Sugars seem to get a bad rap these days. With rising rates of obesity and diabetes, everyone is looking for ways to cut down on sugar or switch to “healthier” alternatives. One such alternative that has grown in popularity is demerara sugar. With its light brown color and large, crunchy grains, demerara sugar lends a sweetness and texture to baked goods that white sugar lacks. But is demerara sugar healthier than regular white sugar? As a doctor, I get asked this question frequently by my patients hoping to make better dietary choices. In this article, I’ll explore what exactly demerara sugar is, how it compares nutritionally to white sugar, and whether it deserves a place in a healthy diet.
What is Demerara Sugar?
Demerara sugar is a type of raw cane sugar that originates from the Demerara region of Guyana in South America. The term “raw” refers to the fact that it undergoes less processing and refining compared to white table sugar. Specifically, demerara sugar comes from the first pressing of sugarcane, so it retains some of the original molasses from the sugarcane juice. This gives demerara sugar a light brown color and supplies it with a hint of rich, caramelized, maple-like flavor.
The large, pale brown crystals of demerara sugar make it easily distinguishable from white sugar. Many people enjoy using demerara sugar as a topping on baked goods like scones or muffins since the large grains provide a nice, sweet crunch. It can also add sweetness and texture to coffee, tea, oatmeal, or yogurt.
Is demerara sugar healthier than white sugar?
This is the key question many of my patients want answered. Unfortunately, despite being less refined, demerara sugar differs little from white sugar in terms of nutritional value. Let’s take a closer look.
Nutritional Profile
Calories: Like all sugars, demerara sugar supplies calories but minimal other nutrients. Each teaspoon of demerara sugar contains about 15 calories, the same as white sugar. So demerara sugar does not offer any calorie-saving advantage.
Carbohydrates: Demerara and white sugar both contain 4 grams of carbohydrates per teaspoon, entirely in the form of sugars. So demerara sugar impacts blood sugar similarly to white sugar and other added sweeteners.
Vitamins and minerals: Demerara sugar does contain tiny amounts of certain B vitamins (niacin, riboflavin, thiamine) as well as minerals like calcium, iron, and magnesium from the molasses. However, the quantities are too small to contribute significantly to meeting daily nutritional needs.
As you can see, while demerara sugar does contain traces of some vitamins and minerals, the amounts are negligible compared to the 15 calories and 4 grams of carbohydrates per teaspoon. From a calorie and carbohydrate perspective, demerara sugar is metabolized identically to white table sugar inside the body. So it does not offer clear health advantages from a nutritional standpoint.
Potential Benefits of Demerara Sugar
While the nutritional content of demerara and white sugar is similar, some research suggests potential benefits from the antioxidants found in demerara sugar’s molasses.
Antimicrobial effects
Studies indicate the plant compounds in sugarcane molasses may have antimicrobial properties to inhibit the growth of certain bacteria and fungi. The polyphenols in molasses could potentially fight harmful pathogens to support gut health. But more research is still needed.
Lower glycemic response
Some research found that panela, an unrefined cane sugar very similar to demerara, produced a lower spike in blood sugar and insulin compared to white sugar. This suggests subtly different glycemic responses depending on molasses content. But the evidence is still preliminary.
Overall the suggested benefits around gut health and glycemic impact require much more investigation before I would recommend demerara sugar as a healthier sweetener based on these attributes.
Risks of Too Much Demerara Sugar
While demerara sugar shares many similarities with white table sugar, one key difference sets it apart: since the molasses provide subtle flavor notes, you may end up using less demerara sugar compared to white to achieve the same sweetness. Consuming smaller quantities could mean increased benefits and reduced risks.
However, if overconsumed, demerara sugar poses largely the same health risks as white sugar and other added sweeteners.
Weight gain
The extra calories from sugar can lead to weight gain over time, especially in the absence of balancing physical activity. Obesity elevates the risks for many other chronic diseases.
Blood sugar control
Frequent blood sugar spikes from high sugar intake promote insulin resistance. Eventually, this can progress to type 2 diabetes.
Fatty liver disease
Excess fructose from added sweeteners may contribute to non-alcoholic fatty liver disease.
Tooth decay
Sugar fuels acid-producing oral bacteria leading to dental cavities and gum disease.
As a doctor, I never recommend singling out one ingredient as “forbidden.” But based on the links between excess added sugar intake and chronic disease, I advise my patients to enjoy Demerara sugar moderately as part of an overall healthy lifestyle.
How much demerara sugar is safe per day?
Global health authorities including the American Heart Association recommend limiting added sugar to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men. This equates to about 100-150 calories from added sweeteners daily.
I suggest reserving part of this daily allotment of added sugar for a little demerara sugar sprinkled as a topping or sweetener now and then. But be sure to account for ALL added sugars from candy, soda, syrups, honey, agave nectar, etc. Reading nutrition labels helps identify hidden sugar sources.
Tips for Using Demerara Sugar
Want to give demerara sugar a try? Here are some simple tips:
– Sprinkle it on top of oatmeal, yogurt, or ricotta toast for a sweet crunch
– Mix it into coffee or tea instead of white sugar
– Roll cookie dough balls in demerara sugar before baking
– Use it to rim cocktail glasses in place of regular sugar
– Substitute 1:1 for white sugar in recipes for muffins, scones, or streusel toppings
I like using demerara sugar in peanut butter cookie recipes for added nutty caramel flavor. But feel free to experiment with homemade banana bread or cookies too!
Healthier Sweetener Alternatives to Consider
Rather than added sugars like demerara sugar or white sugar, nutrition experts recommend focusing first on natural sources of sweetness. Whole fruits, small amounts of dried fruits, milk, and certain winter squashes supply sweetness with fiber, vitamins, minerals, and antioxidants.
Beyond that, here are some sweetener alternatives I frequently recommend to patients.
Date sugar
Made from dried, ground dates, this powdered sugar substitute contributes sweetness, vitamins, minerals, and fiber. Unlike other sugars, date sugar does not dissolve easily.
Monk fruit or stevia extracts
These zero-calorie sweeteners come from natural plant sources. But keep in mind they are highly processed and much sweeter than sugar.
Pure maple syrup
Maple syrup offers some minerals like zinc and manganese. But it still contains calories from sugar, so use it sparingly.
Honey
Contains antioxidants, enzymes, vitamins and minerals. But honey is still calorie-dense at 22 calories per teaspoon so limit portions.
The Bottom Line
When it comes to demerara sugar, think of it more as a different flavor of sugar rather than a “health food.” In moderation, the hint of molasses can enhance foods with sweetness and complexity. But overdoing any added sugars, demerara sugar included, fails to align with a healthy diet. Stick with a couple of teaspoons a day and focus more on wholesome nutrition the majority of the time.
What do you think? Have you cooked with demerara sugar or another less refined cane sugar like turbinado? Share your favorite uses in the comments!
