Everything you need to know about different types of sugar!

What are sugars?

In the carbohydrate family, sugars are categorized into two main types:

1. Simple carbohydrates or sugars: These consist of one or two molecules and are rapidly absorbed and converted into energy by the body.
2. Complex carbohydrates or starch: Made up of multiple simple sugars bonded together, these are absorbed more slowly.

Sugars can occur naturally in foods, such as fructose or glucose in fruits and vegetables, or they can be added to foods, either by manufacturers in processed products or by consumers during food preparation. The most common added sugar is sucrose, often referred to as table sugar, which serves as the standard for measuring the sweetness of various sugars and sweeteners.

What are the different types of sugar?

Granulated white sugar

Granulated white sugar is the most commonly used sugar in the UK, typically derived from a mix of sugarcane and sugar beet. The sugar undergoes a refining process that removes impurities, resulting in a highly pure form of sucrose (99.9%).

With approximately 387 kcal per 100 grams, granulated sugar is a staple in British homes, widely used in baking, sweetening tea, and for general cooking due to its neutral flavour and fine texture.

Brown sugar

In the UK, “brown sugar” can refer to both refined white sugar with added molasses and partially refined sugars that retain some molasses, such as Demerara or Muscovado. These sugars are preferred in baking and cooking for their richer, more complex flavours. Demerara sugar has large, amber crystals and a subtle, caramel-like flavour, while Muscovado is darker and more moist, making them popular choices for recipes that benefit from a deeper, more intense sweetness. Brown sugar provides similar caloric content to white sugar, around 380 kcal per 100 grams, but offers slightly more minerals due to the molasses.

Sugars from other sources

Alternative sugars like coconut sugar and maple sugar are gaining traction in the UK, appreciated for their distinct flavours and perceived health benefits.

• Coconut sugar: Made from the sap of coconut palms, this unrefined sugar retains more nutrients than refined white sugar, including small amounts of potassium, iron, and other minerals. It has a lower glycaemic index than white sugar, making it a preferred choice for those seeking a more natural sweetener.
• Maple sugar: Maple sugar is produced from the sap of sugar maple trees, predominantly found in the northeastern United States and Canada. It has a distinct flavour and contains small amounts of minerals like potassium, calcium, and manganese. Maple sugar is a popular choice for those looking for a natural alternative to refined sugars.

What about sweeteners?

Sweeteners are sugar substitutes that offer the sweetness of sugar with little to no calories. They are particularly beneficial for individuals with diabetes who need to manage their blood sugar levels carefully. While some people might experience minor digestive issues with certain sweeteners, there are no major health risks associated with their use.

Before being approved for use, sweeteners undergo rigorous evaluation by the Food Standards Agency (FSA) and the European Food Safety Authority (EFSA). Despite their popularity, recent research has indicated that sweeteners may not provide significant benefits for weight control or improving blood sugar management in diabetics. Although they can help reduce sugar intake, it's essential to use them as part of a comprehensive approach to health that includes a balanced diet and regular physical activity.

Sugar and nutrition

While unrefined sugars may offer a more interesting nutritional profile, it is crucial to remember that excessive sugar consumption, regardless of its source, can lead to adverse health effects. These include issues with dental health, cardiovascular disease, type 2 diabetes, and weight gain.

The World Health Organization recommends that free sugars should not exceed 10% of total daily energy intake, which is roughly 50 grams of sugar for a 2000-calorie diet.

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