In the world of sweeteners, two contenders have been battling it out in the ring. It is white sugar versus brown sugar, but besides their difference in colour, what truly sets them apart from each other? And is there such a thing as healthy sugar?
According to Pretoria-based registered dietitian Jason van Heerden, the main differences between white and brown sugar are their processing and molasses content.
“White sugar is highly refined and processed, resulting in almost pure sucrose, while brown sugar contains molasses, which gives it its brown colour and a slightly different flavour profile.
“From a nutritional standpoint, brown sugar retains some of the molasses’ minerals, such as calcium, potassium, and iron, which are mostly removed during the refining of white sugar, but the amount of these nutrients is minimal. Both white sugar and brown sugar contain the same amount of calories,” he explains.
‘I only use white sugar’
Nokuthula Mkhonza from Pretoria, who prefers white sugar to brown sugar, says she feels like white is not as sweet as brown sugar but does not believe any sugar is healthy.
“White sugar is not as sweet, finer, and doesn’t take long to dissolve. I, however, don’t think one is healthier than the other, and none has benefitted me in any way.
“I’ve only been using white sugar for six years as my preference over brown, but cutting down on sugar is the best option because many diseases are associated with a high sugar intake,” Mkhonza says.
Brown all the way
Melokuhle Milano from Newcastle in KwaZulu-natal says he prefers brown sugar over white, as he believes it’s a healthier option and not as sweet.
“I prefer brown sugar because we grew up hearing that it’s better than white sugar, and for me, it isn’t too sweet; it just dissolves nicely and is tasty. With white sugar, there’s just too much sweetness, which may lead to illnesses like diabetes,” he says.
Limit any sugar intake
Van Heerden emphasises that neither can be considered a “healthy” alternative, as they are both sources of added sugars, which should be consumed in moderation. However, some people perceive brown sugar as slightly healthier due to the small amount of mineral content.
“The perception that white sugar is less healthy than brown sugar may stem from the belief that the small amount of minerals retained in brown sugar makes it a slightly better choice. However, both sugars are primarily a source of ’empty calories’ with no significant nutritional benefits.
Dietitian Jason van Heerden
“The key concern with white sugar is that it is highly refined and can contribute to ’empty calorie’ consumption, which may lead to weight gain and an increased risk of chronic health issues when consumed in excess,” he says.
“Both of the sugar variations contain the same amount of calories. In reality, the nutritional differences between the two are minimal, and it’s more important to limit overall sugar intake in a balanced diet.”
As many people think of brown sugar as being healthier, Van Heerden warns that it may lead to additional health risks as people may consume more brown sugar, thinking it’s healthier due to the small amount of mineral content. “This can still contribute to excessive sugar intake and related health issues.”
He further recommends healthier sweetener alternatives, such as stevia, xylitol, aspartame, and erythritol.
“Remember that even alternative sweeteners should be consumed in moderation, and individual preferences may vary.”
Dietitian Jason van Heerden
Van Heerden highlights that the key to a healthy diet is moderation and balance and that limiting added sugars, whether white or brown, is important for overall health.
“Focus on whole, nutrient-dense foods and use sweeteners sparingly to enhance flavour when necessary. Reading food labels can help you identify sources of added sugars in packaged foods and make informed choices about your sugar intake,” he adds.
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