It's a mixture of 36-38 per cent sucrose, 10-13 per cent glucose and fructose and 24-30 per cent water. Agave, honey and corn syrup were way down the list. Even though both are sticky, sweet substances that have a similar texture and viscosity, they are nutritionally different from each other. As expected, of its sugars, it contains about 75 per cent maltose, 16 per cent glucose, with tiny amounts of sucrose and fructose. This implies that maple syrup raises blood sugar slower than regular sugar. She is an accredited nutritionist, blogger and award-winning author. There is sugar in honey, maple syrup, and agave nectar. Brown-rice syrup also has a high glycemic index (98), meaning it causes your blood sugar to spike quickly. It’s important to look at the production of your maple syrup then, as there is a difference between conventional and organic. Like sugar, they have kilojoules (Calories) and so they must STILL be accounted for on weight-reduction and diabetic diets. When it gives to vitamin deficiencies your body gives away a lot. When consumed in this processed form, such as in agave syrup, the gastrointestinal tract doesn’t absorb the fructose readily, so it goes straight to our liver. 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. 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. It takes a whopping 45 litres of maple tree sap water to make 1 litre of maple syrup. 18 of our staple ingredients done in 7 easy ways – I like! Beets themselves are nutritious but by processing the beets to make beet sugar, it produces the same results as sugar cane i.e. Similar to other natural sweeteners like maple syrup and honey, brown rice syrup contains some trace minerals like magnesium, zinc, and manganese. I’m an accredited nutritionist, blogger and award-winning author. To obtain calories, divide kilojoules by 4.2 or just 4. I thought I’d investigate 8 alternative sugar syrups to see if any would be healthier for me than ordinary sugar. Sign up NOW and get your free eReport "Eat to Boost your Immune System" and Hello Fresh discount. 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 . It is processed in a completely natural way to maintain as much of the sugarcane's natural nutrition as possible, including vitamins and minerals. Our Facebook fans often ask if brown rice syrup is healthier than white sugar. One of the best and most traditional sweeteners, the sugar in maple syrup travels quickly to the liver to refuel your glycogen levels. In comparison, table sugar has a glycemic index of around 65 (6). The glycemic index of sugar substitutes vary, but taking maple syrup as an example it is around 52-55, when compared to table sugar which is 65. 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. 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. My colleague has a new book based on the famous Med Diet. It is made by boiling down the molasses, a viscous treacle that is created as a byproduct of the sugar-making process. 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. Remember it's NOT the sugar or syrup that WE add ourselves that's the main problem. Only needing a temperate climate with lots of sunshine and rain, it offers a pretty sustainable crop for farmers. As the sap is reduced into a syrup, it caramelizes and takes on a deep golden … White sugar used to be mainly made from cane sugar. Plus they perpetuate a liking for a sweet taste. Grab your copy NOW! The juice is boiled until it crystallises, before being moved into a centrifuge where the water from the crystals is removed. 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. However they can't replace sugar in all culinary situations eg baking and they still add carbs in the form of sugars and of course kilojoules or calories. Beloved by many in the organic food space, agave is highly processed with a chemical process for manufacturing that is nearly as rigorous as the corn refiners used in making high-fructose corn syrup from corn starch. Versatile and a great substitute when baking, coconut sugar is a good source of magnesium, potassium, vitamin C, and B vitamins. RSS, © 2020 Foodwatch Australia. 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. And it stacks up the best nutritionally - but this depends on the type of honey e.g. Pure maple syrup is made from the sap of maple trees, while honey is produced by bees from plant secretions. One serving of real maple syrup contains 200 calories and 53 grams of sugar. Pure maple syrup contains 13.5 grams of carbohydrates, 12.4 of those grams being mostly sucrose, a complex sugar. There's nothing special nutritionally about any of these syrups even though they're often billed as 'natural'. 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. This has been inverted, meaning that the sucrose has been broken down into two simpler sugars, fructose and glucose. It is much higher than table sugar (GI of 60–70) and higher than almost any other sweetener on the market. © 2020 Form is a registered trademark of Find Form Ltd. All rights reserved. It doesn't deserve the reverence it's often given in my opinion. Fructose, on the other hand can only be pro… Does sugar deserve a green light from certain sources? (White sugar, or sucrose, has a glycemic index of 65.) Agave syrup has either a dark or light amber colour and it's slightly thinner in consistency than honey. on Tuesday, 31 December 2013. This places an overwhelming load on our liver. I can help you make sense of all those crazy fad diets and weird super foods. This is what happens with agave syrup. Note some sites have this listed incorrectly with a very low GI). High fructose is cheap, tastes sweeter than corn syrup, blends well with other foods, and maintains a longer shelf life, all of which has made it a darling of the junk food industry. With a slow, lingering sweetness and slight liquorice after-taste, some people might not enjoy the aftertaste of thaumatin (although, like stevia, it’s all down to your taste buds). That’s actually more than many fake maple syrups contain. floral honeys like Yellowbox and Ironwood have lower GIs. It also contains antioxidants and minerals like zinc and potassium, and has a lower glycemic index than refined sugars, meaning it won’t lead to spikes of blood sugar that can give you the jitters. If you want other nutrients with your sweetness, a 2009 study from the University of Oslo has found that some alternative sweeteners – usually the kind you'll find in health food stores - do contain some antioxidants. This creates a dark-brown, thick and sticky syrup with a distinctive malty flavour. It’s a fallacy that honey is a good option for diabetics. You can also buy it as a tabletop sweetener. Made from dates, one of the oldest known cultivated plants, date sugar is a powder made with ground-up dried dates. Make sure you’re not getting refined versions or anything with other ingredients added, as it will not contain the benefits mentioned above. Unfortunately, it is 100 per cent glucose – 40 per cent higher than table sugar, so consumption leads to a massive blood sugar spike. It’s not as easy to find as other sugars or sweeteners though. The fibre in fruit has a gel-like effect in our stomach and small intestine, which slows down the release of sugars. It’s listed as being 2000 to 3000 times sweeter than sucrose (sugar) gram for gram. Most commercial honey has a moderate Glycemic Index or GI of 50-65 although there is great variation e.g. Product Review: Stevia and monkfruit sachets side-by-side, Catherine Saxelby's Nutrition for Life 2020. Order by 4pm Mon - Fri for next day UK tracked delivery. They each add an interesting sweetness and enhance the appeal of my wholegrain toast or morning oats or dessert recipe. 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? 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. From a sugar perspective, they're similar but not identical. 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. Can You Ever Have Too Much Protein And What Would Happen? 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. 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. Icing sugar is white sugar ground to a fine powder so it dissolves quickly and makes smooth icing. Agave syrup or nectar is extracted from several species of the agave plant in Mexico but it's big point of difference is that it's mostly fructose, whereas sugar is half fructose and half glucose. 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. EU varies by country. This breaks down the starches into simpler sugars as a liquid. Its sugar content is about a third less than regular molasses and contains minerals including iron, calcium, potassium, magnesium and vitamin B6. Date sugar doesn’t dissolve easily, so in this case (like tea for example) you can use date syrup instead. Like sugar, they too can cause tooth decay. The sweet taste in Monkfruit comes from mogrosides, a group of cucurbitane-type triterpene glycosides that make up about one percent of the fruit and is about 150-250 times sweeter than table 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. read more. Note: white sugar has a GI of 65. 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. 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. A: No; it’s simply another form of processed sugar. The University of Oslo research rated it as no healthier than white sugar. And in turn, we’ll keep chasing that next sugar high. We tend to think that any sweetener is healthier than white sugar, especially when in the packaging label we read phrases like “it has a low glycemic index”, which is “100% pure”, which “is ideal for diabetics”, or even that it is an “ecological” food. Dismiss. 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. Raw cane sugar is not technically raw, it still has to be refined and heated to make the sugar. BUT, expect syrup to be a bit runnier than honey or golden syrup if you plan on using it. The U.N. Food and Agriculture Organization credits coconut sugar as one of the most sustainable sweeteners in the world. 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. When I want something sweet and syrupy, my preference is for honey, followed by agave and golden syrup. NA means "Not available" so the figures are not yet published or are not reliable enough to quote. This sugar has a lower glycemic index (GI) than table sugar. 2009; 109(1):64-71. The natural molasses remain which gives the sugar the golden colour. Make sure you buy the expensive 100% Canadian maple syrup not the cheaper maple-flavoured syrup which has an inferior flavour and is made from a nasty mix of sugar, corn syrup, molasses, caramel colour, alcohol, vanilla extract, flavours and a sulphite-based preservative. Nowadays, stevia has become easily accessible as its use as a commercial crop has grown. I thought I’d investigate 8 alternative sugar syrups to see if any would be healthier for me than ordinary sugar. Glucose is the good stuff that can be used by every cell in our bodies to produce energy and make everything work. Honey, on the other hand, contains 17.4 grams of carbohydrates with 17.3 of them being mainly … Raw sugar and coffee sugar crystals are made from cane juice and are golden in colour. the fibre) of the dates. Along with foods, watch out for this ingredient in things like toothpaste and mouthwash. The Glycemic Index of sugar is, as you would expect fairly high, coming in at 65. Tagged: carbohydrates, carbs, glycemic index, honey, sugar, sugar substitutes, sugary drinks, sweetener. The resulting sediment is a little bitter and very thick; an acquired taste that some people dislike. 2 teaspoons salt. It is produced commercially by cooking brown rice flour or brown rice starch with enzymes. Youtube I'm often asked: is it worth swapping from sugar to an alternative sweet syrup such as honey or agave? Maple syrup is a sugar, with no fiber attached to it. The lower the GI the better. They're often marketed as 'natural', but are not superior to sugar. 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. Therefore, some consider coconut sugar to be a healthier alternative to the sugar made from sugar cane or beets. Yacon is a species of the perennial daisy and a close relative of the sunflower and the Jerusalem artichoke. Written by Catherine Saxelby Golden syrup is derived from molasses, the residual syrup left over from the milling of sugar cane. You can’t make a healthier sugar cane, but you can make the resulting product less processed. golden syrups are less likely to crystallize than a pure sucrose syrup. Barley malt syrup (also known as malt extract or simply malt) is made from sprouted barley. Meat is the most controversial ingredient. The fibre in fruit has a gel-like effect in our stomach and small intestine, which slows down the release of sugars. It also has a few minerals such as magnesium and potassium and traces of B vitamins. A quarter cup of maple syrup actually exceeds the recommended daily amount. An artificial sweetener, Splenda, or sucralose, can trigger migraines in susceptible individuals. Both still contain around the same level of sugars and have gone through a similar process of filtering, boiling and reduction. it worth swapping from sugar to an alternative sweet syrup such as honey or agave? 4 Telltale Signs You May Have a Vitamin Deficiency, Perfect Your Nut Roast Ahead of Christmas Day With These Top Tips and Recipes. 360 kilojoules (85 Calories). It has an appearance similar to honey and is often used as a substitute where honey is unavailable or prohibitively expensive. Fresh sugarcane has been consumed traditionally for years for its benefits, either consumed fresh by chewing the stalks or as a juice more recently. 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. Derived mainly from cane sugar, blackstrap molasses is the most nutrient-rich option in the molasses family. GI of 98 Very high (Source: Sydney University GI Database. Because of this date sugar is deemed healthier than its syrupy counterpart. 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. On the other side, organic producers are required to follow sustainable methods that won’t harm the trees and the environment. Unlike a spoon of sugar on porridge or jam on wholegrain bread which make healthy low GI, high fibre, foods taste good, drinks just 'dump' a load of carbs and kilojoules in your system without any other nutrients. 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. Once it’s highly processed and refined, it has no nutritional value. There are more antioxidants in maple versus honey and brown sugar. We compare honey, molasses, maple syrup, agave nectar and Stevia to see whether any of these sugar substitutes are healthier than plain 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. The answer-not really. The sugar retains almost all of the benefits of whole dates, including the fibre content which helps slow down sugar absorption. white sugar. 4. 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). The D-fructose in agave is not recognised by the human body as a natural form of fructose that’s used for energy. 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. 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. Here's what I've written about agave already. Molasses or dark treacle has a richer colour than golden syrup, and a stronger, slightly bitter flavor. Date sugar doesn’t dissolve easily, so in this case (like tea for example) you can use date syrup instead. floral, Manuka. Then it's mixed with water, boiled, concentrated and filtered so the sugary syrup can be extracted. One of the best and most traditional sweeteners, the sugar in maple syrup travels quickly to the liver to refuel your glycogen levels. Best Answers. Catherine Saxelby has the answers! 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. So "pretty much the same" as far as the effect they have as far as the sugar does. Maple Syrup. Like golden syrup, some of the sucrose sugar is broken down to its glucose and fructose components during production. Twitter Thanks to its fructose, agave syrup is about 1.5 times sweeter than table sugar and it has a much lower GI (Glycemic Index). I feel that it’s not a fair comparison: one is a liquid and the other is crystal. Golden syrup is a syrup of approximately 56% invert syrup, 44% sucrose. Made from the African katemfe fruit, thaumatin is a rich protein source as well as a sweetener. - but this depends on the market it stacks up the healthier we. Depends on the type of honey or agave it more addictive ) water reduce this to 1/2... Of sunshine and rain, it still has to be refined and to... 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