Refined vs Natural sugar – what’s the difference

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As a professional chef and nutritionist in training, I see a huge value in understanding the fundamental differences between refined vs natural sugars. These two are VERY different, regardless of the fact that all of them end up eventually being converted into glucose.

But first, let’s clarify the terms:

Refined sugar – is anything from table sugar in cookies to high fructose corn syrup (HFCS) in granola bars.

Natural sugar is found in fresh and dried fruit, veggies, unrefined coconut sugar – everything sweet yet almost unaltered by humans. There is also a grey zone of syrups – maple, agave, honey… but I’ll touch on those another time.

The truth is, our body will eventually convert all these sugars into glucose to use for energy. But it can still tell the difference.

Refined vs Natural sugar – the devil is in details:

The means of production

Even if you are an avid label-reader, the label will only tell you what was added to the product, but not HOW it’s been produced. Refined sugars and HFCS are 1) treated with chemicals 2) “purified,” aka stripped of all nutrients to allow for eternal shelf life.

Quantity

The most obvious one, yet the least followed – if you opt for natural sugars, it makes it almost IMPOSSIBLE to overeat, which is not the case with refined sugar. Forty grams of sugar can look like 2 pounds of raspberries or one can of coke.

Fiber

Glycemic Index exists for a reason – the amount of fiber in foods determines how fast your blood sugar will go up after a meal and how fast it will drop afterward. 99% of the time, a white sugar treat has little to no fiber. Regularly indulging in such treats can lead to an array of blood sugar regulation-related diseases, with diabetes being the most common.

Calories vs. nutrients

Research shows that communities with the longest life spans (so-called “blue zones” in Japan and the Mediterranean) have low-calorie nutrient-dense diets. Most conventional sweet snacks and desserts are calorie-dense and low-nutrient, which is… well, the EXACT opposite. Sweetening desserts, granolas, and drinks with whole fruit and vegetables bring an array of vitamins and nutrients to the table while keeping the calorie count relatively low.

Let’s put this into practice and learn how to substitute refined sugar in recipes

It’s important to note that some baked goods must contain white sugar to achieve a specific texture. Classic cake sponges (such as genoise), pavlova, or macarons just won’t be what they are without sugar. So just make your peace with it, eat them as a special occasion dessert and focus on using high-quality ingredients. 

Luckily, plenty of pastries and desserts out there can be made healthier without sacrificing the flavor. Here is how:

Fruit & sweet vegetable purees

Ideal for pastry creams (substitute part of the milk), tart fillings, and cake batters (such as coffee cakes, muffins, and baked donuts). Tip: roast earthy fruits and vegetables like apples, pears, squashes, sweet potatoes, etc., until well caramelized to deepen the flavors. 

Recipes:

Berry cream tart with almond crust (gluten-free)

Vegan pumpkin pie (gluten-free)

The most delicious healthy pumpkin tart

Coconut sugar and cane sugar

When there is no way to avoid actual sugar – opt for the lesser evil. These types of sugar aren’t bleached with harsh chemicals, and most of the valuable vitamins and minerals are still intact.

Dates

Yes, dates have a high glycemic index and should be eaten in moderation. However, research shows that dates can lower total blood cholesterol and LDL (“bad”) cholesterol levels. Additionally, unlike white sugar, they are rich in fiber and antioxidants.

Dates are a good substitute for caramel and as a sweetener for raw bonbons, tart fillings, and even cookies. 

Recipes:

Caramel-pecan ice cream

Gluten-free chocolate-cashew tart

Coconut oil

It works when you want just a tad of sweetness – like in a tart shell or granola. 

Recipes:

Healthy granola (vegan, DF & GF)