Cane Sugar Nutrition: Is It Good for You?

From candy and baked goods to sodas and ice cream, Americans love their sweets. According to the CDC (Centers for Disease Control and Prevention), the average person consumes about 17 teaspoons of added sugar a day — significantly more than the recommended daily allowance (RDA).

Too much sugar can lead to weight gain, type 2 diabetes, and other health problems. But, is sugar in its less-processed form — cane sugar — good for you? Is cane sugar healthy or something you should avoid?

Read on to find out what cane sugar is, how it compares to other types of sugar, how it’s processed in the body, what it’s used for, and what to consider using instead.

Cane sugar is made from sugarcane — a tropical grass grown in humid regions around the world like, Brazil, India, and China, as well as in the U.S. in Florida and Louisiana. This type of sugar is also known as raw cane sugar or turbinado.

Cane Sugar vs. Table Sugar

Cane sugar isn’t exactly the same as refined white sugar (granulated table sugar), which can be made from sugarcane or sugar beets. Cane sugar can only be made from sugarcane.

With unrefined cane sugar, the entire cane is used. This gives it a slightly darker color and more textured look than its white counterpart, which is highly processed and refined.

Cane Sugar vs. Brown Sugar

Cane sugar also shouldn’t be confused with brown sugar, which is just regular white sugar with molasses added in for color, richer flavor, and a little extra moisture.

Other sugar products that come from sugarcane include jaggery, molasses, and powdered sugar.

What about coconut sugar? Compare cane sugar versus coconut sugar in our guide.

Cane Sugar Nutrition

Is cane sugar good for you? Not exactly.

Nutritionally, one teaspoon of cane sugar has 16 calories and four grams of carbohydrates, with no fiber, protein, fat, or cholesterol.

It has no real nutritional value and isn’t a good source of vitamins or minerals. Cane sugar is naturally gluten-free and considered Kosher if it’s not processed with bone char, which is sometimes used as a coloring agent.

Is cane sugar bad for you? Though it’s less processed than white sugar, cane sugar is still sugar (in the form of sucrose). Too much of it can cause unwanted health problems, such as:

• Weight gain or difficulty losing weight

• Diabetes

• Heart disease

• Cardiovascular disease

The human body doesn’t need added sugars to function. It naturally produces glucose (blood sugar) by breaking down carbohydrates found in fruits, vegetables, and whole grains.

Focusing on whole foods and limiting processed food and drinks is key to avoiding extra sugar.

How Cane Sugar Affects Blood Sugar

You might feel a quick boost of energy from cane sugar as the simple sugar is broken down into glucose — but that’s not necessarily a good thing.

Unlike natural, unprocessed sugars, like those found in fruits, cane sugar lacks micronutrients (vitamins and minerals), and it’s digested quickly, meaning the energy boost doesn’t last long. Added sugars in foods increase the chances of ingesting more sugar than you actually need.

Excess glucose that’s not used for energy is stored as fat, which is why diets high in sugar can result in weight gain.

The Physical and Mental Effects of Excess Sugar

Like other types of sugar and carbohydrates, cane sugar can release serotonin in the brain (the “feel-good chemical”), which elevates your mood. However, this quick mood boost is often followed by what’s known as a sugar crash (or drop in blood sugar), leading to irritability and fatigue.

The more added sugar you consume, the more your body craves as it tries to regain the high of elevated serotonin levels. That’s why you’re better off getting your sugar fix from complex carbohydrates found in fruits, vegetables, and whole grains, like oats.

According to the Dietary Guidelines for Americans, only 10 percent of your daily caloric intake should come from added sugars. But the typical American consumes much more — about 13 percent.

Aside from obesity and type 2 diabetes, too much sugar of any kind can also lead to heart, dental, and liver disease. Some studies even showed a link between depression and excess sugar intake.

Some cane sugar can contain genetically modified ingredients, so be sure to look for non-GMO, Fair Trade, or organic cane sugar in stores.

Learn more about what sugar does to your body in our guide.

Traditional Southeast Asian medicine uses sugarcane juice to treat common ailments like bleeding, inflammation, jaundice, and urinary tract problems. But there aren’t enough studies to say for sure whether it actually works for these medical uses.

Sugarcane juice contains trace amounts of antioxidants, but the harm may outweigh any potential benefits. And you can get antioxidants (like vitamins C and E) from fruits and veggies.

If you’re looking for a healthy snack or treat, check out our protein mug cake and frozen yogurt bark recipes.

Is sugar good for you or bad? Here’s the bottom line on cane sugar nutrition:

• Cane sugar is made from sugar cane and can be sold as granulated white table sugar, raw cane sugar, or turbinado.

• Like most foods, cane sugar can be safely incorporated into a healthy lifestyle if consumed in moderation. A little cane sugar won’t hurt you, but most people get way more than the recommended daily amount.

• It’s best to get your sugar fix from naturally occurring sources like bananas, apple sauce, or a berry smoothie. You can also consider alternative sweeteners to cane sugar, like stevia, monk fruit, maple syrup, honey, or agave.

Wondering what to eat when weight loss is the goal? Our weight loss diet plan for women and grocery list for weight loss can help get your wheels turning.