Guide to Sugar
6
1
GRANULATED
SUGAR
Regular sugar is
relatively high on the
glycemic index (60 to
65 out of 100)—so it’s
metabolized faster,
causing a bigger
sugar high and crash.
2
BROWN SUGAR
Molasses is what
makes brown sugar
brown. Use light
brown sugar in baking,
condiments, and
glazes; use dark brown
for baked beans.
3
BROWN RICE
SYRUP
Not as sweet as sugar,
this syrup has
butterscotch and
nutty notes—as well
as one of the highest
glycemic index
numbers at 98.
4
COCONUT SUGAR
This sugar has no
coconut flavor. At 54
on the glycemic index,
it’s metabolized more
slowly than other
sugars, tempering that
sugar high.
5
CORN SYRUP
Made from corn, this
sweetener isn’t the
same as high-fructose
corn syrup. HFCS
contains fructose and
is sweeter than corn
syrup but is no worse
for you, nutritionally,
than other sugars.
6
MAPLE SYRUP
With a glycemic index
number of 54, maple
syrup is rising in
popularity. Though it
boasts disease-
fighting antioxidants
(darker grades deliver
more than lighter
ones), it’s still sugar.
TYPES OF SUGAR
Here are eight commonly used sugars—natural and
processed—and information about how some sugars
rank on the glycemic index. The glycemic index is a
number from 0 to 100 that represents the relative rise in
blood glucose two hours after consuming that food.
(Pure glucose has a ranking of 100.)
7
HONEY
One study showed
that this yellow- to
amber-colored
sweetener has about
the same antioxidant
capacity as maple
syrup, though it’s
much higher on the
glycemic index.
8
AGAVE
This syrup comes in
varying shades of
amber and dissolves
well in cold liquids. It’s
25% sweeter than
sugar, so you can use
less, and it’s the
lowest on the
glycemic index of all
the sugars here.
