When it comes to sweetcooking ingredients, few are as commonly used as brown sugar, saysJen Messer, a nutrition consultant and registered dietitian atJen Messer Nutrition. While it's popularly included in a wide variety of recipes, brown sugar is especially common in homemade candies and baked goods such as cookies, cakes, muffins and sweetened breads.
Its distinct properties and taste make food chewier and sweeter, while also enhancing it with its unique caramellike flavor. Brown sugar is sometimes also used as an ingredient in Asian or barbecue sauces, meat marinades, as a natural sweetener topping dishes like oatmeal, and as a substitute for sugar cubes or packets in hot beverages like coffee or black tea.
What is brown sugar?
Brown sugar is a "granulated, refined sugar that comes from the same plant as white sugar," says Kate Zeratsky, RD, a registered dietitian nutritionist at Mayo Clinic in Rochester, MN. It gets its brown color from the presence of molasses - a thick, dark syrup that's produced by the refining of sugarcane or beet juice into sugar.
"Brown sugar is made by mixing granulated white sugar with molasses," explains Messer. There are two types of brown sugar: light and dark. The main difference between the two is that dark brown sugar has a higher content of molasses. (Light brown sugar is about 3.5% molasses and dark brown sugar is nearly double at about 6.5% molasses.)
Regardless of the type used, one downside of brown sugar is that it can harden, which occurs when the moisture in the molasses evaporates. "To prevent brown sugar from getting stiff, it's recommended to store it in an airtight container or to add a slice of bread or a marshmallow in the container to help retain moisture and keep the sugar soft," Messer advises.
Is brown sugar healthy?
While brown sugar has many cooking and flavor benefits, it has very little nutritional value and should not be thought of as being better for you than table sugar. "Many people believe that brown sugar is a healthier option than white sugar, but this is a misconception," says Messer.
Because of the molasses in brown sugar, it does have trace amounts of iron, calcium, potassium, and magnesium, butJill Weisenberger, a Virginia-based registered dietitian and author of "Prediabetes: A Complete Guide," saysthese amounts are too scant to be thought of as providing measurable health benefits.
It's also worthnoting that the number of calories in brown sugar and white sugar are nearly the same: 15 calories in a teaspoon of brown sugar compared to about 16 calories in a teaspoon of white sugar.
Agave is an increasingly popular substitute for honey and sugar. But is it healthy?
How much brown sugar is safe per day?
Because of such factors, the nutritional value (or lack thereof) between brown sugar and white sugar is so similar that the dietary recommendations for both are the same. Along with white sugar, brown sugar is considered an "added sugar," sotheU.S. Food and Drug Administrationrecommends limiting one's intake of it to under50 grams (about 12 teaspoons) per day.
But some nutritionists and health organizations think even that amount is too high."The specific recommendation of 50 grams of added sugars as a daily limit is not universally agreed upon and will vary depending on an individual's energy needs," explains Messer.The American Heart Association, for instance, suggests that women consume no more than 6 teaspoons (25 grams) of added sugar per day and that men should consume no more than 9 teaspoons (36 grams) per day. "This limit applies to all types and sources of added sugars, such as brown sugar, white sugar, honey and maple syrup," explains Messer.
Overconsumption of added sugars has been associated with an increased risk of hypertension (high blood pressure), type 2 diabetes, heart attack and stroke.
Because of such factors,Weisenberger suggeststhinking about brown sugar "the same way you consider other added sugars: use as little as possible."
FAQs
Contrary to common belief, they are nutritionally similar. Brown sugar contains slightly more minerals than white sugar but will not provide any health benefits. In fact, your intake of all types of sugar should be limited for optimal health.
Why is brown sugar good for cooking? ›
Brown sugar holds moisture. Goods baked without it may dry out faster and not stay fresh as long. Some substitutes may have more or less sweetness than brown sugar. You may have to adjust their quantity for the desired sweetness in your recipe.
Is cooking with sugar healthy? ›
Generally speaking, sugars are added to make food and drinks taste better, but these foods can be high in calories and offer none of the healthful benefits of fruits and vegetables.
What is a healthy substitute for brown sugar? ›
Honey, Agave Nectar or Maple Syrup
You can substitute ⅔ cup of these liquids for a cup of brown sugar, but you will want to slightly reduce your other liquid contents like water or oils to make up for the additional liquid content.
What are the disadvantages of eating brown sugar? ›
Agreeing, Dr Nair said that even though brown sugar is safe and well-tolerated by most healthy adults when consumed in balance, “excessive use may increase the risk of weight gain, yeast infections, and diabetes“.
What is the healthiest sweetener? ›
5 Natural Sweeteners That Are Good for Your Health
- Stevia. Stevia is a very popular low calorie sweetener. ...
- Erythritol. Erythritol is another low calorie sweetener. ...
- Xylitol. Xylitol is a sugar alcohol with a sweetness similar to that of sugar. ...
- Yacon syrup. Yacon syrup is another unique sweetener. ...
- Monk fruit sweetener.
Only sugarcane molasses is used to make brown sugar whether it comes from sugarcane or beets. This is because the molasses from beets has different flavors and consistencies.
Is brown sugar good for arthritis? ›
Sugars and simple carbohydrates
But in addition to spiking your blood glucose levels, corn syrup is also highly inflammatory. Sugar doesn't get a break, either: All forms of sugar, from organic sugar to brown sugar, increase your risk for an RA flare.
Can diabetics eat brown sugar? ›
For people with diabetes, the use of brown sugar has no healthier effects than white sugar. Users should note that any added sugars should be limited as part of a healthy, well-rounded diet. Excess sugar intake is strongly linked to the risk of heart disease, type 2 diabetes, obesity, and fatty liver disease.
What is the healthiest sugar to cook with? ›
The Best Sugar Substitutes for Baking
| Alternative | Nutritional Profile |
|---|
| Coconut Sugar | Contains nutrients like iron and zinc |
| Honey | High in antioxidants, vitamins, and minerals |
| Maple Syrup | Contains antioxidants, vitamins, and minerals |
| Agave Nectar | Low glycemic index Sweeter than processed sugar |
5 more rowsMar 12, 2024
By eliminating sugar from your diet, you can reduce your calorie intake and boost your metabolism. You may also lose some water weight, as sugar can cause water retention in your body. You may notice that your clothes fit better and that you feel lighter and more confident.
Do our bodies need sugar? ›
Sugar is a carbohydrate that occurs naturally in many foods, such as fruits and vegetables. The body breaks down carbohydrates to make glucose, which it requires for energy and healthy functioning. Added sugars are sugars in foods that are not naturally occurring. The body requires no added sugars to function properly.
Is brown sugar healthy? ›
While brown sugar has many cooking and flavor benefits, it has very little nutritional value and should not be thought of as being better for you than table sugar. "Many people believe that brown sugar is a healthier option than white sugar, but this is a misconception," says Messer.
What is brown sugar made of? ›
While sugar beets and sugar cane are used to make white granulated sugar, only molasses from sugar cane is used in the production of brown sugar. Molasses from sugar cane is what gives brown sugar its color, with less needed to make light brown sugar and more for dark brown sugar.
What happens if I use brown sugar instead of regular sugar? ›
In most baking recipes, you can substitute brown sugar for white sugar in a one-to-one ratio. So, if your recipe calls for one cup of white sugar, swap one cup of brown sugar. The sweetness level will be the same, but the brown sugar may change the texture of your baked goods.
Is raw sugar healthier than white sugar? ›
However, though raw cane sugar is often marketed as a healthy alternative to regular sugar, there's no real difference between them. In fact, both are identical in terms of chemical composition and made up of sucrose, a molecule formed by units of simple sugars, such as glucose and fructose.
Is honey healthier than sugar? ›
So is there a definitive answer to which is healthier, honey or sugar? Both should be consumed in limited amounts. Honey may have a slight edge, but excess consumption of either is more dangerous to your health than the advantage of choosing one over the other.
Is caramelized sugar bad for you? ›
Enjoying treats that contain caramelised sugar in moderation, as part of a balanced diet, is likely to have minimal impact on overall health. Additionally, considering the diverse sources of acrylamide in the diet, it's essential to maintain a well-rounded approach to nutrition.
Can I substitute brown sugar for white sugar? ›
In most baking recipes, you can substitute brown sugar for white sugar in a one-to-one ratio. So, if your recipe calls for one cup of white sugar, swap one cup of brown sugar. The sweetness level will be the same, but the brown sugar may change the texture of your baked goods.
