Turbinado Sugar & Sucanat

By Anita Hamilton | February 29, 2012 | +

Laszlo Selly / Foodpix / Getty Images

Popularized by the ubiquitous Sugar in the Raw brand found in every Starbucks shop and many supermarkets, the coarsely grained, light-brown turbinado sugar gets its name from the turbines that are used to process it. The “raw” name is somewhat misleading, however, since Sugar in the Raw isn’t actually raw, as in totally unrefined. Turbinado sugar is what’s left over after raw sugar cane juice has been stripped of its natural molasses and impurities, as well as its vitamins, minerals and other trace elements.

For a less-processed alternative with small amounts of nutrients in it as well, look for sucanat, which is simply dehydrated sugar cane juice. Sucanat (an abbreviation for sugar-cane-natural) has a stronger molasses flavor than refined white sugar and retains all of the nutrients found in natural sugar cane juice, including iron, calcium, vitamin B6 and potassium. Though, as New York University nutritional scientist Marion Nestle points out: “The amounts of trace minerals in raw sugar are so small that they are nutritionally insignificant.”

Nonetheless, those extras, along with the additional water content, help reduce the sucrose — the main component in sugar that makes it sweet — in sucanat to about 88%, versus 99% for turbinado and 99.9% for refined, white sugar. All three still have 15 calories per teaspoon, however.

(MORE: Should Sugar Be Regulated Like Alcohol and Tobacco ?)

Both turbinado sugar and sucanat can be used as direct substitutes for brown or white sugar in baking, and their molasses-like flavors work especially well in brownies, barbecues sauces and in your morning cup of Joe. Just remember to use either in moderation: you’re likely getting a tremendous amount of added sugar — sugar that’s added during processing to foods that wouldn’t normally have it — in your diet already. There’s no sense in piling on much more. The American Heart Association recommends that most women consume no more than 6 teaspoons of added sugar per day, while men should limit their intake to 9 teaspoons per day. “When it comes to sugars, less is better,” says Nestle, whose new book, Why Calories Count, is due out in April.

But if you need more sweetness to make it through your day — I know I do — it’s best to counter the extra calories with a brisk walk or other exercise.

Next: Agave Nectar

Agave Nectar

By Anita Hamilton | February 29, 2012 | +

Foodfolio / Alamy

Extracted from the same large succulents that are used to produce Mexican tequila, agave nectar looks like honey, but pours like syrup and has a much richer flavor. It’s great in cold drinks — especially margaritas — because it doesn’t harden or crystallize like regular sugar. And it’s flavorful enough to squeeze straight from the bottle on pancakes or waffles. Available in light (neutral flavor), amber (tastes like maple syrup) and raw (processed at a lower temperature and has an even stronger taste than amber) versions, there’s a variety to suit every palate. And because it is 1.4 times sweeter than sugar, you can use less of it, if you can muster the willpower to do so.

But here’s the rub: unlike table sugar, which has equal ratios of fructose to glucose, agave is up to 90% fructose. That’s more than you’ll find in the much-villainized high-fructose corn syrup used in sodas, which is typically a mere 55% fructose (and 45% glucose).

But sugar is sugar, right? Yes. “Sugars are sugars no matter where they come from,” says NYU nutritional scientist Marion Nestle. And wherever they come from, excess calories will result in fat gain.

(MORE: 5 Ways to Avoid Diabetes — Without Medications)

Because of differences in molecular structure, however, fructose and glucose are processed differently in the body. Glucose is metabolized more quickly into the bloodstream, which can lead to dangerous blood-sugar spikes for diabetics. Fructose, on the other hand, is processed mainly in the liver and research suggests that people who consume it in excess, by downing sweetened soda, for instance, show unhealthy changes in liver function, insulin sensitivity and fat storage.

“Glucose is metabolized more easily than fructose, but excess sugar of any type is difficult for metabolism for handle,” says Nestle, noting that fructose is also the sugar found naturally in fruit. Eating the fructose in fruit — as opposed to sugary sodas — is not a problem, however, because it comes packaged with other nutrients and fiber.

A word to the wise: because agave nectar tastes so good and has more calories than white sugar (20 per teaspoon versus 15), it’s easy to overdo it. So be judicious.

Next: Coconut Sugar