Introduction
In the quest for healthier living, dietary choices play a pivotal role. One such sweet revelation comes in the form of turbinado sugar – a golden-brown, minimally processed sweetener with a delightful molasses undertone. Derived from the first pressing of sugar cane, turbinado sugar retains more of its natural nutrients compared to white or brown sugar. As a versatile alternative, it not only sweetens favorite recipes but also brings a host of potential health benefits. This article will explore the nutritional content, benefits, and use of turbinado sugar.
Is Turbinado Sugar Minimally Processed?
Turbinado sugar crystals are known for their larger size, or, simply put, they have a larger crystal size compared to other sugar crystals, such as brown sugar or white refined sugar crystals. The reason this sugar is minimally processed is to retain at least some of the molasses content for health benefits (molasses is naturally found in sugar canes). The term 'turbinado' is derived from the Spanish-American word 'turbine,' which is the machine used for processing sugar.
Turbinado sugar can offer various health benefits to individuals based on how they incorporate it into their diet, depending on their dietary preferences. However, since any sugar consumed has the potential to cause a spike in blood glucose levels, similar to all sugars, despite the potential molasses benefits, nutrition experts recommend consuming it in moderation.
What Is the Nutrition Content of Turbinado Sugar?
The following nutrition information has been enlisted by the United States Department of Agriculture (USDA) for approximately 0.16 ounces of turbinado sugar:
- Sugars: 0.16 ounces.
- Protein: 0 ounces.
- Fat: 0 ounces.
- Sodium: 0 ounces.
- Carbohydrates: 0.162 ounces.
- Fiber: 0 ounces.
- Total calories: 18.4 kilocalories.
As seen in the above nutrition content provided by the United States Department of Agriculture (USDA), turbinado sugar contains neither protein nor fat. A single teaspoon serving of turbinado sugar contributes around 18 calories, referencing a commercial packet likely containing approximately a 1 teaspoon serving. Turbinado sugar lacks fiber or starch. Its estimated glycemic load is around 3, considered ideal and very low, making it a recommended sweetener for diabetic individuals. However, it is crucial to note that the glycemic load depends on the serving size. Consuming more than a single teaspoon of turbinado sugar will increase the overall estimated glycemic load. Turbinado sugar can provide small amounts of iron, calcium, magnesium, phosphorus, sodium, potassium, and zinc from a single cup.
What Are the Benefits of Turbinado Sugar?
- According to nutritional evidence, turbinado sugar comprises several antioxidants that are more easily found in forms of cane sugar than in refined sugars, corn syrup, or agave nectar. Hence, it may protect cells from damage by preventing the formation of harmful free radicals.
- For individuals who follow veganism or vegetarian diets exclusively, turbinado sugar is best suited as a plant-based sugar. This is because white sugar or other processed sugars are usually exposed to animal products like bone char during processing. Turbinado sugar does not get exposed to any such animal products because it is minimally processed to retain the molasses content.
- Because turbinado sugars retain the natural flavor of molasses, they may be more satisfying in fulfilling sweet cravings for many individuals, and people would be consuming less sugar content compared to refined, white, or brown sugar. Hence, it is better in terms of satiety and the quantity of sugar consumed, whether added to coffee, cereals, or berries.
What Are the Drawbacks of Sugar Overconsumption?
Irrespective of the health benefits listed for turbinado sugar, brown sugar, or any other artificial sweetener, it is important to remember that they should be weighed equally with the drawbacks of consuming sugars. Most individuals worldwide consume excessive amounts of sugar without being aware of dietary guidelines, leading to overconsumption issues. Overconsumption, in turn, is linked to a range of chronic health issues globally, such as central obesity, weight gain, type 2 diabetes, dental caries or decay, periodontal diseases, and more. Added sugars can easily be found in common commercial products like spaghetti sauce, regular salad dressings, or pre-packed savory foods. Foods high in added sugar lack nutritional value and may cause more harm to systemic health than provide any benefit. This is unlike naturally occurring sugars that have some form of fiber, vitamins, or minerals. Additionally, foods with added sugars tend to be higher in calories.
Why Is It Important to Differentiate Between Naturally Occurring and Added Sugars?
According to nutritionists, sugar is naturally present in various types of foods or food products, whether sourced from dairy, fresh fruits, or vegetables. However, these sugars are referred to as naturally occurring sugars, indicating that they are unlikely to affect insulin sensitivity or glucose uptake by body cells. It is crucial to differentiate these naturally occurring sugars from added sugars found in commercial food products.
Although there is no specific ideal recommendation for the total amount of sugar one should consume daily, the recently proposed 2020-2025 USDA (United States Department of Agriculture) Dietary Guidelines for Americans suggest consuming less than 10 percent of total calories per day from added sugar content. This implies that it is advisable to avoid or limit added sugars in any form in the daily diet. One can achieve this by checking the ingredient or back label of the products purchased, where the added sugar content is listed.
How to Store and Use Turbinado Sugar?
People can store turbinado sugar in a cool, dry place or in an airtight bag or container for a few months usually. Though they may notice that it has a less sweet taste than refined or white sugars when used for baking, adjustments can be easily made to the recipes. It can be used for preparing any baked goods or muffins as a healthier alternative to white or brown sugar.
Conclusion
Turbinado sugar thus has some health benefits because of its molasses content and some amounts of antioxidants, in comparison to other commercially available white sugar, brown sugar, or other sweeteners. However, note that sugar overconsumption would be detrimental to systemic health, hence it is dependent on the dietary preferences and it is wiser to avoid added sugars completely. Exercise caution when using turbinado sugar in the diet.
