Cane Sugar: Is It Any Healthier than Common Sugar?

The detriments of eating a sugary diet are now widely known, yet it can still be confusing to navigate the ins and outs of sugar consumption given how many types of sweeteners and sugar alternatives (including coconut, raw and cane sugar, as well as stevia and others) are now available.

Is cane sugar better for you than refined sugar? Below we’ll look at exactly what cane sugar is, how it’s processed, and the potential pros and cons of including it in your diet.

What is cane sugar?

Cane sugar is defined as “sugar obtained from sugar cane.” Sugar cane (or sugarcane, which has the genus name Saccharum) refers to several species and hybrids of tall perennial grasses in the Andropogoneae plant family.

Other plants in the same family include corn/maize, wheat, rice, sorghum and many forage crops.

Sugarcane plants have fibrous stalks that are rich in sucrose (sugar). They are native to tropical regions of Southeast Asia and New Guinea, although they are now widely grown around the world in warm, temperate climates.

Here are some more interesting facts about cane sugar:

• Sugarcane is the world’s largest crop by production quantity.
• Table sugar is extracted from sugarcane in specialized mill factories. Not only can it be used as a sweetener, but it’s also fermented to produce ethanol (alcohol). Other products derived from sugarcane include molasses, rum, policosanol, cachaça and bagasse.
• Sugar cane has been consumed for thousands of years in places such as Polynesia, Island Melanesia, Madagascar, southern China and India.
• Starting in the 18th century, sugarcane plantations began to be established in the Caribbean, South American, Indian Ocean and Pacific island nations.

Cane sugar vs. other sugars

Sugar refining determines how raw sugar cane is turned into various types of sweeteners. The process of turning raw sugar into table sugar as we know it can include steps such as:

• centrifuging/affination
• dissolving in syrup
• clarifying with phosphoric acid, calcium hydroxide and carbon dioxide
• filtering
• concentrating
• crystallizing

What is the difference between sugar and cane sugar?

Here’s what you need to know about cane sugar vs. white sugar:

• Conventional white sugar (or refined sugar, granulated sugar or table sugar) is made from re-melting single crystallization sugar (organic cane sugar) and refining it to remove all traces of molasses and minerals. It’s then re-crystallized to form pure sucrose.
• White sugar is considered a double crystallization sugar. It gets its white color from carbon filtration and ion exchange. It’s available in various sizes for different purposes, such as fine, ultra-fine, etc.
• White/table sugar is further refined than cane sugar.

Types of cane sugar include:

• Organic cane sugar. Crystalized organic cane sugar comes from stalks that are harvested and crushed, clarified to remove solids, heated, and concentrated into a syrup. This syrup is made up of sugar and molasses and is then crystallized, boiled and put in a centrifuge to separate out some  of the molasses.
• Whole cane sugar. This type is also called evaporated sugar or non-crystallized sugar. It’s put in a centrifuge, but the molasses is not separated out of the crystals. Juice from the crushed sugarcane stalks are clarified, and the liquid is evaporated until the sugar crystallizes into a block that can be chipped off in chunks or ground.
• Raw cane sugar (also called pure cane sugar). Raw sugar cane can describe sugar cane that is simply chewed to extract the stalk’s sweet juices. There is actually no official definition of “sugar in the raw,” but some manufacturers use this term to refer to demerara and turbinado sugars, which are single crystallization sugars that have gone through a centrifuge to wash off some molasses with steam. However, the molasses inside each crystal remains intact.
• Sugarcane juice. Sugarcane juice usually refers to a combination of fresh sugar juice, extracted by hand or mills, often mixed with a touch of lemon juice to make sweetened drinks
• Brown sugar. Brown sugar is a combination of crystalized sugar and molasses. Sometimes molasses is added back into conventional white or organic cane sugar, while other times it’s made from crystalized sugar cane in which molasses is not removed or is only partially removed.

Cane sugar comes in several forms, each with varying degrees of processing, flavor and nutritional content. Here’s how cane sugar compares to other common sweeteners:

• Raw cane sugar: Less processed, retains more of the natural molasses and has a richer flavor.
• Turbinado sugar: Partially refined, with a light molasses flavor and coarse crystals.
• Demerara sugar: Large, amber-colored crystals with a crunchy texture.
• Muscovado sugar: Unrefined or minimally refined, with high molasses content and a strong, toffee-like flavor.
• White granulated sugar: Fully refined, stripped of all molasses and neutral in flavor.
• Jaggery and panela: Traditional, minimally processed cane sugars used in India and Latin America, richer in trace minerals and antioxidants.
• Molasses: A byproduct of sugar refining, rich in minerals like iron and magnesium.
• Agave nectar: Lower glycemic index but high in fructose, which may be harder on liver health.
• High fructose corn syrup (HFCS): Made from cornstarch and contains varying ratios of glucose and fructose. It’s highly processed and has been linked to obesity, fatty liver disease and metabolic issues more strongly than cane sugar. Unlike cane sugar, which is roughly 50 percent glucose and 50 percent fructose, HFCS typically contains higher levels of fructose, which may be more harmful in large quantities.

Overall, minimally processed cane sugars may be preferable to highly refined forms or HFCS when used sparingly.

Nutrition facts

Cane sugar is a pure source of carbohydrates, providing four calories per gram or 16 calories in a level teaspoon (four grams). Other than providing calories and carbs, isolated sugar has no other nutrients.

Below is the nutritional value of a one-ounce/28-gram serving of cane sugar (about two tablespoons):

• 105 calories
• 28 grams sugar
• 28 grams carbohydrates
• 0 grams protein
• 0 grams fat
• 0 grams fiber

Potential benefits

What are the benefits of cane sugar? While hardly any expert will recommend consuming sugar in high quantities, there are some uses for sugar when it comes to providing you with carbohydrates, which can be used for energy, and for making food taste better.

Cane sugar is often criticized for its potential health drawbacks when consumed in excess, but in moderation, it may offer some surprising benefits:

1. Enhances recipes

Adding cane sugar to recipes can improve the taste, color, texture and mouthfeel. For example, sugar can help improve browning or caramelizing of foods, including those that are nutrient-dense, such as roasted vegetables and healthy desserts.

While it doesn’t naturally contain vitamins and minerals, it may help encourage people to consume more nutrient-rich foods if it helps make them more appealing.

2. Facilitates fermentation

Sugar facilitates the process of fermentation in fermented foods, such as kombucha and yogurt, and sometimes sourdough breads, cultured veggies and soy sauces.

3. Works as a preservative

Sugar can help keep foods from spoiling very quickly and can preserve the color and taste, extending the shelf life.

4. Supplies some antioxidants

Unrefined or minimally processed cane sugars like jaggery and muscovado contain trace amounts of antioxidants, particularly phenolic compounds. These compounds can help neutralize oxidative stress in the body, although the levels are significantly lower than what you’d find in fruits or vegetables.

5. Could temporarily boost mood

Consuming cane sugar may lead to a short-term increase in serotonin levels, offering a temporary mood boost. The brain uses glucose as its primary energy source, and a sudden influx can stimulate pleasure-related brain activity.

However, this effect is fleeting and often followed by an energy crash if overconsumed.

6. Provides quick energy boost

Because cane sugar is a simple carbohydrate, it’s rapidly digested and absorbed, providing an almost immediate source of glucose. This can be helpful in situations where a fast energy boost is needed, such as post-workout or during periods of low blood sugar.

Risks and side effects

While cane sugar can have some benefits in moderation, excessive consumption is linked to several health risks.

Why is cane sugar unhealthy? Here are some of the reasons that, when eaten in high amounts, sugar is bad for you:

1. Increases inflammation and risk of disease

High sugar consumption can contribute to inflammation and chronic conditions, such as heart disease, diabetes, obesity, fatty liver disease and even certain types of cancer.

2. Can lead to weight gain

Because it’s easy to overconsume and can contribute many “empty calories” to your diet, it can also lead to weight gain and fat gain, including dangerous visceral fat accumulation.

3. May increase risk of depression

Emerging research has suggested that diets high in added sugars may negatively impact mental health. Consistently elevated blood sugar and insulin levels may disrupt neurotransmitter function and increase inflammation, which have both been associated with depressive symptoms.

Limiting high-sugar foods like cane sugar may be beneficial for emotional well-being over time.

4. It’s addicting

It may also contribute to sugar withdrawal symptoms when you stop consuming it, along with other issues like candida overgrowth, tooth decay and mood-related issues.

How many grams of sugar per day should you consume? According to the most recent Dietary Guidelines for Americans, you should limit added sugar consumption to less than 10 percent of your total daily calories (and ideally a lot less).

Alternatives

While small amounts of sugar in your diet may not pose a risk to your health, assuming your diet is overall nutrient-dense, there are fortunately now many sugar substitutes available that can help you cut your intake. Here are some alternatives to cane sugar and table sugar:

• Raw honey. Raw honey contains beneficial enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorus, vitamin B6, riboflavin and niacin. It’s relatively low on the glycemic index and can provide benefits such as supporting skin health and immune function. It also contains antioxidants and antibacterial properties but is higher in calories per spoonful.
• Stevia. This plant contains stevioside, an element in the leaves that makes it more than 200 times as sweet as sugar. It’s available in several forms, has zero calories, zero carbohydrates, and is ideal for diabetics or dieters. It’s a zero-calorie, plant-based alternative with no impact on blood sugar.
• Monk fruit. This plant contains compounds that, when extracted, provide 300-400 times the sweetness of cane sugar, but it contains no actual sugar or calories and has no effect on blood sugar.
• Organic blackstrap molasses. It’s a good source of copper, calcium, iron, potassium, manganese, selenium and vitamin B6, although it does affect blood sugar levels and contains calories.
• Coconut sugar. It’s made by extracting sap from the blooms of the coconut and then heated. It contains polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorus and other phytonutrients. It has slightly more nutrients than cane sugar, with inulin fiber that may slow glucose absorption.
• Sugar alcohols. This group includes xylitol, erythritol and mannitol, among others. While these naturally occur in some foods and plants (like berries, seaweeds, pineapples, olives, asparagus and sweet potatoes), they are isolated and made in a lab. Most have a similar sweet taste as sugar and are mostly non-caloric or very low in calories. They also do not raise blood sugar levels like regular sugar does, but they can be hard for some people to digest.
• Maple syrup: It offers minerals like manganese and zinc, with a lower glycemic index than cane sugar.

Frequently asked questions

Is cane sugar better than white sugar?

Cane sugar and white sugar are chemically similar, but raw or less refined cane sugar may contain trace nutrients and antioxidants. However, the health impact is largely the same when consumed in excess.

Is cane sugar healthier than high fructose corn syrup?

Generally, yes. While both contribute to added sugar intake, high fructose corn syrup has been more strongly linked to liver fat accumulation and metabolic dysfunction. Cane sugar contains a more balanced ratio of glucose and fructose.

Can cane sugar be part of a healthy diet?

Yes, but only in moderation. The American Heart Association recommends limiting added sugars to six teaspoons per day for women and nine for men.

Does cane sugar have any vitamins or minerals?

Unrefined cane sugars may contain trace amounts of calcium, iron, magnesium and potassium, but these are not significant enough to rely on for nutrition.

Is raw cane sugar better for baking?

Raw cane sugar can add a deeper flavor and crunch to baked goods, but it doesn’t dissolve as easily as granulated white sugar, so it’s not ideal for every recipe.

Is cane sugar the same as granulated sugar?

Not always. Granulated sugar is typically made from either sugar cane or sugar beets and is fully refined to remove molasses. Cane sugar specifically refers to sugar derived from the sugarcane plant.

If labeled “pure cane sugar,” it’s usually slightly less processed and sourced only from sugar cane.

Is cane sugar bad for you?

In excess, yes. Like all added sugars, consuming too much cane sugar can contribute to obesity, insulin resistance, heart disease and other metabolic issues. In moderation, it may be fine as part of a balanced diet.

Is cane sugar sucrose or fructose?

Cane sugar is primarily sucrose, a disaccharide composed of equal parts glucose and fructose. During digestion, sucrose breaks down into these two simple sugars.

What is a substitute for cane sugar?

Good substitutes include coconut sugar, maple syrup, honey, monk fruit sweetener or stevia, depending on the recipe and desired sweetness level. Some, like stevia or monk fruit, have zero calories and do not affect blood sugar.

Which sugar is called cane sugar?

Cane sugar refers to any sugar derived from the sugarcane plant. This includes raw cane sugar, turbinado, demerara, muscovado and even refined white sugar if made from cane.

Is cane sugar soda better for you?

Sodas made with cane sugar instead of high fructose corn syrup may be marginally less harmful, but they still contain high levels of added sugar. The difference is small from a health perspective, and both should be limited in a healthy diet.

Conclusion

• Cane sugar is defined as “sugar obtained from sugar cane.” Sugar cane (or sugarcane, which has the genus name Saccharum) refers to several species and hybrids of tall perennial grasses in the Andropogoneae plant family.
• Is cane sugar healthy? Overall, it’s not that much different from regular white sugar, although it’s less processed. It’s still relatively high in “empty calories” and lacking nutrients.
• What’s the difference between cane sugar and white sugar? Conventional white sugar (or refined sugar, granulated sugar or table sugar) is made from re-melting single crystallization sugar (organic cane sugar) and refining it to remove all traces of molasses and minerals. It’s then re-crystallized to form pure sucrose. The two have the same amount of calories and carbs and are used mostly interchangeably.
• While sugar may help improve the taste and shelf life of some foods, some healthier alternatives can include raw honey, stevia extract, sugar alcohols and monk fruit.