🍭 Not All Sugars Are the Same: Here’s the Truth About Sweeteners

Most people think sugar is just sugar, but that’s not true. They are the same. Your body reacts very differently depending on the type you eat, where it comes from, and how it’s processed.

Some get absorbed super fast and spike your blood sugar. Others come with fiber and nutrients that slow down the processing and help your body use it more effectively, without the blood sugar spikes or pancreas stress.  It’s the blood sugar spikes and pancreas stress that lead to inflammatory conditions and diabetes.

Let’s look at five common natural sweeteners and how they affect your body.

Cane Sugar

What it is: Pure, white sugar made from sugar cane. Brown sugar is cane sugar mixed with molasses.  Brown sugar is in the cane sugar category, as are other versions such as Turbinado sugar.
Main sugar  Sucrose (50% glucose + 50% fructose)
Glycemic Index: 65
How it acts:  Gets absorbed fast. Spikes your blood sugar and delivers fructose to your liver, which can turn into fat.
Whole food? ❌ No — it’s heavily refined and stripped of nutrients.
Bottom line: Fast energy (sugar spike) but no nutrition, so leaves you hungry and craving more. Too much can cause weight gain and sugar crashes. And it’s easy to get too much because your hunger comes from your body’s need for nutrients, but it isn’t getting nutrients, so you just keep eating and are never satisfied. (See how that works?)

Honey

What it is: Made by bees from flower nectar.
Main sugar: Fructose (~40%), glucose, small amounts of others
Glycemic Index: 35–60  (Ever notice that some honey will harden and crystalize?  That happens when the glycemic index is lower – so that’s a good thing!)
How it acts: Slower than table sugar. Some raw honeys have antioxidants and enzymes that help digestion. Local raw honey is made with local pollen so can help with allergies.
Whole food? ⚠️ Sometimes, check your label.  Some are mixed with corn syrup or other syrups. Raw/local is better.
Bottom line: Better if raw and in moderation.

Pure Maple Syrup

What it is: Boiled sap from maple trees.
Main sugar:  Sucrose
Glycemic Index: 54
How it acts:  Enters blood more slowly than cane sugar. Contains minerals like zinc and manganese. The darker it is, the more nutrients (and the more expensive).
Whole food? ⚠️ Read your label and make sure it’s pure.
Bottom line: Good alternative to white sugar.

Coconut Sugar

What it is: Dried sap from coconut blossoms. Used as a 1:1 replacement for white refined sugar and brown sugar in recipes.
Main sugar: Sucrose + inulin (fiber)
Glycemic Index: ~35
How it acts: Digests slower, lower blood sugar spike.
Whole food? ✅ Yes.
Bottom line: A better choice with fiber and nutrients.

Date Sugar

What it is: Dried, ground-up whole dates.
Main sugar: Glucose + Fructose + Fiber
Glycemic Index: 45–55
How it acts: Slower thanks to fiber.
Whole food? ✅ Yes. Most whole food of all of them.
Bottom line: One of the best sweeteners.

Comparison Table

Sweetener | Glycemic Index | Processed? | Nutrition? | Best Use
Cane Sugar |  65 | ✅ Highly | ❌ None | Avoid when possible
Honey | 35–60 | ⚠️ Read labels | ✅ Antioxidants | Good raw & local, in coffee, recipes
Maple Syrup | 54 | ⚠️ Read labels | ✅ Some minerals | Better than white sugar, recipes
Coconut Sugar | ~35 | ❌ Minimal | ✅ Fiber + minerals | Great in baking
Date Sugar | 45–55 | ❌ No | ✅ Whole food fiber | Best sweetener overall

Whole Foods Matter

Whole foods like dates or fruit come with fiber, water, and nutrients that help your body:
– Slow down how fast sugar hits your blood
– Keep you full longer
– Avoid crashes
– Support digestion (starts in your mouth with chewing!

Your body has to chew and digest — and that’s a good thing. It gives your system time to process sugar the right way.  Fruit juices have the fiber removed and also don’t require chewing, so can spike your blood sugar and stress your pancreas.

Bottom Line

1. Not all sugars are the same.
2.  Fructose (from soda/juice) turns into fat quickly.
3. Glucose gives energy.
4. Natural sweeteners like coconut or date sugar are better.
5. Whole foods are safest.
6. Good digestion starts with chewing!
7. If you’re going to eat sugar, support your body’s sugar handling ability with Glucose Sugar Ballance to support your pancreas, and Digesti-Pan to help with your upper digestion overall.🍏Pro Tip:   If your sweetener still looks like something from nature, your body will thank you.  Anything NOT on this list is BAD (erythritol is an alcohol sugar, corn syrup is very high glycemic index).

If you need personalized support, reach out for a free discovery call with Dr. Bonnie here:  https://go.drbonniejuul.com/discoverynhw

Treat the root cause, Heal the whole.