How Well Do You Know Your

Sugar?
Myth or fact: It’s healthier to bake my cake with
brown sugar than white sugar.

In comparison with white sugar, brown sugar[1] contains additional minerals such as
magnesium, potassium, calcium and iron. While this makes brown sugar seem like a
healthier option, both types of sugar contain the same amount of calories. As for the
additional minerals, according to The New York Times[2], the difference is so
miniscule that there’s no real health benefit to baking with brown sugar. So while
brown sugar enhances the taste of baked products and gives a nice caramelised
sheen, it wouldn’t be a healthier option when it comes to calories! Eat that cake with
moderation — brown sugar or not!
Verdict: Myth! Both brown and white sugars contain the same calories so
consume both in moderation.

sold either raw or pasteurised. honey needs to be consumed in moderation. you can go for natural maple syrup which has about 25% less (natural) sugar than honey and refined white sugar. but both honey and sugar still have similar calories so consume both in moderation. If you want a zero-calorie option. add sweeteners or dried stevia leaves to your cuppa instead.Myth or fact: Adding honey to my drink is better than adding sugar. For a lower calorie and lower sugar option. it is still sugar and contains similar calories to sugar. Though honey can contain other minerals and benefits. Its antioxidant and antimicrobial properties — which are not present in table sugar — are well documented. Thus. Verdict: Fact. . Myth or fact: Drinking a cup of fruit juice is better than drinking a can of soda. Honey is a natural source. Reduce the sugar or honey you are adding to your hot beverages by half.

Have no more than one glass of fruit juice per day. Verdict: Fact. Also. said in The Straits Times[3]: “We apply the same allowance for sugar sweetened drinks to fruit juices — no more than one glass a day.Having a meal and feeling thirsty. director of HPB’s Obesity Prevention Division. That can of soda may contain 7 teaspoons of sugar. Myth or fact: Drinking fresh fruit juices is as good as eating fresh fruits. but not sure which drink to pick? A soda or a fruit juice? While fruit juices contain more nutrients than soda. but… (drum roll). a packaged fruit juice drink has 6. look out for packaged drinks with the Healthier Choice Symbol. Dr Annie Ling. while fresh fruit juices contain5 teaspoons of sugar! That’s half of the 11 teaspoons of “free sugar” (sugar added to foods or naturally present in honey and fruit juices) limit recommended by the World Health Organisation. but it isn’t better by a great margin.” So if you must — go for the fresh fruit juice that’s marginally healthier but stick to just one glass. . they may still contain substantial amount of sugar.5.

” If cutting up a whole papaya or watermelon is too much trouble. apples.3g of dietary fiber and 9g of sugar while a glass of orange juice has just 0. May). at the department of nutrition at the University of North Carolina told The Guardian [5] that research shows that “we feel full from drinking beverages like smoothies but it does not affect our overall food intake. and fibre! References 1.According to My Healthy Plate. try smaller fruits like pears.1g of dietary fiber and a sugar load of 20. Having fruit over fruit juice means you get more vitamins.8g! Professor Barry Hopkins. National Nutrient Database for Standard Reference Basic Report: 19334. Sugars. brown [USDA Agriculture Research Service]. So pulped-up smoothies do nothing good for us but do give us the same amount of sugar as four to six oranges or a large Coke. USDA Agricultural Research Service. or plums that can be eaten with their peel — as these give you an extra shot of dietary fiber that could help lower blood sugar and cholesterol levels. minerals. Verdict: Myth. . we should have at least half a plate of fruits and veggies at every meal. Could we replace the fruits with a fruit juice instead? According to TIME[4]. whereas eating an orange does. (2016. it’s better to stick to the whole fruit as a whole orange can give us 2.

(2013. US scientists warn. Jun). Boseley.straitstimes. Khalik.com/society/2013/sep/07/smoothies-fruit-juices-new-healthrisk . fruit juice. The Guardian. Nov). Blue.theguardian. L. Retrieved April 2016 from https://www. (2007.Retrieved April 2016 from https://ndb.time.com/2009/08/07/calorie-counter-fruitvs-fruit-juice/ 5. The Claim: Brown Sugar Is Healthier Than White Sugar. (2014.nytimes. warns HPB. Aug). Retrieved April 2016 from http://www.nal.com/2007/06/12/health/nutrition/12real.com/singapore/health/fruit-juiceoften-laden-with-sugar-warns-hpb 4. O'Connor. (2009. Calorie counter: fruit vs. A. The New York Times. The Straits Times. Fruit juice often laden with sugar. Sep).usda. Retrieved April 2016 from http://healthland. Retrieved April 2016 from http://www. S.gov/ndb/foods/show/6318? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=sugar 2.html 3. TIME. Smoothies and fruit juices are a new risk to health. S.