Why Is Granulated Sugar Bad For You?

Table sugar and HFCS are two types of sugars that are frequently added to meals, including several that you might not expect to include sugar. As a result, they could find their way into your diet and promote a number of harmful health impacts.

For example, excessive use of refined sugar, particularly in the form of sweetened beverages, has repeatedly been linked to obesity and extra belly fat, a risk factor for illnesses including diabetes and heart disease (3, 4, 5).

Foods fortified with HFCS in particular may make you less sensitive to leptin, a hormone that tells your body when to eat and when to stop eating. This could help to understand how refined sugar and obesity are related (6).

Numerous studies link diets heavy in added sugars to an increased risk of heart disease (7).

Additionally, type 2 diabetes, depression, dementia, liver disease, and several types of cancer are frequently associated with diets high in refined sugar (8, 9, 10, 11).

Your risk of obesity, type 2 diabetes, and heart disease may increase if you consume refined sweets. They also increase the risk of dementia, liver disease, depression, and several types of cancer.

Is sugar in granules healthy?

Granulated sugar offers energy in the form of nourishment (calories). When eaten in moderation, it could be a part of a healthy eating regimen. However, it is typical to consume too much sugar, which can cause health issues.

Granulated sugar: Is it healthier?

Hard to imagine? You can choose from a variety of sugars that are healthier and more pure than typical white refined sugar. One thing to keep in mind is that sugar in any form should only be used in moderation.

1. Raw, unprocessed sugar

Because sugar is made up entirely of empty calories, it is promoted as a “bad” element. This is because all of the natural nutrients are removed during processing, and additional chemicals are employed to remove contaminants. On the other hand, raw and unprocessed sugar still contains natural elements like iron, magnesium, etc. and is a superior option because of this. This organic granulated sugar is free of any chemicals or pesticides, has a golden color, and a flavor that is almost identical to honey.

2. Organic White Sugar Without Sulfur

Sugar contains sulfur? Yes, the majority of sugar processing facilities employ sulphur to clean the sugar crystals of contaminants. As a result, some sulphur is preserved in the sugar crystals, which when consumed repeatedly could have negative health effects (sulphur when converted to sulphur dioxide in the body is harmful). Sulphurless sugar can help with it. While eliminating the negative effects of sulphur, sulphurless sugar still has the sweetness of regular sugar.

Demerara Sugar 3.

Demerara sugar is a type of natural brown sugar that is chunky, chunky, and light brown in color with residual molasses. It underwent a partial processing process beginning with the initial crystallization of cane juice into sugar crystals. It naturally tastes like caramel, which gives the recipes it is used in depth. The flavor of vanilla from premium vanilla beans, cinnamon, and other spices is also incorporated into Demerara Sugar. You can add it to coffee, hot chocolate, cinnamon buns, coffee cake, fruit bowls, and brownies made with chocolate.

3. Natural Brown Sugar

A healthier alternative to processed white sugar is undoubtedly brown sugar. To preserve as much of the sugarcane’s natural nutrition, including vitamins and minerals, as possible, it is treated entirely naturally. This brown sugar has a caramel flavor, and you can use it to sweeten a variety of hot drinks or flavor delicacies like candies, cakes, and other baked goods.

Is sugar in granules toxic?

HFCS and white sugar are not “Toxins are substances that are highly unwanted and potentially dangerous even in minute levels. Although too much refined sugar might have harmful consequences on one’s health, HFCS isn’t all that different from table sugar in terms of its addictive potential. Some people may be extremely sensitive to even little doses of sugar, frequently as a result of severe gut dysbiosis, in which case they have a legitimate reason to avoid it at all costs.

The majority of people would be better off avoiding the stress that comes from being unnecessarily afraid of any food that has even a trace amount of refined sugar in it because, with the exception of extremely sensitive individuals, there is no evidence to suggest that refined sugar (or HFCS) is actually toxic in moderate amounts.

I’d even venture to argue that most folks shouldn’t have any issues with occasionally purposely consuming sugar. You shouldn’t physically and emotionally punish yourself or make yourself commit to a week-long fast if every now and then you want to splurge on a piece of dark chocolate or a scoop of real ice cream packed with refined sugar “you should detox to atone for your dietary sin. More detrimental than the occasional serving of refined sugar is the stress that comes with severe dietary restrictions.

Sugar is not a poison nor a substitute for genuine food. Ultimately, as long as you identify it for what it is: a treat, small amounts of sugar may fit within a whole foods, nutrient-dense, nutritious diet.

How much granular sugar is harmful to your health?

You don’t have to fully eliminate added sugar from your diet. The recommended daily sugar intake varies according to the advice of various health groups. However, they all concur that a healthy diet can include some sugar.

According to the U.S. Dietary Guidelines, an adult consuming 2,000 calories a day shouldn’t consume more added sugar than 12.5 teaspoons, or 50 grams, per day. (That’s about what’s in a 16-ounce can of cola.) However, according to the American Heart Association, men and women should each consume no more than 9 teaspoons (36 grams) of sodium daily for adults.

In the end, your body does not require sugar. Fear asserts that having less is preferable. However, that doesn’t imply you can’t have any at all. You guessed it—moderation is the key.

What sort of sugar is the healthiest?

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To assist you in determining which sweetener is best for you and how to (ultimately) break your habit, we asked dietitian Anna Taylor, MS, RD, LD, CDCES, to rank the greatest and worst sweeteners.

Fresh or frozen fruit

Using fresh or frozen fruit ranks as the best approach to sweeten your food and beverages.

Fruit is a perfect sweetener because it doesn’t contain any empty calories, according to Taylor.

Try adding berries to plain Greek yogurt, adding banana or applesauce to oatmeal for sweetness, and adding frozen fruit to smoothies for sweetness. Another choice is to include natural flavorings like cocoa powder, cinnamon, and clove, as well as vanilla or almond extract.

“I ate a lot of sweets while I was growing up. Taylor claims that after cutting back on added sweets and sweeteners, she began to appreciate the natural sweetness of fresh berries and melon.” My desire for sugar then started to decrease.

Sugar substitutes

In addition to having no calories, stevia-based sweeteners are natural rather than artificial. Low-carb baked treats can also benefit from the use of stevia combined with erythritol (Truvia), a sugar alcohol. Taylor advises combining 1 teaspoon of the sweetener with plain Greek yogurt and peanut butter for a quick and simple sweet treat.

Artificial sweeteners and stevia are better than actual sugar if you have diabetes or prediabetes.

“Unlike real sugar, Taylor claims that artificial sweeteners do not immediately elevate blood sugar levels.

What happens after a year of not consuming sugar?

It is clear that sugar can have a negative impact on humans. So it comes as no surprise that cutting back on or eliminating sugar from our diet has negative impacts. Both mental and physical symptoms, such as melancholy, anxiety, brain fog, and cravings, as well as headaches, fatigue, and dizziness, have been seen during this early “sugar withdrawal” stage. As a result, cutting out sugar can be uncomfortable on a mental and physical level, which may make it challenging for some people to maintain the diet adjustment.

Despite the fact that sugar is present in many of the foods we eat, both the US and Europe have seen a decline in sugar intake. (Source: Alamy)

Although the cause of these symptoms has not been thoroughly investigated, it is likely that they are related to the brain’s reward circuits. Although the concept of “sugar addiction” is debatable, research in rodents has demonstrated that sugar can, like other addictive chemicals, cause bingeing, cravings, and withdrawal anxiety. Animal studies have shown that the effects of sugar addiction, withdrawal, and relapse are comparable to those of heroin addiction. But since most of the study in this field has been conducted on animals, it’s now challenging to determine whether the same holds true for humans.

Evolution has not altered the reward pathways in the human brain, and it is likely that many other organisms have reward pathways that are comparable to ours. Because our brains have similar reward pathways, the physiologic effects of sugar withdrawal seen in animals are likely to occur to some extent in humans as well.

Can brown sugar replace regular sugar?

Personal preference will determine whether you like white or brown sugar because those are the two things that differ most between them: flavor and appearance.

Despite the fact that brown sugar has more minerals than white sugar, these minerals are present in such minute amounts that they have no health benefits.

Furthermore, type 2 diabetes, heart disease, and the obesity epidemic are all believed to be directly or indirectly caused by sugar (8, 9, 10).

It is advised to take no more than 510% of your daily calories from added sugar for this reason. However, for best health, this should be minimized even further (11, 12).

While the occasional sugary indulgence is OK, a balanced diet should minimize all forms of sugar.

Allow your personal preferences to guide you when deciding between brown sugar and white sugar because they both have similar effects on your health.

Personal preference is what ultimately determines whether you use white or brown sugar. They have comparable nutritional impacts, which have comparable consequences on health. Remember that it’s best to consume sugar in moderation because consuming too much might be harmful to your health.

Why is brown sugar better for you?

We all know that whole wheat bread is preferable to white bread and that brown rice is healthier than white rice, but does the same rule apply to sugar?

Brown sugar is frequently cited as being healthier than white sugar. But you can put that down to shrewd marketing or straightforward deception. In truth, brown sugar is typically regular table sugar that has had its molasses flavor restored, turning it brown. Typically, when sugar is produced from sugarcane plants, molasses is separated and eliminated.

When referred to as “raw sugar,” brown sugar is just sugar that hasn’t been fully refined in some situations. But more frequently than not, producers choose to reintroduce molasses to fine white sugar, producing a mixture containing between 5 and 10 percent molasses because it gives them better control over the end product’s crystal color and size.

So, nutritionally speaking, the two types of sugar are comparable. In comparison to white sugar, which has 16 calories per teaspoon, brown sugar has roughly 17 calories per teaspoon, according to the United States Department of Agriculture.

Brown sugar does include some minerals due to its molasses content, most notably calcium, potassium, iron, and magnesium (white sugar contains none of these). However, there is no actual health benefit to using brown sugar because these minerals are only present in trace levels. Taste and affects on baked items are where the real variations between the two lie.

How to Pick the Right Granulated Sugar Substitute

White granulated sugar is a highly-refined sugar that is produced from sugar cane, sugar beets, or a mix of the two. It is often referred to as table sugar, white sugar, or ordinary sugar. Despite being primarily associated with sweetness, it has many uses in cooking. It improves texture, moistens meals, aids in browning, and leavens baked goods. It even acts as a preservative in some recipes. Granulated sugar substitution is therefore more complicated than simply switching one sweetener for another. You might need to change your recipe’s other components or the baking time and temperature to achieve satisfactory results. You don’t need to because the following substitutes take everything into consideration.

Warning: It’s better to start with a recipe that has been prepared and tested to work with that specific sweetener if you’re trying to replace the granulated sugar in a canning recipe. Changing canning recipes might have harmful consequences.

Caster Sugar

Caster sugar is a great alternative to granulated sugar because it is simply granulated sugar that has been ground to a finer consistency. Instead of using one cup of granulated sugar, use one cup of caster sugar. Other recipe modifications are not required. You might notice that cakes baked with caster sugar have a somewhat finer crumb because the sugar crystals aren’t quite as large.

Brown Sugar

One cup of tightly packed light or dark brown sugar can be used in place of one cup of granulated sugar. The molasses in the sugar will subtly alter the taste, color, and texture of your dish. Brown sugar, for instance, will result in cookies that are chewier and darker than typical. Use light brown sugar if you have both light and dark on hand. You won’t notice much differences because it has less molasses. Brown sugar is an acceptable substitute for white sugar in recipes that call for creaming butter and sugar because it contains granulated sugar. It will produce the air pockets that cakes require to properly leaven.

Raw Sugar

Do you have a container of Demerara sugar or Turbinado sugar in your pantry? Use it in place of the specified amount of granulated sugar. These raw sugars will act somewhat differently in your recipe because they contain some molasses and have larger sugar crystals than granulated sugar. You may anticipate that the molasses will offer a little molasses flavor and increase the moisture in your baked items. Your baked items may become fluffier or denser as a result of the larger sugar crystals. Just the recipe will determine. It won’t work if you pound your raw sugar into smaller grains in a food processor or coffee grinder for a few minutes. If your recipe calls for creaming butter and sugar together, raw sugar is a great alternative. It functions nicely in candy recipes as well.

Another Granulated Sugar

White granulated sugar specified in a recipe can be substituted 1:1 with coconut sugar or maple sugar. Date sugar can also be used, provided that the recipe doesn’t call for sugar to be dissolved or melted (since it can’t do either). These alternative sugars will probably result in baked items that are heavier and dryer than those cooked with white sugar. Coconut sugar or maple sugar are both suitable sugars to use in candy recipes. If you include maple sugar in your recipe, be prepared for the flavor profile to change.

Powdered Sugar

Replace one cup of granulated sugar with 1-3/4 cup of unsifted powdered sugar (or 2 cups sifted). This will keep the right amount of sweetness while giving your baked items a smoother, denser consistency. Due to the trace amount of cornstarch in powdered sugar, sauces and puddings may thicken more quickly than usual. Keep an eye on the stove so you can quickly remove your dessert when it’s done.


Use 3/4 cup honey and 1/4 teaspoon baking soda to replace one cup of granulated sugar with honey (this will counteract the acidity of the honey). Then, subtract 1/4 cup from one of the other liquids in the recipe. Add 1/4 cup flour in its place if there isn’t any other liquid. Reduce the oven temperature by 25 degrees Fahrenheit and remain near to the oven since honey burns and caramelizes more quickly than granulated sugar. Your baked items might bake more quickly than the recipe calls for and are probably going to be softer and denser than usual.


Use 1-1/3 cups of molasses (not blackstrap) and 1 teaspoon baking soda to substitute one cup of granulated sugar. Then, subtract 1/3 cup from one of the other liquids in the recipe. If the recipe calls for no other liquids, substitute 1/3 cup of flour. Be prepared to remove your baked products from the oven early and lower the oven temperature by 25 degrees Fahrenheit. The addition of molasses will significantly alter the color and flavor of your dish. Therefore, before you begin, examine whether molasses will get along with the other ingredients in your recipe. Try mixing molasses and another liquid sweetener, such as maple syrup or honey, 50/50 to soften the powerful flavor of molasses.

Maple Syrup

Use 3/4 cup maple syrup plus 1/4 teaspoon baking soda to substitute one cup of granulated sugar for one cup of maple syrup. After that, subtract three Tablespoons from one of the other liquids in the recipe to make up for the extra liquid. If the recipe doesn’t call for any additional liquids (and presuming you’re creating baked goods), substitute three Tablespoons of flour. Reduce the oven temperature by 25 degrees and keep an eye on your baked items because maple syrup caramelizes at a lower temperature than granulated sugar. They may bake more quickly than normal. For ice cream, pudding, confectionery, and baked items, maple syrup works well as a replacement. Cakes made with maple syrup will be denser because it can’t be creamed with butter.

Corn Syrup

Use the light corn syrup you keep on hand for pecan pies in place of the granulated sugar called for in the recipe. Use 3/4 cup corn syrup in place of 1 cup granulated sugar for the best results. Then, to make up for the additional liquid, lower one of the other liquids in the recipe by 1/4 cup. If no other liquids are present, substitute 1/4 cup of flour. 25 degrees Fahrenheit less in the oven, and be prepared to remove your baked items from the oven early if they bake more quickly. Corn syrup causes cookies to become soft rather than crunchy. It’s also important to keep in mind that since corn syrup lacks the sweetness of granulated sugar, your dish won’t taste as sweet as you had hoped.

How to Reduce the Sugar in a Recipe

In order to lower the amount of sugar and calories in a dish, do you need or want to find a sugar substitute? Then you might not even require a replacement. You probably won’t even notice the difference if you simply cut the amount of sugar specified in a recipe by 25%.

If you frequently create a certain recipe, keep lowering the sugar amount until the finished product’s color, flavor, and texture begin to suffer. Make a note of the recipe when you discover what works best so you can replicate the results.

The color and texture of baked items created with a large reduction in sugar will be lighter and more crumbly. They are also less sweet, which should not be a surprise.

When canning pickles or other low-acid foods, do not cut the sugar in the recipes. The sugar is probably being utilized in this scenario as a preservative to stop food from spoiling.

Sugar-Free Sugar Substitutes

Want to use a sugar-free sweetener in a recipe instead of sugar? The manufacturer’s website or the package are the best places to look for recommendations after that.