The Refining Process: The Reason Behind the Zero
White sugar is made from either sugarcane or sugar beets. While the raw plants contain some minerals, the purpose of the refining process is to remove all impurities to produce a pure, white crystal. This multi-step process effectively erases any trace of phosphorus and other minerals. The production method for white sugar, particularly cane sugar, often involves a clarification step where chemicals like phosphoric acid and lime are added to precipitate impurities. These impurities, along with any inherent phosphorus, are then filtered out. The juice is then filtered further, often through a natural carbon system—sometimes made from bone char, particularly for cane sugar—to decolorize it and remove remaining non-sugar solids. The result is a product that is 99.9% sucrose, with any mineral content, including phosphorus, reduced to zero or negligible amounts.
Comparing Refined vs. Less-Processed Sugars
To understand the impact of refining, it's useful to compare white sugar to other, less-processed alternatives. While white sugar has no phosphorus, brown sugar, which is white sugar with added molasses, and unrefined sugars like muscovado and turbinado, contain small amounts of minerals. This is because molasses, the byproduct of sugar refining, is rich in minerals and adds them back to brown sugar.
- Raw and Brown Sugars: These varieties retain some molasses, which contains small quantities of phosphorus, calcium, and iron. While not a significant source of these nutrients, they are not completely devoid of them, unlike white sugar.
- Coconut and Date Sugars: These are considered unrefined sugars and retain more of their natural minerals. They are also not processed using bone char, making them an alternative for vegans.
- White Sugar: As the most refined form, it is stripped of all vitamins, minerals, and other non-sugar components, resulting in a product that provides only calories.
The Role of Phosphorus in Your Diet
Phosphorus is an essential mineral that plays several critical roles in the body. It is a major component of bones and teeth, and is involved in energy storage and use. Given its importance, it is crucial to understand that white sugar provides none of this vital mineral. You should look to other, nutrient-dense foods to meet your dietary phosphorus needs. The following is a list of excellent dietary sources of phosphorus:
- Dairy Products: Milk, yogurt, and cheese are rich sources of phosphorus.
- Protein Foods: Meat, poultry, eggs, fish, nuts, and lentils are excellent sources.
- Whole Grains: Brown rice and oatmeal contain good amounts of phosphorus.
- Legumes: Lentils, kidney beans, and chickpeas are good plant-based options.
Refined Sugar vs. Unrefined Sugars: A Nutritional Comparison
| Feature | Refined White Sugar | Brown Sugar | Raw Cane Sugar | Coconut Sugar |
|---|---|---|---|---|
| Phosphorus Content | 0 mg per 100g | Approx. 22 mg per 100g | Trace amounts | Trace amounts |
| Refining Process | Extensive; removes all minerals | Refined sugar with added molasses | Less processed than white sugar | Minimally processed |
| Mineral Content | Essentially none | Trace minerals from molasses | Trace minerals remain | Contains small amounts of minerals |
| Main Component | 99.9% pure sucrose | Sucrose and molasses | Sucrose and molasses | Primarily sucrose, some inulin |
| Caloric Density | Approx. 387 kcal per 100g | Approx. 377 kcal per 100g | Approx. 387 kcal per 100g | Approx. 385 kcal per 100g |
| Flavor Profile | Purely sweet | Rich, caramel-like | Mildly molasses-like | Caramel and toffee notes |
The Impact of Sugar on Bone Health
While white sugar lacks phosphorus directly, excessive intake can indirectly harm bone health. Studies have shown that diets high in added sugars, particularly from sugar-sweetened beverages (SSBs), are associated with lower bone mineral density (BMD). This is because high sugar intake can lead to increased excretion of calcium and other essential minerals through urine, compromising the body's ability to maintain strong bones. Furthermore, replacing nutrient-rich beverages like milk with SSBs can lead to an overall lower intake of bone-strengthening nutrients like calcium and vitamin D.
Conclusion
In summary, there is effectively no phosphorus in white sugar. The thorough refining process, which strips the raw sugarcane or sugar beet juice of its natural impurities, also eliminates all mineral content. As a simple carbohydrate, white sugar provides only energy in the form of calories and has no nutritional value. While it is not a direct source of phosphorus, excessive sugar consumption can indirectly harm bone health by interfering with the body's ability to absorb and utilize essential minerals. For proper nutrient intake, it is best to rely on a balanced diet rich in whole foods like dairy, meat, nuts, seeds, and whole grains, which are excellent sources of dietary phosphorus.
Visit the NIH Office of Dietary Supplements for detailed information on phosphorus.
A Final Note on Production
It's important to remember that some cane sugar refining processes use bone char for decolorization, though the end product does not contain any char. This is a consideration for vegans, but it doesn't affect the final mineral content, which is still zero. Sugars from sugar beets, organic cane sugars, and less-refined varieties do not typically use bone char.
