Did you know that sugar is proven to be more addictive than hard drugs such as cocaine? Recent experimental research on sugar and sweet reward in laboratory rats revealed that sugar and sweet reward can not only be as addictive as drugs, like cocaine but can even be more rewarding and attractive. 

Studies have also shown that high consumption of sugar can alter your taste buds so you begin craving sweeter and sweeter foods leaving the more natural sweetness of fruits or whole foods less flavorful. Quickly removing refined sugar from a diet can cause withdrawal symptoms like those with a drug: fatigue, depression, headaches, and achy limbs.

Let’s break down the common types of sugar and discuss which sugar is best (there is a twist at the end).

Granulated Sugar

Brown Sugar

Coconut Sugar

Honey

Maple Syrup

Which Sugar is Best?

No matter which type of sugar you eat, they are all broken down and digested the same way in the body! As I mentioned here, there’s not much nutritional gain consuming one type over another.

The biggest difference is the amount of monosaccharide they break down into. The only thing that will affect the way these sugars are broken down is what they’re eaten with. As I mentioned here, if you were to pair the carbohydrate with protein or healthy fat, the stomach needs to do extra work to empty the contents of the protein/fat also shunting the quick spike in your blood sugar levels. The slower increase in blood sugar levels over time means your pancreas will not produce a lot of insulin.

None of these sugars is healthier or “better” than one another. They each contain almost exactly the same amount of sugar: 4-5 grams per teaspoon. While honey and maple syrup do also contain some micronutrients, these are pretty small amounts and you would need to consume a lot of them to see the benefits. You’d also be consuming a ton of sugar just to get the added nutrients :) 

The Glycemic Index

The glycemic index assigns a value to foods based on how slowly or quickly those foods increase blood glucose levels. Low glycemic index (GI) foods release glucose slowly and steadily, while high GI foods release glucose rapidly.

Some types of sugar have a lower GI than others making them a better choice in terms of controlling your blood sugar levels.

The sweetening agent must be below 55 on the glycemic scale for it to not affect your blood sugar level.

Here are some low glycemic index sugars:

Stevia: 0

Coconut sugar: 34

Honey: 50

Maple syrup: 54

The Bottom Line

Choose the sugar you like or that works best for what you’re doing. Baking cookies? Granulated, coconut or brown sugar might work best. If you’re making a coffee cake or banana bread, honey or maple syrup will work well. 

It’s all about balance! Make sure your diet contains as much variety as possible and make the main food groups (protein, veg, fruit, grains, dairy) the focal point with the “extras” a small addition. You can follow a 90/10 principle meaning 90% of your food comes from the main food groups, while 10% comes from “extra” or fun foods. There’s still room for sweets, but try to be mindful when making your choices.