As awareness of health risks associated with excessive sugar consumption, such as diabetes and obesity, continues to rise, more people are seeking out alternatives considered to be “healthy sugars.” However, this trend has also given rise to many misconceptions. Here, we clarify three common myths surrounding sugar.
1. Is Brown Sugar Healthier than White Sugar?
Brown sugar is often marketed as a healthier option but doesn’t provide significant health advantages over white sugar. Brown sugar is white sugar processed with molasses and caramel, which gives it its color. While molasses does contain some minerals, the quantities are so small that they’re unlikely to significantly impact your health. For those looking for less processed sugar, unrefined cane sugar may be better than brown sugar.
2. Is Honey Safe to Consume in Large Quantities?
Honey is often seen as a “healthier” sweetener than refined sugar, as it raises blood sugar levels more slowly. Foods with lower glycemic index (GI) are associated with a reduced risk of obesity and diabetes. Honey has a GI of 55, whereas sugar has a GI of 68.
However, honey is still primarily composed of fructose and glucose, which should be consumed in moderation. Overindulging in simple sugars, which are high in calories yet lacking essential nutrients like vitamins and minerals, can elevate the risk of metabolic issues such as dyslipidemia.
3. Are Sugar Substitutes Non-Addictive?
Overconsumption of sugar substitutes can also lead to problems. Excessive intake of sugar alcohols like erythritol and maltitol can cause side effects such as abdominal pain and diarrhea.
Research indicates that artificial sweeteners like saccharin and sucralose may stimulate appetite, raise blood sugar levels, and heighten the risk of cardiovascular diseases and diabetes. Sugar-free beverages that contain high-fructose corn syrup or aspartame can create a “sweet taste” dependence. High-fructose corn syrup, in particular, is produced by adding fructose to glucose-based corn starch and can spike blood sugar levels even faster than regular sugar.
There isn’t enough research to confirm the long-term safety of sugar substitutes. Because of this uncertainty, the Korean Diabetes Association advises against zero-calorie drinks for individuals with diabetes.
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