When you think of sugar, perhaps you imagine the teaspoon of fine white granules that sweetened the steaming mug of tea you had this morning, or maybe it’s the powder-coated sweets of your childhood that spring to mind. Granulated sugar, or table sugar, as it’s also known, is just one form of sugar. There are plenty of sugars and sweeteners out there, and each has its own connotation—some good and some bad.

As a parent, the topic of sugar can often ring the alarm bells and light up that bright, flashing ‘danger’ sign in our minds. With so many myths surrounding sugar, delving into the topic can feel like trudging through a foggy field. But the answers are out there, and by tackling one question at a time, demystifying the subject of sugar is absolutely possible.

With this in mind, let’s take a look at a few different sugars and do our best to answer any burning questions.

What is refined sugar?

Refined sugar is sugar that has been separated from the stalk of sugar cane or the root of sugar beet. The sugar, which is found in the plant’s juices, is extracted and processed into fine, white crystals and sold as granulated, white, or table sugar.

Are natural sugars more nutritious for kids than table sugar?

It’s often said that natural sugars, including agave nectar, honey, maple sugar, date sugar, and coconut sugar, offer greater nutritional value and a lower calorie count than granulated sugar.

Table comparing the calorific content of a teaspoon of each sugar or sweetener:

Honey	21 calories
Agave nectar/syrup	21 calories
Corn Syrup	19 calories
Brown sugar	17 calories
Maple syrup	17 calories
Granulated sugar	16 calories
Coconut sugar	15 calories

But in looking at the above table, it’s apparent that the nutritional and calorific contents of natural sugars do not differ significantly from those belonging to table sugar.

For example, honey and granulated sugar are nearly the same. Choose the flavour your child enjoys best, but be sure to enjoy any added sugars in limited amounts.

What is molasses, and is it more nutritious than table sugar?

Molasses is the thick syrup that is left after sugar cane or beet is processed for table sugar. While molasses have measurable amounts of nutrients, your child won’t generally eat enough of them to acquire any significant nourishment because the flavour is so strong. And the calorie content per teaspoon still comes out at around 20 calories, so it’s no better or worse than your average table sugar. Brown sugar is simply processed sugar crystals flavoured with molasses.

What about alternatives like raw sugar and evaporated cane juice?

Despite sounding somewhat healthier, raw sugar and evaporated cane juice are, nutritionally speaking, again very similar to refined sugar. Raw sugar is the coarse, granulated sugar left behind when sugarcane juice evaporates during the processing of sugar cane. Evaporated cane juice is merely sugar taken from sugarcane with an added touch of molasses.

What do I need to know about High Fructose Corn Syrup (HFCS)?

There’s plenty of debate and misinformation when it comes to high-fructose corn syrup (HFCS).

It’s been said that it leads to an increase in body fat, boosts appetite, and may cause sugar cravings. But there’s no convincing scientific evidence to support these rumours.

Ultimately, it’s the amount, not the type, of sugar that leads to weight gain. Regarding calories, HFCS contributes no more than the other sugars. And like with all sugars, if your child has too much, it could lead to obesity and tooth decay.

Added sugars provide calories; the higher the calorie consumption from a source, the greater the impact on weight gain. There’s no need to completely remove added sugars from your child’s diet, but be sure to limit their intake. This includes fruit drinks, soft drinks, sugary snacks, baked goods, chocolate, sugary desserts, and even some canned and packaged goods.

What are the different types of sugar in my toddler’s diet?

From Unii’s Toddler Nutrition Journey, this is what you need to know about the different types of sugar.