Sugar is naturally found in fruits, vegetables, and dairy. It’s also added to desserts and other foods to improve flavor. Added sugars have been linked to weight gain, type 2 diabetes, and heart disease when consumed in excess.
While all added sugars should be limited, natural options like honey, date sugar, and coconut sugar provide more nutrients and benefits than refined table sugar.
Coconut sugar is a popular sweetener made from the sap of the coconut palm tree. It has about the same calories and carbs as table sugar, but it’s less processed. With less processing, coconut sugar retains antioxidants and trace amounts of minerals like iron, calcium, and zinc.
Coconut sugar also has a lower glycemic index (GI) than table sugar. The GI measures how quickly a food raises blood sugar. Higher values suggest a more rapid spike in blood sugar.
Coconut sugar has a GI of 35, while table sugar has a GI of 65. This means coconut sugar has a smaller impact on blood sugar levels than table sugar.
Two teaspoons (8 grams) of coconut sugar provides:
- Calories: 30
- Total fat: 0 grams (g)
- Carbohydrates: 8 g
- Total sugars: 7 g
Honey is a natural sweetener that has long been used for medicinal purposes. Raw honey is less processed, so it provides slightly more nutrients than more processed versions. It has small amounts of minerals like calcium, potassium, magnesium, and phosphorus, along with antioxidants that may promote heart health.
Raw honey also has a low GI of 55, so it doesn’t raise blood sugar as quickly as table sugar. Research suggests honey also has prebiotic properties that support gut health.
One tablespoon (21 grams) of honey provides:
- Calories: 63.8
- Total fat: 0 g
- Carbohydrates: 17.3 g
- Total sugars: 17.2 g
Maple syrup comes from the sap of maple trees. Pure maple syrup undergoes little to no processing, which means it retains many nutrients, including manganese, calcium, potassium, and zinc. Maple syrup is also rich in beneficial plant compounds like quebecol, which has anti-inflammatory properties.
Maple syrup has a GI of 54, which means it raises blood sugar more slowly than regular table sugar.
One tablespoon (20 grams) of maple syrup provides:
- Calories: 52
- Total fat: 0 g
- Carbohydrates: 13.4 g
- Total sugars: 12.1 g
Date sugar is made from dates that are dried and ground into a powder. It provides antioxidants as well as small amounts of fiber, potassium, iron, and B vitamins. Date sugar has a lower GI than table sugar, making it a potentially better choice for people with diabetes.
Two teaspoons (8 grams) of date sugar provides:
- Calories: 30
- Total fat: 0 g
- Carbohydrates: 7 g
- Total sugars: 6 g
- Fiber: 1 g
Jaggery is a natural sweetener made by boiling sugarcane or palm sap. Since it’s unrefined, it retains trace amounts of minerals, like calcium, potassium, magnesium, and iron, along with antioxidants.
One tablespoon (15 grams) of jaggery provides:
- Calories: 60
- Total fat: 0 g
- Carbohydrates: 14 g
- Total sugars: 13 g
Turbinado sugar is made from the first pressing of sugar cane and is less refined than white sugar. It retains some of its molasses, giving the sugar a light brown color and subtle caramel flavor.
Turbinado sugar also contains small amounts of minerals like calcium and potassium, but not enough to have a significant impact on your diet.
Two teaspoons (15 grams) of turbinado provide:
- Calories: 36.8
- Total fat: 0 g
- Carbohydrates: 9.18 g
- Total sugars: 9.12 g
Agave syrup is another popular sugar made from agave plant sap. It has a low GI, ranging from 10 to 27, which means it is less likely to spike your blood sugar than many other types of sugar.
Research shows that compounds in agave, known as agavins, have prebiotic properties that promote the growth of beneficial gut bacteria.
Agave also contains antioxidant compounds called saponins, which may help reduce inflammation and support immune function.
Around 80% of the sugar in agave is fructose, which contributes to its low GI. However, excess fructose has been linked to liver issues. Also, many types of agave sweeteners on the market today are refined and highly processed, which may not make them any healthier than regular sugar. So, it’s still a good idea to be mindful of your consumption.
One tablespoon (22 grams) of agave syrup provides:
- Calories: 60
- Total fat: 0 g
- Carbohydrates: 16 g
- Total sugars: 16 g
Natural sugars are found in whole foods like fruits, vegetables, and dairy. These foods also provide fiber, antioxidants, and other nutrients that support overall health.
Added sugars are any sugars—both refined and natural—that are added to foods or drinks during processing or preparation.
Even though honey, maple syrup, and coconut sugar are less processed and contain small amounts of nutrients, once they’re used to sweeten another food, they count as added sugar. Examples include:
- Stirring honey into tea
- Adding maple syrup to oatmeal
- Adding agave syrup to smoothies
- Using coconut sugar to sweeten baked goods
According to the American Heart Association, added sugars should make up less than 6% of your daily calories, or no more than 30 grams on a 2,000-calorie diet.
When choosing the best sugar for your health needs, here are a few things to keep in mind:
- Processing: Refined sugars, like table sugar, are stripped of nutrients during processing. Less processed sugars, such as coconut sugar, maple syrup, and raw honey, retain small amounts of minerals and healthy plant compounds.
- Cooking needs: Coconut sugar can often be used as a 1:1 substitute for white sugar in baking and beverages. Date sugar works best in baked goods like muffins or cookies because it doesn’t dissolve well in liquids. Liquid sweeteners, such as maple syrup or honey, dissolve easily in liquids but may require recipe adjustments to account for the extra moisture.
- Portion size: Diets high in added sugars have been linked to diabetes, heart disease, and obesity. Even less processed “healthier” sugars still count toward your daily added sugar intake and should be used in moderation.
