As health-conscious consumers increasingly seek out less-processed whole ingredients, a wave of purported better-for-you sweets has appeared across grocery store shelves and social media platforms. This trend raises an important question: Are certain sources of sugar actually more nutritious than others?
To shed light on this topic, “Good Morning America” consulted leading nutrition experts who elaborated on the distinctions between various sugar alternatives, such as date syrup, honey, and fruit purees, compared to conventional processed sugars. It’s essential to note that no single food or diet can ensure specific health outcomes. For personalized advice, individuals should consult healthcare professionals before making significant dietary changes to maintain an overall balanced and healthy lifestyle.
Understanding Sugar Sources: Dates, Honey, and More
It’s important to remember that alternative sugar sources still contain sugar, according to Dr. Nate Wood, an assistant professor of medicine at Yale School of Medicine.
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“From a metabolic perspective, honey, maple syrup, date syrup, coconut sugar, and white table sugar are all sugar. They provide calories and elevate blood glucose levels in much the same way,” Wood told ABC News.
When considering the variety of sugar types available, registered dietitian Maya Feller noted that the choice of which to include in a diet depends largely on whether one prioritizes nutritional value or sweetness. For instance, high fructose corn syrup is on one end of the spectrum, while sugar derived from beets or cane is on the opposite end. Fruits like dates or bananas also occupy their own niche in this spectrum, offering sweetness without being categorized as added sugars.
According to U.S. dietary guidelines, people should limit their intake of added sugars—those not naturally present in foods—to less than 50 grams daily, ensuring that such sugars constitute less than 10% of their total daily caloric intake.
Navigating Sugar Choices
Feller emphasized that if individuals are seeking something “natural,” it’s essential to understand their motivations: “Why are you looking for it, and what do you hope to gain from this natural choice?”
She also pointed out that research indicates date syrup has a somewhat lower glycemic index. This measure reflects how quickly a food can raise blood glucose levels, making date syrup a potentially favorable option for those monitoring their blood sugar.
Another sweetener to consider is agave syrup, derived from the sap of the agave plant. Feller described it as a low glycemic vegan sweetener, versatile in various recipes.
While many believe honey to be healthier due to its mineral content, Feller clarified that the body metabolizes honey in the same way as regular sugar. “A tablespoon of honey contains 15 grams of carbohydrates, and the body processes it like any simple sugar,” she said.
Wood reiterated Feller’s insights, indicating that while honey may contain tiny amounts of vitamins and minerals, these are negligible and unlikely to impact overall health.
He further explained that nutritional differences arise when sweeteners retain fiber. “Fiber slows digestion and mitigates blood sugar spikes after consumption,” Wood noted, adding that most liquid sweeteners, such as honey, lack fiber and metabolize similarly to table sugar. He advocated for options like date paste, made from whole, blended dates, which still contain fiber. “This means sugars are absorbed more gradually, along with other nutrients from the whole fruit. This makes it a healthier alternative,” he stated.
Whole Food Alternatives to Added Sugars Gain Popularity
Feller praised dates as an excellent source of fiber and highlighted the rise of trending recipes, like the viral “date Snickers,” which offer a healthier choice than traditional candy bars. These treats typically consist of fresh Medjool dates filled with natural nut butter, coated in dark chocolate, and sprinkled with flaky salt.
“Viral recipes are just one aspect of an overall eating pattern,” Feller cautioned. “To truly improve someone’s baseline and metabolic health, consistent nutrient-dense options should form the core of their diet. Relying on a trendy recipe without broader dietary changes won’t support long-term health.”
This trend extends beyond social media, as grocery aisles now feature TikTok-famous date treats. Brands like Date Better Snacks offer variations of this popular confection, including flavors like Almond Java Crunch and Royal Cinnamon Baklava.
Even beverage companies are joining the trend, opting for wholesome liquid sweeteners like honey or date syrup. For instance, Mooala, known for its honey-infused almond milk, aims to provide rich, natural sweetness in a classic nut and honey blend. “We use handpicked, organic honey to enhance the natural flavors and aromas,” explained Mooala founder and CEO Jeff Richards.
Since its inception in 2016, the brand has introduced additional flavors made with whole ingredients, such as a banana milk sweetened with real bananas instead of artificial flavorings. “That’s what continues to distinguish us in the marketplace,” Richards added.
