Sugar is sugar. Nutritionally there is little difference between white and brown. Sugarcane syrup is separated at a refining plant into sucrose (which is crystallized into white sugar) and molasses, which has most of the nutrients from the plant, including vitamin B6, iron, potassium, and calcium (hence why molasses has a lot of health benefits). To make brown sugar, some of the molasses is added back into the white sugar. That's the difference! The darker the sugar, the more molasses (and traces of nutrients) it contains--but not enough to matter. Both colors contain about 17 calories per teaspoon. Which you use is strictly a matter of taste.
As for syrups, real-pure maple is much better health-wise. The artificial stuff is typically corn syrup with flavoring added. The fake stuff has less flavor so people often slather it on...upping calorie intake. If you're stuck with the fake, microwave it for a few seconds to punch up the flavor.
(info from men's heath mag)
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