Thread: 7 TYPES OF SUGARS COMPARED

7 TYPES OF SUGAR COMPARED:

1. White granulated sugar is one of the world's purest foods. It's 99.9 per cent sucrose, refined from the natural sugars that occur in the sugar cane but with all 'impurities' such as mineral ash and polyphenols completely removed.
2. Caster sugar has the same composition as granulated sugar, but the crystals are smaller so it dissolves quickly. It's best for baking, especially light sponges and meringues.
3. Icing sugar is white sugar ground to a fine powder so it dissolves quickly and makes smooth icing.
All three sugars have the same moderate
Glycemic Index or GI of 65,*
which is much lower than pure glucose at 100.

4. Raw sugar and coffee sugar crystals are made from cane juice and are golden in colour. In nutrition, they are virtually identical to white sugar - at 99 per cent sucrose, they have a few minerals but not enough to give a great health advantage over white sugar.
5. Brown sugar contains 95 per cent sucrose and 5 per cent molasses, which adds a lovely toffee flavour and moistness but no great nutritional benefits over white sugar. The same applies to muscovado, demerara, rapadura and black sugars which are often preferred for baking. There's a little potassium, calcium, magnesium and other minerals but they're not present in great quantities. Well, not enough to make me sit up and take notice when I'm only consuming a teaspoon here and there.*

Sugar compared to fructose and glucose powder:

6. Fructose powder contains the same kilojoules as sugar but, being slightly sweeter, can be used in smaller quantities to achieve the same degree of sweetness. Now marketed as a 'natural cane sugar-free' sugar replacement, it has a low GI of *anywhere from 15 to 19 which used to be its unique selling proposition.
Fructose is metabolized differently to sugar and glucose and doesn't trigger the hormones that regulate appetite and food intake – which some research suggests means that it's much more likely to be converted into body fat. Note too that it has other drawbacks, such as causing abdominal*discomfort.
**Brands of fructose: Fruisana and Sweetaddin.
7. Glucose powder is a white crystalline powder with a GI at the maximum of 100. It is the standard by which other carbs are ranked. At 100, this means that glucose is rapidly absorbed into the bloodstream and stimulates a fast insulin response. Glucose powder is not as sweet as regular white sugar so is fed to invalids as they can take in more food without being put off by the excessive sweetness.
*Athletes often notice glucose (under the term dextrose so you don't associate it with glucose or sugar!) marketed to them to use when they need instant energy. Like glucose jelly beans, it will quickly raise blood glucose levels and replenish blood glucose. Glucose is the simplest form of sugars and is the sugar in blood, your body's primary source of energy.
Brands of glucose: Glucodin and Glucose-D.

On a personal note: I DO NOT eat anything with: High-Fructose Corn Syrup!! {besides rare dirty, fast food cheat meal} also, gave up soda long ago but; the Mexican Bottle Coke uses Sugar still. Jones Soda and Throwback Mt Dew{original formula} use cane sugar. Glad I never see it for sale! Lol

Max
P.S. I will follow up with a GI INDEX Chart and Complex Carb information.

Great post man! A few sugars I didn’t really know about...not as prominent in my kitchen but still great info. Thanks Max!


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Carbs Extended:

COCONUT SUGAR:

Coconut sugar’s average GI rating is around 50-54, essentially the same as white table sugar.
As a general rule, you can substitute coconut sugar for white sugar, but it has the same number of calories and grams of carbs so it will affect blood sugars in the same way as white table sugar can.

It doesn’t spike your insulin like table sugar. Which is good but....the reason I wanted you to see it is mainly because of the post weight training window . There is a window where you can take in 2x the amount of protein you take for increased lean body muscle mass. And it will not make you fat!! It is an anabolic window!! I buy dextrose powder for $12 for 10lbs for this reason. You can use white table sugar or Natural Hershey’s syrup if you dont buy powders.


Window of Opportunity:
Just an Example and is my Opinion(not fact*, based on my use bodybuilding):

If you normally take 40g protein powder post workout, add 80g simple carbs. A lot of people take pure protein w water and that is fine but, your glycogen stores are depleted and a lot of the protein will be used up for replacing the glycogen and not to your muscles. * I realize Keto, Diabetics, others cannot do this, but you can do it even on a low carb diet. Get the full effect!

Then 1-1.5hrs later :eat a sensible lean protein, complex carb meal after. Chicken, Turkey or Steak w a Sweet Potato and Green Veg is perfect!

Max

Originally Posted by JohnMcc

I usually don't mess with normal sugars. At this point if it's for health I sweeten with raw honey and if its for taste and no calories I sweeten with stevia. Each one has its time and place same as all the other sugars. Great article Max, thank you.

Appreciate it. Have you tried that Monkfruit Sweetner ? I always see it by Sugar In The Raw. Probably has some type of weird aftertaste. Like Truvia, I dont trust it. The real stevia raw is brown powder, they definitely use some major tech/chems to get it to be clear and structural. A lot of guys worried a lot about aspartame and others; kinda ironic if they are putting a lot of other stuff in themselves and worry about Diet Coke! Lmao. Even Coca Cola or 7-Up is coming out with a Stevia line. Stevia has been proven healthiest but, it has to be the organic, raw brown powder.

Max
#allnatty

Originally Posted by maxmuscle1

7 TYPES OF SUGAR COMPARED:

1. White granulated sugar is one of the world's purest foods. It's 99.9 per cent sucrose, refined from the natural sugars that occur in the sugar cane but with all 'impurities' such as mineral ash and polyphenols completely removed.
2. Caster sugar has the same composition as granulated sugar, but the crystals are smaller so it dissolves quickly. It's best for baking, especially light sponges and meringues.
3. Icing sugar is white sugar ground to a fine powder so it dissolves quickly and makes smooth icing.
All three sugars have the same moderate
Glycemic Index or GI of 65,*
which is much lower than pure glucose at 100.

4. Raw sugar and coffee sugar crystals are made from cane juice and are golden in colour. In nutrition, they are virtually identical to white sugar - at 99 per cent sucrose, they have a few minerals but not enough to give a great health advantage over white sugar.
5. Brown sugar contains 95 per cent sucrose and 5 per cent molasses, which adds a lovely toffee flavour and moistness but no great nutritional benefits over white sugar. The same applies to muscovado, demerara, rapadura and black sugars which are often preferred for baking. There's a little potassium, calcium, magnesium and other minerals but they're not present in great quantities. Well, not enough to make me sit up and take notice when I'm only consuming a teaspoon here and there.*

Sugar compared to fructose and glucose powder:

6. Fructose powder contains the same kilojoules as sugar but, being slightly sweeter, can be used in smaller quantities to achieve the same degree of sweetness. Now marketed as a 'natural cane sugar-free' sugar replacement, it has a low GI of *anywhere from 15 to 19 which used to be its unique selling proposition.
Fructose is metabolized differently to sugar and glucose and doesn't trigger the hormones that regulate appetite and food intake – which some research suggests means that it's much more likely to be converted into body fat. Note too that it has other drawbacks, such as causing abdominal*discomfort.
**Brands of fructose: Fruisana and Sweetaddin.
7. Glucose powder is a white crystalline powder with a GI at the maximum of 100. It is the standard by which other carbs are ranked. At 100, this means that glucose is rapidly absorbed into the bloodstream and stimulates a fast insulin response. Glucose powder is not as sweet as regular white sugar so is fed to invalids as they can take in more food without being put off by the excessive sweetness.
*Athletes often notice glucose (under the term dextrose so you don't associate it with glucose or sugar!) marketed to them to use when they need instant energy. Like glucose jelly beans, it will quickly raise blood glucose levels and replenish blood glucose. Glucose is the simplest form of sugars and is the sugar in blood, your body's primary source of energy.
Brands of glucose: Glucodin and Glucose-D.

On a personal note: I DO NOT eat anything with: High-Fructose Corn Syrup!! {besides rare dirty, fast food cheat meal} also, gave up soda long ago but; the Mexican Bottle Coke uses Sugar still. Jones Soda and Throwback Mt Dew{original formula} use cane sugar. Glad I never see it for sale! Lol

Max
P.S. I will follow up with a GI INDEX Chart and Complex Carb information.

Awesome Max! Thanks for the info.

Damn! $9 a lb. I didn’t realize it was so expensive. Customer reviews on taste were not that different. Stevia is a lot cheaper.

Max