A Sugar by any Other Name is Still Sugar

There are many alternatives to white table sugar. Refined white sugar undergoes the most processing of all sugars wherein all of the natural molasses and nutrients are removed. Although some sugars are touted to be “natural” because they undergo less processing than table sugar, possibly retaining trace amounts of nutrients, calorie-wise your body cannot distinguish between them. They are all digested and broken down into glucose, which is the major fuel of your body. You would have to eat large quantities of these sweeteners to obtain any nutritional benefit from the small amount of nutrients they may contain. However, these sugars have different properties and intensities of sweetness so each may have unique value when used with certain foods.
 
Fructos - Fructose is a simple sugar naturally found in fruits and some root vegetables like beets and sweet potatoes. Combined with glucose, it produces table sugar. Fructose alone is almost two times sweeter and costs less than table sugar, so food manufacturers often use it in processed foods (see HFCS below). To substitute fructose for table sugar in baking recipes, add one-third less. Fructose attracts more water than sucrose, so fructose-sweetened products tend to be moist. Fructose can sometimes be found in health-food stores.
 
High-Fructose Corn Syrup (HFCS) - Derived from corn starch, HFCS has the same calories and a similar structure as table sugar. It is the most common sweetener added to processed foods including baked goods, cereals, soda, fruit drinks and condiments. It helps to preserve the texture and consistency of these foods. HFCS has received attention about negative health effects; however research shows that large amounts of any type of added sugar, not just HFCS, can promote health problems including weight gain, dental cavities, poor nutrition, and increased triglyceride levels, which may increase risk of heart problems. It is best to limit all sugars including HFCS.
 
Brown Sugar (light and dark) - This sugar gets its color from the surface molasses that is retained during processing. Dark brown sugar has a stronger molasses flavor than light brown sugar and is often used for baking. Lighter color varieties may be used in baking or to make butterscotch, condiments and glazes. Be wary that some brands of brown sugar are actually refined white sugar with brown coloring or molasses added back to it.
 
Honey - Honey bees use nectar from flowers to make honey. Honey has slightly more calories than sugar but is also slightly sweeter so you may use less. It may contain trace amounts of vitamins, minerals, and antioxidants, which vary by original location of the batch. Honey is classified by its floral source, color, flavor and geographic origin. It is used in cooking and baking and often added to beverages. Using honey as a sweetener still adds calories, so as with all sweeteners use sparingly.
 
Agave Nectar - This sugar comes from the sap of a Mexican plant. It has the same calories as sugar but is 1.5 times sweeter and therefore you may use less. Its syrupy liquid is slightly thinner than honey and ranges in color from light to dark amber depending on the degree of processing. Agave nectar may be substituted for sugar or honey in recipes. It dissolves easily and is often added to cold beverages like iced tea or coffee or used as a sweetener in salad dressings.
 
Evaporated Cane Juice - Like table sugar, evaporated cane juice is derived from the sugar cane plant but it undergoes less processing and contains trace amounts of B vitamins. In crystal form, it can be used as a substitute for table sugar in baked goods or mixed into oatmeal, plain yogurt, coffee, tea or smoothies.

Blackstrap Molasses - This thick dark brown honey-like substance is the liquid byproduct of processing sugar cane. Per teaspoon it has the same amount of calories as table sugar. Like honey, it contains trace amounts of minerals including calcium and iron. It has a bittersweet and tangy flavor that is most commonly used in gingerbread and baked beans.
 
Turbinado or Raw Sugar - This light brown sugar is produced by evaporating sugar cane juice and then removing some of its molasses coating. It has a light subtle flavor with larger crystals that do not dissolve as easily as table sugar. It is added to beverages, used as decorative topping for desserts, and can be substituted for white sugar in many recipes.