White vs. Brown Sugar: What’s the Real Difference and Which Is Healthier?

What Is White Sugar?

White (granulated, refined) sugar is made from sugar beets or sugarcane. During the refining process, molasses – a dark syrup containing small amounts of minerals – is removed. The result is an almost pure sucrose crystal: 99–100% sugar with no additional nutrients. It serves as a quick energy source but offers no nutritional benefits.

What Is Brown Sugar?

Brown sugar can be either:

• less refined cane sugar that retains some molasses
• regular white sugar with molasses added back in

Molasses gives brown sugar its color and stronger flavor. It contains trace amounts of calcium, potassium, and iron, but these amounts are nutritionally insignificant. In terms of its effect on the body, brown sugar is virtually the same as white sugar.

What About Honey?

Honey is often seen as a more natural and healthier alternative to sugar. It contains:

• simple sugars (glucose and fructose)
• small amounts of vitamins, minerals, and antioxidants
• a slightly lower glycemic index than regular sugar

However, honey is still sugar and has a high energy value. If you’re trying to lose weight, use it in moderation. A teaspoon of honey may be a slightly better option than a sugar cube, but in larger amounts it has a similar impact on body weight.

Glycemic Index – Comparison

The glycemic index (GI) shows how quickly a food raises blood sugar levels:

• Low GI (up to 35): vegetables, eggs, avocado
• Medium GI (36–55): cottage cheese, honey
• High GI (56 and above): white sugar, brown sugar

Practical Tip: Sugar, Honey, Strawberries… or Something Better?

Do you get sweet cravings in the evening? Try reaching for something that offers more than just sweetness.

Choose Fruit – Preferably Local

Fruit is a natural source of sugar, but it also contains fiber, vitamins, antioxidants, and water. This slows down sugar absorption and is easier on your body.

• Prioritize local and European fruit – your body is better adapted to it
• Exotic fruits like mango, pineapple, or papaya often have a higher GI and more simple sugars
• Local seasonal fruit is usually fresher, tastier, and more nutritious

Sugar-Free Alternatives: What Will Actually Satisfy You in the Evening?

Boiled Egg + Veggies

• 1–2 hard-boiled eggs
• A cup of sliced cucumber, carrots, or bell peppers
  Protein and fiber will keep you full longer.

Cottage Cheese Dip with Veggies

• 100 g low-fat cottage cheese
• A teaspoon of mustard, garlic, or herbs
• Bell pepper, celery sticks, cherry tomatoes
  A great alternative to salty snacks, rich in protein.

Cottage Cheese with Avocado

• 100 g cottage cheese
• ½ avocado, salt, pepper, lemon juice
  Healthy fats and protein without added sugar.

Tip: Prepare your evening snack ahead of time – it will help you resist cravings and avoid impulsive snacking.

Summary: What to Take Away from This Article

• The difference between white and brown sugar is minimal
• Honey has some benefits, but it’s still sugar
• If you crave something sweet, opt for fruit with fiber and vitamins
• Limit added sugars and focus on natural, high-quality foods

Need Help?

Do you want to reduce sugar but still enjoy sweet treats without guilt?
Feel free to reach out – I’ll be happy to help you find a solution that works for you.

Vladimir Veverka
Personal trainer and nutrition consultant