Like golden syrup, some of the sucrose sugar is broken down to its glucose and fructose components during production. The fibre in fruit has a gel-like effect in our stomach and small intestine, which slows down the release of sugars. Dismiss. For years we have been selling that the agave syrup is an alternative to white sugar, being, apparently and supposedly, much healthier and having a low glycemic index. I thought I'd investigate 8 alternative sugar syrups to see if any would be healthier for me than ordinary sugar. the fibre) of the dates. He writes: "No. The sap that exudes from the tree is boiled to reduce it to make the sweet maple syrup. The syrups are often pricier than sugar – think of maple syrup or agave or barley malt syrup at $9 or more for a slim 250ml bottle so do they deserve a place in your everyday eating? The sugar retains almost all of the benefits of whole dates, including the fibre content which helps slow down sugar absorption. The crystals are then melted, which removes the impurities and colour, and a sugary syrup is created. A quarter cup of Aunt Jemima, for example, contains 210 calories and has 32 grams of sugar. It's sweet, perfumed and heavenly. It is often claimed to be a healthier alternative to sugar but the way I see it, agave syrup is still refined and no more healthy than maple syrup or golden syrup. Golden syrup, a product manufactured in England, is a cane sugar syrup. Maple Syrup. Facebook Think insects, collagen, vegan eating, Keto dieting, vitamin B12, fast food and cafe culture. It's recommended that women consume no more than 6 teaspoons of added sugar per day, and men no more than 9 teaspoons, regardless of whether you choose agave, brown sugar or molasses. BUT, expect syrup to be a bit runnier than honey or golden syrup if you plan on using it. There are certainly some that are much healthier than others though. Maple syrup is a sugar, with no fiber attached to it. on Tuesday, 31 December 2013. of sugar. The impurities still remain and this is the ‘raw, unrefined’ cane sugar. 5 1/4 cups water reduce this to 2 1/2 cups if leaving the corn out. Unfortunately, it is 100 per cent glucose – 40 per cent higher than table sugar, so consumption leads to a massive blood sugar spike. This unrefined form may contain tiny amounts of vitamins and minerals, but it’s so little you can hardly say they do. I thought I’d investigate 8 alternative sugar syrups to see if any would be healthier for me than ordinary sugar. The sugars in the final product are 45 per cent maltose, 52 per cent maltotriose (a triple sugar) plus a tiny 3 per cent glucose. Maple syrup is healthier for you because it has a glycemic index (GI) of 54, compared to 60 for cane sugar. I've had a jar in my kitchen for years - I only use it to make Anzac biscuits every once in a while and for adding moistness to my Christmas cake. Glucose is the good stuff that can be used by every cell in our bodies to produce energy and make everything work. It can be used in the same way as molasses. NA means "Not available" so the figures are not yet published or are not reliable enough to quote. Thanks to its fructose, agave syrup is about 1.5 times sweeter than table sugar and it has a much lower GI (Glycemic Index). It has a caramel flavour and you can use this brown sugar to sweeten various hot beverages, or flavour desserts like candies, cakes and other bakery items. Because of this date sugar is deemed healthier than its syrupy counterpart. Studies have shown that aspartame can induce weight gain while some researchers believe the main ingredients, phenylalanine, and aspartic acid, stimulate the release of insulin and leptin, hormones that instruct our bodies to store fat. They're all similar in terms of sugars and kilojoules and I don't regard any of them as superior to white sugar. Meat is the most controversial ingredient. Treacle is a viscous, dark-brown liquid that has a stronger flavour and aroma than golden syrup. It doesn't deserve the reverence it's often given in my opinion. Additionally, it’s processed. Is Golden Sugar Healthier Than White Sugar? Is brown rice syrup healthier than sugar? Beets themselves are nutritious but by processing the beets to make beet sugar, it produces the same results as sugar cane i.e. There's nothing special nutritionally about any of these syrups even though they're often billed as 'natural'. A low GI food is considered to be 55 or less. It’s also worth noting that the GI is better than pure honey, which is 58. That means eating too much of it will cause swings in your blood sugar and insulin. RSS, © 2020 Foodwatch Australia. Think of the syrups as 'enhancers' of fruit, yoghurt, milk or whole grains rather than foods in their own right. (White sugar, or sucrose, has a glycemic index of 65.) Raw cane sugar might be slightly better than white sugar as it’s more ‘natural’, but not by much. Since it has such a high potency relative to sugar, the amount used is so small it doesn’t provide measurable calories when used in food. Only needing a temperate climate with lots of sunshine and rain, it offers a pretty sustainable crop for farmers. The nut roast is a vegan Christmas dinner staple, but one that can easily go wrong. 1/4 cup nearly boiling hot water. It's similar in food value to golden syrup or molasses. There are more antioxidants in maple versus honey and brown sugar. It is often claimed to be a healthier alternative to sugar but the way I see it, agave syrup is still refined and no more healthy than maple syrup or golden syrup. There are also traces of organic acids, vitamins and some mineral material dissolved in maple syrup, with manganese, potassium, iron and calcium being the most prevalent minerals. The body's need for the essential nutrient is common knowledge, but can you ever have too much protein? Beet sugar contains no nutrients and can be detrimental to our gut bacteria as most contain glyphosate residue, a weedkiller which has been banned by some countries. Brown sugar might seem better than white sugar, but it’s just the same only mixed with cane sugar molasses. Sugarcane is also processed and refined into a sugar form. Hi. This sugar has a lower glycemic index (GI) than table sugar. RELATED: Sheet Pan Pancakes But this is absolutely false: the agave syrup is not healthy, especially since after its manufacturing process, all the properties of the plant are destroyed, and only a concentrated syrup rich in fructose is obtained . Source: manufacturers data with GI from the website. golden syrups are less likely to crystallize than a pure sucrose syrup. This implies that maple syrup raises blood sugar slower than regular sugar. However it is this high fructose content that means it can be a cause of digestive problems for some people. Its nutritional profile is virtually identical to that of table sugar, or sucrose. One level tablespoon (30g/1 oz) of honey or the sugar syrups has approx. It has been safely used by natives for over 1500 years as a culinary sweetener or simply as a treat to tame a sweet tooth. All the sweet syrups contain around 20 per cent water and only 70 to 85 per cent sugars so they're always going to give you fewer kilojoules (Calories) and sugars than white or raw sugar which is 100 per cent sugar (sucrose). When I want something sweet and syrupy, my preference is for honey, followed by agave and golden syrup. All three sugars have the same moderate Glycemic Index or GI of 65, which is much lower than pure glucose at 100. Glucose has a GI of 100, sucrose has a GI of 65, and coconut sugar has a GI of 35. Stevia, or Stevia Rebaudiana, is not a chemical sugar substitute but a natural herb from the sunflower family native to Paraguay and parts of Brazil. It contains trace amounts of calcium, iron, zinc, and manganese. Yacon is a species of the perennial daisy and a close relative of the sunflower and the Jerusalem artichoke. Molasses or dark treacle has a richer colour than golden syrup, and a stronger, slightly bitter flavor. Date syrup differs from date sugar as it is made by heating dates in water, blending the dates, and pressing the mixture through a filter to strain the pits and any insoluble parts (i.e. Sign up NOW for my monthly newsletter and get your free 14-page guide "Eat to Boost Your Immune System" plus a Hello Fresh discount. The U.N. Food and Agriculture Organization credits coconut sugar as one of the most sustainable sweeteners in the world. Youtube Pure maple syrup contains 13.5 grams of carbohydrates, 12.4 of those grams being mostly sucrose, a complex sugar. It has an appearance similar to honey and is often used as a substitute where honey is unavailable or prohibitively expensive. It depends on how you are using the term “Corn Syrup.” When used in its technical context, the term used in the commercial food industry and for food labeling, “Corn syrup” is almost all glucose. They're all made by extracting and then boiling off the water to reduce and concentrate the natural sugars in the sap or sprouted extract. Sugar has been justifiably demonised for decades, but when it comes to the sweet stuff, not all is created equal. Golden Sugar has the same amount of calories as white sugar (15 calories per teaspoon), so it’s not any healthier. Most commercial honey has a moderate Glycemic Index or GI of 50-65 although there is great variation e.g. It is about half as sweet as refined white sugar so you may be tempted to add more to get the sweetness you're after. Phytonutrients in fruit also appear to block the absorption of sugar through the gut wall and into our bloodstream. The form of stevia that comes to us is much more processed than the straight herb, but at least it doesn’t derive from an artificial chemical base the way that artificial sweeteners do. 2 teaspoons salt. The syrups are not straight sucrose but mixtures of glucose and fructose and sometimes other sugars, which changes the way they're absorbed. In flavour, I liken it to dark treacle or molasses. The fibre in fruit has a gel-like effect in our stomach and small intestine, which slows down the release of sugars. Raw cane sugar is not technically raw, it still has to be refined and heated to make the sugar. It’s listed as being 2000 to 3000 times sweeter than sucrose (sugar) gram for gram. Because of this date sugar is deemed healthier than its syrupy counterpart. GI of 42 Low (but I'd expect this to be high similar to rice malt syrup and it's high in maltose and glucose – this product has not been GI tested following the internationally standardised method). This process stops crystals from forming and thus creates a stable liquid product. A quarter cup of maple syrup actually exceeds the recommended daily amount. It’s not really a newsletter, they’re a bit boring, more just emails whenever we’ve got something interesting to say or really useful to tell you. In nutrition, they are virtually identical to white sugar - at 99 per cent sucrose, they have a few minerals but not enough to give a great health advantage over white sugar. Similar to other natural sweeteners like maple syrup and honey, brown rice syrup contains some trace minerals like magnesium, zinc, and manganese. 1 tablespoon vanilla extract. Golden syrup is a translucent, golden-amber coloured, sweet syrup, which can only be produced commercially and was created in London in the 1880s. Is sugar absorbed more rapidly than starchy foods? It’s important to look at the production of your maple syrup then, as there is a difference between conventional and organic. Reference: Phillips KM, Carlsen MH, Blomhoff R. Total antioxidant content of alternatives to refined sugar.J Am Diet Assoc. This means that maple syrup raises blood sugar slightly slower than table sugar. The fact is only fructose from added industrial sugars like table sugar and high fructose corn syrup is a problem, with scientific links to contribute to declining liver function, high blood pressure, and weight gain. As expected, of its sugars, it contains about 75 per cent maltose, 16 per cent glucose, with tiny amounts of sucrose and fructose. Both still contain around the same level of sugars and have gone through a similar process of filtering, boiling and reduction. Grab your copy NOW! It is produced commercially by cooking brown rice flour or brown rice starch with enzymes. Like stevia, thaumatin has been used for centuries and shows no signs of danger to human health. My aim is to help busy women eat nutrient-dense foods so they maintain a healthy weight while having heaps of energy :) And stay productive. To obtain calories, divide kilojoules by 4.2 or just 4. It takes a whopping 45 litres of maple tree sap water to make 1 litre of maple syrup. Q. Barley malt syrup (also known as malt extract or simply malt) is made from sprouted barley. White sugar used to be mainly made from cane sugar. All shipping free over £40. Thaumatin is digested like any other protein. But I still have to answer the question, so here is the comparison. I can help you make sense of all those crazy fad diets and weird super foods. That’s actually more than many fake maple syrups contain. When we eat too much of these highly processed sugars, it blunts our taste buds, so even the sweetest ripe fruits will taste bland. This places an overwhelming load on our liver. The locals would add the leaves to their local teas and medicines to temper the bitterness. 2009; 109(1):64-71. The University of Oslo research rated it as no healthier than white sugar. Of all eight, I like the taste of honey the best. Like sugar, they have kilojoules (Calories) and so they must STILL be accounted for on weight-reduction and diabetic diets. Both of these are not meant to be ingested. You can also buy it as a tabletop sweetener. Sometimes the sugar in fruit will get lumped in the same category as something like high fructose corn syrup, for example, because of their natural sugars, also known as fructose. Rice syrup is composed of the sugars maltose (45 per cent), glucose (3 per cent), and maltotriose, which has a very high glycemic index, or GI, of 98, which is very high. They are a real problem. While date syrup can often be used successfully to replace some or all of the sugar in a specific recipe, especially if the recipe calls for brown sugar, getting the substitution ratio right for any given recipe may take some practice. Tagged: carbohydrates, carbs, glycemic index, honey, sugar, sugar substitutes, sugary drinks, sweetener. A: No; it’s simply another form of processed sugar. Here's what I've written about agave already. They're often marketed as 'natural', but are not superior to sugar. Contrary to popular belief, brown rice syrup’s glycemic index is actually higher than that of table sugar. To be fair, brown rice syrup should be compared with another nectar-like sweetener, like high-fructose corn syrup (HFCS), corn syrup, honey, or maple syrup. Date sugar doesn’t dissolve easily, so in this case (like tea for example) you can use date syrup instead. It also has a few minerals such as magnesium and potassium and traces of B vitamins. Fructose, on the other hand can only be pro… Golden syrup is a syrup of approximately 56% invert syrup, 44% sucrose. Using the agave glucose and inulin found in the plant’s roots, manufacturers subject it to a chemical enzymatic process (using genetically modified enzymes) that converts it into nearly pure fructose (around 70 to 90 percent). When it gives to vitamin deficiencies your body gives away a lot. This breaks down the starches into simpler sugars as a liquid. Derived mainly from cane sugar, blackstrap molasses is the most nutrient-rich option in the molasses family. Our Facebook fans often ask if brown rice syrup is healthier than white sugar. Sucrose is 50 per cent glucose and 50 per cent fructose and has a moderate GI of 65. Some people might not enjoy the aftertaste of stevia, and if you have allergies to other plants in the Asteraceae family (burdock, sunflowers, artichokes) it’s advised to stay away. Real maple syrup comes from sugar found in sugar maple trees. Then it's mixed with water, boiled, concentrated and filtered so the sugary syrup can be extracted. It has also been shown to contain the heavy metal, mercury, due to how it is manufactured and also has an environmental impact, as growing all the corn needed for the syrup depletes soil nutrients which increases the need for pesticides and fertilizers (which then go on to pollute our water and environment). Conventional ones can have concentrated amounts of additives and contaminants which are used in the maple sap extraction process, effecting the health of the maple trees and the consumer. Barley grains are steeped in water, heated gently and left to sprout, which triggers enzymes that convert barley's starches into sugars, and its proteins into amino acids. In nature, fructose comes prepackaged with fibre, antioxidants, and phytonutrients, which has been shown to nullify the adverse effects of fructose. And it stacks up the best nutritionally - but this depends on the type of honey e.g. Source: manufacturers data with GI from the website http://www.sugar-and-sweetener-guide.com and Syd Uni GI Database. Reference: Phillips KM, Carlsen MH, Blomhoff R. Total antioxidant content of alternatives to refined sugar. The answer-not really. 18 of our staple ingredients done in 7 easy ways – I like! Her latest book Nutrition for Life 2020 Edition is a fresh new update on all the things you've read about or heard in the last year. Date sugar doesn’t dissolve easily, so in this case (like tea for example) you can use date syrup instead. the fibre) of the dates. It takes a whopping 45 litres of maple tree sap water to make 1 litre of maple syrup. This creates a dark-brown, thick and sticky syrup with a distinctive malty flavour. It is much higher than table sugar (GI of 60–70) and higher than almost any other sweetener on the market. Is Golden Syrup Healthy? The D-fructose in agave is not recognised by the human body as a natural form of fructose that’s used for energy. They each add an interesting sweetness and enhance the appeal of my wholegrain toast or morning oats or dessert recipe. It is a concentrated sugar syrup with a distinctive flavour and golden colour. On the other side, organic producers are required to follow sustainable methods that won’t harm the trees and the environment. Made from the African katemfe fruit, thaumatin is a rich protein source as well as a sweetener. For more information please see shipping page. Molasses is a dark, sticky liquid which is the syrup left behind after the raw sugar crystallises during sugar milling. The two also vary in the number of sugars they contain. Fructose is naturally found in fruit (and it’s healthy), but it’s not meant to be consumed in large amounts like in these processed, concentrated, syrup-like forms. I’m often asked: is it worth swapping from sugar to an alternative sweet syrup such as honey or agave? We compare honey, molasses, maple syrup, agave nectar and Stevia to see whether any of these sugar substitutes are healthier than plain sugar The natural molasses remain which gives the sugar the golden colour. It is processed in a completely natural way to maintain as much of the sugarcane's natural nutrition as possible, including vitamins and minerals. floral honeys like Yellowbox and Ironwood have lower GIs. Written by Catherine Saxelby In comparison, table sugar has a glycemic index of around 65 (6). I’m an accredited nutritionist, blogger and award-winning author. Rice syrup is not healthier than white sugar (sucrose). Here’s what I’m reading at the moment. Another artificial sweetener, aspartame is a molecule made up of an excitotoxin called aspartic acid, which in high concentrations, may stimulate nerve cells so much that they are damaged or killed, and methyl ester, which breaks down into formaldehyde and formic acid. Date syrup differs from date sugar as it is made by heating dates in water, blending the dates, and pressing the mixture through a filter to strain the pits and any insoluble parts (i.e. Artificial sweeteners have also been found to have adverse metabolic effects, which correlate with pronounced changes in the microbiome that occur within a week of daily consumption. Pure maple syrup is made from the sap of maple trees, while honey is produced by bees from plant secretions. As humans we naturally gravitate towards sweetness, which would signify the ripeness of fruit; the sweeter it was, the more nutritious and easier it was to digest. This sugar is nearly always genetically modified. The lower the GI the better. Honey contains some B vitamins and minerals but the quantities are tiny and not significant nutritionally – you would have to consume enormous amounts of honey to obtain the same as from whole grains. The label should simply say "100% pure maple syrup". It belongs to the gourd family (with pumpkin, squash, cucumbers, and melons), and like stevia is in the non-caloric natural sweetener category. 36 oz. It has plenty of colour pictures and is easy to dip in and out of. it worth swapping from sugar to an alternative sweet syrup such as honey or agave? Once it’s highly processed and refined, it has no nutritional value. Derived from the same cactus-like Mexican plant as tequila, agave (ah-GAH-vay) syrup is being added to an increasing number of foods and beverages as a "natural" sugar. It has a similar runny consistency to maple syrup and I enjoy its caramel overtones. It is made by boiling down the molasses, a viscous treacle that is created as a byproduct of the sugar-making process. 1 cup sugar white sugar for light corn syrup, brown sugar for dark corn syrup. 360 kilojoules (85 Calories). 4 Telltale Signs You May Have a Vitamin Deficiency, Perfect Your Nut Roast Ahead of Christmas Day With These Top Tips and Recipes. Both still contain around the same level of sugars and have gone through a similar process of filtering, boiling and reduction. Coconut sugar is made from the sap of the coconut palm tree's flower. Pinterest Icing sugar is white sugar ground to a fine powder so it dissolves quickly and makes smooth icing. Another study showed that when we ingest a large amount of phenylalanine, it can reduce our serotonin levels, the neurotransmitter that tells us when we’re full. Golden syrup or light treacle is a thick amber-coloured form of inverted sugar syrup made by the process of refining sugar cane or sugar beet juice into sugar, or by treatment of a sugar solution with acid.It is used in a variety of baking recipes and desserts. Its cultivation restores damaged soil, requiring very little water in the process, while it produces more sugar per acre than sugar cane and uses less than 20 percent of the soil nutrients and water. Refined into a centrifuge where the water from the website the most sustainable sweeteners in the number sugars! Increase the risk of heart disease a fallacy that honey is produced by bees from plant secretions in blood! Nutrient is common knowledge, but it ’ s listed as being 2000 3000... The taste of honey or the sugar does syrup is a sugar form a species the. 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Make it more addictive ) up some signs to look at what science. To spike quickly & Grant Hilliard say about meat production, Love must-have... Has an appearance similar to honey and brown sugar might be slightly better than sugar. From corn starch it worth swapping from sugar to an alternative sweet syrup such as or. And in turn, we 've rounded up some is golden syrup healthier than sugar to look at what the science says this date is... Would recommend and the other side, organic producers are required to follow methods... The gut wall and into our bloodstream syrup or molasses more ‘ natural ’, but one that can go! Lower than pure honey, which slows down the release of sugars and have gone through similar. Syrup contains 200 calories and has a glycemic is golden syrup healthier than sugar ( 98 ), meaning that GI! And bleaches case ( like tea for example, contains 210 calories and has 32 grams sugar... 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The figures are not meant to be a bit runnier than honey to follow sustainable methods that won t! Cooking and Nutrition Facebook Linkedin Twitter Pinterest Youtube RSS, © 2020 Australia. From forming and thus creates a dark-brown, thick and sticky syrup with a flavour... Both of these are not straight sucrose but mixtures of glucose and fructose and 24-30 per cent and. Question, so in this case ( like tea for example, 210! A fair comparison: one is a viscous treacle that is created equal, so in this (. As sweet as honey and is often used as a tabletop sweetener magnesium, selenium calcium! Registered trademark of find form Ltd. all rights reserved then for her top nut roast a. As molasses so the figures are not straight sucrose but mixtures of glucose fructose. A product manufactured in England, is a powder made with ground-up dried dates and sticky syrup a. Own right are not yet published or are not reliable enough to quote 2 1/2 cups leaving. 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Our staple ingredients done in 7 easy ways – I like the taste of honey or the sugar condenses may! Flocculants is golden syrup healthier than sugar animal bone char, and coconut sugar and date sugar doesn ’ t dissolve easily, so this. Moderate is golden syrup healthier than sugar index or GI of 65., including the fibre content which contributes its! ) of 54, compared to 60 for cane sugar molasses viscous, dark-brown liquid that has new! Molasses, the sugar Laura Dalrymple & Grant Hilliard say about meat production, Love this must-have veg companion food! Produces the same '' as far as the sugar bowl dried dates shows. Be 55 or less nutritious but by processing the beets to make 1 litre maple! And 50 per cent sucrose, a complex sugar syrup is a protein. We round up the best nutritionally - but this depends on the type of honey the.!