12 Sugars Ranked by Health Effect
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- Опубликовано: 2 дек 2021
- A look at 12 widely available and commonly used sweeteners ranked using an equation that takes into account health properties such as glycemic index and antioxidant content. All with a dive into fructose's effects.
- Links and Sources -
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Oil Video: • 12 Oils Ranked by Heal...
Sugarithm Spreadsheet: docs.google.com/spreadsheets/...
Main Antioxidant Study:
pubmed.ncbi.nlm.nih.gov/19103...
2nd Antioxidant Study on Cane Sugars:
www.ncbi.nlm.nih.gov/pmc/arti...
Antioxidant Maple Syrup vs Orange, Strawberry Juice: pubmed.ncbi.nlm.nih.gov/20132...
University of Sydney: glycemicindex.com/gi-search/
How Glycemic Index Works:
www.eatright.org/food/nutriti...
NAFLD HFCS: www.ncbi.nlm.nih.gov/pmc/arti...
Bad general effects of HFCS: pubmed.ncbi.nlm.nih.gov/19064...
Refined Fructose Liver Mechanism 1:
www.nature.com/articles/s4225...
Refined Fructose Liver Mechanism 2:
journals.asm.org/doi/10.1128/...
2015 Paper on HFCS and Young People (LDL):
academic.oup.com/ajcn/article...
Fructose 50g per Day Doesn't Raise Triglycerides:
pubmed.ncbi.nlm.nih.gov/18996...
Oxidation of Fructose:
www.ncbi.nlm.nih.gov/pmc/arti...
Coconut Sugar Inulin:
www.ncbi.nlm.nih.gov/pmc/arti...
Coconut Sugar Amylase Inhibitor:
www.researchgate.net/publicat...
Date Sugar:
www.ncbi.nlm.nih.gov/pmc/arti...
General Date Study:
www.ncbi.nlm.nih.gov/pmc/arti...
Glycemic Index of Dates: www.ncbi.nlm.nih.gov/pmc/arti...
Slight Decrease in Cholesterol: www.mdpi.com/2072-6643/12/1/2...
Decreases Inflammatory Cytokines: www.ncbi.nlm.nih.gov/pmc/arti...
Labor and Delivery Benefits: pubmed.ncbi.nlm.nih.gov/21280...
Male Rat Reproductive: www.researchgate.net/publicat...
Intro/Outro Song: Sedução Momentânea by Roulet:
freemusicarchive.org/music/Rou...
#Sugar #List #Health 
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Hey Mic! You should do one ranking the healthiest whole grains or legumes.
Yes
Here's the list for legumes:
1 - The one you like the most so you eat it more frequently
@@angelrubiov Where's the fun in that, I want to see Mic nerding over beans
Split peas are the best legume
@Peter R. those are probably my second favorite, especially the red ones.
Best
💚1)Date sugar (80)
💚2) Blackstrap Molasses unsulphured (80)
💛3)Coconut sugar (56)
💛4)Brown unrefined cane sugar(54)
🧡5)Maple syrup (48)
❤️6)Apple Fruit Juice (46)
❤️7)Brown sugar (39)
❤️8)Agave hector (39)
Worst
#1 should be zero sugar. ruclips.net/video/da1vvigy5tQ/видео.html
Why you hate hector?
Last chance to look at me agave hector
rip hector
Hector when he reads this comment: 👁️👄👁️
Also, thanks for posting the list!! 😊
I really appreciate these list and comparison videos. I would like to see a comparison of non-sugar sweeteners. A comparison of plant-based burgers would be great too.
Yes! The comparison between the non-sugar sweeteners will be especially helpful. Thank you for the time you take on videos.
OOoo.. Plant Based Burgers is a good idea.
A good use for black strap molasses is to add it to your plant based meat mixture, it gives it that irony taste that you get from red meat
Really? Never heard that one. Have a good, tested recipe to share?
@@Ellerbeetimes100 take a look at saucestache RUclips channel, he uses molasses for this purpose in some of his fake meats.
Interesting, thank you for this recommendation! I will try it.
I like molasses a lot in dark asian sauces if they're missing sweetness or flavour. Fits so well with soy sauce 🤤
Portobello mushrooms apparantly taste like meat. I can't have them because allergic to most if not all mushrooms so can't say for certain.
I would love to see a video on zero-calorie sweeteners, especially how artificial ones stack up to stevia and some of the sweeteners in this video. Great list, thank you!
All artificial sweeteners are really bad for the gut, stevia is probably healthiest but some people get symptoms even from it.
Very intereted to know where Stevia ranks please
Between you and Dr. G, you’ll save the world.
Is that Dr Gonzales?
@@sean640 Gundry.
@@gardenofeels6872 I vote for Greger! lol)
Dr Goldner
@@gardenofeels6872 sucks
I'd love to see a study on a date syrup. I love it's taste but I believe it'll be less healthy as it's in a liquid form.
That's a really good question. From ilovedatelady, "Essentially date syrup is made by heating dates in water, blending the dates, pressing the mixture through a filter to strain out pits and insoluble parts of the date, and then evaporating the water that was put in, back out." That definitely means it is significantly more refined, probably missing fiber, and cooked as well which could make things even more absorbable. So it is probably lower on the list than date sugar but a study would be cool. My guess is it it would be more like molasses.
@@MictheVegan you're awesome, thanks 😉💚
@@MictheVegan I use date syrup and carob syrup (very common in Arab countries). I love the taste of date syrup, mix it with tahini and let me know what you think
@@amoughnieh Second this, tahini+date syrup is beautiful
@@amoughnieh Is carob syrup tsimilar to carob molasses? I enjoy the taste of carob molasses mixed with sugar free almond milk, and a few scoops of fat free peanut butter powder as a protein drink. The carob tastes a little like chocolate, which I enjoy, but can't tolerate due to caffeine.
Yes, please on the sugar-free sweeteners. I saw another person suggest grains and legumes, I agree. Fruits and vegetables would be awesome, too. Pretty much any video you do is though 😊
Yes, please make a sugar-free sweetener list!!! I love these videos, and I'm very curious about sugar alternatives. The more of these lists, the better!
Please do a video on other sweeteners. I’m vegan and really enjoy baking. I like to go as natural as possible. I heard Monkfruit is really good, so would like to see results of its . Thanks for sharing!
I use date sugar in all my baking at 1:1. Sometimes whole dates. Both work great.
I 2nd the monk fruit vote. Bring it, thanks Mike for the great, highly researched content!
Yeah I would love to see a whole other video on ranking things like monkfruit, stevia, xylitol etc.
I've learned so much from you over years and still love the content :) keep doing what you're doing 🌱😊
Thanks Mike for the great work here. Going to make a couple updates to my food choices.
Thank you, Mic. Great timing for me. Appreciate your work.
Thank you!! Love these lists!! Keep em coming
Vegans are sweeter!
Sounds like a good taste test video 🤣
@@MictheVegan Lol😂
Great analysis! Love the humor along w knowledge in the delivery of this video. Excellent job 🙂.
Please review non sugar sweeteners. I'm trying to lower my sugar intake and I've been using stevia and monkfruit with erythritol in place of sugar. Thank you.
I like allulose but don’t eat too much at once or you will have bowel issues.
Will do! Just for you
@@MictheVegan How do you feel about xylitol?
Sweet video! Thanks for the info.
Thanks so much Mic. Always informative and helpful.
Thank you mic! So helpful 🙌🏻
Another great video Mic the vegan. I try to eat whole plant foods and not too much refined sugar/sweeteners. It was a very interesting and informative video as all Mic's video's are.
Thanks for the laughs and the education! Well done! 🌱
Another good video thanks. Here in India the term jaggery (Indian English I suppose, like brinjals and ladyfinger for eggplant and okra) and the product itself, 'gur' in Hindi (rhyming with put as in 'put it down') is much used; I think it's what the video refers to as unrefined cane sugar, no. 4. It's made by heating sugarcane juice and is seen as lumps or chunks or blocks or tapering cylinders, a dull yellow or brown. I think, Mic, checking out pictures of it on google etc. may interest you. A similar product made from coconut sap, usually darker in colour, is here known as palm jaggery. Again available in solid chunks etc. No. 3 in your ranking. Both types could be found crushed but nearly always are sold as solid chunks, blocks etc.
The book 'Sweet poison' by David Gillespie which I read several years ago explains sugar especially fructose very well. Another book, thr older, 'The Sugar Fix - the High Fructose Fall-Out That Is Making You Fat and Sick' by Richard Johnson MD is very good too.
Thanks again. The video does reconfirm, with analysis and figures, the fairly common idea that date sugar, blackstrap molasses and unrefined palm & cane sugar/jaggery are the relatively less harmful or relatively preferable sugars. About agave nectar and to an extent rice derived syrup the video was an eye opener. For myself - being Happily Vegan Since 2000, and now mostly Whole Food - I find plain fresh fruit the best sweet thing to consume, with some dried fruit (prunes every day, high ORAC score) and occasional or rare lapses into real (vegan) dark chocolate or other conventional vegan sugary sweet. Am not into gur which many people consume in small quantities every day as a health food: it's unrefined but still a highly concentrated form of sugar.
Thanks again, great going, I never miss your videos.
As someone who grew up around Ayur Veda I am familiar with jaggery and have had it in my house growing up. I think it qualifies as raw sugar :)
@@MictheVegan 👍
Isn't palm jaggery from palm trees?
Ancient Indians derived sugar from sugarcane, coconut tree sap and palm tree sap. Delegation from all over the world came to understand the process.
So before Americans went crazy on sugars, Indians had gone ape crazy on sugars.
@@MictheVegan Ayurveda says mountain honey has lot of health benefits. And wisely used for certain medical conditions.
Good video. Learned few things. 🙏
@@HeySenthil yes, sugarcane and its products vety old in India. Jaggery is made from sugarcane, and I suppose palm jaggery could be from the coconut palm or other palm tree too like the palmyra palm.
Thank you for this video!! The sweetener vide would also be very interesting
Thanks for this video!
Excellent video & links! 👏 Looking forward to your evaluation of monkfruit and erythritol sweeteners.
Thanks Mic, love your work.
Live this vid! Very helpful
Dates are excellent. I can eat up to 1.5-2 pounds of dates in one meal on some days.
Great video. Thanks Mic!
Thanks for the video Mic.
Yes please to a video on sweeteners too! My hubby is a type 1 dibetec and that info would be very helpful. You're better at doing research than I am!
Love blackstrap molasses in all sorts of applications - embrace the taste - sweet + umami. C’mon Mic!
I used to put it in my coffee., along with soymilk ground cardamon and clove. It's quite tasty that way.
I think I just tried to use it in recipes where it does not belong but I do like it where it belongs lol.
@@MictheVegan definitely an acquired taste, and it's ok not to like it, especially when there's date sugar! And you're right, you can't use it like a regular sweetener... which tend to blend in, are mild mannered...they just add sweetness, and not much else.
Molasses has a bold personality all of it's own, it stands up and shouts, it does not go quietly, it's a boss. Basically, you've got ask yourself what foods go best with molasses, and not the other way around!
I love it too ♥️ On oatmeal with tahini and bananas is so awesome!
Awesome video, thank you 🙏❤
Love work!!!!! 💗
Your videos always make me laugh and I love the science! Thank you and keep ‘em coming!!! Just one thing, I learned the pronunciation of cytokines as “sigh-toe-K-eye-nes” (like 👁s) . :)
great info thanks
Thanks, good job!
Mike I love these videos! Seriously, my husband and I can’t get enough. I wake up and he’s watching you. I go to sleep and he’s watching you. And of course he told me about this video (thought I was subscribed but I wasn’t- I am now!!!).
I would love to see an artificial sweetener or a zero sugar sweetener video- that would probably go viral, right?
Thanks again!! 💕
Mic the VEGAN someone is portraying you on HappyHealthyVegan live
Stevia I would love to hear more thanx for making these videos
Sweet video!
Hahaha this was great Mike, I had to pause for some me time after the date pic :)
Would love a video on the other sweeteners! Stevia, erythrotiol, monk fruit, etc
I never registered molasses as a sweetener, nor have I been brave enough to try it, but with such a high antioxidant and iron content, I think I'll have to give it a try! Great video Mic!
thanks. i am interested in seeing the sweeteners as well.
Hi Mic! This was such a helpful video especially with the holiday baking going on. Did you come across anything on sucant or is that the same as raw cane sugar?
Being British, assumed this video was about putting 12 sugars in tea. Please make this video next.
Love you and you sweater🥰
Love this evaluation. I remember thinking that brown rice syrup sounded healthier back when I used to eat more packaged, processed foods, so interesting to hear that it’s not. I once had a jar of date sugar that turned into a solid block that I had to pry out with a sturdy spoon.
Love these ranking videos, Mic! Thanks for doing the work for the rest of us. Would love to see a vid on non-sugar sweeteners... or maybe not because we drink a lot of Zeevia (stevia sweetened) soda here. Is ignorance bliss?
Damn, this video is really good !
Thanks for doing all this research! I would definitely watch a stevia and monkfruit video if you put one out!
Highly important list!!
Hi Mic - on the east coast of Canada (Nova Scotia) we have two super common old school recipes that call for a decent amount of molasses - 1. Baked beans and 2. Brown bread. Usually these are eaten together for the one two punch, although only 1/4c per 1lb of dried beans and 1/2c in the loaf. Delish.
Could you do a video on nuts and seeds rankings? These videos are awesome!
Seconded!
Added to the list :)
Nuts: Walnuts #1
Seeds: Flax #1, Chia #2
All due to highest in Omega 3 (anti-inflammatory)
Figured whole dates are the best, although they do have a bit of an aftertaste, however i use them in cashew butter with coco and it's perfect, that's for certain. Artificial chemical sweeters can be used as well, they are well tested and regulated and are perfectly safe, at least in Europe, if you need some sweetness here and there, such as coffee or tea where you cannot use a whole food.
Well, I make my own soy milk sweetened only with raw, whole, organic dates in blender processing and somehow that justifies it, at least in my mind. No other sweeteners, ever.
You can add more vanilla to hide the natural taste of the dates
Pity artificial sweeteners taste disgusting.
@@AtheistEve Depends on the brand, i use this one German brand and has no after taste. I like my teas and coffees in fair amount, and these are better than chugging down white sugar with em.
@@Kristers_K : hmm I think you should look into the sweetners and their side effects again... I haven't found one that I would consume... and btw I'm in Germany so EU food laws apply for me too
Great video love your content, plz make a video on Sucralose.
I'm so glad you included blackstrap on this list, I LOVE that ish! It is imperative in my tofu marinade
Another good video. I would like to see a video on the low calorie/0 calorie sweetness. Thanks .
Gracias por la lista Mic
I saw Anne do a video about sugars on How To Cook That and was hoping you would do one!!
Nice work! I've been rocking dates as sweetener in baking since several years now and since I started making water kefir last year I have started using black strap molasses, mainly for feeding the Kefir, but tried it in baking as well. I think it works really well as part of the sweetening in chocolate cakes. :) Nice to know they're at the top of your list! ;D
Thanks for this. I absolutely would love to see a video including monk fruit, stevia, etc.
Great info! Thanks! Now I gotta get some date sugar. I would love a video about sugar free sweetness such as monk fruit and erythritol
As someone that has seen her total cholesterol go from 197 to 143. Of which my LDL is now 69, (which is pretty much considered heart attack proof by even the sternest vegan docs) on a whole foods plant based diet with a little added sugar (i will eat sorbet ice cream in small amounts with ordinary white table sugar, or some other vegan low fat candy daily, just to keep my mind healthy too... i can't live ENTIRELY "sin-free" :) so i made my pleasure a bit of added sugar here and there) I can attest to the fact that some sugar will not have much influence, if the base of your diet is whole foods plant based... if i added animal fats / cholesterol containing foods, my cholesterol will definitely go up. my point being: it's not the little bits of added sugar (or salt for that matter) that makes triglycerideas or LDL go up. My triglycerides are also astoundingly low (at 41!), because my fat intake is very low... I do eat some nuts and seeds and i take an algae supplement, but that's it, and it's paying off! It's more the too much fat (animal mostly) that messes with people's cholesterol and triglyceride levels. Also my fasting glucose is low and hba1c as well. Which supports the whole idea that FAT causes insuline resistance, not sugar, As i eat both refined sugar as a whole lot of oats, whole grains, and a lotttt of fresh fruit!
Hahaha 😆
Great video I’d love to see a video on stevia!
Thank you SO much for putting this together!! Here-I-thought I was doing great with the maple syrup; on to the fig sugar we go! Thank you!!
Yes please, do a list of sugar-free sweeteners! Thank you!
Yes it would be amazing to see your take on sugar free sweeteners like stevia(and its different forms liquid VS powder VS leaves), erythriol, xylitol etc.
1. Date Sugar
2. Blackstrap Molasses
3. Coconut Sugar
4. Unrefined Cane Sugar
5. Maple Syrup
6. Fruit Juice
7. Brown Sugar
8. Agave Nectar
9. White sugar
10. High Fructose Corn Syrup
11. Corn Syrup
12. Brown Rice Syrup
Yay date sugar! I knew there was a reason why I avoid things with sulphur containing preservatives. Thank you for this video.
Awesome ! Oh and have you a video planned about the latest kurzgesagt video on the impacts of meat consumption?
Great video. Yes please to a comparison video on sugar free sweeteners like monk fruit 🙏
YES! The sugar free video is needed.
Great list, thanks. What about the leaf of the stevia plant?
I was wondering if you also do a video on sweeteners as well. Pleeeeeeeease.
Please do a monkfruit video!
Yeah, would love to see a monk fruit video.
Never tried date sugar. It's more than twice as expensive as coconut sugar which is my go-to dry sweetener. I will use whole dates soaked in water and blended up for certain applications though. I would assume the whole dates have the same glycemic and antioxidant score as the dried sugar.
Also, molasses is excellent in overnight oats with some tahini.
Excellent video! Please do one for artificial sweeteners as well.
Great break down, thanks! Good to hear that black strap molasses is one of the better ones. I liked it in my oatmeal
Great video! Curious where Bee Free Honey(from apples) sweetener would fall on this list. Would love your input on monkfruit as well
One of my faves and worth taking notes and saving. Personally I use only dates from The Date People; however, dates can be addictive fo me when under stress.🥺
Good info mic for a guy reversing heart disease don’t no if Dr. Essy would approve ! Be safe my free ☮️
This is my vote for the monk fruit, stevia, erythritol, etc video. It would definitely be an interesting topic.
Can we have one of these style videos about plant milks? I know you address it a little in your documentary but I'd love more in-depth on all the different options. Interested oat and hemp milk personally.
A vídeo like this on leafy greens and other veggies would be awesome too
I get my date sweeteners online from The Date Lady in Missouri. It's nice to have a variety so I have the sugar and the syrup. They also sell date paste now but I haven't ordered it yet.
Nice jumper bro. 👌
I’m starting a vegan chocolate here in Tucson
I’ve decided to go with organic maple syrup fir now. I use a small amount. The sugar is mainly to take the bitterness out of the chocolate. Most sugars aren’t good sources if anything really, just pure sweetness and calories. One sweetener that should get mentioned is sorghum. It’s awesome stuff. Used it in many of my early chocolate blends. Heard it was high in potassium? Maybe it would be number one on the list?
Very commonly used in the south, goes way back in history. Non-existent in many parts of the country. Love the sweater!
Oat milk, black strap molasses and cinnamon warmed- got me over coffee with milk and sugar in the mornings. Delicious with just the right bitter/sweet combo.
Would love to hear more about monk fruit! Pleeeeease! 😊
Hi, perhaps you could make a video about sport energy gels and similar products (bars, powders etc.)?
Thank you for making this video, i had been wondering about this. FYI, I recently switched from keto to vegan because of something you said. I forget which video it was but you said (and you were being snippy), people on keto don’t exercise they don’t have the energy. Anyhow, I was like dang he’s right, I’m so tired all the time. A lot of people in the keto community say that once you get into ketosis you’ll have all this energy, and maybe it’s true for them but that was not my experience. I just wanted to let you know that you’d made a difference. Ty
YES! Video on sweeteners that diabetics are using like Monkfruit, stevia, aspartame etc
Would you look into sorghum syrup, please? Great info!
Thanks, very helpful information, as always!! I wonder how raisins compare to dates. They are both great sweeteners, which one would score higher on your list?
Wow, that is a great question since they aren't a sugar per se but they are used as a sweetener. I think if they are red grapes they might do as well as dates and there are a lot of studies on them showing good effects like this one: www.ncbi.nlm.nih.gov/pmc/articles/PMC7019280/pdf/nutrients-12-00054.pdf
And this one: ift.onlinelibrary.wiley.com/doi/pdf/10.1111/1750-3841.12139
@@MictheVegan Thanks for your reply, and thanks for the research :D Great to know! Yes, I try to buy raisins from blue grapes!
@@MictheVegan P.S. Thanks to your 'Oil: the vegan killer' video my health and my parents' health improved so much! You influence people in a very good way.
@@MictheVegan you might check out Chef Jana's recent post on vegan 2 alternatives to honey. One version with Dates, the other made from very ripe white grapes..haven't tried making either yet but they look amazing.
YES PLS DO A VIDEO ON MONKFRUIT AND STEVIA
Hey Mic! In Greece we use a syrup from carobs (carob honey we call it= which tastes really good. Check it if you want.