Brown sugar and white sugar are our two most common sugars. However, many people think that white sugar is unhealthy, but brown sugar is more nutritious than white sugar and has many [health care functions], such as [invigorating qi and blood, invigorating spleen and warming stomach, promoting blood circulation and removing blood stasis], etc. Many women also keep brown sugar in order to feel better in [those days].
Is brown sugar really more nutritious than white sugar? Does brown sugar really have such a good health care function?
How is brown sugar and white sugar made?
1. How to make white sugar?
White sugar is the most common and commonly used sugar.
Common white sugar includes white granulated sugar and soft white sugar, which are extracted from sugar cane, refined, purified and decolorized.
In the process of refining and purification, some [impurities], burnt flavor and caramel color in sugar cane will be removed, so it looks white. Of the two kinds of white sugars, white granulated sugar is more thoroughly refined and purified than soft sugar, and its sugar content is also higher.
2. How to make brown sugar?
Brown sugar, like white granulated sugar, is extracted from sugar cane. The biggest difference between brown sugar and white sugar is that the degree of refinement is lower than that of white granulated sugar.
Brown sugar is the sugar obtained after sugar cane is juiced, only preliminarily refined and purified, or even directly dried without refining and purifying, so it is also called original sucrose.
Because it is not refined, brown sugar retains more sugar cane juice. During high-temperature boiling, sugar will react in two ways, producing burnt flavor and caramel color, giving brown sugar a reddish brown color and smelling more fragrant.
Comparing the processing technologies of brown sugar and white sugar, we can see that the biggest difference between them is whether there is refining and purification in the manufacturing process.
What is the nutritional difference between brown sugar and white sugar?
Brown sugar has always been highly praised by people. Many people think that brown sugar is more nutritious than white sugar and has health effects such as enriching blood.
In fact?
Not exactly.
First of all, brown sugar and white sugar have the same opportunities for the main nutrients.
The main component of white sugar is sucrose. According to the data in the food nutrition composition table, the sugar content of white granulated sugar is 99.9%, and that of soft white sugar is 98.9%.
The main component of brown sugar is sucrose, which also contains a small amount of fructose and glucose. The total sugar content of brown sugar is 96.6%.
It can be seen that the main component of white sugar and brown sugar is sucrose. Although the sucrose content is slightly different, there is no doubt that they are all high-energy foods.
Secondly, the trace elements in brown sugar are slightly higher, but there is not much difference.
Brown sugar contains more trace elements such as calcium, potassium and iron than white granulated sugar because the refining degree of brown sugar is lower than that of white sugar and more components in sugar cane are retained.
But even so, we still don’t want to promote brown sugar, the key lies in [quantity].
In fact, there are very few minerals in brown sugar. We can easily absorb these minerals from other foods and do not need to eat sugar to obtain them at all. Moreover, even if the trace elements in brown sugar are slightly higher, they are only compared with white sugar. However, the minerals and other trace elements in these two sugars are very low, after all, more than 95% are sucrose.
If you have to choose a good one, it is like choosing who runs fast from turtles and snails. It doesn’t make much difference.
Brown sugar does not [enrich blood]
In the health legend of brown sugar, drinking brown sugar water [enriching blood] is the most popular. In many places, there is also the habit of drinking brown sugar water during confinement. Many women also choose to drink brown sugar water during menstruation, all of which are intended to [enriching blood].
However, even to disappoint everyone, brown sugar has no actual effect on [enriching blood] in what.
There is only one reason: anemia and iron supplement! There is no sugar supplement!
The most common anemia is iron deficiency anemia, and iron supplement is usually recommended.
Brown sugar does contain a small amount of iron, but the iron in brown sugar is non-heme iron, and the absorption rate is very low. Moreover, the iron content per 100g brown sugar is only 2.2 mg, so brown sugar is not the best choice in terms of iron content and absorption rate.
If iron supplement is needed, animal food should be properly eaten. For example, every 100 grams of lean pork contains 3 mg of iron, and the absorption rate is much higher.
Moreover, the sugar content in brown sugar cannot be ignored. If you want to enrich your blood by eating brown sugar, it is estimated that you will become fat before anemia improves.
Brown sugar [invigorating spleen and warming stomach] is sheer nonsense.
Brown sugar [invigorating spleen and warming stomach, promoting blood circulation and removing blood stasis] and other health care effects are mostly legends. It is necessary to pull the possibility that sucrose itself generates [heat], and if there is [heat], it can [warm stomach], not only stomach but also [intestines] may be warmed to oh!
This so-called “warm stomach” is the same as eating a big mouthful of bread.
Therefore, businesses claim that brown sugar [enriching blood, invigorating qi] and other effects are more just commercial gimmicks. Readers of Dr. Clove are all smart consumers. Let’s all be cautious and don’t spend such unjust money just because we want [enriching blood, invigorating qi].
Brown sugar and white sugar are not good to eat too much.
Whether brown sugar or white sugar, the main ingredient they contain is sucrose. Eating more will increase sugar intake, which is not conducive to health.
A large amount of evidence shows that sugar intake increases the risk of obesity, dental caries and many chronic diseases.
The latest guidelines of the World Health Organization suggest that adults and children should reduce their daily free sugar intake to less than 10% (about 50 g) of their total energy intake, and if possible, it is better to reduce it to less than 5% (about 25 g).
For the harm of sugar, you can see our article: about [invisible sugar], you should know these contents.
Conclusion
Brown sugar and white sugar are just different in color and flavor. In fact, I also like the color and flavor of brown sugar. Occasionally, some merchants will make brown sugar with ginger juice flavor. Think about it and think it will taste very good. However, from a nutritional point of view, brown sugar and white sugar are no different from what. They almost only provide energy.
Dr. Clove’s advice is: As long as you are not losing weight and have no diabetes, it is OK to drink brown sugar occasionally as a beverage, but don’t believe brown sugar has magical [health care function], that is sugar, eating more is harmful.