The Ultimate Sugar Guide.

Everything you need to know about refined vs. unrefined sugar.

Those TikTok and Instagram Reels on your feed showcasing healthy yet heavenly desserts that use cups of maple syrup instead of white sugar might be deceiving you into believing you can eat cookies and ice cream for breakfast. With so many sweeteners on the market, it’s easy to fall into the trap of believing that some are much "healthier" than others. Are there some forms of sugar that are really healthier, or is this just another nutrition myth? Let’s dive into the world of sugar and uncover the truth behind these sweeteners.

Refined Sugars

Refined sugars are sugars that have been processed and stripped of many of their natural nutrients. These sugars are typically derived from sugar cane or sugar beets and undergo extensive processing to remove molasses, resulting in a product that is almost entirely sucrose. 

Common sources of refined sugar include table sugar, high fructose corn syrup, processed cereals, and sodas.

Unrefined Sugars

Unrefined sugars are sugars that undergo less processing than refined sugars, allowing them to retain more of their natural nutrients and vitamins. These sugars are normally known as healthier sugars because they come from natural sources. 

Common sources of unrefined sugar include honey, maple syrup, agave, and coconut sugar.

How Refined and Unrefined Sugars Affects Your Body

Refined sugars are quickly absorbed into the bloodstream, causing a rapid spike in blood glucose levels. This can lead to an energy surge followed by a crash, leaving you feeling fatigued and craving more sugar. Over time, excess consumption of refined sugars can contribute to weight gain, insulin resistance, and increased risk of chronic diseases.

Unrefined sugars on the other hand contain trace amounts of nutrients; however, they are still sugars and impact the body similarly to refined sugars. Both refined and unrefined sugars are metabolized in the same way and raise blood glucose levels. The nutrient and mineral content in unrefined sugars is so minimal, that to reach your daily micronutrient requirements or gain any significant health benefits you would need to consume an unhealthy amount (100 grams or even a whole cup of unrefined sugars). In short, the calorie and sugar content in unrefined sugar far outweighs any benefits from its antioxidants, vitamins, and minerals.

How Does Fruit Play a Role in This?

The sugar in fruit is fundamentally different from unrefined sugars like honey or maple syrup because it comes packaged with fiber, which slows sugar absorption and prevents rapid blood sugar spikes. Additionally, fiber promotes a feeling of fullness, which aids in appetite control and weight management, and supports digestive health by preventing constipation and balancing gut bacteria. It also enhances nutrient absorption by slowing digestion, ensuring you get the most nutritional benefit from your diet.

With that in mind, it’s best to consume fruit in its whole form instead of in smoothies or juices to ensure you benefit from its fiber, which helps slow the absorption of sugar. 

Refined vs. Unrefined Sugars: Which Is Better?

Here’s a quick comparison:

• Nutritional Content: Unrefined sugars retain more natural nutrients; however, these are present in small amounts. While they may offer a slight nutritional advantage, the difference is not significant enough to justify excessive consumption.

• Glycemic Index: Unrefined sugars may have a lower glycemic index than refined sugars, meaning they might cause less of a spike in blood sugar levels. However, that doesn’t mean that eating a cookie with a cup of honey in it vs. table sugar is much, if at all, healthier.

• Processing: Refined sugars are highly processed, whereas unrefined sugars undergo less processing. However, the honey and maple syrup that you buy at your local grocery store is most likely still processed a good amount and is not straight from the hive or maple tree. 

My Philosophy Is This:

Both refined and unrefined sugars can be part of a healthy diet when consumed in moderation. The key is to be mindful of your overall sugar intake and prioritize whole, nutrient-dense foods. I eat as much fruit as I want, but make sure to limit my consumption of added sugars (both refined and unrefined) because of its effects on my mood, skin health, and energy levels.

Instead of focusing on whether a sugar is refined or unrefined, focus on how much added sugar is in the food you eat on a daily basis. Remember, unrefined sugar like maple syrup, honey, and coconut sugar that you mix into a brownie batter or a yogurt cup is still considered added. By starting to look out for added sugar content, you can make more informed choices that align with your health goals and embrace a balanced approach with Something Better.