Refined Sugar and her Subs – response to Latta’s Sugar Show – part 6

Voila, nutritional information about sugar and her substitutes or should I say relievers.
Most of this information has been found within Dianne Onstad’s “Whole Foods Companion”
Grams = g.
4 g = 1 teaspoon

Refined sugar (refined from sugar cane and/or sugar beets)
has no vitamins or minerals. It is simply calories/energy/carbohydrate.
Refined sugar (also known as):
white sugar, caster sugar, icing sugar, (soft/light) brown sugar (white sugar with molasses added to it), raw sugar, demerara sugar, coffee sugar, turbinado sugar, treacle, golden syrup

Rapadura Sugar, Cane Sugar, Palm Sugar – per 100g
Protein 1.10 g
Calcium 165 mg
Chromium 40 mcg
Phosphorus 50 mg
Beta Carotene (A) 1,600 IU
Thiamine (B1) 20 mcg
Riboflavin (B2) 20 mcg
Niacin (B) 20 mcg

Coconut Sugar according to MyCocoSugar
Nitrogen 202 mg
Phosphorus 79 mg
Potassium 1030 mg
Calcium 8 mg
Magnesium 29 mg
Sodium 45 mg
Chlorine 470 mg
Sulphur 26 mg
Boron 0.6 mg
Zinc 2 mg
Manganese 0.1 mg
Iron 2 mg
Copper 0.23 mg
Thiamine (B1) 0.41 mcg
Ascorbic Acid (C) 23.4 mg

Muscovado Sugar according to MuscovadoSugar.webs
Phosphorus 3.9 mg
Calcium 85 mg
Magnesium 23 mg
Potassium 100 mg
Iron 1.3 mg

Maple Syrup
Protein 0 g
Calcium 67 mg
Iron 1.20 mg
Magnesium 14 mg
Phosphorus 2 mg
Potassium 204 mg
Sodium 9 mg
Zinc 4.160 mg
Copper 0.074 mg
Manganese 3.298 mg
Thiamine (B1) 0.006 mcg
Riboflavin (B2) 0.010 mcg
Niacin (B) 0.030 mcg
Pantothenic Acid (B5) 0.036 mg
Pyridoxine (B6) 0.002 mg

“Maple syrup is damp-producing and so is best used in moderation if at all by people with candida, malignancies, tumours, cysts, or a compromised immune system. (pg 450 Whole Foods Companion by Dianne Onstad)

Raw Honey
Honey which has not been heated over a certain temperature and is therefore unpasteurised. When reading labels look for ‘raw’ and ‘unpasteurised’. You probably will need to go to farmer’s market, healthstore, organic shop, or food specialty shop as I have yet to discover raw honey in a conventional supermarket.
Calories 304
Protein 0.3 g
Calcium 6 mg
Iron 0.42 mg
Magnesium 2 mg
Phosphorus 4 mg
Potassium 52 mg
Sodium 4 mg
Zinc 0.220 mg
Copper 0.036 mg
Manganese 0.080 mg
Riboflavin (B2) 0.038 mcg
Niacin (B) 0.121 mcg
Pantothenic Acid (B5) 0.068 mg
Pyridoxine (B6) 0.024 mg
Folic Acid (B9) 2 mcg
Ascorbic Acid (C) 0.5 mg

Here’s a link to the falsehoods of manuka honey undertaken by Consumer Magazine. A further article on honey will be a posting soon.

Molasses                       Regular         Blackstrap
Calories                             266 g          235 g
Calcium                            205 mg       860 mg
Iron                                    4.72 mg      17.50 mg
Magnesium                      242 mg       215 mg
Phosphorus                       31 mg         40mg
Potassium                          1,464 mg   2,492 mg
Sodium                                37 mg          55 mg
Zinc                                      0.290 mg   1,000 mg
Copper                                 0.487 mg   2.040 mg
Manganese                        1.530 mg      2.610 mg
Thiamine (B1)                   0.041 mg     0.033 mg

Riboflavin (B2)                  0.002 mg    0.052 mg
Niacin (B)                           0.930 mcg   1.080 mg
Pantothenic Acid (B5)     0.804 mg    0.880 mg
Pyridoxine (B6)                 0.670 mg    0.700 mg
Folic Acid (B9)                   0 mcg          1 mcg

Onstad says this about Molasses: “Two teaspoonfuls of molasses taken in a glass of milk twice daily  for three months helped cure one individual of eczema (after seven years and numerous visits to doctors).” I have use organic blackstrap molasses during the final stages of pregnancy to keep iron levels up. I drank (once or twice a day) a hot chocolate made with cocoa, milk and 1 heaped teaspoon of molasses.

Calories 254
Protein 11.2 g
Fat 1.9 g
Fibre 15.2 g
Calcium 544 mg
Iron 3.9 mg
Magnesium 349 mg
Phosphorus 318 mg
Potassium 1,780 mg
Sodium 89.2 mg
Zinc trace
Manganese 14.700 mg
Beta Carotene (A) 12,440 IU
Thiamine(B1) trace
Riboflavin (B2) trace
Niacin (B) trace
Ascorbic Acid (C) 11 mg

Dianne Onstad says this about stevia: ” Japanese and Latin American Scientists have discovered its use as a tonic and a diuretic, as well as its ability to combat mental and physical fatigue, harmonize digestion, regulate blodd pressure, and assist in weight loss. Stevia is the one sweetener people suffering from candida and other yeast-type conditions can tolerate. As sweetened foods exacerbate an overly hot and moist internal environment, which fosters yeast overgrowth, people on anticandida diets must forego all sweets – stevia is the sweet exception.”

Rice Syrup per 100 ml according to “Convert to”
Protein 10.3 g
Fat 3.9 g
Fibre 6.8 g
Potassium 419.3 mg
Calcium 16 mg
Magnesium 164.5 mg
Manganese 6.3 mg
Phosphorus 49.2 mg
Iron 2.8 mg
Sodium 11.8 mg
Zinc 3.6 mg
Cooper 0.2 mg
B6 9.2 mg
Thiamine(B1) 0.6 mg
Riboflavin (B2) 1.02 mg
Niacin (B) 0.2 mg

Rice Malt Syrup
I am waiting to hear back from Pureharvest about their Organic Brown Rice Malt Syrup in regard to specific nutritional data.
Mr Vitamins says this about Rice Malt Syrup:
“This sweetener has nutritional value unlike white sugar that has little to none. Organic Brown Rice Malt Syrup is high in the minerals: manganese, iron, potassium and magnesium. Potassium helps regulate blood pressure helping your heart stay well. Magnesium is important in reducing muscles spasms, creating healthy nerve function, relieving the symptoms of migraines and asthma. Organic Brown Rice Syrup also contains essential B vitamins that help your body fight stress.”

Agave Nectar according to MyCocoSugar
Phosphorus 7 mg
Potassium 1 mg
Calcium 1.5 mg
Magnesium 1 mg
Sodium 1 mg
Zinc 0.2 mg
Manganese 0.1 mg
Iron 1 mg
Copper 0.1 mg
Thiamine (B1) 0 mcg
Ascorbic Acid (C) 0.5 mg

Apple Syrup
Awaiting information

Coconut Nectar
Awaiting information

Dried sugar cane juice (Shakkar)
Awaiting information

There we have it, a whole lot of numbers for you to crunch. Hopefully someone puts their hand up to make this more table like therefore readable (but my skills stop here in this department). I will update as soon as I get further information.

I am aware I haven’t included high fructose corn syrup, glucose syrup (sometimes called corn syrup), dextrose, fructose, maltose. You could read the first paragraph on this page for some info on ‘the ose-s’. I warn you not to ‘hang out’ on this site as I feel their information is very biased and old science or ‘bad science’ as people are calling the evidence collected on fat. As a note I was directed to SRAS (Sugar Research Advisory Service – Australia New Zealand) from the Chelsea Sugar website which is having an equal-joke-of-a-time stating sugar doesn’t contribute to obesity, hyperactivity… I wonder what Latta would have to say about those sugar coated delusions.

I steer away from corn products as much as possible (bar the odd mexican night) because most corn in the world is now genetically modified and 1) I don’t want to support Monsanto and its domination of developing countries and the world’s food industry, and 2) I’d rather watch with caution the effect such ‘science’ has on our health.

My still pressing question is:

Do these minerals/vitamins stay ‘intact’ during the heating (baking) process?

I am eager to write about this week’s findings on honey as Rachel from wild earth organics (tauranga) has told me about the health implications (toxicity) of eating ‘heated’ honey i.e. only eat honey raw or use it in your raw sweet foods such as bliss balls and use other sugar substitutes above for ‘baking’. Rachel has enlightened me – honey should not be heated. Google told me – hone shouldn’t be heated above 45 degrees celcius (hence we should eat raw, unpasteurised) honey. I am on the look out for more opinion on this. I have found this article too from Grist which addresses some of the alarm and more about bees and honey.

Final side note:
You may like to wander through Grist. This is what I found on their about page – I’m intrigued…

“Grist is a source of intelligent, irreverent environmental news and commentary that’s been around since 1999, when the internet was made of rubber bands. We cover climate, energy, food, cities, politics, business, green living, and the occasional adorable baby animal. Each day, we use our Clarity-o-Meter to point our readers to the news that matters most, and to translate wonky issues into stories that make sense.

Our goal is to get people talking, thinking, and taking action. And it’s working: We now reach a community of more than 2 million people a month. Sixty-five percent of them do something based on our content. Mainstream media quote us. Policymakers sit up and take notice. Even our parents take our calls now.”


  1. very interesting as usual, thank you! even though a pity to hear about heated honey as it’s been part of my homemade granola for years…

    1. Hmmm yes a bit of a ‘don’t shoot the messenger’ moment. I use maple syrup in my muesli, and according to wild earth organics, maple is okay to heat. I’ll get onto this honey story this morning. thanks for your comment and have a happy day

I love reading your comments, kia ora for taking the time to share your thoughts

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