Sugar refers to simple carbohydrates consisting of one or two basic carbohydrate units such as glucose, fructose, and galactose.(1) The plants that produce sugars and sweeteners can be a heavily sprayed and chemically fertilized crop (2) that are also very heavily processed before it gets to our kitchens. It is claimed that all nutrients have been processed out of the crops and all that is left are calories and carbs. These concerns about growing and processing, along with the addictive quality and pervasive use of sugar, have resulted in some calling sugars and sweeteners more a pharmaceutical product rather than food.
Sugar Cane + Sugar Beets
Brown Sugar (light and dark): This is white sugar with molasses added, it is sticky with a wet sandy texture and is used primarily for baking or, my favorite, on oatmeal. DIY If you need some brown sugar, but do not have any, you can make your own by adding (light or dark) molasses to granulated white or organic sugar. Nutrition 1t = 11c, 2.92k.
Caster Sugar: Superfine granules of white sugar (dissolves quickly, used for meringues, syrups, cocktails). Caster sugar is powdered sugar, but without anti-caking agents and is generally not as fine. I see this referenced in lots of UK recipes and it is hard to find here in the USA (also generally more expensive too). Make your own by running sugar through a clean spice mill. Nutrition 1t = 16c, 4.2k.
Confectioners Sugar: Also known as powdered sugar or icing sugar, is a milled product blended generally with some anti-caking agent; it dissolves quickly in liquid, thickens when heated, and is often used for icing and frosting on cookies and cakes. DIY What I prefer doing is powdering regular sugar with mortar and pestle and adding 1t cornstarch to 1C of the powdered regular sugar. This way I know exactly what was added. To prevent lumpy powdered sugar I will sift the powder/cornstarch mixture before using. Nutrition 1t= 31c, 8k.
Demerara: Originally from Guyana, this is a variety of raw cane sugar that is minimally refined, has large grains with a pale amber color and subtle molasses-toffee flavor. It is crunchy and used as toppings on baked goods or in coffee/tea. Nutrition 1t = 15c, 4k.
Granulated White Sugar: This sugar comes from processed sugarcane and/or sugar beets and is considered a multi-purpose sugar. There is a difference between cane and beets, cane sugar has naturally some molasses so it is whitened filtered through bone char. (3) Beets are not filtered this way so are considered vegan. Beyond that difference in processing, they are nutritionally the same. Sugar Cubes These are just molded sugar and a cube is generally 1/2t. Nutrition 1t = 16c, 4.2k. Glycemic index: 68
Molasses: Molasses is a thick, dark, strong tasting, sort of sweet syrup made by boiling down sugarcane or beet juice extracted from either. Molasses can be made from other sweet foods as well such as dates. Pomogranates, etc. There are variations, but I use organic, unsulphured Molasses. Use this in a recipe only if it calls for it, unless you are familiar with adjusting recipes for molasses. Nutrition 1T = 58c, 15k. Glycemic index: 55. Current research.
Muscovado: Partially refined cane sugar where the molasses is not removed, so it is sticky, wet, sandy textured with rich, complex molasses flavor that moves from sweet to bittersweet. Used in barbecue sauce, marinades, and savory dishes as well as ginger cookies or ginger bread. An artisan sugar that comes from near the coast of Africa. DIY If your recipe calls for Muscovado use brown sugar and add a bit more molasses to the sugar to approximate the taste complexity. (For DIY BBQ sauce I would try to find Muscovado.) Nultrition 1t = 15c, 6k.
Organic Granulated Sugar “Organic” is an indication that the sugar cane or beets were grown organically, which the USDA defines as grown without synthetic herbicides or pesticides both in the field as well as the processing plant. It is a darker sort of silver-ish color than regular granulated sugar and the crystals are slightly larger. Vegan But being organic does not make it vegan, just slightly less processed and from organic plants unless you know it is beet sugar or states Vegan on the label. Nutrition 1t = 15, 4k.
Pearl Sugar: This sugar is used in Scandinavian baking. It has compressed sugar crystals that form larger nibs or pearls of sugar. It does not melt easily in the oven, and is used as a finishing sugar for pastries and waffles. Larger pearled sugar is known as Belgian sugar. Nutrition 1t = 16c, 4k.
Raw Cane Sugar: Slightly less processed (molasses is not removed) than granulated sugar, natural cane sugar has slightly larger grains, and is slightly darker in color (more blondish) and has a higher cost. Nutrition 1t = 16c, 4k.
Rock Sugar: A type of confection composed of large sugar crystals, that is caramel color, comes in a mixed variety of sizes. often used in tea. Nutrition 1t = 25c, 6k.
Sanding Sugar: This is primarily used for decorations, these are large light-reflective sugar crystals that are resistant to oven heat and can come in a rainbow of colors. Although I do not cook with these, I have seen them as cupcake and cookie toppings. Nutrition 1t = 15c, 4k.
Turbinado: A variety of raw cane sugar minimally refined (actually made from the first pressing of sugar cane) with amber color and subtle molasses flavor, used in beverages and baking. Can be used in place of regular white sugar. Turbinado sugar naturally contains some molasses, which itself has some vitamins and minerals, but it affects blood sugar like regular granulated sugar. Nutrition 1t = 15c, 4k.
Vanilla Sugar: Used in European baking in stead of Vanilla Extract, this is sugar and vanilla bean. DIY (1) Place 1-1/2C sugar in a bowl. Split the 1 vanilla bean lengthwise, and using a sharp knife, scrape out the seeds and add to the sugar. Mix the sugar and seeds well and then transfer to a glass jar. Then, I add the de-seeded bean to the jar to impart all the flavor and as it gets used I mix more sugar to the mixture until I need to add more vanilla seeds. (2) Add vanilla powder to sugar and combine. Nutrition 1t = 16c, 3.96k.
Living in Germany the most often brand I used was Dr. Oetkar and I have several packets in my pantry. Some European recipes call for 1 packet or 2 for example. When I lived in Seattle I would often buy vanilla powder from the
public market and mix with sugar to the same effect.
Piloncilo: A uniquely Mexican sugar that is similar to Jaggery, used in salsas, soups and mole sauce.
Fruit Sugars
Allulose: This is labeled a 100% natural, but “rare sugar” that is produced in very small amounts in figs, raisins, molasses, and maple syrup. It came out in 2015 but only recently in 2019 received FDA approval to be sold in the USA. It is 70% as sweet as sugar and has 10% the calories and easily digestible. There have been limited studies, but so far it seems good to use at a 1:1 ratio in recipes calling for sugar.
Agave Syrup: Agave is a plant native to the Americas and has been boiled and fermented into a potent drink, and also into a sweetener. As with most sweeteners, the extraction and processing of the sweetness often destroys the nutrition in the plant or its sap. Agave nector has nutritional value and is therefor better (4), agave syrup is like any other sweetener.(5) The studies show it is low in glucose, very high in fructose, and therefor has a lower glycemic index number. (I have not cooked with this syrup.) Nutrition 1t = 21c, 5k. Glycemic index: 10.
Coconut Sugar: Used as you would granulated sugar, this tastes a bit caramel. This is, for right now, a hand processed food that contains nutrition, look for organic. Nutrition 1t = 10c, 3k.
Fruits: Such as Dates can be used as a sweetener. Nutrition 1 pitted date = 20c, 5k, .2p, .6f.
Alternative Sweeteners
Honey: This is probably one of the oldest used sweetener in the world. It has nutritional properties, and high calories. This is a sugar-rich nectar, collected by bees, from a wide variety of flowering plants. Fructose is the main sugar in honey, followed by glucose and sucrose. I love honey in my tea in the morning. Honey is sweeter than sugar so use less. Nutrition 1T = 64c, 17k, .1p Glycemic index: 55. Current research.
Maple Syrup: Drawn from Maple trees, this has natural nutritional benefits, but is less sweet than sugar. Be sure to use pure organic Maple syrup only, not the cheap imitations. Nutrition 1T = 52c, 13k. Glycemic index: 54.
Stevia Plant: DIY I have a Stevia plant in my garden and use it to make a sweet syrup. I dry the leaves, adding 1C warm water to 1/4C crush dry leaves, set aside in an airtight glass container in the fridge for ~24 hours. Then I strain the leaves from the liquid and use the liquid as a sweetener. I also just plop the leaves in my drink. Nutrition 1t = 0c, 0k. Current research.
I have to state that the FDA has not approved whole leaf Stevia use or syrups made from the whole leaf so do your own research to decide what is best for you. I have chewed the leaves and they are indeed very sweet, and after a search on the internet, here are the best articles I found listing medical studies (1 and 2). The stevia you buy in the store is chemically extracted and purified prior to packaging. My syrup just uses the plant itself. Wonder if there is a difference?
Sugar Alcohols
This include sorbitol, xylitol, lactitol, mannitol, erythritol, and maltitol. Generally speaking, these sugars are sweeter than sugar, similar in makeup to sugar, but also similar to alcohol. They are not calorieless, 1-2 calories per gram, and can raise blood sugars.
Xylitol is a sugar alcohol derived from xylose, a crystalline sugar found in birch bark. Sweet like sugar but with only 40 percent of the calories. Xylitol can have a laxative effect, so start slowly. It is best to obtain Xylitol from a manufacturer who uses birch rather than corn. Finally, Xylitol is extremely toxic to dogs
High-Intensity Sweeteners
This category includes saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, advantame and Siraitia grosvenorii Swingle fruit extract (SGFE). These are generally calorie free sweeteners.
