their fibre, vitamins, and essential minerals. These nutrients are not found in refined sugar. Furthermore, unlike other sources of carbohydrates, eating fruit does not cause a sudden increase in blood sugar levels. Thus, fruit remains a healthy option due to its complete nutritional profile.
Replacing sugar with sweeteners
Sweeteners are often used as sugar substitutes because of their low calorie content and reduced impact on blood glucose levels. Artificial sweeteners are synthetic substances created in laboratories and not found naturally in food. Natural sweeteners, on the other hand, are extracted from various plants or foods.
The world of natural sweeteners encompasses a wide range of substances with different properties and origins. Erythritol, also known as E968, is obtained from corn and resembles sugar. Its main advantages are that it contains no calories and has a very low glycemic index. It is only 60–80% as sweet as sugar. Stevia rebaudiana is a notable natural, calorie-free sweetener with a sweetness 200–300 times greater than sugar. It does not affect blood sugar levels and the maximum permissible dose is 4 mg/kg body weight/day. Xylitol (E967) is found in fruits and vegetables, and is also produced by the human body. However, excessive consumption (over 20 g per day) can lead to diarrhoea. Mannitol (E421) is slowly absorbed due to its chemical structure, making it suitable for diabetics as it has a low impact on insulin. However, excessive consumption (over 20 g per day) can cause abdominal discomfort. Maltitol (E965) is obtained from maltose in starch, and the recommended daily intake is 30 g for adults and 15 g for children. Exceeding this threshold may cause bloating. Finally, sorbitol (E420) is used in dietetic bakery and confectionery products. The tolerance level is 50 g per day; exceeding this amount has a laxative effect.
Artificial sweeteners are substances created through synthetic processes that can sweeten food much more efficiently than traditional sugar. Due to their high efficiency, the required doses are very small, resulting in almost zero calorie intake. Originally developed for people with diabetes due to their low calorie content and lack of effect on blood sugar, artificial sweeteners are now found in a wide range of foods, not just those labelled “dietetic”.
Acesulfame K, also known as E950, is a sweetener 200 times sweeter than sugar and contains no calories. The body does not metabolise it, eliminating it unchanged. It is often used as a flavour enhancer, and the maximum permissible dose is 9 mg per kg of body weight per day. Aspartame (E951) is approved for use in food products as a sweetener and flavour enhancer. Like other sweeteners, it contains no calories and is commonly used in chewing gum, breakfast cereals, jellies, and beverages. The maximum permissible dose is 40 mg/kg body weight/day. Saccharin (E954) is notable for being 300–400 times sweeter than sugar and containing no calories. It is widely used in baked goods, chewing gum, and beverages. It is also included in cosmetics such as toothpaste and mouthwash, as well as in medicines. Pregnant or breastfeeding women should take special care, as saccharin crosses the placental barrier. The maximum permissible dose is 5 mg/kg body weight/day. Sodium cyclamate (E952) is 30 times sweeter than sugar and, like other sweeteners, contains no calories. It has been banned in the US due to concerns about its potential to cause cancer. However, there are periodic discussions about re-evaluating this decision, as subsequent studies have failed to confirm a link between sodium cyclamate and cancer in humans. The EU has assessed cyclamate as safe for consumption within certain limits. The maximum permissible dose is 7 mg/kg body weight/day. Sucralose (E955), which is derived from sucrose, is over 650 times sweeter than sugar. It is used in low-calorie products, soft drinks, chewing gum, and breakfast cereals. Certain adverse reactions to sucralose have been reported, including triggering migraines. The maximum permissible dose is 15 mg per kg of body weight per day.
Advantages and disadvantages of sweeteners
Artificial sweeteners are a popular option for those who want to lose or maintain their weight, as they have minimal or no calories. They do not affect blood sugar levels in the same way as sugar, making them suitable for diabetics. Also, unlike sugar, they do not promote tooth decay. Natural sweeteners can offer some of these benefits, but not to the same extent.
However, constant use of sweeteners can alter our sensitivity to sweet tastes, reducing our appreciation of the natural sweetness of foods. While they are generally considered safe when consumed within the recommended limits, concerns remain about their long-term health effects, such as their impact on gut microbiota and potential adverse reactions to certain types of sweeteners. Research is ongoing to fully understand the implications of sweetener use. Some individuals may also consume more calories from other foods under the impression that they have reduced their calorie intake by using sweeteners.
Mariana Viașu is a primary care physician specialising in diabetes, nutrition, and metabolic diseases, with extensive experience in the field. She graduated from the Victor Babeș Faculty of Medicine in Timișoara in 2007, and consolidated her skills by becoming a physician specialist in 2013 and subsequently a primary care physician in 2018.